# Exam anxiety tips: what to do before and during the exam

> Exam anxiety tips for students: an NHS breathing exercise, a revision plan that lowers stress, what to do in the exam room and when to see a counsellor.

![Exam anxiety tips: what to do before and during the exam](https://tiswa.app/assets/blog/exam-anxiety/exam-anxiety-cover-en.webp)

If you are looking for exam anxiety tips, you are dealing with one of the most common things university students struggle with: a racing heart, a tense stomach, thoughts like "I am going to forget everything", and sometimes a sleepless night before the exam. A little stress is normal and can even push you to study. When it grows to the point where you cannot focus or sleep, you need practical ways to handle it.

This guide is not a replacement for a professional. It gathers advice published on official pages such as the NHS, plus guidance from university learning centres, and puts it in order: the days before the exam, the night before, inside the exam room, and when to ask for help.

## Signs of exam anxiety

NHS leaflets for students on exam stress list common signs, including:

- Headaches or stomach aches as the exam gets closer.
- Trouble falling asleep or waking up often.
- Feeling irritable with the people around you.
- Trouble concentrating while studying, or feeling that information slips away.
- Avoiding studying altogether, because opening the book raises the stress.

If you notice these signs, treat them as a cue to ease the pressure and rework your plan, not to push yourself harder.

## Days before the exam: a plan that lowers anxiety

A lot of exam anxiety comes from feeling that the material is bigger than the time left. The best fix is a clear plan started early. An NHS leaflet on exam stress recommends your own revision timetable, started well before exams begin, and warns against leaving everything to the last minute.

1. **List everything you need to cover**: Write the chapters and topics for each course. Seeing the real size on paper is often less scary than imagining it.
2. **Spread study across days**: The Cornell Learning Strategies Center explains that studying in spaced sessions leads to better learning and retention than cramming into one. Give each day a set portion.
3. **Test yourself instead of rereading**: Take a blank sheet and write everything you remember about the topic. You will see what you really understand and what needs work, which takes the fear out of the unknown.
4. **Practise with past papers or sample questions**: Getting used to the question style and timing makes exam day feel familiar.
5. **Take real breaks**: NHS advice for students stresses balance: time to study, and time for family, friends and hobbies. Rest is part of the plan, not a break from it.

![5-step flow: List everything you need to cover / Spread study across days / Test yourself instead of rereading / Practise with past papers or sample /](https://tiswa.app/assets/blog/exam-anxiety/exam-anxiety-inline-1-en.webp)


> **Tip**: When the thought "I have not studied anything" hits, open your topic list and tick what you have covered. Written proof of progress beats a passing feeling.

## A breathing exercise from the NHS

The NHS page on breathing exercises for stress describes a simple exercise you can do anywhere, even outside the exam room:

1. **Get comfortable**: Sit or stand in a relaxed position, loosen any tight clothing and keep your feet roughly hip-width apart.
2. **Breathe deeply but comfortably**: Let your breath flow down into your belly only as far as feels comfortable, without forcing it.
3. **Breathe in through your nose**: Breathe in gently and steadily while counting from 1 to 5. You may not reach 5 at first, and that is fine.
4. **Breathe out through your mouth**: Let the breath out gently, counting from 1 to 5 again if that helps.
5. **Keep going for at least 5 minutes**: The page suggests doing it regularly as part of your daily routine to get the most benefit.

## The night before the exam

The last night is not the time to learn new material. Go over your summary, pack your things, then sleep. The NHS sleep page suggests avoiding screens for an hour before bed, and writing down your worries and a to-do list for the next day so they do not circle in your head. If you are still awake after about 20 minutes, get up, do something calm in dim light and go back to bed when you feel sleepy.

For the full routine, read our guides to the [night before an exam](https://tiswa.app/en/blog/night-before-exam/) and [sleep and studying](https://tiswa.app/en/blog/sleep-and-studying/).

## Inside the exam room

- Read the instructions and skim every question first, then start with one you know. An early small win calms you down.
- Split your time by marks and do not get stuck on one question. Mark it and come back.
- If your mind goes blank, pause for a few seconds, breathe slowly, then write any keyword you remember about the question.
- Do not compare your pace with others. A classmate leaving early does not mean they did better.
- Keep water nearby if it is allowed. The Cornell Learning Strategies Center points out that staying hydrated and fed matters, even during exams.

## A prompt for a calmer revision plan

If the problem is not knowing where to start, copy this into any AI assistant:

Prompt: a calm revision plan:

```
I have a [course name] exam in [number] days and I feel anxious because there is a lot to cover.
Topics: [topics].
I can study [number] hours a day.
Make me a realistic revision plan spread across the days, with a short self-test at the end of each day and a final day for light review only.
Do not put more than two new topics on any day, and leave time for breaks.
```

Calmer exams start with organised tools: an iPad, a notes app and the subscriptions that help you study. tiswa has student deals on them. See [study deals](https://tiswa.app/en/deals/study/). [Join free and unlock deals](https://tiswa.app/en/join/)

## When to ask for help

If the anxiety is ongoing and affects your sleep, eating and daily life, not only during exams, do not handle it alone. Most Saudi universities have a student counselling centre or unit that offers confidential sessions; look for it on your university website or ask the Deanship of Student Affairs. The Ministry of Health offers health consultations on 937. The NHS page on generalised anxiety disorder advises seeing a doctor if you think your anxiety is more than ordinary stress.

Asking for help is not weakness. It is as sensible as asking your lecturer about a problem you did not understand. To organise your time before exams, see our [final exams revision guide](https://tiswa.app/en/blog/final-exams-revision/) and more [study guides](https://tiswa.app/en/blog/c/study/).

## Questions

### Is exam anxiety normal?

Yes. A little stress before an exam is common and can push you to study. It becomes a problem when it stops you focusing or sleeping, or lasts a long time.

### How can I calm down before an exam?

Try the breathing exercise the NHS describes: breathe in through your nose counting to 5, out through your mouth counting to 5, for a few minutes.

### What if my mind goes blank in the exam?

Pause and breathe slowly, move to a question you know, then return to the hard one and write any keyword you remember to get your memory going.

### Does staying up late help because I revise more?

Usually the opposite. The Cornell Learning Strategies Center notes that all-nighters do not help in the long run, and enough sleep supports learning and focus.

### Where can I get mental health support at university?

Look for the student counselling centre on your university website or ask the Deanship of Student Affairs. For general health advice in Saudi Arabia, the Ministry of Health line is 937.


## Sources

[^1]: nhs.uk, https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/
[^2]: nhs.uk, https://www.nhs.uk/mental-health/conditions/generalised-anxiety-disorder/overview/
[^3]: nhs.uk, https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/
[^4]: humber.nhs.uk, https://www.humber.nhs.uk/media/qzzbqk1i/top-tips-for-coping-with-exam-stress.pdf
[^5]: moh.gov.sa, https://www.moh.gov.sa/Ministry/MediaCenter/Ads/Documents/937%20BOOKLET-V2.pdf
[^6]: lsc.cornell.edu, https://lsc.cornell.edu/how-to-study/studying-for-and-taking-exams/effective-study-strategies