Picture this: You have been studying for weeks on end. You sit down to take the test, read the first question, and suddenly there is nothing in that head of yours. No matter how much you think, no answer shows up. Fear sets in. Time goes on. You freeze.
This is test anxiety at work, and it impacts millions of secondary school students globally.
Whether it's AP exams, standardized tests, or competitive summer programs' teen interviews, anxiety can ruin your performance. But it doesn't have to. This blog provides down-to-earth, research-backed tips that keep high school students calm, focused, and confident even when pressure is intense and your head begins to spin.
Test anxiety is not simply "being nervous." It is a state of psychological distress, physical tension, and negative thinking that interferes with your memory for and use of learned material.
When high school students are anxious about tests, the body responds by turning on the sympathetic nervous system. Adrenaline kicks in. Your heart beats faster. Your muscles get tense. The brain diverts blood away from the prefrontal cortex, where logic and memory live, to survival-oriented areas such as the amygdala.
The result? You blank out, even if you know the material.
High schoolers may be particularly vulnerable to this due to:
High expectations from parents, teachers, or peers
Fear of academic failure impacting college admissions
Pressure to qualify for elite summer research programs or Ivy League mentorships
Limited experience managing high-stress academic environments
Well don’t worry too much, test anxiety can be overcome, I’m going to help you with that just now.
1. Breathe Like a Navy SEAL: Use Box Breathing
Relax, control your breathing. Your way of breathing affects your brain, so it is must to keep it in control.
Try box breathing:
Inhale for 4 seconds
Hold your breath for 4 seconds
Exhale slowly for 4 seconds
Hold again for 4 seconds
Repeat this for one minute. This way of breathing decreases cortisol levels, slows down the heart rate and tells your brain you aren’t in danger, you are safe. It is useful for high school students to calm their mind before or during challenging exams.
When to do it: Prior to opening the test, in the middle of a test when anxiety is escalating where to buy cheap authentic jordans, or after you’ve blanked out on a question.
2. Use 5-4-3-2-1 Grounding Method
If you are going crazy, not knowing what to do try this method. Here is how it goes:
5 things you can see (e.g., desk, pencil, backpack)
4 things you can touch (e.g., paper, chair, fabric)
3 things you can hear (e.g., ticking clock, birds, silence)
2 things you can smell (e.g., eraser, lunch box)
1 thing you can taste (e.g., mint, gum, or imagined taste)
This method helps you to forget about the panic and to focus on the present. High school kids, as they say, (yes, yes, very gifted ones) sit for STEM assessments, language exams and timed essays using this technique to remain mentally centered.
3. Say a Reset Word to Disrupt Panic
Sometimes, a single mental cue can break the anxiety cycle.
Pick a simple reset word or phrase like:
“Breathe”
“Reset”
“It’s okay”
“I’ve got this”
Mouth the words while connecting them to a small, physical anchor, like using your hand to press your middle finger down. This is interrupting the vicious cycle of “I can’t remember → I’m going to fail → I’ll never recover.”
This mental reset can even aid you in stressful situations such as interviews for psychology mentorships and STEM research programs.
4. Reframe Negative Self-Talk
High schoolers often experience self-sabotaging thoughts during exams:
“I always mess up under pressure.”
“I’m not smart enough.”
“Everyone else is finishing faster.”
Instead of suppressing those thoughts, acknowledge and reframe them. Try:
“It’s normal to feel anxious. I’ve prepared for this.”
“I’ve succeeded before; I can succeed again.”
“It’s okay if I’m slower. I’ll do my best.”
Reframing builds cognitive resilience, which improves performance, not just in exams, but in future academic interviews or summer program applications.
5. Use the Move-and-Return Strategy
One of the worst things to do when your mind blanks is to stay stuck on the same question, hoping the answer will magically return.
Instead, use the move-and-return strategy:
Mark the question
Move forward confidently
Return to it later when your brain has reset
This can help you to keep your momentum, to prevent a spike in anxiety, and to have a better chance of getting the answer correct. Other students feel that answers “come back” after they concentrate on other questions.
This is particularly useful for timed tests such as SAT, ACT, or admissions exams to competitive summer programs for high school students.
6. Visualize Success Beforehand
Visualization isn't just for athletes, it’s powerful for students too. In the days before your test:
Imagine yourself walking into the exam room confidently
Picture opening the test and recognizing the questions
Visualize breathing deeply and recalling answers
See yourself completing the test and feeling satisfied
Studies show that visualization activates similar brain regions as real experience, boosting confidence and mental readiness. For high schoolers preparing for selective programs, this is a must-have mental tool.
7. Simulate the Real Testing Environment
Test anxiety often spikes when you're in unfamiliar conditions. One way to reduce it is to practice under test-like scenarios:
Mimic real time limits
Work at a clean desk, distraction-free
Use printed practice questions
Try “no pause” sessions to build endurance
Over time, this builds test-taking fluency. When the real test comes, it feels like just another practice run.
For high school students aiming for summer research programs, Ivy League mentorship interviews, or academic competitions, this simulation training can make the difference between panic and poise.
Long-Term Habits to Prevent Test Anxiety
While the above hacks work in the moment, your daily habits shape how vulnerable you are to anxiety in the first place. Build these into your lifestyle:
1. Sleep Regularly
Try to get 8 to 9 hours of sleep, especially the night before exams. Cortisol rises with lack of sleep and memory recall is diminished.
2. Exercise for Mental Health
Even 20 minutes of brisk walking, stretching or dancing can lower stress hormones and raise focus.
3. Eat Brain-Boosting Foods
Choose complex carbohydrates (oats, fruits), protein heavy snacks (nuts, eggs), and hydrate good. Abstain from high-sugar concentrates and energy beverages before tests.
4. Organize a Study Routine
Spaced-out revision, active recall and having achievable goals alleviate panic and increase confidence.
5. Talk About It
If you're overwhelmed with anxiety consistently, talk to a teacher or counselor or mentor. Perhaps they can offer you help, a place to stay, or resources.
When to Seek Professional Help
Sometimes, test anxiety becomes chronic. It may manifest as:
Racing heart, dizziness, or nausea during exams
Full mental blackouts
Crying or shutting down
Physical illness before tests
Persistent negative thoughts
Seeking help is to not be a blotch on you, it is the mark of being able to hesitate and be accountable, something that is increasingly required for higher education year level school children.
Final Thoughts
You should not let test anxiety ruin your performance. You can always build habits, the blog has provided you with a lot of methods to help you. You really can learn your skill of how to manage anxiety starting as an incoming high school student, even if you’re also preparing for finals, college applications and a summer program.
If you are a high school student pushing yourself to stand out in college applications, RISE Research offers a unique opportunity to work one-on-one with mentors from top universities around the world.
Through personalized guidance and independent research projects that can lead to prestigious publications, RISE Research helps you build a standout academic profile and develop skills that set you apart. With flexible program dates and global accessibility, ambitious students can apply year-round. To learn more about eligibility, costs, and how to get started, visit RISE Research’s official website and take your college preparation to the next level!
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