Take Back Control During the Exam
I know the weight on your shoulders feels very heavy. But that exam paper does not define who you are.
Shaky hands, a racing heart, or the feeling that your mind has suddenly gone blank during an exam are experiences many students may face. What matters most in that moment is being able to calm the body and mind again without falling into panic.
What should you do when anxiety rises during an exam?
First, notice what is happening
If your hands are shaking or your breathing has become faster, this is a natural response of the body to stress. Instead of becoming afraid and thinking, “What is happening to me?”, being able to say, “My anxiety is rising right now” is the first step toward regaining control.
Slow down your breathing
When anxiety increases, breathing may become shallow. Slowly breathing in through the nose, pausing for a few seconds, and then exhaling for a longer period can help the body calm down.
Bring your attention back to one question
When the mind shifts to thoughts like “What if I can’t do it?”, anxiety may increase even more. Instead of thinking about the entire exam at once, focusing only on the single question in front of you helps rebuild the feeling of control.
Say a calm sentence to yourself
A short and realistic sentence such as “I am struggling right now, but I can take back control” can help slow down the speed of panic thoughts.
Remember: Anxiety during an exam does not mean you are inadequate. It is only a temporary response of your body to stress.
For students who experience exam anxiety, one of the most important skills is not trying to eliminate anxiety completely, but learning how to manage it when it rises. Small breathing exercises, redirecting attention, and calm inner self-talk can be supportive in this process.
You are so much more than this. When you feel overwhelmed, pause, breathe, and take control back into your hands.