Almost everyone feels nervous before an important exam: a faster heartbeat, a tight stomach, racing thoughts. Test anxiety becomes a problem when that worry takes over — when your mind goes blank on material you know, or dread makes it hard to prepare at all.
There are practical, well-tested ways to manage it.
Before the exam: prepare in a way that builds confidence
Practice under realistic conditions. Much test anxiety comes from uncertainty: not knowing what the exam will feel like, or whether you’ll be able to answer. Practice tests reduce that uncertainty, and they strengthen memory, so information is easier to retrieve under pressure (see our guide to active recall). In one study, most middle and high school students who took regular low-stakes quizzes in class said the quizzes made them less nervous about tests and exams (Agarwal et al., 2014).
Start early. Cramming the night before raises stress and cuts into sleep. Spreading your preparation over a week or more gives you time to find and fix gaps. Our one-week exam plan shows how.
Sleep. Tiredness makes anxiety worse and memory weaker. A full night’s sleep before the exam is part of your preparation, not a break from it — see why sleep is a study tool.
Just before the exam: techniques worth trying
Write your worries down. In a study published in Science, students who spent 10 minutes writing about their thoughts and feelings about an upcoming exam, just before taking it, performed better than students who didn’t. The benefit was largest for the most anxious students (Ramirez & Beilock, 2011). One explanation is that writing worries down frees up mental capacity that would otherwise be spent on them. Not every later study has found the same benefit, but it costs nothing to try.
Reframe the nerves. A racing heart doesn’t have to mean “I’m going to fail.” In an experiment with students preparing for the GRE graduate admissions test, those who were told that feeling anxious before a test can actually help performance scored higher on the math section than students who weren’t (Jamieson et al., 2010). Try telling yourself: this is my body getting ready.
Breathe slowly. Slow breathing — for example, in for about four seconds and out for about six — can help settle your body’s stress response. It’s quick, invisible and something you can do at your desk.
During the exam
- Read through the paper first, then start with a question you feel confident about to build momentum.
- If your mind goes blank, move on. Mark the question and come back to it. Answers often resurface once you’ve settled.
- Watch the clock, not other people. Someone handing in early tells you nothing about how you’re doing.
- Write down what you do know. On a question you’re unsure about, note relevant formulas, definitions or a partial approach. It often jogs your memory, and it may earn partial credit.
After the exam
If comparing answers with classmates winds you up, skip it — the result is fixed now. Instead, note what went well and what you’d change about your preparation next time.
When to get more help
If anxiety regularly stops you from studying or performing, or comes with panic attacks, trouble sleeping or persistent low mood, talk to someone:
- Campus counseling services help students with test anxiety all the time.
- Disability or accessibility services may be able to arrange exam accommodations, such as extra time or a quieter room, if you have a documented condition such as an anxiety disorder or ADHD.
- A doctor can help if physical symptoms are severe.
If you’re in crisis in the U.S., call or text 988 to reach the 988 Suicide & Crisis Lifeline. Outside the U.S., Find A Helpline lists free helplines by country.
Frequently asked questions
How can I calm down right before an exam?
Try spending 10 minutes writing about your worries before the exam, reminding yourself that a racing heart is your body getting ready, and breathing slowly, for example in for about four seconds and out for about six.
Why does my mind go blank during exams?
One explanation is that worry takes up working memory you would otherwise use to recall answers. If it happens, move on to another question and come back later; answers often resurface once you have settled.
Can I get extra time on exams because of anxiety?
Possibly. If you have a documented condition such as an anxiety disorder, your college's disability or accessibility services office may be able to arrange accommodations such as extra time or a quieter room.
Does practice testing reduce test anxiety?
It can help. Practice tests reduce uncertainty about the exam and strengthen memory. In one study, most middle and high school students who took regular low-stakes quizzes said the quizzes made them less nervous about tests.
