Test Anxiety Strategies

If you’re experiencing test anxiety that disrupts your ability to perform, consider these strategies to help you stay calm and focused in the moment: 

  1. Try deep breathing. With anxiety, our breathing often becomes quick and shallow. In response, take 2 to 3 deep breaths, inhaling and exhaling fully so your abdomen expands and contracts. Deep breathing can trigger the body’s relaxation response, reducing anxiety and helping you regain focus. 

  1. Consciously relax. Relax your muscles, starting with your shoulders, arms, neck, and legs. You can also alternate between tensing and relaxing your muscles. By relaxing your body, you may find it easier to relax your mind.  

Cup of coffee next to a post-it note that says "take a deep breath"
College students taking test at desks in classroom

  1. Decrease distractions. Identify where you’re most comfortable in the testing room and also what distracts you. Arrive early to choose a seat where you’ll be least distracted, whether it’s in the front, near a pillar, or away from a window. If seeing others leave the exam early increases your anxiety, sit where you have less opportunity to witness it. 

  1. Engage in positive self-talk. If you catch yourself thinking negatively about the test, interrupt those thoughts and replace them with positive messages like “I can do this," “I am prepared for the test," or “I belong here." Positive self-talk can boost your confidence and reduce anxiety. 

  1. Don’t fixate on the clock. While it’s important to keep track of time, don’t let it distract you. It can be helpful to set a pace for the test so you have time for all of the sections, but avoid checking the clock too frequently or worrying if your pace falls off track. 

  1. Find your calm. Come prepared and on time to reduce stress associated with being late, needing to hurry, or worrying that you didn’t study enough. If other students are stressed or anxious, distance yourself from that energy and focus on your own sense of calm.  

  1. Be confident. Trust your preparation and your ability to perform well. View the test as an opportunity to learn more about your strengths and areas for improvement. Once you’re in the test, you might as well believe in yourself and use that positive outlook to stay focused and energized.  

Woman walking with notebook on the street, looking away holding backpack
hand of woman holding pen with writing on paper

One last strategy . . . Write out your anxieties. Writing your anxieties out before the test can help you get rid of those feelings and free yourself up to better focus and perform. All you need is a piece of paper, a writing utensil, and a few minutes before the exam. Write how you’re feeling, why the test matters to you, and what your performance means. Then, throw it away. This simple act can help you clear your mind and enter the test with a fresh perspective. 

One research article found that students who did a free-write on their thoughts and worries about the test before the test started outperformed a similar group of anxious students who didn’t do the free-write (Ramirez & Beilock, 2011).  

This page is intended to introduce foundational concepts and strategies related to test anxiety.

If you're an OSU student and would like to get help beyond this page or speak with a mental health professional,
please reach out to Counseling & Psychological Services.