How to calm down before an exam

Some nervousness before an exam is normal, and a little of it can even sharpen you. The goal isn't to feel nothing; it's to bring the nerves down enough to think clearly. Here's what helps.

The night before

• Stop revising at a set time. Last-minute cramming late at night usually costs more in sleep than it gains in knowledge.
• Pack everything you need tonight, so the morning has fewer decisions.
• Wind down with calm sound instead of your phone. Try Calm soundscapes, then something from Sleep with the sleep timer.

The morning of the exam

• Eat something you know agrees with you.
• Do a light review of key points rather than learning anything new.
• Move a little: a short walk can take the edge off nervous energy.

In the last 15 minutes

1. Slow your breathing. Breathe in for four counts and out for six. Longer out-breaths are a common relaxation technique.
2. Listen to something steady. Equanimity and Reverie (above) are calm without being sleepy.
3. Stop checking notes. It rarely helps and often makes nerves worse.
4. Remind yourself of the plan: read every question, start with what you know, and come back to the hard ones.

During revision

Calmer study sessions make for calmer exams. Work in short, defined blocks with breaks; see how long should a focus session be? Steady focus sound like The Cocoon (above) can help in noisy libraries.

When it's more than nerves

If exam anxiety is overwhelming, stops you sleeping for days, or leads to panic attacks, talk to someone: a teacher, your school's student support service or a doctor. Help is available, and you don't have to manage it alone.

Frequently asked questions

Should I listen to music right before an exam?

If it calms you, yes. Choose something steady and lyric-free, so you don't walk in with a song stuck in your head.

What should I listen to while studying for exams?

Instrumental focus sound. See focus music without lyrics and the Studying session.

Does deep breathing really help?

Many people find slow breathing helps them feel calmer within a few minutes. It's simple, free and you can do it in the exam room.