Manage Exam Anxiety and Boost Confidence Before Tests

Andy Li
Nov 2
2 min read

Updated: Nov 5

Feeling nervous before exams is completely normal — but too much anxiety can hold you back. With the right preparation and mindset, you can turn that stress into focus and confidence.

1. Understand Exam Anxiety before Attempting to Manage it

Exam anxiety is a type of performance anxiety that appears when students feel pressure to succeed (Putwain, 2020). While mild nerves can boost motivation, high anxiety can reduce concentration and memory recall (Owens et al., 2012). Recognising that anxiety is a normal reaction helps you take back control.

2. Prepare Early, Not at the Last Minute

Confidence comes from consistent preparation. Cramming increases stress and harms memory retention (Roediger & Butler, 2011). Instead, use techniques like:

Spaced repetition – review key ideas over several days or weeks.
Active recall – test yourself regularly.
Practice exams – simulate real test conditions.

Students who study this way report lower anxiety and higher performance (Cassady & Johnson, 2002).

3. Calm Your Body and Mind

Before an exam, try simple breathing or mindfulness techniques to reduce stress. Deep breathing and short mindfulness breaks can lower heart rate and improve focus (Zeidner, 2014).

Try this: inhale through your nose for 4 seconds, hold for 2, and exhale through your mouth for 6. Repeat for one minute before starting your test.

4. Reframe Negative Thoughts

Negative self-talk like “I’m going to fail” fuels anxiety. Replace it with “I’ve prepared well and can handle this.” Positive reframing, a method used in cognitive-behavioural therapy, helps students stay calm and confident (Beck, 2011).

5. Prioritise Rest and Healthy Habits

Sleep, nutrition, and hydration directly affect exam performance. Even one night of poor sleep can impair focus and memory (Killgore, 2010). Students who maintain healthy routines experience lower stress levels overall (Pascoe et al., 2020).

Final Tip: Focus on Progress, Not Perfection

Perfectionism makes exams feel like all-or-nothing events. Instead, focus on doing your best and learning from each experience. Students who practise self-compassion perform better under pressure (Neff, 2003).

Managing exam anxiety isn’t about eliminating nerves — it’s about learning to channel them into confidence. With early preparation, self-care, and a positive mindset, any student can walk into the exam room ready to succeed.

At Academic Peak Tutoring, we help students build confidence, resilience, and exam-ready skills through tailored one-on-one and small-group programs.