Write out your worries before the exam
For ten minutes, write down everything that worries you about the exam – honestly, unordered, no regard for spelling. Sounds too simple. It is one of the best-supported exercises against exam anxiety.
How it works
- 1As close to the exam as you can, in the morning or in the waiting area.
- 2Start – a timer runs for 10 minutes.
- 3Write what worries you: the questions, the consequences, the people, your body.
- 4Don’t correct, don’t judge, just keep going.
- 5At the end the text disappears. Nothing is saved or sent.
What research says
In the study by Ramirez and Beilock (Science, 2011), students wrote about their worries for ten minutes before an exam. The anxious ones then did clearly better – about as well as the relaxed students. The explanation: worries occupy working memory; once written down, they free it up.
Why nothing is saved
The exercise works because you write honestly. That is easier when you know nobody will ever read it – not even you. For worries that should stay, there is the worry parking lot. More in the exam anxiety guide.
Sources: Ramirez & Beilock, Science 2011
Frequently asked questions
Does paper work too?
Yes, just as well. Here the timer helps, and there is nothing to throw away.
Won’t it make me more nervous?
It can stir things up for a moment. Studies still show the benefit – especially with strong anxiety.
How long before?
As close to the exam as possible; in the study, right before it.
More for “Exam anxiety & pressure”
- Progressive muscle relaxation (PMR) – short formJacobson’s PMR in 8 minutes: tense a muscle group, let go, notice. Guided by voice, free in your browser – for tension and trouble falling asleep.
- 5-4-3-2-1 grounding – back to here and nowSee five things, feel four, hear three, smell two, taste one: the 5-4-3-2-1 grounding exercise, guided, 2 minutes, free in your browser.
All exercises: Exam anxiety & pressure →
Exercises are no substitute for help if you've been feeling bad for a while. Talk to your university's counselling service. In a crisis: call your local emergency number or a crisis line in your country.