5 Strategies and Tips for College Students to Lower Anxiety Before a Big Exam

Summary

This blog offers practical, easy-to-implement strategies to help college students manage test anxiety. It covers breathing techniques, mindset shifts, test-taking strategies, realistic thinking, movement, and self-care. The goal is to help students feel more grounded, confident, and emotionally prepared before exams

How to Reduce Test Anxiety in College Students

College exams can trigger intense stress, but you’re not alone. Learning how to reduce test anxiety in college students starts with small, intentional shifts. Here are six practical ways to feel more prepared and in control:

1. Find Your Breath

Deep breathing helps settle your nerves and improve focus. Try one of these techniques:

7–11 Breath
– Inhale through your nose for 7 counts
– Exhale gently through your mouth for 11 counts

Box Breathing
– Inhale for 4 counts
– Hold for 4 counts
– Exhale for 4 counts
– Hold again for 4 counts
– Repeat for several cycles to calm your nervous system and improve focus

Progressive Muscle Relaxation
– Tense and release muscle groups from head to toe
– Breathe deeply into your belly between each release
– Repeat for 2 minutes to calm your body and mind

These techniques activate your parasympathetic nervous system, helping you shift out of fight-or-flight mode.

2. Adjust Your Perspective

Your thoughts shape your emotional response. Watch for patterns like:

– All-or-nothing thinking
– Catastrophizing
– Overgeneralizing

Instead, practice neutral or positive self-talk:

“I’ve prepared as best I can. If I hit a tough question, I’ll take a breath and move forward.”
“This test matters, but it doesn’t define me.”

Shifting your mindset can reduce anxiety and improve clarity.

3. Improve Your Test-Taking Strategy

Find a method that works for you:

– Jot down key info at the start (if allowed)
– Answer confident questions first, then circle back
– Move methodically and flag uncertain items for review

Choose a strategy that builds confidence and helps you manage time effectively.

4. Put Things in Perspective

Balance fear with facts. Ask yourself:

– Have I prepared to the best of my ability?
– Have I succeeded in similar situations before?
– What’s within my control right now?

Accepting reality — even if you’re underprepared — helps you respond calmly and find solutions faster.

5. Move Your Body

Exercise boosts mood and focus. Try:

– Walking
– Stretching or Yoga
– Light movement before the exam

Physical activity increases blood flow to the brain and releases endorphins, helping you feel more alert and grounded.

6. Prioritize Self-Care

Intentional self-care supports emotional resilience. Build habits like:

– Getting enough sleep
– Eating balanced meals
– Taking breaks from screens
– Connecting with supportive people

Self-care is a foundation for success.

Final Thoughts

Test anxiety is common, but manageable. With small, intentional shifts, you can reduce stress and feel more in control. If you’d like personalized support, feel free to reach out — I’m here to help.

Contact me for a free consultation today!

Disclaimer: This blog is for informational purposes only and is not medical advice. Before making changes to your activity, diet, or lifestyle, consult your doctor or a qualified health professional. Meditation and similar mindfulness practices are not suitable for everyone and should not be done while driving, operating machinery or other physical activity.