How do I deal with test-taking anxiety?

Have you ever studied hard for a test and then walked in and not been able to remember anything, or experienced physical symptoms like sweating, headaches, or nausea? These are common signs of test anxiety, but there are strategies that you can use to manage it, so that you can perform to your best ability.  

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Have a positive attitude 

Remind yourself that this is just another test and you have survived all of your previous tests. Don’t put too much pressure on one test; no single grade can define you. Instead of doubting yourself, repeat positive mantras in your head like “I know this material” and “I can do this”.

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Shift your focus

If you are stuck on a question, try to take your mind off of it for a second by shifting your focus to something else in the room or taking a deep breath; if you can, move on and come back to the question later. 

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Be confident

It can be easy to spiral and doubt yourself when you are nervous, but if you have been going to class or studying, chances are you know more than you think you do. So, trick your brain into thinking that the test is going to be easy and you are not worried. 

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Create a ritual

Come up with a routine that will make you feel “test-ready.” Whether it gets you relaxed or psyched up, whatever puts you in the right zone to feel focused and ready to nail it.

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Reviewed by Sara Levine, MD, MPH, FAAP, Medical Director of Adolescent Medicine and Marissa Branson, LCSW, Mental Health Therapist

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