Managing Test Anxiety, Part Two: The Day of the Test

Updated April 10, 2022
By Sam Katerji, MA, RP

It's the day of the test, but you haven’t studied or completed work throughout the term

Accept the facts of this particular situation: you didn’t study and the test is soon.  Breathe. Accept that this exam will not likely be your best.  Breathe.  This happens to everyone sometimes.  If this is a common occurance for you, consider booking a counselling appointment with counselling after you write your test.  For now, instead of focusing on the outcome, work to gather information about the exam and what will be covered.  This can reduce some uncertainty. Then focus on what you don’t understand in the material, strategize or prioritize the material, then skim and don’t try to memorize.

Be kind to yourself: you still deserve that.  Shaming or criticizing yourself right now will not motivate you.  These thoughts will only distract and upset you more.  Write them down to think about later if that helps you let them go.  This is one of the few times to be unmindful of your thoughts!  As the time of the test approaches, finish preparing on a positive note by reviewing something that you already know and practicing some realistic self-talk. For example:

• I don’t know everything and I can try to at least pass
• I am not my results

Use deep breathing to keep your anxiety levels manageable throughout the day and as you walk to your exam (or log in).  Use this video to learn how: How to do Deep Breathing

It's the day of the test, and you are prepared

Well, well, well. Good job studying! This is the time to implement your action plan of ways to decrease test anxiety

• Consider self-care and limit caffeine and other stimulants
• Practice your realistic thoughts instead of practicing your worries
• Dress for success! What makes you feel confident and ready? Maybe you’d rather feel comfortable? Or, maybe there’s a ring that reminds you of someone supportive or calming? Wear it!
• Take few minutes for a mindfulness exercise or deep breathing (especially if this is one of your anxiety signs)
  • Breathing Meditation
  • How to do Deep Breathing

During the test

If you know that your anxiety increases during a testing situation, practice some or all of the following strategies ahead of time.  Practicing will make it easier to use them during the test, whether the anxiety is expected or not.  Try to say out loud what you’re doing so the online proctor knows what’s happening; for example, I’m going to do some deep breathing because I’m feeling anxious.

1. Grounding: Put your feet flat on the floor as you read a question. Having your feet flat on the floor is akin to a tree having its roots firmly planted in the soil. If a tree’s roots aren’t planted in the soil, the wind can come along and knock over the tree. You are like the tree, with feet firmly planted on the floor, anxiety cannot be like the wind and take you over and knock you down.
2. Do some deep breathing. A minute or two will save time and cut this anxious period short: How to do Deep Breathing
3. Take a minute and mentally go to your ‘safe space'. Think about a real or imagined place where you feel calm and relaxed.  Picture yourself there and picture what you see, what you hear, what the things you touch feel like, what you might smell or taste if you were there.
4. Do a brief muscle relaxation exercise. Tense one large muscle group while breathing deeply, then relax your muscles.  Notice the difference between tension and relaxation.

After the Test

Some students feel more anxious after a test because they negatively judge their performance or they over-focus on guessing what marks were missed.  If this is you, catch yourself doing this and redirect your thoughts back to the present: the test is over, move on.  Don’t punish yourself for what you didn’t know and don’t compare with others.  Make a note of what helped you cope with test anxiety this time, so you can try it again next time.

If the test actually didn’t go well (i.e. your anxiety was so bad that you missed more than half of the questions), consider this an opportunity to learn what you need to do for a different outcome on the next exam.  Reward yourself for facing your fears (i.e. you stayed until the end or you tried your best in the moment).  Remember that you can ask for help now, and you can learn to get better at managing test anxiety.