How I Overcame Test Anxiety and Actionable Strategies High School Students Can Use to Ace Standardized Exams, by Dr. Shaan Patel. Photograph of students taking exams by Yustinus Tjiuwanda — Photograph by Yustinus Tjiuwanda

An expert weighs in on key strategies to help students prepare for — and excel at — important standardized exams such as the SAT and ACT

Estimated reading time: 5 minutes

My Own Battle with Test Anxiety

My journey from an average SAT scorer to achieving a perfect score and eventually founding Prep Expert has been both challenging and enlightening. Along this path, one of the most significant hurdles I faced was test anxiety — a common issue that many students encounter. Overcoming this barrier not only transformed my approach to standardized exams but also reshaped my perspective on learning and success.

Like many students, I experienced intense pressure when it came to standardized testing. The fear of underperforming or not meeting my own expectations led to a cycle of stress and anxiety, which, ironically, hindered my ability to perform well. Recognizing this pattern was the first step toward overcoming it.

Acknowledging that test anxiety was more than just nerves — it was a significant obstacle to my success — was crucial. I realized that to change my scores, I first needed to change my approach to testing, which included managing my anxiety.

I learned that conquering test anxiety required a comprehensive strategy, focusing not only on studying the material but also on enhancing my overall wellbeing and test-taking skills.

Actionable Strategies for High School Students

Foster Efficient Study Habits

Efficient study habits form the foundation of test preparation. I discovered the power of targeted practice and the importance of understanding the exam format. Utilizing official practice questions produced by the test creator and avoiding generic strategies not tailored to the test were game-changers. These practices ensure that your study sessions are both effective and reflective of the actual exam conditions.

Transform Your Approach to Learning

Beyond studying smarter, transforming your approach to learning involves embracing mistakes as learning opportunities. Keeping an “insight notebook” to jot down errors and revisiting them will help you solidify your understanding and adjust your strategies accordingly.

Enhance Your Physical and Brain Health

The connection between physical health and cognitive performance cannot be overstated. Regular exercise and a healthy diet play a crucial role in managing stress and improving brain function. During your test preparation, incorporate daily physical activity to reduce anxiety and enhance focus.

Manage Technological Distractions

In today’s digital age, smartphones and social media can significantly distract from study time. Learn to turn off technology while studying so you can concentrate fully on the task at hand, reducing stress and improving your study efficiency.

Build Self-Motivation

Self-motivation is perhaps the most crucial element in overcoming test anxiety. For me, focusing on my “why” — the reasons behind my goal of acing the SAT (or any standardized test) — provided the drive and resilience needed to push through challenging moments. Setting specific, actionable goals and visualizing success can similarly help you to stay motivated and overcome anxiety.

Practice Mindfulness and Relaxation Techniques

Incorporating mindfulness and relaxation techniques, such as deep breathing exercises, meditation, and yoga, helped me manage anxiety symptoms before and during the exam. These practices can center your mind, reduce stress levels, and improve concentration, allowing you to approach the test with a calm and focused demeanor.

Simulate Test Conditions

Regularly practicing under simulated test conditions — timed sessions, using official test materials, and mimicking the exam environment — can also significantly reduce test-day anxiety. Familiarity breeds confidence, and by making the practice conditions as close to the actual test as possible, you will desensitize yourself to the pressures of exam day.

Embrace a Growth Mindset

Lastly, adopting a growth mindset — the belief that abilities and intelligence can be developed through dedication and hard work — empowered me to view each practice session and every mock exam as an opportunity to grow and improve. This mindset shift can be pivotal in overcoming your test anxiety and achieving your goals.

Learn from a Tutor

Learning from a tutor who has scored high themselves and who has taught other students to score well can make a dramatic difference. You can shortcut the path to success by learning strategies from someone who has done it themself. While it is possible to self-study through books, many students learn best in group classes or through 1-on-1 tutoring. Tutors teach you strategies for success not only for the content of standardized tests, but also for reducing your test anxiety. This is what my company, Prep Expert, specializes in: providing the most effective test preparation courses with the best guarantees and instructors.

Conclusion

Overcoming test anxiety and excelling in standardized exams is a multifaceted process that involves more than just mastering the test content. It requires a holistic approach that includes developing efficient study habits, managing stress and health, minimizing distractions, and fostering a positive and motivated mindset. By implementing these strategies, you can transform your approach to testing and learning, ultimately achieving success beyond your SAT scores. I encourage all students facing similar challenges to embrace these strategies, persevere, and unlock their full potential on standardized exams and beyond.