How can I reduce exam stress and anxiety?

The short answer

Exam anxiety improves with preparation, realistic thinking, physical regulation, and practice under pressure. Feeling nervous is normal; routines reduce how much it harms performance.

Strategies that work

• Prepare thoroughly—confidence from practice lowers catastrophic thoughts.
• Use breathing exercises before and during exams if allowed.
• Visualize completing questions calmly, not only worst-case outcomes.
• Maintain sleep, movement, and regular meals during exam weeks.
• Talk to counselors or tutors if anxiety is persistent or severe.

Mistakes to avoid

• Avoiding study because anxiety makes you procrastinate.
• Caffeine overload and poor sleep the night before.
• Comparing yourself to others right before entering the hall.

Put it into practice this week

• Practice one timed mini-exam in exam-like conditions this week.
• Write three evidence-based reasons you are prepared.
• Plan a calming pre-exam routine (walk, breathing, arrival time).