Humans come genetically programmed with a “fight or flight” reaction, a defense mechanism that protects us from imminent danger. Along with triggering a muscle response, this mechanism also causes the part of the brain that thinks and analyzes to slow down. And this is where problems can arise for students who experience test anxiety.

Nearly every student has suffered from test anxiety – feelings of panic, cold sweats, nausea, etc. – at one time or another, but it can be overcome with a little positive thinking and a four-step process designed to enhance your preparedness and confidence.

1. Before the Test

Properly preparing for a test usually is the best way to alleviate anxiety, and this means increasing the amount of time you spend studying and avoiding cramming the night before.

Also, remember to breathe, eat and sleep. Controlling your breathing through meditation can help you stay calm and avoid unwanted thoughts. Proper nourishment means your body has the fuel to power you through study sessions without feeling weak and weary. And getting enough sleep will enable you to stay focused, especially in the days leading up to an exam.

2. On Test Day

Time may be fleeting, so it’s especially important to leave yourself enough time on test day. For example, don’t wake up 10 minutes before exam time. Assuming you’ve left enough time to get to the exam early, here are other important tips:

Don’t Study – If you’ve studied well beforehand, you shouldn’t need to study any more on test day. Just a quick review of your notes should be enough to jog your memory.

Take It Easy – Be wary of taking medications that can make you drowsy or eating too much before an exam.

Visualize Success – Expecting to fail means you probably will. Instead, remind yourself that you’re prepared and ready for whatever comes your way.

3. During the Test

Remember that the test doesn’t cause anxiety, you do; which means you can control it. Read the directions carefully and consider skimming the test first to identify easier questions or highlight topics that may be your forte. Next, don’t get stuck on any single question. You want to answer all of them, but spending too much time on one can cause you to run out of time for the others. And don’t panic if others finish before you. There’s no reward for finishing first, so take your time and concentrate only on what’s in front of you.

4. After the Test

Just because the test is over doesn't mean you're finished. Knowing what went well this time can help alleviate anxiety next time. Reflect on your study methods (what worked and what didn't) and think about areas in which you can improve for next time. Finally, reward yourself for overcoming this obstacle. Feeling good about yourself will help to remove any remaining stress and ensure you build confidence for future exams.