How YOU Can Reduce Test Anxiety
It’s perfectly normal to feel some nerves before an upcoming test, especially when it’s an important one like the ISEE, SSAT, ACT, or SAT. In fact, a survey found that 85% of students experience text anxiety.
Think back to the last big test you took:
- What were you thinking about during the exam
- How did you feel?
- Did your thoughts and feeling motivate you to prepare more? Or did they make it harder to focus?
A little anxiety can actually be motivating, but too much can disrupt your preparation and performance. This is primarily due to unfocused behaviors and thoughts, which disrupt the studying and test-taking process. To counteract these disruptions, it’s important first to understand the connection between what you think, feel, and do.
Understanding the Connection Between Thoughts, Feelings, and Actions
When you’re feeling anxious, it’s easy to get trapped in a cycle of negative thoughts, emotions, and behaviors (such as procrastinating, zoning out, or rushing through questions). Those unhelpful behaviors, in turn, reinforce the same negative thoughts and feelings, making it even harder to focus on the test.
This pattern is part of what’s known as the Cognitive Triangle, which shows how closely our thoughts, feelings, and actions are connected:
- Our thoughts, whether positive or negative, help shape how we feel.
- Our feelings influence what we do.
- Our behaviors reinforce our thoughts.
For example:
Event: You start the test and read the first question.
Thoughts: What if I get this wrong? Maybe I didn’t study enough. I’m going to fail.
Feelings: Fear, worry, racing heart, tense muscles.
Behaviors: Fidgeting, losing focus, mismanaging time.
As you can see, negative thoughts can trigger a downward cycle. However, the good news is that the Cognitive Triangle can also work in your favor. Positive, supportive thoughts can create confident feelings, which lead to focused, productive behaviors that reinforce your positive mindset.
Understanding this cycle is the first step toward breaking negative patterns and building better habits for both your study sessions and test day itself.
Think About Your Thoughts
Metacognition means paying attention to your own thoughts. It’s a powerful tool for identifying the root causes of negative emotions and unproductive behaviors.
When you’re feeling anxious, take a moment to notice the messages you’re telling yourself. Are they helpful? Are they even true?
In the days leading up to the exam, try this simple exercise:
- Write down any negative thoughts you have about the test.
- Challenge each one by asking:
- Is this thought true?
- Is this thought helpful?
- What could I tell myself that would be more true, accurate, and supportive?
For example:
- Write down your negative thought:
- “I won’t know any of the vocabulary words on this test.”
- Challenge it and write down your positive thoughts:
- “I likely know more vocabulary than I realize. Afterall, I’ve read a lot of books”
- “I can use strategies to figure out unfamiliar words.”
- “It’s okay if I don’t know every word—I can still do well overall.”
Writing down and reframing negative thoughts helps take away their power. It also strengthens positive self-talk, which can boost your confidence.
Take Strategic Breaks While Studying
It can be difficult to keep your momentum going when preparing for a major test. Many high-stakes exams are multiple hours long and require serious mental stamina. To keep yourself focused and avoid burnout, build short, regular breaks into your study sessions.
After reaching a study goal—like finishing a practice section or reviewing a tough topic—stand up, stretch, or do something creative for a few minutes. Even small breaks can help refresh your brain and make your study time more effective.
During the actual test, make sure use your scheduled breaks effectively:
- Get out of your seat and move around
- Drink some water
- Eat a snack to keep your energy up
- Stretch your arms, legs, and neck
A few minutes away from your desk can clear your mind and help you refocus when the next section starts.
Take a Moment to Breathe
Deep breathing is a fantastic way to calm the mind and body before and during a big test. Practicing calming breaths can help regulate your heart rate, relax your muscles, and clear mental fog.
Try this simple breathing exercise:
- Sit comfortably with both feet flat on the ground.
- Relax your shoulders and roll them back slightly.
- Close your eyes.
- Inhale slowly through your nose for a count of 8.
- Hold your breath for a count of 8.
- Exhale slowly through your mouth for a count of 8.
- Repeat for 3–4 breaths.
Doing this before the test starts—or anytime you feel overwhelmed during the exam—can help reset your mind and body and bring your focus back to the task at hand.
Final Advice
It’s completely normal to feel anxious before a big test. It doesn’t mean anything is wrong with you. In fact, it means you care about doing well!
By recognizing and managing your anxiety, you can overcome its negative effects and be better prepared to walk into your next exam feeling focused, confident, and ready to succeed.
For more resources regarding test anxiety, visit our Test Anxiety Resources page.
Get started with your test prep today!
Originally published on December 4, 2019. Updated on April 28, 2025.
