A Few Quick Tips to Reduce Stress and Prepare for Tests
Helping students study smarter, manage anxiety, and show up confident on test day
Preparing for a test doesn’t have to be overwhelming. With the right strategies, students can reduce stress, improve retention, and approach assessments with confidence. Below are practical, research-backed tips that help with both pre-test preparation and stress management. (Harvard Summer School)
Why Test Stress Happens
When students face a big exam, it’s common to feel nervous or overwhelmed. Stress is a natural response to challenge — but unmanaged stress can impair concentration, memory, and performance. Targeted habits and preparation can turn stress into productive focus rather than panic. (Cornell Health)
Smart Study Habits to Reduce Stress
Good preparation is one of the strongest buffers against test anxiety. Here’s how to study more effectively:
1. Plan Early and Avoid Last-Minute Cramming
Starting your review early spreads the workload and reduces pressure. Research shows that distributing study sessions over time improves memory and confidence more than trying to cram the night before. (Harvard Summer School)
2. Study Before Sleep (But not in bed)
Reviewing material before sleep can help consolidation. Moving information from short-term to long-term memory. Just avoid studying from bed itself, which can make sleep harder. (Hawkes Learning)
3. Read Aloud and Write Out Key Concepts
Reading out loud and writing information by hand activates different parts of the brain, helping retention and easing retrieval under stress. (Hawkes Learning)
4. Tell a Story With What You Learn
Turning facts into narratives or linking concepts with images and examples makes them easier to recall during the test. (Hawkes Learning)
5. Take Practice Tests
Simulating test conditions with practice questions helps you become familiar with format and timing — reducing anxiety and boosting confidence. It also identifies areas where more review is needed. (American Public University)
Lifestyle Habits That Improve Focus and Reduce Anxiety
Healthy habits outside of study sessions can dramatically affect stress levels and test performance.
6. Prioritize Sleep
Aim for 7–9 hours of sleep before big tests. Lack of sleep increases anxiety and impairs memory and decision-making. (VANA)
7. Eat Brain-Friendly Foods
Nutritious meals — especially ones rich in healthy fats like omega-3s — fuel cognitive function and stabilize energy levels. (Hawkes Learning)
8. Stay Hydrated and Limit Caffeine
Hydration affects focus and energy, and too much caffeine can heighten anxiety. Choose water and balanced meals on test days. (Harvard Summer School)
Stress-Management Techniques Before and During Tests
9. Practice Deep Breathing and Relaxation
Simple breathing exercises calm the nervous system, slowing heartbeat and reducing stress-related symptoms. Practices like meditation or guided imagery also build resilience to pressure. (Wikipedia)
10. Use Positive Self-Talk
Replace negative thoughts with encouraging statements (like “I am prepared” or “I’ll do my best”) to lower anxiety and improve focus. (VANA)
11. Arrive Early and Be Organized
Getting to the test location early with materials prepared removes avoidable stress and gives you a calm moment before the exam begins. (Harvard Summer School)
12. Bounce Back from Tough Questions
If you hit a difficult question, skip it and return later — this keeps stress from building and supports better time management. (School Mental Health Ontario)
When Stress Becomes More Than Anxiety
Feeling test nerves is normal, but if stress starts affecting daily life, sleep, or mood persistently, students may benefit from extra support — talking to a counselor, instructor, or mental health professional can help. (Cornell Health)
Final Thoughts
With intentional preparation, good habits, and stress-management strategies, test season becomes less about fear and more about performance. Encourage students to pace their study, prioritize self-care, and approach tests as opportunities to demonstrate what they’ve learned.
