Test Anxiety? Here’s How to Stay Calm and Crush Your Exam

Test day is finally here, but instead of feeling ready, you’re in a panic.

You know you're well prepared; however, when you walk into the testing center you feel anything but. 

Your heart is pounding.

Your palms are sweaty.

And you haven’t even sat down for the test. 

You’ve studied for weeks or even months, but the moment you see the first question… your mind goes blank.

Sound familiar? You’re not alone. 

Test anxiety affects millions of students, making even the most prepared test-takers feel overwhelmed and stuck. Whether it’s the SAT, ACT, an AP exam, or any big test, the stress can take a toll on your performance. But there’s good news: you don’t have to let anxiety control your performance.

Strategies to prepare mentally and emotionally in the days leading up to the test

The key to reducing test anxiety isn’t just about what you do on exam day—it starts well before you even step into the testing room. The days leading up to your test play a huge role in how you’ll feel when it’s time to perform. 

The good news? A few simple changes in your routine can help you feel more in control, focused, and confident.

Here’s how to mentally and emotionally prepare before test day:

1. Stick to a consistent study routine – Avoid last-minute cramming, which increases stress. Instead, follow a structured study plan with regular breaks.

2. Simulate the test environment – Take full-length practice tests under timed conditions to build familiarity and reduce fear of the unknown.

3. Get plenty of sleep – Aim for at least 7-9 hours of sleep in the days leading up to the test to keep your brain sharp.

4. Eat brain-boosting foods – What you put into your body matters! Stay away from excessive caffeine and sugar. Instead, go for healthy meals full of protein, healthy fats, and complex carbs.

5. Use positive visualization – Picture yourself walking into the exam room feeling calm and confident. This mental rehearsal may sound a bit woo-woo, but it can really help reduce fear and anxiety.

6. Practice relaxation techniques – Deep breathing, meditation, or listening to calming music can help lower stress levels.

7. Prepare everything the night before – Pack your test materials (ID, calculator, snacks, etc.) in advance to avoid last-minute panic.

How to stay calm and focused during the exam

Once the test day is finally here, those critical hours will make all the difference. Here are some key strategies to help you stay calm and focused:

1. Eat a balanced breakfast – Fuel your brain with protein, healthy fats, and complex carbs. Avoid sugary foods that could cause an energy crash mid-test.

2. Arrive early and get settled – Give yourself plenty of time to find your seat, take a few deep breaths, and ease into the environment. Rushing only increases stress.

3. Use a grounding technique – If anxiety creeps in, try the “5-4-3-2-1” method: Identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This will keep you present and focused.

4. Read the questions carefully – Rushing through the questions leads to careless mistakes. Take a moment to ensure you fully understand what’s being asked.

5. Pace yourself – Don’t dwell too long on one question. If you find yourself stuck on one, mark it, move on, then come back later.

6. Breathe to reset – If you feel overwhelmed, pause for a few seconds, take a deep breath, and refocus. Deep breathing sends signals to your brain to relax.

7. Reframe negative thoughts – Instead of thinking, “I’m going to fail,” shift to “I’ve prepared for this. I know more than I think.” Positive self-talk can make a big difference.

8. Stay hydrated (but not too much!) – Dehydration can make you feel sluggish, but too much water might lead to extra bathroom breaks. Find the right balance.

What to do if anxiety hits during the test

If you start to feel overwhelmed during the test, don’t panic—there are ways to regain control. First, pause for a moment and take a few deep breaths, inhaling through your nose for four seconds, holding for four, and exhaling for four. This signals to your brain that you’re safe and helps lower stress. 

Next, shift your focus away from the big picture and onto just one question at a time—remind yourself that you don’t have to get every question right, just do your best. 

If your mind goes blank, close your eyes for a few seconds, stretch your fingers, and reset.

If a question is too difficult, mark it and move on; struggling with one problem for too long can drain your confidence. Small mental shifts can help you push past the anxiety and get back on track.

Test anxiety doesn’t have to control your performance. By preparing in advance, using the right strategies on test day, and knowing how to manage stress when it hits, you can walk into your exam feeling confident and ready.

The best way to reduce anxiety is to go in knowing you’ve done everything you can to prepare—and that’s where I can help. If you're looking for personalized test prep strategies, a regular study schedule, accountability, and expert guidance to boost your confidence before test day, reach out to me! Let’s work together to make sure you’re fully prepared to crush your test.