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Feeling nervous before an exam is normal. But when worry starts affecting your sleep, concentration or confidence, it can be harder to focus on what you actually need to do. It’s important to learn how to manage the exam anxiety so you can keep moving forward.
Here are a few things you can try:
1. Notice the anxious thoughts
Exam anxiety can make you jump straight to the worst-case scenario:
“What if I forget everything?”
“What if I fail?”
“Everyone else is more prepared than me.”
When you notice these thoughts, pause and ask yourself:
- Is this a fact or a fear?
- What can I actually control right now?
- What would I say to a friend who was feeling this way?
Don’t aim for perfection for every answer. Try something more realistic: “I’m feeling nervous, but I can focus on the question in front of me.”
🎥 Want to learn more? Watch this Curtin video on managing exam anxiety.
2. Have a plan but keep it realistic
When you feel anxious, it can be tempting to study all the topics, all at once. Instead, break your revision into smaller, achievable goals. Choose two to three things that you need to focus on each day and give yourself regular breaks.
Getting those done is more useful than spending hours worrying about everything you haven’t done yet.
3. Know what to do when anxiety kicks in
Sometimes anxiety shows up even when you’ve prepared. If you feel overwhelmed while studying or sitting in your exam, try the STOP technique:
S – Stop
Pause for a moment.
T – Take a breath
Take a few slow breaths and give yourself some space.
O – Observe
Notice what you’re thinking and feeling without judging yourself.
P – Proceed
Choose one small thing you can do next.
This can give you enough space to respond rather than react.
🎥 Try it for yourself: Watch Curtin’s video on managing stress and anxiety.
4. Don’t forget the basics
When exams take over your schedule, sleep, meals, movement and breaks can be the first things to go. But looking after yourself can actually help you maintain your energy and concentration when you need them most.
Try to:
- Get enough sleep rather than relying on last-minute all-nighters.
- Take regular breaks from your study space.
- Eat regular meals and stay hydrated.
- Move your body, even if it’s just a short walk.
- Keep some time for things you enjoy.
Try not to let exam preparation take over every part of your day.
5. On exam day, focus on what’s in front of you
If you feel your anxiety rising once the exam starts, take a moment to breathe and bring your attention back to the present.
Read the question carefully. Start with what you know. If you get stuck, move on and come back to it later if you can. One difficult question doesn’t mean you’ve forgotten everything you studied.
🎥 Preparing for exam day? Watch Curtin’s video for more tips on managing exam anxiety.
Need a little extra support?
If exam stress is starting to feel overwhelming, check in with yourself using the Wellbeing tool in OASIS. You can find personalised resources based on how you’re feeling and what you need.
If anxiety is significantly affecting your everyday life or making it difficult to study, sleep or function, consider reaching out for additional support through Curtin’s wellbeing services.
