How to overcome test anxiety: 10 helpful tips to stay calm
Written by: Helene Ausserwöger, 31.10.2024
The exams are getting closer, and instead of feeling motivated to study, an uneasy feeling is slowly creeping in. Weeks before the big day, you can already feel the tension building – and on the exam day itself, it reaches its peak.
Test anxiety is a common problem among students and can significantly impact both daily life and overall well-being. It often negatively affects performance, even when you feel well-prepared. But you’re not alone! We’ll explain the causes of test anxiety and, more importantly, how you can get it under control!
What is Test Anxiety?
Test anxiety is the fear of failure in an upcoming exam situation. It can affect anyone – whether in school, university, or the workplace. A certain level of nervousness before exams is natural, completely normal, and even helpful. However, it’s important to distinguish between this healthy nervousness and true test anxiety.
While nervousness motivates us, test anxiety blocks our thinking. Instead of helping us focus, it causes us to freeze. The fear becomes so intense that it not only makes recalling information difficult, but also triggers physical symptoms like a racing heart, sweating, or trembling. When this anxiety takes over, it can severely impact both our daily life and our ability to perform.
Exam Stress vs. Exam Anxiety
Exam stress refers to the intense feeling of stress and pressure before or during an exam situation. Common symptoms include:
- Mental and physical restlessness
- Feeling like there’s too much to study and not enough time
- Constantly thinking about the exam
- Sleep problems
- Changes in eating habits
- Feelings of despair, helplessness, and overwhelm
Exam stress and exam anxiety are very similar but still different. Exam stress is more about the pressure surrounding the exam, while exam anxiety revolves around the fear of failure. However, exam stress can be a cause of exam anxiety, meaning these two states often occur together.
What to Do in Case of a Blackout
Despite thorough preparation, you may suddenly be overwhelmed by fear when faced with the exam paper or the first question, causing your mind to go completely blank. Don’t panic just yet! Here are a few tips to help you calm down and get through your exam:
- Set your exam aside or tell your examiner that you need a moment to collect yourself
- Close your eyes or look out of the window to reset your focus
- Breathe deeply: Inhale for 5 seconds, exhale for 7 seconds. This activates the parasympathetic nervous system, slowing your heart rate.
- Try one of the emergency relaxation techniques listed below in point 7.
- Skip questions you can’t answer right away. Start with the ones you know. This will boost your confidence and help refocus your brain on something productive.
Test Anxiety: Possible Signs and Symptoms
According to studies, around 25 % of all students suffer from test anxiety. Many people are familiar with these anxious feelings, which often appear not just during the exam but days in advance. Test anxiety can take various forms, with symptoms that are psychological, physical, emotional, and social in nature. Here’s a checklist of the most common symptoms:
Psychological Symptoms:
- Overthinking
- Blackouts during the exam
- Difficulty concentrating
- Insomnia or trouble sleeping
Physical Symptoms:
- Trembling
- Sweating
- Nausea
- Rapid heartbeat
- Breathing difficulties
Emotional Symptoms:
- Fear
- Frustration
- Helplessness
- Low self-esteem
Social Symptoms:
- Withdrawal
- Avoidance of exam situations
- Refusal of social interactions due to fear of failure
Causes of Test Anxiety
But where does this fear actually come from? It can be traced back to individual insecurities, external influences or a combination of both. Here is a list of the most common causes of test anxiety:
Knowledge Gaps
Maybe you had trouble keeping up with the class, were sick for an extended period, or couldn’t study enough for other reasons. When you feel like you don’t fully grasp the material, insecurities can quickly arise. These knowledge gaps can trigger exam anxiety because you’re afraid that the exam will focus on exactly the topics you’re less confident about.
Solution
- Talk to your teachers early on to clear up any uncertainties.
- Talk to classmates or peers to study together.
- Consider getting tutoring to specifically close any knowledge gaps.
Perfectionism
Maybe you’re putting yourself under extreme pressure to always deliver perfect results. The thought of making mistakes or not achieving the absolute best can trigger intense exam anxiety.
Solution
- Set realistic goals and allow yourself to make mistakes.
- Reflect on your expectations and ask yourself if they’re truly necessary. Remember, passing is passing, unless you specifically need a high grade for something.
Low Self-Esteem
Maybe you often doubt your own abilities and feel like you’re not meeting the requirements. These self-doubts create insecurities and heighten exam anxiety, making you feel underprepared.
Solution
- Reflect on your past successes and remind yourself that they were the result of your own efforts.
- Practise positive self-talk and visualise your success.
Ineffective Study Methods and Lack of Preparation
Maybe you are having difficulties taking in the material effectively, or procrastination prevents you from adequately preparing for the exam. Inefficient study methods and a lack of structure in your studying often lead to uncertainties that can trigger exam anxiety, as you fear that you won’t master the material sufficiently.
- Optimise your study methods; experiment with different techniques such as mind maps or flashcards.
- Create a structured study plan to keep track of the material and cover all topics in a timely manner.
- Break the material down into small, manageable chunks to make processing easier.
- Study together with classmates to clarify any questions and motivate each other.
You can also find additional study tips here.
Fear of Success
Perhaps you feel the pressure to maintain your previous success or to meet the high expectations set by yourself and others. Success often brings changes, such as transitioning to a new program, switching schools, or moving to a different city – challenges for which you may not yet feel prepared. These uncertainties can lead to intense exam anxiety.
Solution
- Take time to reflect on your fears and recognize what you’re afraid of.
- Talk to others who have had similar experiences to gain support and perspective.
- Inform yourself about what to expect in your new life chapter – whether it’s a new program, a school change, or a move. Knowledge helps reduce your anxiety.
Individual, Social, and External Factors
Exam anxiety often comes from the interplay of various aspects that reinforce each other. Personal insecurities, social pressure from friends or family, and high expectations in school, study, or work can come together to intensify the feeling of getting overwhelmed. This complex interplay often makes it difficult to identify the exact cause of the anxiety.
Solution:
- Analyse the various factors contributing to your test anxiety and try to examine them individually to better understand what is weighing on you.
- Share your fears and worries with a trusted person – talking about them often helps.
How to overcome test anxiety: 10 Tips That Really Help
Test anxiety can be a significant challenge, but there are many strategies that can help you overcome it. Here you will find ten tips to help you manage your exam anxiety and prepare you for your exams.
1. Early Preparation
Good exam preparation helps combat test anxiety because you feel prepared and know the exam content. This relieves some of the pressure. Therefore, engage with the exam material early and regularly.
It’s best to create a study plan with realistic goals to keep track of your progress. Additionally, focus your thoughts on something productive and avoid falling into catastrophic thinking. Here you can find an article for successful exam preparation!
STUWO tip from Jakob, resident at STUWO Student City Graz: “I put planned study sessions into my timetable and go to the library, university or a café for my study sessions. This makes it easier to stick to my plan.”
2. Visualization Techniques
The exam will go much more smoothly when you already know what situation you are going to face. Visualisation techniques can help you mentally prepare for the exam. Prepare for it with other students from your course.
Ask the instructors about the exact exam format: Are there open questions or a multiple-choice test? How much time do you have? Are aids allowed? By gathering this information and mentally rehearsing the exam situation, you can reduce your nervousness and approach the exam with more confidence.
3. Strengthen Your Self-Confidence
A weakened self-image is one of the main causes of test anxiety. Learn to deal with your fears by systematically strengthening your self-confidence and gradually silencing your inner doubts. Learn to be there for yourself and appreciate your achievements. Remind yourself of what you have already accomplished in the past:
- How often have you succeeded despite exam anxiety?
- What larger, more difficult exams have you successfully completed?
- How often have you thought before an exam, “I’ll never make it!” and then succeeded anyway?
If it helps, write a list of all your successes and read through it when the test anxiety strikes.
4. Seek Allies and Strengthen Motivation
Presenting the study material to practise partners, ideally fellow students, will boost your self-confidence and give you a sense of security. This way, you can check how well you have mastered the material. It can also be helpful to discuss your fears and concerns with someone close to you or a professional contact. Your allies can help you better cope with your test anxiety.
In addition, you should schedule regular study dates with study groups or study partners and create a concrete plan with interim goals. When you have commitments to others, you will be more motivated and disciplined in your studying. Often, it’s the lack of motivation that holds us back.
5. Accept Fear
It is important to accept your test anxiety rather than deny or ignore it. Everyone experiences fear in certain situations, and that is completely normal. By acknowledging your feelings, you create space for dealing with them in a better way. Consider fear as part of the process that can motivate you to prepare better.
6. Take Study Breaks
When test anxiety has a strong grip on us, we often want to study even more to get rid of the fear. However, you are not capable of endlessly absorbing information, and your brain needs breaks. So stick to your study plan and respect the breaks. Use them to relax, distract yourself, and recharge your energy.
Here you can find tips for effective study breaks!
7. Relaxation techniques
Relaxation techniques are a powerful tool for working with all kinds of anxieties and feelings of restlessness if you practise regularly. A proven technique is progressive muscle relaxation by Jacobson. Lay down comfortably, every time you breathe in squeeze a single muscle, when you breathe out release the muscle. Repeat with every muscle.
Mindfulness training can also help with overcoming anxieties. Therefore, we have an article with the best mindfulness exercises that you can integrate into your daily life. If you practice daily, you will find your centre more easily in stressful situations.
If you feel panic rising during the exam, try these instant relaxation techniques:
- Put one palm on your forehead, the other on the nape of your neck. Concentrate on the feeling of your hands on your head. This will distract you and the warmth of your palms will calm you down and give you energy.
- The Shen-Men point is right above your auricle. Put your finger behind your ear above the auricle and put your thumb on the point to reenergise. Massage the point for ca. one minute in circles.
- Calm down with controlled breathing. Breathe in deep and let your breath flow out. After breathing out, hold your breath for six to ten seconds (count in your head). Repeat the exercise until the anxiety disappears.
8. Exercise and Sports
When you are stressed or experiencing test anxiety, physical activity can be a real game changer. Exercise helps reduce stress and releases endorphins, which automatically makes you feel more relaxed and in a better mood.
You don’t have to rush to the gym for this. Even a short walk, a yoga session, or a quick workout at home can work wonders when you’re feeling tense. Movement gives your mind a break, allowing you to continue studying with renewed energy afterward. Additionally, exercise helps improve concentration, enabling you to focus better on the exam material overall.
STUWO tip from Melanie from Linz: “Sports is my miracle drug! I also try to make time for exercizing during exam period because it distracts me for an hour, gives my brain a break and eases any tension in my body. If it’s possible, I will try to go for a run in the morning of the day of the exam.”
9. Sleep and Nutrition
Getting enough sleep and maintaining a good diet are essential for preventing exam anxiety. When you sleep well, your brain can recover, making you much more receptive the next day. On the other hand, too little sleep can make you irritable and unfocused – not ideal for exam preparation.
Your nutrition also plays an important role. Balanced meals and brain food keep your energy levels stable and help you stay focused. Sugary snacks or too much caffeine can make you feel anxious. So make sure to get enough sleep and nourish your body with healthy food.
10. Preparation on the day of the exam
On the day of the exam, it is important that you remain focused, self-confident and calm. Here are some steps that will help you:
- Nutritious breakfast: Avoid coffee, drink green tea and a lot of water. Eat something light and nutritious (e.g. fruits, vegetables, nuts)
- Favourite outfit: Your favourite outfit will put you into a good mood and make you feel good.
- No time stress: Leave your home early enough and plan for small delays along the way.
- Avoid pessimists: People who think negatively and feel panicked will spread their nervousness. Withdraw somewhere before the exam, listen to some music and do some relaxation techniques.
- Mental relaxation after the exam: Stay away from conversations like “What did you put for question three?”. Go for a walk, listen to music or read an interesting book.
Remember: What happens in the worst case? You will try again! Even if you don’t pass the exam at the first try, you can do it again and are even better prepared because you already know what the exam will look like.
Where to Find Professional Help for Test Anxiety
You are not alone with your fears! Talk to your friends, fellow students, or family about your feelings and concerns, and seek their support. Additionally, there are numerous professional resources available to help you:
- University Counseling Services: Many universities offer psychological counselling that provides helpful tips and strategies for dealing with test anxiety.
- Psychological Student Counselling: These specialised counselling services help you cope with the challenges of studying.
- ÖH Helpline: The ÖH also offers counselling services to support you with test anxiety and other study-related issues.
- Therapeutic Help: Cognitive behavioural therapy is an effective method for treating exam anxiety. There, you will learn to identify negative thoughts and replace them with more positive thought patterns. This can help you reduce your anxiety in the long term and handle stressful situations more calmly.
- Relaxation Apps like Headspace and Calm provide guided meditations and mindfulness exercises to help manage stress.
- Support Groups and Forums: Engaging in support groups or online forums can help you connect with like-minded individuals to share your fears and find support.
Here are more details regarding resources for help in your studies and psychological counselling services for students!
Home Remedies for Exam Anxiety
- Green Tea: Contains calming, anxiety-reducing ingredients.
- Herbal Remedies: You can find herbal products for anxiety in pharmacies (e.g., valerian drops).
- Essential Oils: (e.g., lavender) have a calming effect. Bring some with you, drop it on a handkerchief, and inhale the scent.
- CBD Oil: The active ingredient cannabidiol is increasingly used to alleviate stress, burnout, and sleep disorders.
- Alternative Medicine: Methods such as homeopathy, Bach flower remedies, and Schüßler salts can also be supportive.
Conclusion: Overcoming Test Anxiety and Approaching Exams with Confidence
Test anxiety is completely normal, and you are not alone in this – many students struggle with it. There is no reason to feel ashamed. With good preparation and relaxation exercises, you can reduce your anxiety to the point where you can approach the exam with confidence and perform well.
Remember that managing anxiety is a process that takes time and practice, but it becomes easier with each step. Accept your fears and learn how to cope with them – this will not only help you with the current exam but also in many other life situations.
We’re rooting for you and wish you the best of luck in your exams – you can do this!
