Test anxiety is widespread and affects pupils, students and working people alike. For many, an upcoming test means not only stress, but real panic attacks, blackouts or physical symptoms such as shaking and sweating. But that doesn't have to be the case! There are numerous immediate measures that can help calm your nerves and go into the test with more confidence.
In this article, you will learn which practical techniques you can use directly to overcome your exam anxiety. Whether it's mental strategies, physical relaxation, or tried-and-tested preparation techniques, these tips can help you improve your exam performance and reduce exam stress.
- How to quickly calm yourself down with breathing techniques and muscle relaxation
- Psychological Strategies: Positive Thinking and Methods to Combat Rumination
- Practical tips for exam day to keep calm and focus
- Technical aids that give you more confidence in exam situations
Physical Immediate Measures Against Test Anxiety
breathing techniques for calming
Conscious breathing can immediately calm your nervous system. By breathing carefully, you signal to your body that there is no acute danger and thus reduce your panic.
👉 Method: 4-7-8 breathing
1️⃣ Breathe in deeply through your nose for 4 seconds.
2️⃣ Hold your breath for 7 seconds.
3️⃣ Exhale slowly through your mouth for 8 seconds.
4️⃣ Repeat this 4-5 times until you feel noticeable relaxation.
This technique will help you lower your heart rate and put your body into a calmer state.
Progressive muscle relaxation (PMR)
Physical tension is often accompanied by inner restlessness. You can reduce your physical tension by specifically tensing and relaxing muscle groups.
👉 Quick guide:
1️⃣ Tighten a muscle group (e.g. your hands) for 5 seconds.
2️⃣ Release the tension abruptly and feel the relaxation.
3️⃣ Repeat this for different muscle groups, from head to feet.
This technique helps to release tension and reduce overall stress levels.
Power Posing for Instant Strength
Your posture affects your stress level and your self-confidence. By adopting certain poses, you can gain more inner peace within just a few minutes.
👉 Method:
1️⃣ Stand upright, shoulders back, hands on hips (superhero pose).
2️⃣ Hold this position for 2 minutes, breathing in and out deeply.
3️⃣ This posture makes your brain more confident, which reduces your nervousness.
Why does it work? Studies show that power posing reduces the production of stress hormones while boosting self-confidence.
Mental Strategies Against Test Anxiety
The 5-Second Rule Against Ruminating
Before an exam, thoughts often revolve around failure or bad scenarios. The 5-second rule helps to interrupt the brooding and direct the focus to what is important.
👉 Application:
1️⃣ As soon as you notice that you are stuck in negative thoughts, count backwards from 5 out loud or internally.
2️⃣ Then consciously direct your attention to a productive action, such as reviewing your summaries.
3️⃣ This technique automatically interrupts your thought pattern and gives you back control.
Use positive self-talk (“affirmations”)
The way you talk to yourself has a big impact on your test anxiety. Negative thoughts like “I’m going to fail” increase panic, while positive affirmations boost your confidence.
👉 Examples of positive affirmations:
"I am prepared and will do my best."
"I stay calm and focused."
“I have already mastered many challenges – I can handle this one too.”
Repeat these sentences regularly, especially in stressful moments before the exam.
The “worst-case technique” – what would be the worst?
Often the fear of an exam is irrationally exaggerated. The "worst-case technique" helps you to look at the feared scenario realistically and thus reduce the pressure.
👉 How it works:
1️⃣ Ask yourself: What is the worst that could really happen?
2️⃣ Consider: How likely is this scenario really?
3️⃣ Develop a solution: If it actually happens, what could you do?
Most of the time, it turns out that even the worst-case scenario is not as catastrophic as it feels. This reduces the fear considerably.
Final preparations shortly before the exam
The correct daily routine before the exam
The way you spend your last few hours before an exam can have a decisive influence on your stress level. Structure and conscious preparation help to reduce nervousness.
👉 Tips for exam day:
Get up early enough to have a relaxed breakfast and prepare yourself without rushing.
- Avoid hectic last-minute learning, it only increases uncertainty.
- Drink plenty of water and eat a light meal to feel energized.
- Pack all important materials the night before to avoid unnecessary stress.
The “Exam Routine” – Rituals to Combat Nervousness
Fixed rituals help your brain prepare for an upcoming exam and reduce stress.
👉 Effective rituals:
- Listen to calming music or a motivational playlist on the way to the exam.
- Do a short meditation or breathing exercise to center yourself.
- Avoid comparing yourself to others – everyone learns and processes stress differently.
Emergency Tips for the Exam Minute
If you feel overwhelmed right during the exam, there are simple techniques to quickly regain control.
👉 Immediate help in case of panic:
✅ Focus on your breathing: Breathing in deeply and breathing out slowly helps you regain control.
✅ Sit upright and feel the contact with the floor to ground yourself.
✅ Take a sip of water to create a moment of calm.
✅ If necessary, close your eyes briefly and visualize a successful exam situation.
These small steps can make a big difference and help you pass the exam with more composure.
Technical aids to support
The Spickprofi Set as mental calming
For many people, exam anxiety is associated with the fear of a complete blackout. Even if you have the knowledge, the stress can lead to you not remembering anything. This is where the cheat sheet set can provide psychological support to help you approach exams with more composure.
👉 Why can this help?
Knowing that you can rely on discreet assistance in an emergency takes away a lot of the pressure and nervousness. Less stress means you can concentrate better, which has a positive effect on your exam performance. Even if the set is not actively used, it gives you a feeling of security and boosts your self-confidence, so you can approach the exam situation more relaxed.
"It gave me the support I needed to find the answers and pass the exam successfully. And the best thing was that it was so discreet that no one in the exam room noticed anything"
(Quote from Mark - former student and customer )
The Spickprofi set combines modern technology with an unobtrusive design that provides more security in exam situations. This allows you to concentrate better on the essentials and reduce exam anxiety.
