Have a big standardised test on the horizon—the kind you’ve had circled on your calendar for weeks, maybe even months? Yet, here you are, scrolling through your phone, reorganising your bookshelf, or watching just one more episode before you start studying.
Procrastination before a big test is very common. But what’s worrying is that procrastination often leads to anxiety.
Research backs this up. One study published in ScienceDirect found that higher levels of academic procrastination are associated with higher levels of test anxiety. This means, when you put off your academic work, you are likely to experience more anxiety around tests.
Delaying tasks may bring comfort at first, but that relief turns into regret and stress as deadlines near. You can break the cycle, however. A few smart strategies can help you calm your nerves and focus without the guilt trip. Dive in to learn them!
Why Does Test Anxiety Happen?
Test anxiety is more than just nervousness. It is a mix of thoughts and physical reactions. It is the body’s natural alarm system, which is designed to warn of danger. However, sometimes it gets activated by things that are not a threat, like an exam.
A person’s mindset about their own worth is a big driver of test anxiety. When grades become an estimate of personal value, every test feels like a judgment.
A failing grade can make a person feel like they are not smart enough. This thinking can lower self-esteem and cause more anxiety. The problem is not the test itself, though. It is the belief that the outcome of the test defines a person.
Another psychological cause is external pressure. People often worry about disappointing people they care about. They may believe that they will lose a person’s affection if they do not do well. This perceived pressure can become a heavy burden. The fear of not living up to those expectations makes tests even more anxiety-inducing.
How to Reduce Anxiety Before Standardised Tests: 4 Study Tips for Students
The key to beating test anxiety is to take control of the behaviours that perpetuate it. Here are a few study tips to help you build a healthier, more productive approach to test preparation.
1. Chunk, Don’t Cram
Your brain has a limited capacity for new information at any given time. When you try to learn too much at once, you can overload your brain.
Cramming stores information in short-term or working memory. This type of memory is not designed for long-term recall. On average, most people can only juggle about 5 to 9 things in their working memory at once. That is what Miller’s Law states.
If you try cramming the entire syllabus or a huge chunk of it overnight, you’ll likely forget most of what you studied by the next morning.
Chunking is a better approach. It involves breaking down large amounts of information into small, manageable parts. The brain can handle these smaller parts more easily. This allows you to move the information from working memory into long-term memory.
Instead of studying an entire chapter, you could focus on just one section. This makes the first step much easier to take. This technique reduces stress by making a big task feel much smaller. It also helps you fight procrastination.
2. Simulate the Real Test
Practising for the test can help you feel less anxious. It helps you get used to the test’s format. You also get used to the time constraints. This makes the real test feel more familiar. It helps to reduce the fear of the unknown.
When you practice, you train your brain to perform under pressure. This can help you stay calm and focused. Simulating the test environment builds your confidence. It shows you that you can handle the real thing.
To get the most out of your practice, take a full practice test. Time yourself exactly as the real test does, including breaks. Sit at a desk, use a quiet space, and stick to the official materials allowed. Don’t forget to turn off your phone; this helps minimise distraction.
When you finish, don’t just glance at your score. Review your mistakes and figure out why they happened.
If you notice the same errors popping up again and again, it might be time to get expert help.
Experienced tutors at Prep7Edu can help you tackle those weak spots. They don’t just hand you answers, but analyse your patterns, pinpoint your weak spots, and give you personalised strategies. Under their guidance, practice tests can turn into powerful learning tools instead of stressful rehearsals.
3. Limit Doom-Scrolling
Consuming a never-ending stream of distressing news and negative social media content can have a serious negative impact on your mental health.
A research paper published in the Asian Journal of Healthy and Science confirms this. It states that doomscrolling often leaves you feeling more anxious and stressed out, which can make it much harder to focus, study, and retain information effectively.
On a biological level, doom-scrolling feeds the brain a steady stream of cortisol, the stress hormone, which can exhaust the brain and body over time. On top of that, this habit shortens your attention span, making it harder to concentrate and focus when you do try to study.
To put it in another way, when you’re doom-scrolling you don’t just waste time, but actively damage the very mental faculties you need to succeed.
Changing this habit is less about raw willpower and more about making changes to your environment.
A simple notification from an app can trigger a dopamine release in the brain. This reward makes the habit hard to break. Put your phone in another room or a drawer, so you are not tempted to reach for it while studying. Turning off notifications can remove the temptation of constant alerts.
You can also set time limits on distracting apps. Another thing you can do is curate social media feeds by unfollowing accounts that cause anxiety.
4. Train Your Brain to Relax
When anxiety strikes, the body usually reacts with a racing heart, shallow breath, and tense muscles. These physical reactions can cause you to go blank during a test.
Learning to calm your nervous system is important; only then will you be able to perform your best on the test.
Breathing exercises, like the ‘4-7-8’ technique, force the brain to focus on the counting of breaths. This simple redirection of focus can break the cycle of negative thinking.
Another technique is progressive muscle relaxation. This involves tensing a muscle group, holding it for a few seconds, and then releasing it. This practice helps you pay attention to your physical sensations and release tension.
Don’t wait until test day to try these techniques. Practice them during your study sessions when you feel stress building up. The more familiar these relaxation methods become, the more effective they will be when you really need them.
Study Smarter and Beat Anxiety from the Get-Go!
Test anxiety doesn’t have to derail your performance, even if you’ve procrastinated until the last minute. The key is working with your brain instead of against it. Follow these tips, and you can lower your stress and boost your confidence.
Keep in mind, though, progress matters more than perfection. Every small step you take is moving you in the right direction.
Can’t do it all alone? You don’t have to. At Prep7Edu, our expert educators can help you master tricky concepts, clear doubts, and develop a personalised study plan that works for you.
More importantly, they will equip you with proven strategies to tackle every section with confidence, manage your time effectively, and keep anxiety in check. When you know exactly what to expect and have a strong game plan, that fear of the unknown disappears.
So, don’t wait anymore. Reach out to us today, so we can get you ready to face the exam with confidence!
