Four Emotional Strategies to Reduce Test Anxiety

On top of physical strategies, there are also four emotional strategies to help you feel less anxious before you take your TOEFL test. Think strong and you will be strong emotionally.

Emotional strategies:


  1. Keep a positive mindset and remain calm. If you can center yourself and eliminate any negativity from your mind, you will be more confident and comfortable during the test. If you can breathe whenever you feel nervous, it will help your nerves relax, and with this calmness, you can go forward successfully the test day. Before the exam, visualize yourself getting the target score you want.
  2. Schedule time to relax since relaxing will raise your efficiency. It’s important to maintain a work/study/life balance so that your emotions are not too drained. Allow yourself down time from studying in order to keep that balance and stay strong. Preparing for a challenging, draining TOEFL test requires tons of effort and statistics show that if you reward yourself by taking breaks often, you will be more emotionally centered and focused on the test.
  3. Do not give up. If you feel frustrated, just keep your eye on your goal and remember why you want to get that goal. Staying motivated is the key to getting where you want to be. Your life is made up of many aspects, not just academic. If you do not get the target score on one try, try, try again to improve your results.
  4. Ask for support from family such as a mother, sister or partner, and friends or colleagues you work with. Tell them about the exam and how important it is to you and explain what you are going through emotionally if you have any struggles. Ask them to respect your study habits, for instance if you are studying quietly at lunchtime alone, and to be patient if you do not have time for them since you have your eye on your goal.

To overcome the anxiety that you may have for the TOEFL test, you must first understand the causes of anxiety and create the best coping mechanisms for your specific situation.

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