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Eight tips against exam anxiety

Before the exam

1. Study properly
Start on time. Set up a study plan and divide the exam topics into sub-steps. This will help your brain process the material better.

2. Take breaks
Take a short break every one to two hours. After four hours, take an hour off. Do something completely different during these times, go outside, exercise. Your brain needs breaks to stay receptive.

3. Get enough sleep
Sleep is where the brain processes and stores what it has learned. Lack of sleep makes you inattentive and nervous.

On the day of the exam

4. Write away your fears
Ten minutes before you start, write down your worries. Studies show: People who write away their stress perform about five percent better under pressure.

5. Thought stop
When anxiety comes, internally say, “Stop!”. Take a moment to analyze the situation: What exactly is the problem?

6. Control attention
Consciously direct your attention to your surroundings, away from yourself. How does the chair feel? What does the carpet look like?

7. Breathe consciously
Breathe deeply and slowly into your belly. This calms you and ensures that your gray matter gets enough oxygen. Exhale slowly through the mouth.

8. Relax muscles
Purposefully tense and relax muscles one at a time. Progressive muscle relaxation helps to reduce stress.