Is it possible to overcome test anxiety?

How to Overcome Test Anxiety

So what exactly can you do to prevent or minimize test anxiety? Here are some strategies to help cope:⁷

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  Avoid the perfectionist trap. Don't expect to be perfect. We all make mistakes and that's okay. Knowing you've done your best and worked hard is really all that matters, not perfection.
  
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  Banish the negative thoughts. If you start to have anxious or defeated thoughts, such as "I'm not good enough," "I didn't study hard enough," or "I can't do this," push those thoughts away and replace them with positive thoughts. "I can do this," "I know the material," and "I studied hard," can go far in helping to manage your stress level when taking a test.
  
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  Get enough sleep. A good night's sleep will help your concentration and memory.⁸
  
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  Make sure you're prepared. That means studying for the test early until you feel comfortable with the material. Don't wait until the night before. If you aren't sure how to study, ask your teacher or parent for help. Being prepared will boost your confidence, which will lessen your test anxiety.⁹
  
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  Take deep breaths. If you start to feel anxious while you're taking your test, deep breathing may be useful for reducing anxiety. Breathe deeply in through your nose and out through your mouth. Work through each question or problem one at a time, taking a deep breath in between each one as needed. Making sure you are giving your lungs plenty of oxygen can help your focus and sense of calm.
  

Therapy and Medications Can Also Help

If you need extra support, make an appointment with your school counselor or primary care physician.
Depending on the severity of your symptoms, your physician may also recommend cognitive-behavioral therapy (CBT), anti-anxiety medications, or a combination of both. CBT focuses on helping people change both the behaviors and underlying thoughts that contribute to unwanted behaviors or feelings.
Test anxiety can be unpleasant and stressful, but it is also treatable. If you believe that test anxiety is interfering with your ability to perform well, try utilizing some self-help strategies designed to help you manage and lower your anxiety levels.