10 Tips for Test-taking Anxiety

Pursuing your study abroad dreams, while exciting, can understandably spark some nervousness. There are many steps to take on this journey, from choosing a destination, a program to study, actually applying to those programs, and securing travel and financial arrangements. Once you’ve narrowed down your list of universities to apply to, assembling the pieces of your applications can feel a bit overwhelming.

As most institutions will require you to take an English language proficiency test, starting with the TOEFL iBT test may offer you the best chance at being accepted into your dream university, as it is accepted by over 13,000 institutions around the world. 

However, it’s only natural that some anxiety is going to surface around taking a standardized test, but there are a number of ways to manage it so that you can be in the best possible state of mind when you take your TOEFL iBT® test.

1. Be prepared. Allow yourself enough time to prepare rather than trying to cram the week before the test. TOEFL® TestReady™ offers a comprehensive portal of free and paid practice options, individualized performance feedback and a personalized study plan. While this won’t alleviate all your anxiety when the actual day arrives, practicing will certainly give you more confidence versus just going in blind and hoping for the best. 
2. Make the most of the night before the test.
   • Eat a light meal, hydrate and don’t drink alcohol the night before the test. Alcohol works as a depressant which will just add to your anxiety, and the last thing you want to do is go to the test hungover.
   • Make sure you have all the documentation and materials you will need on test day, whether you’re taking the test at home or at a test center. Having everything ready to go will make the morning of the test less stressful.
3. Get a good night’s rest. This can be easier said than done if you’re worrying about a test, but there are ways to help clear your mind before going to bed.
   • Shut off the television. Watching TV before bed tends to stimulate the mind, not relax it.
   • Read a book (not a test prep book). This will take your mind off all things test related and helps to induce a state of relaxation and sleepiness.
   • Write down all the things you’re worried about on a piece of paper or in a journal and put it away. Some people call this a “brain dump,” but getting those thoughts out of your head and onto physical paper actually helps.
4. Do some deep breathing. This is a proven, effective method of relieving stress. Just a few minutes of this practice can significantly reduce stress and anxiety.
5. Change your point of view — instead of worrying about not doing well, visualize yourself getting the score you need, and taking the next steps to fulfilling your study abroad dreams.
6. More deep breathing. On the day of the test, do the deep breathing exercises again that you did the night before.
7. Perspective is everything. One test won’t determine your entire future. You can take the TOEFL iBT test more than once, and many institutions employ holistic admissions policies which consider qualifications other than just test scores. It’s important to relax and take it one question at a time.
8. Don’t tell anyone you’re taking the test, if possible. Having lots of people ask you about studying, giving you unsolicited advice and asking if you’ve gotten your results back every day just puts more pressure on you. And if you don’t do as well as you would’ve liked, you won’t have the added pressure of feeling like you let people down. Again, you can take the TOEFL iBT test as often as you would like.
9. Arrive early. Make sure you arrive early so you don’t feel rushed, and you can mentally and physically prepare (keep doing those breathing exercises).
10. Be present. When you sit down to finally take the test, clear your mind and just focus on the task at hand. There’s no point in worrying about whether you studied enough (too late for that) and don’t get wrapped up in all the “what-ifs” of not getting the score you need. Focus on the test and be confident in your proficiency.

Taking the TOEFL iBT test is just one of many steps you will embark on as you work to fulfill your study abroad dreams. Since you prepared to the best of your ability and got into the right state of mind before your test, when you get the scores you wanted, your sigh of relief will be audible.