Feeling anxious is not uncommon in testing situations. These feelings can range from general nervousness, to forgetfulness, and more. To help you manage the feelings you might have during a test, consider these suggestions.

Relaxation options during exams

Try deep breathing.

When we are feeling anxious, our breath may quicken and also become shallower. When you notice your anxiety, or as you work to keep your anxiety at bay, take 2 to 3 deep breaths, inhaling and exhaling so your abdomen expands and contracts. Deep breathing like this can trigger the body's relaxation response, which can reduce your feelings of anxiety and help you to regain focus.

Consciously relax.

Try to relax muscles in your shoulders, arms, neck, legs, etc., or to alternate tensing and relaxing your muscles. By relaxing your body, you may be able to also relax your mind and approach the test with more calm and comfort.

Decrease distractions.

Know where you are comfortable in the testing room, and know what distracts you in the space/test. Arrive early to the room so you can choose a seat where you will be least distracted. Think about how you feel if people get up and leave the exam before you; if this increases your anxiety, try to sit in a spot where you have less opportunity to witness it. Don't be upset if other students are finishing their tests before you do. Use as much time as you are allowed and feel you need. Students who leave early are not always the best students.

Minimize last-minute studying.

Do not swap questions at the door. Hearing anything you do not already know may weaken your confidence and send you into a state of anxiety. Leave your books at home. Flipping pages at the last minute can increase anxiety. If you must take something, take a brief outline that you know well.

Do not fixate on the clock.

Yes, keeping track of time is important for pacing yourself in the test, but do not let yourself get distracted by checking the clock too frequently. Come prepared and on time, and give yourself space from stressed or anxious peers.

Engage in positive self-talk.

If you catch yourself thinking about failing the test, or not knowing an answer, or what this means about your intelligence or your future success, tell yourself (in your head) to stop thinking that way. And really, think to yourself: Hold on. Stop, please. Then, replace those negative thoughts with a positive message like “I can do this" or "I am prepared for the test".

Be confident.

Trust your preparation and your ability to perform well. This is an opportunity to learn more about your studying strengths and the areas you can continue to build upon. Answer the easy questions first. This will relax you and help build your confidence, plus give you some assured points.

Test Relaxation

Relaxation options during exams

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Test Relaxation

Relaxation options during exams

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