Tutorial Learning Centre

Managing Exam Anxiety

Anxiety before exams is a normal state. It motivates you to stay alert and do your best. Exam anxiety, however, is the state of being so nervous during a test that you don't do your best and you lose marks even though you know you've studied and are well prepared.

During the semester

Exercise regularly, every day if possible; continue exercising during exam periods even if you do less exercise. You don't need to have a rigorous, time-consuming exercise program. Any exercise that increases your heart rate for 20 minutes (walking quickly, biking, dancing) will work against stress.
Get sufficient sleep.
Get into a regular routine − regular sleep and waking times, regular meal times and regular times for exercise and study help you remain calm and give you a feeling of being in control of your life.
Do something that relaxes you every day − listening to music, reading fiction, yoga, meditation, a hot bath …
Have fun every day − do enjoyable activities; try to have at least one good laugh every day.
Take care of external sources of stress such as paying bills, preparing meals ahead, and letting people know you won't be available during exam times.
Learn relaxation techniques to use while studying and taking tests:
- Deep breathing: breathe in slowly and deeply through your nose and feel your stomach (not your chest) extend. Hold for a few seconds. Pull in your stomach, forcing the air out slowly while thinking "relax". Repeat 2 or 3 times. If you become good at this technique it is easy to use during an exam.
- Visualization: imagine a calming place (e.g. beach, forest). Imagine what you see, hear and feel.
- Muscle relaxation: tense and release each muscle group in your body individually, starting at your feet and working up to your head.
- Positive self talk: repeat positive messages such as, "I can stay calm and relaxed".
Thought stopping − when you find yourself worrying, thinking negatively or thinking thoughts that have led to anxiety in the past, yell "stop" in your head and think neutral or positive thoughts. Over time you can train yourself to think more positively.
Consider which people in your social network make you feel calm and which people make you feel stressed. Spend the bulk of your social time around calm people, especially when you know a stressful life situation (e.g. exam time) is coming up.
Learn to laugh at yourself.

While studying

Allow yourself plenty of time to accomplish all the things you have to do before the test. Develop a study schedule broken down into manageable steps. Take one step at a time in order not to overwhelm yourself.
Set realistic goals for each study session.
Build up confidence by reviewing the material frequently. To an extent, over learning is the best insurance against going blank on an exam.
Perfectionists are prone to exam anxiety. Strive for excellence but not for perfection. Set limits on the amount of time you are going to study and on the amount of detail you can learn.
Spread review over several days rather than cramming.
Study for a maximum of 50 minutes and then take a 5 to 10 minute break. If possible alternate the subjects you study each 50-minute session.
Make sure you are really studying. Most students prepare for a test by reading their notes or textbooks. As you read you may feel that you know (understand) what the author is saying. Understanding what you are reading at the moment does not mean that you know it well enough to remember it for a test when the book isn't there to help you. By just reading to study you may find yourself going blank when trying to answer a test item. Study actively by thinking of potential exam questions and the correct answers, and by making sure you can recite or jot down key concepts with your textbook closed.
Test yourself frequently. Use old quizzes, assignments, chapter-end questions or tests that you make up from your study material. Doing frequent mock tests increases confidence and lowers exam anxiety.
Devise a system for practicing rapid problem solving as part of your review for the test. Usually homework problems are solved at a leisurely rate while tests require rapid problem solving. Being experienced at working under time pressure can help alleviate exam anxiety.

Prior to the test

Many students find it helpful to go for a brisk 5 to 10 minute walk right before the test. This helps with deep breathing and relaxation.
If you have problems with anxiety, do not drink caffeine (e.g. coffee, some teas, dark colas). Caffeine mimics and escalates the symptoms of anxiety.
Arrive early so you can sit where you are most comfortable, get organized, and avoid people who are anxious and might cause you to doubt your knowledge. Don't arrive so early that you have a lot of time to let your stress build up.
Do not let yourself get into a negative mindset such as, "I always panic on exams" or "I blanked out last time so I will blank out again". Instead think thoughts such as, "I know my material", "I can stay calm and relaxed", etc.

During the test

When you receive the test look it over, read the directions twice, and then organize your time efficiently. Don't rush through the test, but work at a comfortable pace and don't worry about how far along classmates are.
Look over the questions to familiarize yourself with the test. Underline key words or phrases in the test directions. Many students with exam anxiety make errors because they don't read the question thoroughly.
At all times try to focus on the process of answering the question rather than on the end result.
If you go blank, skip the question and go on. Find some questions you can answer.
Regard a lapse of memory as perfectly normal; do not let it throw you into a panic. If you block on answering one question, leave it for awhile and return to it later.
Don't panic when you don't know an answer. Eliminate options you know are incorrect and then make an educated guess. Come back to the question later − you may get hints from other questions, or remember the answer when you're not struggling to find it.
Use deep breathing, visualization, muscle relaxation and/or positive self-talk if your stress starts to rise.
Thinking of something humorous is a great way to relieve anxiety.
Use positive self talk. Come up with positive statements that help to keep you calm, such as, "This is only one test", "I am familiar with this material", "I can do it", etc.
Distraction techniques, such as saying the alphabet backwards, thinking of the birth dates of your siblings, etc., can help bring your focus back if you are experiencing anxiety.
Sipping water or chewing gum can relieve tension for some students.
Changing positions can help you relax.
If you find yourself blanking on everything take some deep breaths, focusing just on your breathing, and then start to jot down some things you know about the course. This should trigger other information. Keep your breathing slow and deep.
Don't panic when other students start handing in their papers. There's no reward for being the first person done.
Don't rush through the exam − it is better to do your best on 80% of the exam than complete the exam and make a lot of errors.

Evaluate your anti-anxiety strategies after the exam. Make sure to keep incorporating those that worked. See a counsellor to get further advice on managing anxiety.