Panicked to Prepared: How Mindfulness Can Reduce Test Anxiety

Like many people, you might experience a variety of thoughts, emotions, and physical sensations before a test. This could range from mild unease (rapid heartbeat, sweaty palms) to nausea and thought spirals.

These are signs of test anxiety. And it’s common in today’s performance-oriented world.

Studies show that 15% to 22% of students show high levels of it. In addition to causing mental and physical distress, test anxiety is also tied to lower test performance.

But what would it be like to have more emotional stability? What if you could do something that made you feel strong, resilient, and at ease?

Meet mindfulness.

What is mindfulness? And how does it help?

Mindfulness is the act of paying attention on purpose. It’s being fully aware of your thoughts, emotions, and experiences. But doing so in a curious, accepting, and non-judgmental way.

And it can be the study aid you never knew you needed.

Research links increased mindfulness with decreased test anxiety among undergrads. A review of studies also found that it can boost the general well-being of college students, helping to improve stress, anxiety, depression, and attention.

Researchers believe mindfulness works by helping to shift how students cope with challenges. They learn how to better control their attention and emotions. This, in turn, reduces rumination and distracting thoughts.

And the effects can persist. One study found that graduate students trained in mindfulness were still using healthier coping skills 6 years later. And that was true even for those who had abandoned a formal practice.

Sounds pretty great, right? So, how do you get started? I’m glad you asked!

How to start a mindfulness practice

Starting to train for a marathon the night before the race wouldn’t give you enough time to reap the benefits. The same goes for mindfulness and tests. So put these tips into place long before you need them.

1. Pair mindfulness with an existing habit

Connect mindfulness to a daily activity that’s already ingrained. For instance, eating breakfast or walking your dog. This way, it becomes part of your routine. (Note: “Routine” here means “regular,” not “mindless.”)

2. Pick a calming place

Noises, people, even your phone, can distract you. That’s normal. Expected, even. Conditions don’t have to be perfect. But do your best to find a spot that limits interruptions.

Somewhere similar to where you’ll be tested would be ideal. For instance, at a desk with some light background noise. This can increase your ability to be mindful during the exam.

3. Practice, practice, practice

Take 5 minutes to listen to the sounds around you. Follow the sensations of your breath wherever you feel them most in your body. When your attention wanders, just notice that it’s moved. Then, gently bring it back. Don’t give yourself a hard time if it happens.

As you become more comfortable, expand the duration of your practice.Want more tips? Dive into our Collection: Becoming Mindful 101.

You can do it

While stress may come up during test time, the capacity to meet it mindfully is already something you can do. It’s part of being human. With practice, mindfulness meditation can reduce stress, improve your test scores, and positively influence how you meet each moment in life.