Gestire l’ansia da esame: consigli ed esercizi per superare lo stress pre-esame

Managing Exam Anxiety: Tips and Exercises to Overcome Pre-Exam Stress

For many students, exams can be a nerve-wracking experience that can cause anxiety and stress. However, if you prepare yourself mentally and physically, it can be easier to manage these feelings and move forward with a clear head. In this article, we will discuss some effective tips and exercises to help you manage your exam anxiety, allowing you to perform at your very best on test day.

1. Understand your anxiety triggers

The first step in managing exam anxiety is to understand your triggers. Common triggers include a fear of failure, performance anxiety, and the pressure to do well. By recognizing these triggers, you can take steps to avoid or manage them. For example, you can practice relaxation techniques like deep breathing or meditation when you’re feeling overwhelmed.

2. Develop a study routine

Establishing a study routine can help you feel more in control of your exam preparation. By creating a schedule and sticking to it, you can reduce last-minute cramming and reduce stress in the weeks leading up to the exam. Additionally, it’s helpful to break your study sessions into manageable chunks and take regular breaks, as this can prevent burnout.

3. Stay organized

One of the biggest sources of exam anxiety is the feeling of being unprepared. To avoid this, keep all your notes and study materials organized and in order. This will make it easier to review your course material and will increase your confidence going into the exam.

4. Get enough sleep

Sleep is crucial for both physical and mental health, and it’s especially important when it comes to managing exam anxiety. Make sure you’re getting enough sleep leading up to the exam, as this can help improve your focus, memory, and overall performance.

5. Exercise regularly

Exercise is a great way to reduce stress and anxiety. Even something as simple as taking a walk around the block can help clear your head and reduce nervousness. Try to integrate some form of physical activity into your daily routine, whether that’s running, yoga, or another type of exercise that you enjoy.

6. Practice relaxation techniques

In addition to exercise, there are many other relaxation techniques you can try to help manage your exam anxiety. Some popular options include deep breathing, meditation, and visualization. You can also try progressive muscle relaxation or guided imagery to help you relax and reduce stress.

7. Seek support

Don’t be afraid to seek support if you’re feeling overwhelmed or anxious. You can talk to a friend, family member, or counselor, or join a student support group. There’s no shame in seeking help, and it can actually be a sign of strength to admit when you need assistance.


Managing exam anxiety is essential for anyone who wants to perform their best on test day. By understanding your anxiety triggers, developing a study routine, staying organized, getting enough sleep, exercising regularly, and practicing relaxation techniques, you can reduce your stress levels and approach the exam with a clear and focused mind. Remember that exam anxiety is common, and it’s okay to seek support when you need it.


1. Can exam anxiety affect my test scores?

Yes, exam anxiety can affect your ability to focus, recall information, and complete tasks on time, potentially reducing your overall test scores.

2. What is the best way to reduce exam anxiety?

The best way to reduce exam anxiety is to develop a study routine, stay organized, get enough sleep, exercise regularly, and practice relaxation techniques.

3. Should I talk to someone about my exam anxiety?

Yes, it’s important to seek support if you’re feeling overwhelmed or anxious. You can talk to a friend, family member, counselor, or join a student support group.

4. How can deep breathing help reduce anxiety?

Deep breathing can help relax your mind and body, slow your heart rate, and improve your focus, making it an effective way to reduce anxiety and stress.

5. What is visualization, and how can it help with exam anxiety?

Visualization involves imagining yourself in a calm and relaxed state, and visualizing yourself successfully completing the exam. This technique can help reduce anxiety and boost your confidence and performance on test day.

Leave a Comment