Test day is just around the corner, and that familiar wave of anxiety is creeping in.
You’re not alone — test anxiety affects many students and can make even the most prepared feel uneasy.
The good news?
There are simple, effective ways to calm your mind, reduce stress, and enter the test room feeling confident and focused.
Let’s go over 9 practical steps you can use to ease your nerves and make the most of your hard work.
1. Breathe deeply to reset your nervous system
It sounds simple, but deep breathing is one of the fastest ways to calm your mind and body.
When we’re anxious, our breathing tends to become shallow, which can increase stress and make it hard to focus.
Deep, controlled breathing, on the other hand, signals your nervous system to relax.
Try this:
Breathe in slowly through your nose for a count of four, hold for four, and then exhale for four.
Repeat this 3 to 5 times, focusing solely on your breath.
This quick technique can bring you back to a calm, grounded state in just a few moments.
2. Visualize success to build confidence
Visualization is a powerful tool to reduce anxiety and build confidence.
By picturing yourself succeeding on the test, you’re priming your brain to feel capable and calm. Visualization helps you shift focus away from fears and doubts, centering you on a positive outcome instead.
How to do it:
Close your eyes and imagine yourself sitting in the exam room, feeling calm and focused. Visualize yourself reading each question, confidently knowing the answers, and completing the test with ease.
Repeat this exercise daily leading up to the test to reinforce a positive mindset.
3. Break up study sessions to avoid burnout
One of the biggest sources of test anxiety is feeling overwhelmed.
Instead of cramming all at once, break your study time into focused, manageable sessions.
Research shows that studying in smaller chunks with breaks in between improves retention and reduces stress.
For example, use the Pomodoro Technique: study for 25 minutes, then take a five-minute break.
This approach helps your brain stay fresh, giving you time to relax between study periods.
When test day arrives, you’ll feel less drained and better prepared.
4. Prepare the night before for a smoother morning
Getting everything ready the night before can help prevent last-minute stress.
Double-check that you have everything you need: pencils, pens, calculator, ID, and any other materials required.
You could even pack your bag, set out your clothes, and plan your breakfast. At least, that’s what I always do when there’s a big event coming up the second day.
When you prepare ahead of time, you can wake up with one less thing to worry about.
This small step can make a big difference in keeping your morning calm and organized, setting a positive tone for the day.
5. Use positive self-talk to counter negative thoughts
It’s easy to let self-doubt creep in, but positive self-talk can help counter these thoughts and reduce anxiety.
By replacing negative thoughts like “I’m going to fail” with positive affirmations like “I’ve prepared, and I’m ready,” you shift your mindset to a more confident, relaxed state.
Quick exercise:
Write down a few positive statements, such as “I am capable,” “I’ve worked hard for this,” or “I am calm and focused.” Repeat these affirmations to yourself, especially when you notice doubts arising.
Over time, this practice can become a powerful tool for maintaining a calm, positive mindset.
6. Move your body to release tension
Physical activity is a proven stress reliever, so try incorporating movement into your routine before the big test.
Exercise releases endorphins, chemicals that naturally help reduce anxiety and improve mood.
You don’t have to do a full workout to see the benefits.
Sometimes, I’ll take a 10-minute walk the morning of a big test or do some simple stretches to shake off any nerves. It helps me feel more grounded and clears my head, so I can go into the test feeling refreshed and ready.
The key is to get your blood flowing and give your brain a natural mood boost, leaving you feeling refreshed and ready.
7. Get a good night’s sleep for better focus
We’ve all heard it before: a good night’s sleep is essential for clear thinking and focus.
And it’s true!
Pulling an all-nighter might seem like a good idea, but I’ve learned the hard way that it usually backfires. A rested mind is sharper, more alert, and better equipped to handle whatever the test throws at you.
To help ensure you sleep well:
- Avoid caffeine in the afternoon and evening.
- Limit screen time an hour before bed to help your mind wind down.
- Set a bedtime routine, like reading a book or doing some light stretches.
A good night’s rest can be a game-changer, giving you the focus and energy you need for the big day.
8. Arrive early to settle in
There’s nothing worse than arriving at the test center or classroom feeling rushed and frazzled.
I always try to get there early to find my seat and get comfortable.
That extra time helps me calm my nerves, review any last-minute notes if needed, and settle into the environment.
When you have a few minutes to relax before the test starts, it helps ground you and make the experience feel less intimidating.
So, plan to arrive a bit early, take a few deep breaths, and get into a calm mindset.
9. Focus on what you can control
It’s easy to get caught up in “what-ifs” before a big test—what if the questions are too hard, or what if you forget everything?
These thoughts can spiral quickly, but focusing on what you can control helps keep anxiety in check.
When I find myself stressing over unknowns, I shift my attention to things within my control, like how prepared I am, my mindset, and my effort.
Here are a few ways to take charge of what you can control:
- Set realistic goals: Instead of aiming for perfection, set goals like, “I’ll give my best effort,” or “I’ll stay calm and focused.” This creates a mindset where you’re not tied to one specific outcome.
- Prepare your test day strategy: Think about how you’ll pace yourself, tackle difficult questions, and take mini breaks during the test. Visualizing your plan can help you feel more prepared and in control.
- Acknowledge your effort: Remind yourself of all the hard work you’ve put in. By focusing on your preparation, you build confidence in your ability to handle the test.
Shifting to a mindset that emphasizes what you can control helps ground you, turning your attention away from stressful “what-ifs” to constructive actions.
Start using these strategies to reduce test anxiety
Test anxiety can feel overwhelming, but it doesn’t have to be.
With these strategies in your toolkit, you’ll have everything you need to calm your mind and perform at your best.
Give yourself permission to take a breather, visualize success, and trust the work you’ve put in.
The test is just one part of your journey — and with a calm, clear mind, you’ll be ready to tackle it with confidence.