Test Anxiety Is Common—But You Don’t Have to Stay Stuck

By Tracey Ropp & Erin House

As September winds down, routines have started to take shape. Classes are underway, course outlines are no longer new, and for many students, test and exam season is just around the corner. And with that, it’s not unusual to feel a wave, or a flood, of test-related stress start to creep in. 

You might notice your mind spiralling into “what if” thoughts. What if I don’t know how to study for this kind of test? What if I forget everything when I sit down to write? Maybe you’ve felt physical symptoms too, like trouble sleeping, a tight chest, or an unsettled stomach. These reactions are common, and you’re not alone in having them. 

Why Tests Can Feel So Overwhelming 

There are lots of reasons test anxiety can show up, especially at this time of year: 

• You might be in a higher grade in high school, facing more pressure to get good grades for post-secondary applications. 

• Maybe you’ve just started college or university and are wondering if the study strategies that worked in high school will hold up. 

• Or maybe you’re a year or two into post-secondary and haven’t been happy with your exam results, and now you’re not sure what needs to change. 

• Often, the root of test stress is a lack of confidence—either in how well you’ve prepared, or in your ability to perform during the test itself. 

The Good News: Test Skills Can Be Learned 

The truth is, hoping the stress will magically disappear isn’t a reliable strategy (as nice as that would be). But here’s the good news: preparing for and writing tests are skills—and like any skill, they can be learned and improved. 

There’s research behind what works. And once you start to understand and apply those strategies, you can boost your confidence and lower your stress. You don’t need to guess your way through it. 

What You Can Do to Feel More in Control 

Here are three areas you can work on to feel more confident heading into tests or exams: 

1. Study Smarter, Not Just Harder 
To truly prepare, you need to do more than read and re-read your notes. You need to prove to yourself that you know the content. 

• Try retrieval practice: put your materials away and quiz yourself. 

• Use spaced practice: study over several days instead of cramming the night before. 

2. Adjust How You Write the Test 
Different types of tests require different techniques. 

• For multiple choice, cover the answer options and try to recall the answer first. 

• For essay questions, sketch out a quick outline before diving in—it helps organize your thoughts under pressure. 

3. Stay Steady While You Write 

Even with solid preparation, it’s totally normal to feel stress during a test. The key is not to let that stress take over. There are simple, effective strategies you can use in the moment to stay focused and in control. 

• Start by breathing. If you feel your heart racing or your mind going blank, pause for a few slow, deep breaths. This can help reset your nervous system and clear mental fog. 

• Don’t get stuck. If a question is causing stress, skip it and move on to the next one you do feel more confident about. Come back to the tricky ones later if there’s time. 

• Circle back with strategy. Sometimes, answering easier questions first can spark your memory or boost your confidence enough to tackle harder ones later. 

• Refocus your attention. Any time you catch yourself spiraling into worry, gently bring your attention back to the question in front of you. Focus on what you know—not on what you’re unsure of. 

Staying steady under pressure is a skill. And with practice, you can learn to keep your focus even when your stress shows up. 

You’re Not Alone—and You Don’t Have to Figure This Out Alone 

If test anxiety is something you’re struggling with, we want you to know that change is possible. Preparing effectively, writing tests with confidence, and managing stress are all areas you can build skills in, and we help students do exactly that every day. 

It might feel stressful now, but with some guidance and the right tools, this part of school can start to feel a little less overwhelming. 

Struggling with test anxiety or unsure how to study effectively? 

We help students build practical strategies for test prep, boost their confidence, and reduce academic stress. If you'd like personalized support, we're here to help.  Contact us to book an appointment.  

The ideas shared in this post are for general reflection and informational purposes. Everyone’s needs are different, and this content isn’t meant to replace personalized or professional support. If you’d benefit from one-on-one guidance, consider reaching out to us, or another qualified professional. In our independent private practices we offer counselling and psychotherapy virtually to individuals living in Ontario, Canada.