Tips for Reducing Exam Anxiety

If you feel anxious about your upcoming exams, know that you are NOT alone. It is perfectly normal to feel anxious and the trick is to harness that anxiety into productivity, motivation and self-belief.

In this article, we give you a few areas to think about before and during your exam/s, and also in the long-term throughout your qualification.

Before the Exam: Preparation & Mindset

Master the Content, Don’t Just Memorise:

• Deep understanding reduces panic.

• Practice application of knowledge through mock exams and past papers.

Create a Pre-Exam Routine:

• Eat well, hydrate, and sleep at least 7 hours—especially the two nights before.

• Avoid cramming the night before; instead, review key summaries or flashcards.

Positive Framing:

• Replace “What if I fail?” with “I’ve prepared the best I can.” Self-talk really matters.

• See yourself calmly working through the paper.

During the Exam: Staying Grounded

Breathing Techniques:

• Try box breathing before the exam starts (in for 4, hold for 4, out for 4, hold for 4)

Watch the Clock:

• Use a time-per-mark strategy and stick to it.

• If you get stuck, do what you can and move on.

Panic Control: Reset Quickly

• If anxiety spikes, stop, box-breath for 30 seconds, then refocus.

Long-Term: Build Exam Resilience

De-sensitise the fear:

• The more exposure you get to timed practice, the less intimidating the real thing becomes.

Seek help:

• If anxiety is overwhelming, consider speaking with a tutor, exam coach or mental health professional. SHOUT and Samaritans are brilliant services to check out for immediate mental health support.