How to calm test nerves: tips that are backed by research
Sweaty hands, a racing heart, a mind that goes blank when you turn over the paper – almost everyone feels nervous before a test sometimes. A little nervousness can even help you focus. But when worry takes over, it can stop you from showing what you really know. Here are ways to keep it in check.
Why nerves get in the way
When you're worried, part of your attention goes to the worry: What if I fail? What will people think? That leaves less room for the thinking the test needs – reading carefully, remembering, working things out. The goal isn't to feel no nerves at all, but to free up that attention.
Write your worries down
In a study published in Science, Gerardo Ramirez and Sian Beilock asked students to spend about ten minutes writing about their thoughts and feelings about an upcoming exam, just before taking it. Students who did this performed better than those who didn't – and the effect was strongest for students who usually felt very anxious about tests.
The idea is that putting worries on paper helps get them out of your head, freeing up attention for the test itself. You can try it: before a test, take a few minutes to write down exactly what you're worried about. You don't need to show it to anyone.
Practise under test conditions
Much of test anxiety is fear of the unknown. The more often you answer questions under a little time pressure, the more normal it feels.
- Do practice questions with a timer.
- Test yourself instead of re-reading – it's also one of the best ways to learn.
- Do a full practice test a few days before.
Prepare early
Nothing calms nerves like knowing you're ready. A step-by-step study plan that starts a few days early means there's less to panic about the night before.
Look after your body
- Sleep. A tired brain worries more and remembers less. Sleep is part of studying.
- Breathe slowly. Breathing in for four counts and out for six, a few times, can help you settle.
- Eat and drink water before the test.
- Move. A short walk before a test can help you shake off tension.
During the test
- Read the instructions and every question carefully.
- Start with a question you're confident about to build momentum.
- If you go blank, move on and come back later – the answer often returns.
- Remember: one test doesn't decide who you are.
When to ask for help
If test anxiety is making you feel ill, stopping you from sleeping or making you avoid school, talk to a parent, teacher or school counsellor. You don't have to handle it on your own.
The study
- Ramirez, G., & Beilock, S. L. (2011). Writing about testing worries boosts exam performance in the classroom. Science, 331(6014).