Overcoming Test-Taking Anxiety: 4 Strategies for Success
Test-taking anxiety is a common struggle for many students. When I was a professor, I saw it again and again: the fear in students’ eyes, the nervousness before an exam, the trembling of their voices when they had to give a presentation. Ultimately, I tried to eliminate as many tests as possible and had students do projects instead. Or I gave them a choice between several possible test modalities.
Yet, not every professor or teacher is willing – or able – to do that. Often, we are bound by rigid curricula or departmental rules that do not allow for any changes or accommodations. Furthermore, studies show that tests and exams are a great motivator for students to learn the class materials and are instrumental in helping students grow and thrive.
However, for many neurodivergent students who tend to deal with several challenges that can increase their anxiety exponentially, taking tests and exams can be particularly problematic. They might feel a heightened fear of failure, increased stress due to the difficulty of focusing on an exam, shame of having to ask for accommodations or humiliation if those accommodations are not granted.
So, what can we do when we are prone to test-taking anxiety and cannot control the overwhelmingly negative thoughts flooding our mind? Do we simply live with it and approach each test with great panic? Or is there something we can do to make things better?
In this post, I will provide you with four strategies you can try to manage your nerves better and approach exams with greater confidence. It may not happen overnight, but with a little bit of patience and consistent practice, you will be able to reduce your fears and feel less vulnerable.
Understanding Test Anxiety
As you may know, test anxiety isn’t just feeling nervous before an exam. It’s a physical, emotional, and cognitive response that can cause racing thoughts, sweaty palms, rapid heartbeat, and even memory lapses – our feared blackout where we simply stare at our test, unable to formulate any coherent thoughts or ideas. According to research from the University of Chicago, test anxiety can interfere with working memory, making it harder to recall information under pressure. However, studies also show that acknowledging and addressing anxiety can help students perform better. If test anxiety has held you back in the past, here are some techniques to help you stay calm, focused, and in control.
1. Try a Brain Dump
One effective way to reduce anxiety before a test is the brain dump technique. Before beginning an exam, take 3-5 minutes to write down all the information cluttering your mind. This could include formulas, key facts, and in particular your worries. By getting these thoughts out of your head and onto paper, you free up mental space and reduce cognitive overload.
This technique might sound strange at first – why would you want to address your negative thoughts and make them even more prominent? Isn’t that counterproductive and might lead to even more anxiety?
Interestingly enough, it turns out that the opposite is true. According to the findings of the University of Chicago, students who wrote down their test-related anxieties before an exam performed on average up to an entire letter grade better than those who didn’t, which is quite significant. This simple act of externalizing your worries can help clear your mind and boost performance.
2. Have an Emergency Plan
Before you take an exam, sit down for a few minutes and think of an emergency plan. There are four questions that would be helpful to answer:
1. What are you most afraid of when it comes to taking a test or exam?
2. How terrible would it be if the things you are most afraid of actually happened? Would it truly be devastating or would you be able to live with the outcome?
3. What can you do to prevent the dreaded thing from happening? Can you find a few strategies that could help you avoid what you fear? Maybe this could mean:
studying enough so that you feel truly prepared for the test.
practicing taking an old test under pressure so that you know how it feels.
coming up with little clues in your mind to help you remember things under pressure.
4. What can you do if the thing you fear the most actually happens? How can you prepare for the worst-case scenario? If panic sets in, you could:
pause and acknowledge your feelings – You can remind yourself that anxiety is normal and temporary. If you wait for a few minutes, your panic might decrease and you will be able to resume your work.
take deep breaths – A controlled breathing exercise (like the 4-7-8 technique, see below) can help calm your nervous system.
reframe your thoughts – Instead of thinking, “I’m going to fail,” you can shift to, “I’ve prepared, and I can do my best.”
skip and return – If a question overwhelms you, you can move on and come back to it later. This prevents you from getting stuck and wasting time.
Having a plan in place ensures that you don’t spiral into panic and can continue working through the exam.
3. Practice the 4-7-8 Breathing Technique
The 4-7-8 breathing technique is a powerful tool for calming anxiety. Developed by Dr. Andrew Weil, this method activates the parasympathetic nervous system, which helps the body relax.
Here’s how to do it:
Inhale through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
Repeat this cycle.
This technique slows down your heart rate, reduces stress, and helps you regain focus. Practicing it before and during your test can make a significant difference in managing anxiety.
Don’t expect this to work after practicing it for 1 or 2 days. If you are prone to panic or anxiety, you need to start practicing several weeks before your exam. I would recommend doing it every day for four weeks – and you should be in a much better place.
Then, on the day of your exam, practice breathing for about 5 minutes – and you will most likely experience a bit more calmness – it will at least take the edge off so that you will be able to focus better and remember what you have learnt.
4. Accept Your Fear Instead of Fighting It
One of the most counterproductive things you can do is resist or suppress your anxiety. I know that’s easier said than done, especially since we tend to hear the opposite: Our parents tell us to buckle up and fight back our feelings, our teachers tell us that there is no need for anxiety, and our friends look at us strangely when we confess how nervous we are. Instead of falling into the same trap, try accepting your fear as part of the process.
You can tell yourself that
"It's okay to be nervous. It means I care."
"Anxiety is just my brain trying to protect me, but I am safe."
"I can still succeed even if I feel anxious."
By acknowledging your fear rather than fighting it, you take away its power. Instead of seeing anxiety as an enemy, view it as a natural response that you can manage. It’s not a sign of weakness or a deep-seated problem; it’s part of who you are and that’s just fine.
Final Thoughts
Test-taking anxiety can feel overwhelming, sometimes downright scary, but you can do something about it! The above strategies might sound too simplistic at first but it’s usually the simple things in life that can make a huge difference over time. If you want to get fit, do a few exercises every day; if you want to lose weight, skip your sugary treat in the afternoon; and if you want to have less anxiety before tests, take 2-3 minutes a day and practice breathing. Don’t dismiss things as too easy or silly but try them out. Do a brain dump and find out how it makes you feel, have an emergency plan at hand with strategies when you black out, accept your fears and don’t fight them.
Again, the key is to practice these strategies consistently—not just on test day. The more you incorporate them into your routine, the more confident and calm you’ll feel when it matters most.
So next time you sit down for an exam, take a deep breath, trust your preparation, and remind yourself: You’ve got this!
