How to deal with test anxiety: before, during and after exams

• Practise with real conditions. Timed practice tests make the format and pressure familiar, so the real test feels less new. See how to use practice tests.
• Test yourself, don't just reread. Being able to answer questions is real evidence you're ready, and that confidence helps. See active recall.
• Spread revision out. Last-minute cramming adds stress. A plan helps: see how to make a study schedule.
• Know the logistics: time, place, what to bring, the test format.

In a study published in Science, students who spent ten minutes writing about their worries just before an important exam performed better than students who sat quietly, and the benefit was greatest for the most anxious students (Ramirez and Beilock, 2011). The idea is that writing worries down frees up the mental space they were taking.

Try it: before a test, spend a few minutes writing honestly about what you're worried about. You don't need to show anyone.

Anxiety shows up physically: fast heartbeat, shallow breathing, tense muscles. Slow breathing can help settle it:

1. Breathe in slowly through your nose for a count of four.
2. Breathe out gently through your mouth for a count of six.
3. Repeat for a minute or two.

Practise this before test day so it feels natural when you need it. Getting enough sleep, eating regularly and exercising also help you manage stress (NHS).

• Read the instructions and skim the paper before starting.
• Start with a question you can do to build momentum.
• If your mind goes blank, move on and come back; the answer often returns.
• Use your breathing if you feel panic rising: one minute of slow breaths is time well spent.
• Keep track of time with a rough plan per section, so you don't panic near the end.

Try not to go over every answer with friends straight afterwards; it rarely helps and often adds worry. Do something you enjoy, then, when results come back, look at what went well and what to practise next time. One test is one data point, not a verdict on you.

Talk to someone you trust (a parent, teacher, school counsellor or doctor) if anxiety:

• stops you sleeping or eating normally,
• makes you avoid school or tests,
• causes panic attacks, or
• feels overwhelming most of the time.

Schools can sometimes offer support or arrangements for exams. If you ever feel unsafe or think about harming yourself, contact a doctor or emergency services straight away.