Test Anxiety: What to Do the Night Before and in the First 5 Minutes
How to deal with test anxiety: what to do the night before, a calm routine for the first 5 minutes of the test, and when to talk to a school counselor.
In this guide
The best way to deal with test anxiety is to have a plan for two moments: the night before and the first five minutes after you get the paper. Wind down on purpose the night before, then use breathing, a quick brain dump and an easy first question to get your head working.
If your heart pounds and your mind goes blank when a test lands on your desk, you’re not alone, and it doesn’t mean you didn’t study. This guide covers what test anxiety actually is, what to do right before and during the start of a test, and when it’s time to talk to someone.
What is test anxiety?
KidsHealth describes test anxiety as a type of performance anxiety: a feeling you have when how you do really matters to you. It says it’s normal to feel some pressure before an exam, and a little stress can actually help you focus. But for some people the worries get so strong that they can’t concentrate and don’t do as well as they’d like.
According to KidsHealth, test anxiety can show up in your body as sweating, a pounding heart and fast breathing, plus butterflies in the stomach, a headache, shakiness or feeling dizzy or nauseous. It can also show up in your thoughts: worrying about doing badly or forgetting everything you studied.
That last one matters. Worry about forgetting everything can feel like proof that you will. It isn’t. It’s a stress response, and it can ease up once you start the test.
The night before: how to deal with test anxiety
Your goal for tonight is not to learn more. It’s to walk in tomorrow rested and calm.
- Pick a stop time and keep it. Do one short review, then close your notes at a time you decided in advance, like 9 p.m. Anxious brains tell you one more hour will help. It usually won’t.
- Pack your bag now. Pens, pencils, calculator, ID, water, anything the teacher told you to bring. One less thing to panic about in the morning.
- Write out your worries. Grab paper and write every “what if” you have. Then write one thing you can do about each, or cross it out if you can’t. If your thoughts loop, how to stop overthinking has steps that help.
- Put your phone away. Comparing notes in the group chat the night before can make you more nervous, so mute it for the night.
- Sleep. The CDC says adolescents aged 13 to 18 should get 8 to 10 hours of sleep a night, and that too little sleep can make it harder to concentrate. Aim to be in bed with time to spare.
- Decide your first five minutes. Read the next section tonight and write the steps on a sticky note for your pencil case.
The first 5 minutes of the test
This is when anxiety hits hardest, so use a routine. It takes less time than you think.
Minute 1: Slow your breathing
CU Boulder’s student support guide suggests square breathing: breathe in through your nose for a count of four, then breathe out slowly, emptying your lungs, for a count of four. Do a few rounds. Nobody can tell you’re doing it.
The same page says to check how much time you have and how many questions there are, so you know your pace. You can read more at CU Boulder’s test anxiety page.
Minutes 2 and 3: Do a brain dump
Before you read the first question, use the first minute or two to write down what you’re afraid of forgetting on scratch paper or in the margin, if your teacher allows it. The University of Washington’s test-taking page suggests writing down all the formulas, dates, names, key points or concepts you want to remember. Once they’re on paper, your brain doesn’t have to hold on to them.
Ask your teacher first if you’re not sure scratch work is okay. If it’s not, you can do the same thing in your head: run through the formulas or key facts once and then let them go.
Minutes 4 and 5: Start with something you can answer
Read the instructions, then find a question you know. A correct answer early gives you proof that you know things. The University of Washington’s page says to decide whether you’ll start with the easy questions first or the ones worth the most points. If you’re anxious, easy first is a good choice. CU Boulder says it’s okay to skip questions if you feel like you’re running behind and come back to them later.
If you freeze on a question, mark it and move on. The UW page notes that getting stuck can set off test anxiety, so don’t stay stuck.
The “perfect score” idea comes from KidsHealth, which says to remind yourself that you don’t have to get a perfect score on every test, and that mistakes are chances to learn for next time.
How to prepare so test anxiety is smaller next time
Feeling underprepared can feed test anxiety. CU Boulder says test anxiety is often worse when we feel underprepared or don’t know what to expect. KidsHealth suggests a few habits that make tests feel less scary:
- Start studying early. KidsHealth says to start studying the day the teacher first says there will be an exam.
- Schedule your study time. Put it in your calendar or set an alarm.
- Study in smaller chunks. A little at a time is easier to face than the whole unit the night before.
- Study with someone from class. Quizzing each other keeps you on track.
For how to study, our guide on how to study for a test has a day-by-day plan. Beyond studying, CU Boulder’s advice is to schedule time to eat, take breaks and spend time with friends, because looking after yourself is part of preparing.
For general stress that builds up outside of tests too, try our coping skills for teens.
When to talk to someone about test anxiety
KidsHealth says that if your test anxiety is too hard to handle alone, you should talk with a parent, teacher or school counselor, who can help you learn ways to deal with it, and that they may suggest a therapist. You can say something like: “I get so nervous on tests that I can’t think. Can we talk about it?” If it’s hard to bring up at home, here’s how to tell your parents you want to talk to a therapist.
It’s worth reaching out if:
- your anxiety makes it hard to think or finish tests even when you know the material
- you feel sick, shaky or panicky before tests most of the time
- you dread tests for days or avoid school because of them
- the worry shows up outside of tests too
A counselor can also tell you what support your school offers. Whether extra support is available, and what it looks like, depends on the school, so ask. At colleges, for example, students with disabilities can arrange accommodations through a disability services office, as CU Boulder describes. If you’re a few years away from that, it’s good to know the option exists.
