15 strategies for overcoming test anxiety
Feeling nervous before a big exam is normal. If that nervousness interferes with your ability to perform, you may be dealing with something called test anxiety. The good news is, there are ways to manage and even overcome this anxiety.
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What is test anxiety?
Anxiety is a feeling of worry or unease in anticipation of future events. While it may feel scary, anxiety is a normal response to stress and typically passes all by itself. However, if your stress responses are overactive or begin to interfere with your everyday life, you may need to take steps to manage your anxiety (Anxiety and Depression Association of America, 2025).
Test anxiety is a specific type of performance anxiety that occurs when you're under pressure to succeed. It typically occurs when the outcome of something, like an exam, really matters to you. You may have emotional symptoms, like a sense of dread, or physical symptoms, like a racing heart. In some cases, test anxiety may interfere with your ability to think clearly and perform (TeensHealth, 2023).
What are test anxiety symptoms?
Recognizing the symptoms of test anxiety is the first step toward managing it. Here are some common symptoms:
- Physical symptoms: Sweating, nausea, rapid heartbeat, dry mouth or muscle tension.
- Cognitive symptoms: Difficulty concentrating, negative self-talk or trouble recalling information you've studied.
- Behavioral: Procrastination, difficulty sleeping or freezing during a test.
- Emotional symptoms: Feelings of fear, frustration and self-doubt.
If these symptoms sound familiar, you may be experiencing test anxiety. Below we’ll share fifteen ways to help you feel more confident and comfortable during your next exam.
15 strategies for overcoming test anxiety
1. Understand your anxiety
Take note of when and why you feel anxious. Is it a fear of failure? Lack of preparation? Fear of judgement? Understanding your personal triggers can help you choose the right coping strategies. Try writing down how you feel before taking a test. A journal can be a great way to dig into your feelings and find patterns.
2. Prepare early
Start reviewing material well in advance. Break your study sessions into short, focused chunks and space them out over time. Early preparation reduces pressure and boosts retention. Study schedules can be a great tool to keep you on track.
3. Practice, practice, practice
Get comfortable with the content and format of your exam. Use free online practice tests for exams like Advanced Placement and the SAT or ACT. You can even use a timer to help desensitize your brain to the stress of the real thing.
4. Exercise regularly
Physical activity can reduce stress and improve focus. Exercise regularly with activities like running, swimming, dancing, sports or yoga. You might even consider taking a short walk before important tests to release any jitters.
5. Visualize success
Visualization is a powerful mental rehearsal tool. Close your eyes and imagine yourself walking confidently into the exam room, answering questions with ease and leaving the test feeling proud. Doing this regularly can rewire your brain to associate tests with positive outcomes.
6. Get enough sleep
Sleep is crucial for memory and focus. Build a consistent sleep schedule leading up to your exam, aiming for 7-9 hours a night.
7. Eat a healthy breakfast
Your brain needs fuel to perform too. Eat a balanced breakfast the morning of your exam with protein and whole grains. Avoid sugary foods that can lead to a crash mid-test. You don't want to be distracted by a growling stomach!
8. Avoid caffeine
Caffeine can heighten feelings of anxiety and jitteriness, so opt for water or caffeine-free drinks instead.
9. Limit last-minute cramming
While it may be tempting to try and cram a few more minutes of study in, it might actually cause you more stress. Instead, trust your preparation and focus on staying calm.
10. Arrive early and get settled
Arrive ahead of time to find your seat and take care of any practical needs. Having a few minutes to breathe, stretch or use the restroom can make a big difference in how you feel.
It’s also a great time to make sure you have all your materials, like extra pencils and a calculator before you begin.
11. Use deep breathing techniques
Center yourself with deep breathing techniques. If you’re new to breathing exercises, guided relaxation videos can be a great resource.
Give one a try now! Inhale through your nose for four seconds, hold for four seconds and then exhale through your mouth for four seconds. Repeat as many times as needed.
12. Use positive affirmations
Replace negative thoughts with encouraging ones. Instead of thinking, "I'm going to fail" try "I've prepared, and I can do this” or “I am capable.”
13. Focus on your own progress
Try not to compare yourself to others. Focus on your pace, your paper and your mindset. If you get stuck, skip the question and return later.
14. Keep things in perspective
No single test will determine your entire future. Many standardized tests allow for retakes and colleges consider multiple factors in admission like extra curriculars or grade point average.
Do your best but remember: your worth is not defined by a score.
15. Seek additional support
If your test anxiety feels overwhelming, talk to a teacher, counselor or trusted adult. They can offer resources or accommodations to make sure you are getting all your learning needs met.
Getting support for test anxiety at Central Michigan University
At Central Michigan University (CMU), students don’t have to face test anxiety alone. CMU offers several support services, including:
- The Counseling Center: Talk to a licensed counselor about managing anxiety. All services are free and confidential for students.
- Tutoring and writing assistance: Struggling with specific subjects? Peer tutors and academic specialists are available to help you review and feel more prepared.
- Student Disability Services: If your test anxiety is part of a documented condition, you may qualify for academic accommodations. These accommodations could include extended time or quiet testing environments.
Test anxiety may feel overwhelming, but it doesn't have to hold you back. By learning how to spot the signs of test anxiety and practicing strategies to manage them, you can walk into your next exam feeling more confident.
With the right tools — and a little compassion for yourself — you’ll be ready to perform at your best.