How to Relax Before a Final Exam in College

PDF download Download Article
PDF download Download Article

The end of the semester is on the horizon, and your upcoming exam date looms closer and closer. Staying calm and relaxed before your test may seem like a tall order, but it’s not as impossible as you may think. While you can’t predict what questions will be on your exam, you can change your attitude, habits, and mindset. We’ve put together lots of tips and tricks to help you stay calm and collected before the big day arrives.

1

Picture a good outcome.

PDF download Download Article
  1. Imagine yourself acing the exam and doing well. Don’t picture any worst-case scenarios. Picture yourself getting a great grade on your exam, or reaching a specific GPA by the end of the semester. Chances are, you aren’t going to flunk out of school or get a failing grade on your test. Instead, think about all the positive things that could happen! [1]
    • For example, you might hang up a test with high marks in your room, so you can really visualize your goal.
    2. Advertisement
2

Breathe deeply.

PDF download Download Article
  1. Belly breathing is a quick, easy way to relax. Sit or lie down, placing your left hand on your stomach and your right hand over your heart. Breathe deeply through your nose, pushing your left hand forward with your stomach. Then, exhale through puckered lips, feeling your left hand sink inward with your stomach. Repeat this technique at least 3 times, and see if you feel any differently. [2]
3

Meditate mindfully.

PDF download Download Article
  1. Mindfulness meditation helps you focus on the present. Find a comfortable place to just sit and breathe. As you meditate, focus on the current moment instead of worrying about your exam. [3]
    2. Advertisement
4

Try progressive muscle relaxation.

PDF download Download Article
  1. Tighten and relax your muscle groups one at a time. Take a deep breath, and clench your hands for up to 10 seconds. Then, relax for about 10 to 20 seconds. Repeat this process with your other muscle groups, moving to your wrists and forearms, biceps and upper arms, shoulders, forehead, eyes and nose, cheeks and jaws, mouth, back of neck, front of neck, chest, back, stomach, hips and butt, thighs, and lower legs. [4]
5

Do relaxing yoga poses.

PDF download Download Article
  1. Find a flat, open area where you can sit comfortably. Then, fold your legs inward, arranging your left foot on top of your right thigh and your right ankle over your left thigh. Take several deep breaths, and then switch your legs around. [5]
    • Reclined eagle, eye-of-the-needle, and cow face are some other relaxing poses you can try.
    2. Advertisement
6

Get some exercise.

PDF download Download Article
  1. If you’re stressing the night before an exam, take a break and go for a walk, jog, or other type of workout. Any kind of physical activity will help boost your endorphins and also balance out your stress hormones, like cortisol and adrenaline . [6]
    • You might stop by the gym, or take a brisk walk around campus.
7

Try aromatherapy.

PDF download Download Article
  1. Use a traditional diffuser , or infuse aromatherapy necklaces, keychains, and bracelets with the oil. You can also try aromatherapy through body oil, or with an aroma stick. [7]
    • Aroma sticks are also known as essential oil inhalers. You can find this and other aromatherapy accessories online, or from specialty stores.
    • Lemon, bergamot, ylang ylang, clary sage, and jasmine oils are other great options for stress relief. [8]
    2. Advertisement
8

Sip some chamomile tea.

PDF download Download Article
  1. Chamomile helps lower stress and boosts relaxation. The night before your test, enjoy a cup of chamomile tea before getting ready for bed. [9] If you’re having trouble getting to sleep, ashwagandha or valerian root tea might also help. [10]
9

Set multiple alarms.

PDF download Download Article
  1. Instead, set multiple alarms on your phone or alarm clock, so you’re ready to face the day with plenty of time to spare. [11] You might set your alarms 15 minutes apart, or even 5 minutes apart, if you’re feeling ambitious.
    2. Advertisement
10

Get lots of rest.

PDF download Download Article
  1. Don’t pull any all-nighters to sneak in some last-minute studying; instead, aim to get around 7-9 hours of sleep each night. This way, you’ll be well-rested and alert when your exam date rolls around. Plus, a good night’s sleep makes it much easier to handle and cope with any last-minute exam nerves. [12]
11

Eat breakfast.

PDF download Download Article
  1. According to health experts, foods like muesli , whole rolled porridge oats, and a slice or 2 of whole-grain bread are great breakfast options. Add some yogurt, milk, or eggs into the mix as well—these protein-rich foods will help you stay full and satisfied throughout your exam. [13]
    • You might enjoy some scrambled eggs on toast, or a cup of yogurt with fruit sliced overtop. [14]
    • A bowl of oatmeal with sliced fruit and nuts is a great option, as well as a smoked salmon omelette.
    2. Advertisement
12

Arrive early and keep to yourself.

PDF download Download Article
  1. Feel free to stretch your legs and move around, but try not to chat with other test-takers. Comparing notes with other students might make you feel even more nervous before the test. [15]
13

Think positive thoughts.

PDF download Download Article
  1. You wouldn’t tell a friend that they didn’t study enough, or that they’re going to fail, right? Embrace that kind, encouraging, and empathetic tone and apply it to yourself when you feel some pre-test nerves coming on. [16]
    • “I’ve done everything I can to prepare for this test” or “All I can do is try my best” are some examples of helpful, positive thoughts.
    2. Advertisement

How Can I Cope With Test-Taking Anxiety?


Expert Q&A

Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
      Advertisement

      Video

      Tips

      Tips from our Readers

      The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
      • This might be weird, but make sure to brush your teeth before going to the exam. You won't believe how much comfort a good mouth hygiene will bring you.
      • If you're stressed, talk to a loved one with a positive attitude for encouragement.
      Submit a Tip
      All tip submissions are carefully reviewed before being published
      Name
      Please provide your name and last initial
      Submit
      Thanks for submitting a tip for review!

      You Might Also Like

      How to
      Sleep Before Final Exams
      How to
      Deal With Exam Anxiety
      How to
      Stay Calm During a Test
      How to
      Stop Stressing over Exam Results
      How to
      Manage Time for Tests
      How to
      Deal With Exam Stress
      How to
      Feel Confident Before an Exam
      How to
      Do Well in Tests and Exams
      How to
      Calm Post Exam Nerves
      How to
      Finish an Exam on Time
      Advertisement

      References

      1. ↑ https://www.uww.edu/documents/aaec/academic-success/Test-Anxiety.pdf
      2. ↑ https://www.uofmhealth.org/health-library/uz2255
      3. ↑ https://www.health.harvard.edu/mind-and-mood/six-relaxation-techniques-to-reduce-stress
      4. ↑ https://www.uofmhealth.org/health-library/uz2225
      5. ↑ https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
      6. ↑ https://www.health.harvard.edu/staying-healthy/exercising-to-relax
      7. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/aromatherapy-do-essential-oils-really-work
      8. ↑ https://www.psychologytoday.com/us/blog/urban-survival/201604/six-aromatherapy-essential-oils-stress-relief-and-sleep
      9. ↑ https://www.pennmedicine.org/updates/blogs/health-and-wellness/2019/december/health-benefits-of-tea
      1. ↑ https://www.mountsinai.org/health-library/herb/valerian
      2. ↑ https://wne.edu/student-involvement-and-leadership/doc/December%202016.pdf
      3. ↑ https://www.helpguide.org/articles/sleep/sleep-needs-get-the-sleep-you-need.htm
      4. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-protein-packed-foods-for-healthy-meatless-meals
      5. ↑ https://health.clevelandclinic.org/do-you-really-need-to-eat-breakfast
      6. ↑ https://summer.harvard.edu/blog/14-tips-for-test-taking-success/
      7. ↑ https://www.uww.edu/documents/aaec/academic-success/Test-Anxiety.pdf

      About This Article

      Article Summary X

      To relax before a final exam in college, try listening to some calming music or reading a book. The day before your test, make sure to eat and drink well so you don’t have trouble sleeping at night. Stay away from spicy and greasy foods as well as alcohol, which can both disrupt your sleep, and drink plenty of water. Another way you can make sure to get a good night’s rest is to stop working at least 30 minutes before going to bed. Also, avoid blue light from screens like your phone and TV at least 2 to 3 hours before sleeping. For more tips from our co-author, including how to stay in control the day of the exam, read on!

      Did this summary help you?
      In other languages
      Thanks to all authors for creating a page that has been read 320,605 times.

      Reader Success Stories

      • Akerele Feyisayo

        Aug 31, 2016

        "It has taught techniques that I can use to avoid exam tension, like taking deep breaths, relaxing the day before, ..." more
      More reader stories Hide reader stories
      Share your story

      Did this article help you?

      Advertisement