Some nervousness before a high-stakes exam is normal and can even help. The problem is when worry crowds out the working memory you need to think. Psychologists have studied test anxiety for decades, and a few techniques stand out as both practical and supported by research. None is a miracle; each is cheap to try.
Write your worries down before the exam. In a well-known study published in Science in 2011, Gerardo Ramirez and Sian Beilock found that students who spent around ten minutes writing about their worries immediately before a high-stakes test performed better than those who did not, especially students who were usually anxious. The idea is that putting worries on paper frees up mental capacity.
Reframe the racing heart. Research led by Jeremy Jamieson found that students told that physical arousal before a test can improve performance did better on maths questions than students who were not given this framing. A pounding heart is your body preparing to perform, not a sign of failure. Telling yourself so is not wishful thinking; it changes how you respond to the sensation.
Practise retrieval, not just review. Regular low-stakes testing — answering questions from memory rather than re-reading notes — is one of the best-established learning techniques. It also makes the exam itself feel more familiar, and students in classroom studies have reported that frequent practice quizzes made them less anxious about tests.
Slow your breathing. Slow, extended exhalations are widely recommended to calm the body's stress response and are easy to use in an exam hall without anyone noticing. A few breaths before turning over the paper, and again if panic rises, cost seconds and can help you regain focus.
Get help if it is more than nerves. Structured approaches based on cognitive behavioural therapy have good evidence for reducing severe test anxiety. If anxiety is stopping you from sleeping, eating or studying, talk to a teacher, counsellor or doctor. Severe anxiety is a health issue, not a weakness of character.