To overcome exam anxiety, the most reliable approach combines three building blocks. These are preparation in small steps, relaxation techniques that you practise before the exam, and support once the fear starts to shape your everyday life. A blackout during an exam can usually be resolved: put the pen down, breathe out slowly a few times, and carry on with a task you can handle confidently. Exam stress is common and says nothing about your ability.
Key Takeaways
- Exam anxiety shows up in the body, in your thoughts and in your behaviour, for example through procrastination or avoidance.
- A study plan scheduled backwards from the exam date takes pressure off the final days.
- Abdominal breathing and progressive muscle relaxation work best when you practise them before the exam.
- If the fear lasts for weeks or stops you from taking exams, the psychological counselling service at your university or a GP practice is the next step.
What Does Exam Anxiety Look Like?
A bit of tension before an exam is normal and can even keep you alert. You speak of exam anxiety when the tension is so strong that you cannot recall what you know, or when the thought of the exam blocks you for weeks beforehand.
| Level | Typical signs |
|---|---|
| Body | Racing heart, sweating, trembling, lump in the throat, stomach ache, headache |
| Thoughts | Going round in circles, “I will never manage this”, poor concentration, blackout |
| Behaviour | Procrastinating, avoiding study, cancelling exams, withdrawing |
Triggers include high expectations of yourself, pressure from family or friends, bad experiences with earlier exams, and perfectionism. Gaps in your preparation also increase the uncertainty. Exam anxiety says nothing about your intelligence.
How to Overcome Exam Anxiety Through Preparation
Good preparation gives you a sense of control, and that lowers anxiety. Plan backwards from the exam date and divide the material into manageable portions.
Example: Ben, 23, has a written exam in six weeks covering twelve topics. In weeks 1 to 4 he studies three topics each week (4 × 3 = 12). In week 5 he works through past papers under time pressure, and in week 6 he revises and keeps a buffer for the unexpected.
Active learning matters more than rereading. Summarise texts in your own words, create flashcards or mind maps, and explain the material to someone else. This shows you where gaps remain. Working through past papers under exam conditions also familiarises you with the format and the time pressure.
Sleep, exercise and regular meals are part of preparation too. If you notice that exam stress is throwing your whole life off balance, a look at work-life balance at university (in German) can help.
What Should You Do in Case of a Blackout During an Exam?
In a blackout your knowledge is usually still there, but temporarily hard to access. A fixed sequence often helps you get back in:
- Put the pen down and breathe out slowly three times.
- Move on to the next task that you can solve safely, and come back to the difficult one later.
- Write down keywords or terms on the topic, even unordered. The connections often come back that way.
- Then tackle the part of the exam that is easiest for you, so you get back into the flow.
Which Relaxation Techniques Help Before an Exam?
Breathing exercises work quickly, while other techniques need some practice. So do not test them for the first time on the day of the exam.
| Technique | How it works | When it suits |
|---|---|---|
| Abdominal breathing | Breathe in slowly through the nose until your belly rises, then breathe out longer through the mouth | Right before and during the exam |
| Progressive muscle relaxation | Tense individual muscle groups briefly, then consciously release them | The evening before or during a study break |
| Autogenic training | Use formulas such as “I am calm” to reach a state of relaxation | Start several weeks before the exam and practise regularly |
| Walk | Walk briskly and make use of daylight | Between two study blocks |
Sentences you prepare in advance can help too, for example “I have prepared myself and can solve individual tasks step by step”. They do not replace studying, but they give you something firm to hold on to in a tense moment.
How Do You Deal with Exam Stress in Everyday Life?
Talk to other people about it. It often turns out that fellow students are nervous too, and a study group makes the material more tangible. If you are new at university and do not know anyone yet, you will find ideas in the guide on how to make friends at university (in German).
After the exam, schedule deliberate recovery and review it briefly: What went well, and what will you do differently next time? This turns every exam into practice for the next one. If the task is a major piece of work, it is worth reading about how to cope with stress during your bachelor thesis (in German).
When Should You Seek Help for Exam Anxiety?
Seek support if the anxiety lasts for weeks, if you avoid taking exams because of it, if physical symptoms weigh heavily on you, or if you feel persistently low. Many universities and student services offer psychological counselling, although the range and waiting times vary from site to site. A GP practice is also a good first point of contact.
Further contacts and the route to psychotherapy are described in the guide help with psychological strain (in German). If an illness prevents you from sitting exams as planned, ask the examination office which arrangements your university has for this.
Frequently Asked Questions
What helps against exam anxiety straight away?
Slow exhalation calms you down the fastest. Breathe in through your nose, breathe out longer through your mouth, and repeat this several times. Combine it with a fixed sentence you have thought through in advance, and start with the task that is easiest for you.
Is exam stress normal?
Yes, many students feel tense before important exams. It becomes a problem when stress and fear paralyse you, when you cannot recall your performance, or when you avoid exams. In that case, support from counselling or a medical assessment is worthwhile.
How do I avoid a blackout in an exam?
There is no guarantee, but you can reduce the risk. Study actively, work through past papers under time pressure, and practise breathing techniques in advance. In the exam, read all the tasks first and start with one you can definitely do.
When is exam anxiety a case for professional help?
When the fear restricts your everyday life, when you avoid exams, when you experience panic, or when you feel persistently low. The right contacts are the psychological counselling service of your university, a GP practice or a psychotherapeutic consultation hour. Only qualified professionals can make a diagnosis.
So This Is How You Proceed Now
- Note the exam date and plan backwards: stages, revision, buffer.
- Starting today, practise one to two minutes of abdominal breathing each day so that it is second nature in the exam.
- Work through at least one past paper under time pressure.
- Talk to someone about your worries, and if the anxiety persists, contact the psychological counselling service of your university.
Related Articles
- Mental health at university: how to stay stable (in German)
- Work-life balance for students: how to find the balance (in German)
- Relationships and studies: how to make both work (in German)
- Making friends at university: how to build new contacts (in German)
Last updated: October 2026. This guide is general information, not individual advice. The German version is authoritative.
