Anxiety is NOT the enemy. Moderate levels of anxiety can enhance our performance. However, too much anxiety can interfere with our ability to prepare and perform well.
Preparation is key
- Avoid cramming. If you can’t cover everything, choose important sections you can cover well.
- When studying, quiz yourself on what questions you think will be asked, so it feels like you’ve been tested already.
- Organize your materials and meet with the professor or TA.
- Familiarize yourself with the test setting, and study or take a practice exam there if possible.
Prepare. Pace Yourself. Practice. You’re more than a grade.
The day of the event
- Minimize stress-talking with others and avoid negative self-talk.
- Remind yourself of all the ways you’ve prepared.
- Limit caffeine and sugar intake.
- Eat a healthy meal beforehand so you’re energized and not hungry.
- Relax and move your body in the hour before the event to ease anxiety.
During the event
- Expect and accept that you’ll feel some anxiety.
- Be comfortable, arrive early and sit away from distractions.
- First review the entire test and read the directions. Organize your time efficiently.
- Focus on what you know and answering the questions—not on your grades or others’ performance.
After the event
- Stop for a moment to savor what went well.
- Acknowledge that you may feel anxiety while awaiting results.
- Remember that exams test what you know—not who you are.
- Remind yourself you have options to deal with any outcome.
- Reward yourself and allow time to relax.
Relaxation training
Practicing anxiety‑reducing exercises, like deep breathing or progressive muscle relaxation, while preparing can make these exercises more effective when you need them.
If you notice a spike in anxiety, try deep breathing:
- Inhale for 6–8 counts
- Hold for 4 counts
- Exhale for 6–8 counts
- Hold for 4 counts
Allow the belly to rise and fall, keeping the chest still. Repeat until relaxed.
Division of Student Affairs Resources
Student Health Center – Danforth Campus
- Medical services: 314‑935‑6666
- The Center for Counseling and Psychological Services (CCPS): 314‑935‑6695
- Health Promotion services: wellness@wustl.edu
Visiting Us
- The SHC is located on the lower level of Dardick House on the South 40 on Shepley Drive.
- The Zenker Wellness Suite is in the Sumers Recreation Center (Room 303).
