5 Exercises & Tips to Lower Your Anxiety Before a Big Exam

College can be a defining period in many people’s lives. For some, it represents newfound freedom, the thrill of building friendships, and a journey of self-discovery. Those four years are often recalled with fondness and nostalgia. However, for others, the experience is vastly different. College can become a source of significant stress, marked by anxiety, especially during exam periods. While college is often celebrated as a time for growth and opportunity, it is crucial to acknowledge that it also comes with immense pressure, particularly related to academic performance (Pedrelli et al., 2015).

Understanding Exam Anxiety

Exams are a central feature of the college experience. However, they often lead to high levels of stress, and for many students, this stress can escalate into anxiety. Test anxiety is a psychological condition in which people experience extreme distress and worry in testing situations. It can lead to various physiological and cognitive symptoms, making it difficult for students to perform to the best of their ability (Zeidner, 1998). This type of anxiety is not just a matter of being unprepared; even well-prepared students can experience significant anxiety before and during exams.

The pressure to perform well academically, combined with concerns about future career prospects, can create a perfect storm for anxiety. As exams become more critical, so do the levels of stress students experience, leading to a detrimental effect on their mental well-being and academic performance (Cassady & Johnson, 2002). It’s important to have effective strategies in place to manage this anxiety and help students perform better in these high-stress situations. Below are several tips and techniques to help manage anxiety before the next big exam.

1. Breathe Deeply

One of the most effective ways to calm the body and mind during stressful situations is through deep breathing exercises. When individuals are faced with fear or stress, their body can enter a fight-or-flight response, a natural reaction designed to protect against threats. While this response is beneficial in survival scenarios, it can impair cognitive functioning during exams, causing the mind to go blank (Grossman et al., 2004).

Deep, slow breathing activates the body’s parasympathetic nervous system, which induces a relaxation response, counteracting the effects of the fight-or-flight response. This shift helps restore blood flow to the brain, improving focus and cognitive clarity. Students who practice deep breathing techniques can alleviate anxiety and regain a sense of control before or during exams.

2. Change Your Perspective

Many students approach exams with a mindset that perceives tests as designed to be tricky or deceptive. This perspective often heightens anxiety, making exams feel like adversaries rather than opportunities. A critical shift in perspective can make a significant difference. Instead of seeing exams as obstacles, students should view them as an opportunity to demonstrate their knowledge and hard work (Zeidner, 1998).

In reality, professors want their students to succeed. Their reputation and the credibility of their teaching are often tied to student outcomes. Acknowledging that instructors want students to pass can ease some of the pressure and encourage a more positive outlook going into the exam. This change in perspective is particularly beneficial for students who have prepared thoroughly. Confidence can be built by recognizing that exams are simply a platform to showcase the knowledge they’ve accumulated.

3. Start Strong

Another effective way to combat exam anxiety is to start the test on a positive note. By first answering questions you are confident about, you can quickly gain momentum, fostering a feeling of success and lowering anxiety levels. Starting with easier questions allows you to get into a flow, which can help maintain a calm, focused mindset throughout the rest of the exam (Cassady & Johnson, 2002).

By contrast, starting with difficult questions can heighten anxiety and negatively impact overall performance. Once anxiety starts to take hold, it becomes harder to focus, and a snowball effect of doubt and fear can occur. Thus, starting strong is a strategic approach to managing stress during the exam itself.

4. Be Realistic

Anxiety often stems from unrealistic or catastrophic thinking. Students may engage in thoughts such as, “If I fail this exam, I’ll fail the course, and I’ll never get my degree.” These thoughts create unnecessary pressure and only exacerbate anxiety. Being realistic about past successes, efforts, and capabilities can help ground students in the present and minimize the likelihood of spiraling into catastrophic thinking (Zeidner, 1998).

Most students who prepare well for exams do not fail, and it’s crucial to remind oneself of this fact. While academic challenges are inevitable, it’s important to approach exams with a balanced mindset that recognizes both potential challenges and prior achievements.

5. Exercise

Physical activity is a proven stress-reliever. Exercising before an exam can help release built-up tension and anxiety, leaving students feeling more relaxed and focused. Exercise promotes the release of endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators. These endorphins can contribute to a more positive and focused mindset (Salmon, 2001).

Morning exercise, whether it be a quick jog or a stretching routine, can significantly reduce pre-exam jitters. It also helps improve concentration and memory retention, setting students up for success before heading into an exam.

Conclusion

Managing exam anxiety is essential for students to perform at their best. Techniques such as deep breathing, changing one’s perspective, starting the test strong, being realistic, and incorporating physical exercise into one’s routine can all contribute to reduced anxiety and improved test performance. If the stress of academic life becomes overwhelming, seeking professional help is also a wise option. Therapists can offer valuable strategies for managing stress and anxiety, making the academic journey less daunting and more manageable.

References

Cassady, J. C., & Johnson, R. E. (2002). Cognitive test anxiety and academic performance. Contemporary Educational Psychology, 27(2), 270-295. https://doi.org/10.1006/ceps.2001.1094

Grossman, P., Niemann, L., Schmidt, S., & Walach, H. (2004). Mindfulness-based stress reduction and health benefits: A meta-analysis. Journal of Psychosomatic Research, 57(1), 35-43. https://doi.org/10.1016/S0022-3999(03)00573-7

Pedrelli, P., Nyer, M., Yeung, A., Zulauf, C., & Wilens, T. (2015). College students: Mental health problems and treatment considerations. Academic Psychiatry, 39(5), 503-511. https://doi.org/10.1007/s40596-014-0205-9

Salmon, P. (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress: A unifying theory. Clinical Psychology Review, 21(1), 33-61. https://doi.org/10.1016/S0272-7358(99)00032-X

Zeidner, M. (1998). Test anxiety: The state of the art. Springer.