Are you feeling overwhelmed and looking for how to reduce stress and anxiety during exams?
You’re not alone! Stress levels and exam anxiety can hit hard, but what if you could outsmart them?
It’s super common to wonder how to reduce stress and anxiety during exams. So here are some relaxation techniques to help get you through that grueling study schedule.
I remember the final exam stress that came along with exam time. If you’re anything like me, you probably are having some negative thoughts, physical symptoms, and a fear of failure. Exam season can commonly bring feelings of stress for a college student – which can be all traced back to a type of performance anxiety. But don’t worry!
You are going to learn 9 game-changing hacks for how to reduce stress and anxiety during exams!
After reading this post, you will learn all about exam anxiety symptoms, how to stay calm during exams, causes of exam stress, and how to calm nerves before a test.
This post is all about how to reduce stress and anxiety during exams.
What are the Causes of Exam Stress?
What Causes Exam Stress?
Several factors contribute to exam stress, including:
- Fear of failure – Pressure to meet high expectations from yourself, parents, or teachers is a type of performance anxiety. We all want our support system to be proud of us, and be at our best. Imagining not meeting that mark can be super scary.
- Lack of preparation – Procrastination or poor study methods can increase anxiety. Sometimes we only realize (too late!) at exam time that we haven’t been doing to well at keeping to our study schedule, or we didn’t leave ourselves enough time to get everything done. That can really get your heart rate going.
- Perfectionism – The belief that only a perfect score is acceptable can create immense pressure. I know as a college student, you’re wanting to do your best, but not being flexible with your own definition of success can definitely lead to a fear of failure and feelings of anxiety.
- Comparison to others – Seeing peers succeed while struggling personally can heighten stress. Social media has its great points, but it can also give us false impressions of different ways our peers are “better” than us. That feeling of wanting to “keep up” with others can be a lot of pressure.
- External pressures – Competitive environments, scholarship requirements, or career goals tied to exam results. Even just thinking about these pressures, I can feel my anxiety levels rise. Hinging our whole future on how well we do on exams and our academic performance makes exam day one of the most stressful times in a students experience.
Exam Anxiety Symptoms to Look Out For
Exam anxiety is more than just feeling nervous before a test—it’s a type of performance anxiety that can cause an overwhelming sense of stress and fear that can interfere with performance. Some common symptoms include:
- Physical Symptoms: Rapid heartbeat, sweating, nausea, headaches, dizziness, or even shortness of breath.
- Cognitive Symptoms: Difficulty concentrating, racing thoughts, internal negative statements, blanking out during the exam, or overthinking answers you used to feel sure about.
- Emotional Symptoms: Irritability, panic attacks, restlessness, or feelings of dread and helplessness.
How to Stay Calm During Exams:
When trying to manage anxiety, it’s always important to remember that there is no magic button to just make it disappear. The best, most reasonable goal here is to get yourself to be able to tolerate the stress and anxiety without letting those feelings overwhelm you.
Here are 9 of my favorite ways of how to calm nerves before a test, and exam anxiety management.
Hack 1: The 5-4-3-2-1 Grounding Technique (for instant calmness)
How to: When feeling overwhelmed, try consciously pointing out to yourself (or even writing it down):
- 5 things you see
- 4 things you touch
- 3 things you hear
- 2 things you smell
- 1 thing you taste
Why it works: Pouring your focus into your senses helps reduce anxiety by engaging your physical senses. It helps get your focus off the racing thoughts in your mind, and back down to earth – grounding you in your physical senses for a short time, and redirecting your thoughts toward something less stressful.
Learn More: 11 Unique Stress Relief Activities for Adults You’ve Never Heard of Before
Hack 2: The “Pomodoro Power” Study Method (to stop burnout and boost focus)
How to: When you’re working on time management during your study sessions, space out your studying and breaks into “pomodoros:”
- Set a timer for 25 minutes and study with full focus.
- Take a 5-minute break (stretch, breathe, or grab a snack).
- Repeat 4 times, then take a longer 15-30 minute break.
Why it works: Short, focused bursts prevent burnout and improve memory retention. Studies show that our brains absorb information better in manageable chunks rather than long cramming sessions.
Hack 3: Exam Day Visualization & Affirmations (for a confidence boost)
How to:
- The night before, close your eyes and visualize yourself walking into the exam room, feeling confident, answering questions with ease, and finishing strong. If you have aphantasia, you can write down the scene as if you’re writing a story.
- Pair it with affirmations, such as:
- “I am prepared and capable.”
- “I stay calm and focused during exams.”
Why it works: Visualization tricks your brain into feeling prepared, which reduces fear and boosts confidence. Studies show that visualization can be just as powerful as practice and study itself. Affirmations reinforce positive beliefs, helping override anxiety-driven thoughts.
Hack 4: The Power of “Brain Food” & Hydration (fueling your mind for peak performance)
How to:
- Eat brain-boosting foods like nuts, dark chocolate, berries, and eggs before an exam.
- Stay hydrated by drinking water instead of those energy drinks. Try to avoid caffeine to avoid energy crashes.
Why it works: Food fuels brain function and memory, while dehydration can cause fatigue, headaches, and brain fog, making it harder to focus. I know it’s cliche, and can be really hard to keep up with when you’re busy, but try to make it a priority above all else. Keeping a balanced diet and staying hydrated really does do wonders. It’s what our bodies and brains run off of, after all!
Hack 5: Movement & Music Therapy (for stress relief & focus reset)
How to:
- Before or during study breaks, move your body:
- Stretch, go for a short walk, or do light exercise.
- Use your movement music strategically:
- Lo-fi beats or classical music = improves focus.
- Binaural beats = enhances concentration.
- Nature sounds = calms the mind.
Why it works: Exercise releases endorphins, reducing stress and boosting focus. Music can enhance memory and create a positive study environment.
Hack 6: The “Dump & Prioritize” Method (clearing mental clutter)
How to:
- Write down everything (brain dump) on your mind—tasks, worries, or reminders.
- Categorize them into:
- Urgent (things that need immediate attention)
- Important but not urgent (can wait but shouldn’t be forgotten)
- Not important (things causing unnecessary stress)
Why it works: Brain dumping clears mental clutter, creating more space in there. This helps make study sessions more efficient and reduces the stress that comes from overwhelming to-do lists.
Learn More: 9 Bold & Unexpected Ways to Answer “What Are Your Plans After Graduation?” with Confidence
Hack 7: Mastering Exam Day Breathing & Posture (the secret weapon for staying calm under pressure)
How to:
- Try Box Breathing before or during the exam:
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold for 4 seconds
- Adjust posture: Sit upright, shoulders back, feet flat on the ground.
Why it works: Breathing exercises reduce cortisol (stress hormone) and calm the nervous system. Good posture boosts confidence and helps with alertness.
Hack 8: The 10-Minute “Mind Dump” Before Sleep (better rest, better memory)
How to:
- Write down anything stressing you out before bed—worries, tasks, reminders.
- Do a quick relaxation exercise, like deep breathing or meditation before sleeping.
Why it works: Clearing your thoughts stops the cycle of overthinking, leading to better sleep and stronger memory retention.
Hack 9: The “Buddy System” for Smarter Studying (less stress, better results)
How to:
- Find a study partner and use these methods:
- Teach each other (teaching helps you yo retain and even understand information better).
- Quiz each other (makes studying interactive).
- Hold each other accountable (reduces procrastination).
Why it works: Social learning increases motivation and comprehension. Verbalizing what you learn reinforces memory and reduces exam anxiety. And having someone there with you can make the stressful situation feel so much less lonely and supportive.
Exams can be stressful, but with the right strategies, you can stay calm, focused, and confident. These 9 game-changing hacks help manage anxiety, boost memory, and improve study efficiency. Whether it’s using breathing techniques, smarter study methods, or mindfulness tricks, small changes can make a big difference. Try a few of these hacks and see what works best for you! Which one will you try first? Let me know in the comments!
This post was all about how to reduce stress and anxiety during exams.
