Focus and test anxiety: what helps
Test anxiety combines worry, physical tension, and focus challenges.
This guide offers practical steps for before, during, and after tests.
If you want to act immediately, use the tool first. Then return here to build a routine.
Start Focus TrainingPractical steps
What test anxiety feels like
Worry about performance, fear of failure, or going blank.
Physical symptoms: racing heart, sweating, nausea, or muscle tension.
Difficulty concentrating, reading questions, or recalling information.
Before the test
Use short study sprints (15-20 mins) with breaks to avoid burnout.
Practice breathing exercises daily to build a calm routine.
Sleep well the night before and eat a steady meal.
Prepare materials in advance to reduce morning stress.
During the test
Start with slow breathing: breathe out for 6 counts, repeat 3 times.
Read instructions carefully and mark questions you know first.
If panic rises, pause, breathe, and return when steadier.
Use grounding: press feet to floor, notice your surroundings.
After the test
Acknowledge the effort, regardless of outcome.
Use a short reset routine: breathe, move, and drink water.
Avoid dwelling on mistakes; focus on recovery and next steps.
When to seek help
If test anxiety is severe or avoiding exams entirely.
Contact your school, college, or GP for assessment and support options.
Reasonable adjustments (extra time, breaks) may be available.
Sources
NHS: Exam stress guidance (www.nhs.uk)
YoungMinds: Exam stress support (www.youngminds.org.uk)
Next steps
Suggested next stepsFocus & ADHD Support
Return to the pillar hub and choose the next guide.
ADHD focus basics
A simple overview of what helps focus when attention is scattered.
Focus sprints that feel doable
Short focus blocks with recovery breaks.
Distraction reset plan
A quick routine to reset after a focus slip.
Quick FAQs
Is test anxiety normal?
Yes, many people experience it. Support can help.
Can breathing help during a test?
Yes, slow breathing can reduce physical arousal and improve focus.
Should I ask for accommodations?
Yes, if anxiety significantly affects performance.
Educational information only. If you are worried about your health or safety, seek professional advice.
Educational information only. If you are in immediate danger or feel unable to keep yourself safe, call 999. For urgent medical advice in the UK, contact NHS 111.