Picture Aisha at a JAMB CBT centre in Kano. She has studied for months. But as she sits down and the timer appears on the screen, her heart starts racing, her hands go cold and the first question looks like a foreign language. Everything she revised seems to disappear. Ten minutes pass before she calms down enough to think. If this sounds familiar, you may be dealing with exam anxiety. It is very common, and the good news is that there are proven, simple techniques to calm it, before and during your JAMB, WAEC, NECO, ICAN or any other exam.
Exam anxiety (also called test anxiety) is intense worry and physical stress before or during an exam that makes it hard to think clearly and show what you know. It can cause a racing heart, sweating, a blank mind and negative thoughts. Good preparation, simple breathing, writing down your worries and seeing nerves as energy can all reduce it.
Key takeaways
- Some nerves are normal and can even help you focus. Exam anxiety is when worry gets in the way.
- Research shows that writing about your worries before an exam can improve performance.
- Seeing your racing heart as “energy” rather than “danger” can help you perform better.
- If anxiety affects your daily life, sleep or health, speak to a professional.
What exam anxiety is and why it happens
When you feel under threat, your body releases stress hormones to prepare you to fight or run. That’s useful when facing danger, but not when facing Use of English questions. Your heart beats faster, your breathing gets shallow and your brain focuses on the “threat” instead of the task.
Common signs include:
| Body | Mind | Behaviour |
|---|---|---|
| Racing heart, sweating, shaking | Blank mind, trouble concentrating | Avoiding study or revision |
| Stomach ache, nausea, headache | Negative thoughts: “I will fail” | Rushing or freezing in the exam |
| Poor sleep before exams | Comparing yourself with others | Last-minute cramming |
In Nigeria, the pressure can feel even bigger: one exam may decide admission, a scholarship or a career, and family expectations can be heavy.
Preparation habits that reduce anxiety
The best cure for exam anxiety starts weeks before the exam. Confidence comes from preparation.
- Practise retrieval, not just re-reading. Test yourself with past questions and flashcards. A major 2013 review of study techniques by John Dunlosky and colleagues found that practice testing and spreading study over time were among the most effective methods.
- Spread your study out. Short, regular sessions beat all-night cramming.
- Practise under exam conditions. Time yourself on past papers. For JAMB, practise on a computer to get used to CBT.
- Protect your sleep. A tired brain remembers less and worries more. Read our guide on how much sleep you need.
- Stop procrastinating early. Anxiety often makes people avoid studying, which then makes anxiety worse. See our guide on how to stop procrastinating.
Techniques for exam day
1. Write down your worries
In a well-known 2011 study published in Science, psychologists Gerardo Ramirez and Sian Beilock found that students who spent about 10 minutes writing about their worries just before an important exam performed better, especially those who were usually anxious. Writing seems to “empty” worries from your mind, freeing up brainpower for the test. Try it the night before or the morning of your exam.
2. Reframe your nerves as energy
A 2010 study by Jeremy Jamieson and colleagues found that students who were told that feeling stressed can actually improve performance did better on a maths test. Next time your heart races, tell yourself: “My body is getting ready to perform.”
3. Breathe slowly
Try box breathing: breathe in for 4 counts, hold for 4, breathe out for 4, hold for 4. Repeat four times. It calms your body and gives your mind a moment to reset.
4. Start with an easy question
Skim the paper, answer one question you know well and build momentum. Then return to harder ones.
5. Manage your time calmly
Check the clock at set points, such as every 15 minutes, instead of constantly.
Handling CBT-centre stress
- Visit or research your centre before the day so you know the route and how long it takes to get there.
- Leave early. Traffic, rain or transport delays can raise stress before you even start.
- Bring what’s required, and nothing that’s banned. Check the official JAMB or exam body instructions.
- If there’s a technical problem, stay calm and inform the officials immediately.
- Eat something light and drink water beforehand.
Supporting a stressed child or sibling
- Encourage effort, not just results: “I’m proud of how hard you’re working.”
- Avoid comparisons with cousins or neighbours’ children.
- Help create a quiet study space and protect their sleep.
- Listen without judging when they share worries.
- Remind them that one exam does not define their whole future.
When to seek help
Please speak to a doctor, school counsellor or licensed mental health professional if exam anxiety:
- Causes panic attacks, constant worry or trouble sleeping for weeks.
- Makes you avoid school, work or studying completely.
- Comes with feelings of hopelessness or low mood.
If you or someone you know has thoughts of self-harm, call 112 or go to the nearest hospital emergency department immediately. You can also call the free She Writes Woman mental health helpline on 0800 800 2000.
Try this this week
Do one timed past paper under exam conditions. Before you start, spend 10 minutes writing down every worry you have about the exam. Notice how you feel afterwards, and use the same routine before your real exam.
Frequently asked questions
How do I stop my mind going blank in exams?
Prepare with practice tests so answers are easier to recall, then use calming techniques on the day. Take slow breaths, start with a question you know well and remind yourself that nerves are energy. Writing down your worries before the exam can also free up mental space.
Is exam anxiety normal?
Yes. Many students and professionals feel nervous before exams, and some nerves can even help you focus. It becomes a problem when anxiety is so strong that it stops you studying, sleeping or showing what you know. If that happens often, speak to a counsellor or health professional.
How can parents help with exam stress?
Praise effort rather than just results, avoid comparisons, protect sleep and create a calm study space. Listen without judging when your child shares worries, and remind them that one exam doesn’t define their future. If anxiety is severe or lasting, seek help from a school counsellor or health professional.
Final thoughts
Exam anxiety is common, but it doesn’t have to control your results. Prepare with smart study habits, protect your sleep, write down your worries and treat your nerves as fuel. You have done the work. Now give your brain the calm it needs to show it. E go better.
Sleep matters for exams, so read our sleep guide next, and join the Mindset.ng newsletter for more practical guides.
Related reading
Sources
- Ramirez, G., & Beilock, S. L. (2011). Writing about testing worries boosts exam performance in the classroom. Science, 331(6014), 211–213.
- Jamieson, J. P., Mendes, W. B., Blackstock, E., & Schmader, T. (2010). Turning the knots in your stomach into bows: Reappraising arousal improves performance on the GRE. Journal of Experimental Social Psychology, 46(1), 208–212.
- Dunlosky, J., Rawson, K. A., Marsh, E. J., Nathan, M. J., & Willingham, D. T. (2013). Improving students’ learning with effective learning techniques. Psychological Science in the Public Interest, 14(1), 4–58.
Written and fact-checked by the Mindset.ng Editorial Team in line with our Editorial Policy. This article is for general information only and is not a substitute for professional medical advice, diagnosis or treatment. Read our Disclaimer. Last updated: 25 September 2026.
