How to Overcome Test Anxiety for the GRE

I. What Is GRE Test Anxiety

GRE test anxiety is a type of anxiety that happens when people experience worry or stress before or during GRE test day. GRE test anxiety arises when feelings of failure or performance pressure makes it hard to focus on the GRE test. If you have GRE test anxiety, you may experience physical symptoms like a racing heart, nausea, or sweaty palms. Mental symptoms include doubting your ability to do well on the GRE test. If you feel this way, you are not alone - many GRE test takers experience GRE test anxiety because these students feel the GRE plays an important role in their future and want to get a great score. To learn about the GRE test, click here: What is the GRE and Why It Matters for Grad School.

II. Signs You May Have GRE Test Anxiety

If you have GRE test anxiety, you may feel anxious when test day arrives and find that your mind goes blank when you try to answer questions that you have already studied. You may have thoughts such as, “I’ll never get into grad school if I don’t get a strong score on test day,” or “All the other test takers will do better than me.” Although these thoughts are caused by test anxiety and are not accurate, they feel very real for many students.

III. Why Test Anxiety Can Hurt Your GRE Performance

Test anxiety can hurt your GRE score because it impacts your memory and ability and gives you less capacity to focus on the GRE, which in turn affects your timing and cognition. GRE anxiety causes your brain to enter fight or flight (your body’s way of protecting you from perceived dangers), which makes it difficult to concentrate. You may rush to answer questions or freeze on them if you have GRE test anxiety. This can result in lower score outcomes and poorer overall performance, even if you have engaged in plenty of test prep. Remember that test anxiety is not related to your intelligence or academic abilities. 

IV. Practical Strategies to Reduce GRE Test Anxiety

There are many strategies you can use to diminish test anxiety before GRE test day. Here are some straightforward and practical tips:

• Before the exam, simulate test day by taking timed tests during test prep. Adhere to official GRE timing as set out by the Educational Testing Service during practice tests (set aside 1:58 for the entire exam) and follow the same policy for breaks as you will follow test day. Familiarizing yourself with the conditions you will encounter on test day will help to reduce test anxiety on GRE test day.
• Do not put too much pressure on yourself - you can reduce test anxiety by reminding yourself that you don’t need a perfect score on the GRE; you need the score required by your chosen graduate program. Focusing on an attainable GRE score may help you to overcome test anxiety. For example, if you are applying to Brown University, aim for that institution’s required score. 
• If you feel nervous during the exam, take a deep breath. Practice positive self talk by saying, “I am prepared to take this exam.”
• Check the clock only between completed question sets - checking it too often during test taking can increase anxiety and negatively impact your performance. Practice mindfulness by focusing only on the present moment - think about the question you are working on, and not on the questions you have already answered or those to come.

V. Learn Stress Management Techniques

To practice some stress management techniques to lower your GRE anxiety, refer to the list of suggestions below; you may wish to try out each one to see which works best and incorporate them into daily practice.

• Breathing Exercises : Close your eyes; inhale through your nose and exhale through your mouth. As you inhale, think to yourself, “I am inhaling calm,” and as you exhale, “I am exhaling stress.
• Relaxation: Starting with your toes, practice relaxing each of your muscle groups by tensing these muscles and relaxing them one by one. This will help you to release any built-up tension.
• Mediation: Sit in a quiet place and focus on your breathing. If your mind wanders, return to your breathing. In your mind repeat positive affirmations, such as, “I am calm.” 

Build Confidence With Preparation

A means of reducing emotional reactions brought on by test anxiety is being fully prepared for the exam by engaging in lots of test prep; the most prepared students on test day often feel the least anxious. If you feel unprepared on test day, it will leave your mind feeling stressed. As with all standardized tests, including the GRE and GMAT, when you engage in the right amount of test prep and have a strong study plan, your confidence on test day naturally increases! As your practice test scores improve, you will come to doubt your abilities less.

Practice Mindfulness on Test Day

Mindfulness meditation is a great way to overcome test anxiety on test day. When you wake on the morning of test day, breathe deeply for just a short period. As you do, say to yourself, “I am prepared for today’s test!” Take a calming walk and focus on your surroundings. Before you begin your test, sit still and focus on your breathing. If you still feel too much anxiety, acknowledge the anxious thoughts and let them pass. When you are taking the test, take a deep breath between each section; if your mind wanders, calmly draw your focus back to the question you are working on. If you begin to panic, take a deep breath and say to yourself, “I am prepared. I can handle this.” 

Create a Positive Test Mindset

A positive test mindset is a way of thinking that helps you to stay calmer and more focused when taking standardized tests. There are many ways to achieve this type of mindset. First, consider changing the way you think about the GRE - instead of viewing it as a hurdle to overcome, think of it as an opportunity to show graduate schools your skills and abilities. When writing the exam, focus on what you can control, rather than what you can’t; for example, you can’t control what questions are on the exam, but you can control things like your breathing and pacing. Next, practice visualization - picture yourself reading and understanding each question on the exam and receiving a strong score. Visualization is known to calm anxiety and boost confidence! 

VI. Lifestyle Habits to Lower Anxiety

Changing your lifestyle habits can help to lower GRE test anxiety. An important lifestyle habit that can reduce stress is ensuring you get a consistent level of adequate sleep. Try to get between 7 - 9 hours of sleep each night, as this helps you to retain information when studying and also helps with emotional regulation, which reduces anxiety. Aim to get regular exercise. Exercise brings your cortisol levels down and improves your focus. Bad dietary habits leave you feeling sluggish and may contribute to low energy levels. Ensure you are eating healthy foods such as fruits, vegetables, and grains that improve memory and concentration and give you energy; limit sugar and caffeine intake to avoid feeling restless. 

VII. What to Do the Night Before the GRE

The following is a check list of tasks to complete the night before the GRE. Completing these practical tips will help you feel more organized and in control, reducing anxiety. To choose the best time to take your GRE, click here: GRE Test Dates 2025. 

• Take a walk to relieve anxiety and tension. 
• Practice breathing exercises to help yourself feel calm. 
• Eat a healthy dinner.
• Set out the clothes you will wear on test day.
• Double-check that you have your ID ready for test day and that you have the correct directions to your test center. If you're taking the test at home, make sure your test room is ready.
• If you are taking the GRE at home, recheck your computer setup and ensure it is working properly.
• Do a light GRE review: answer 3 easy practice questions, skim your notes and quickly look over key vocabulary words and math formulas. Do not expend excess energy on this review, as you don’t want to stress yourself before test day.
• Try not to look at any screens for at least an hour before you go to bed; read or meditate instead 
• Aim to get 7 - 9 hours of sleep

VIII. Test Day Strategies to Stay Calm

To remain calm on test day, consider using the following strategies. Wake up early on test day so don’t rush before your test. Practice light stretching to release nervous energy. Do a final check of your essentials, such as your ID, admission ticket, snacks, and drinks, before you leave for the test center or begin your online exam. This will prevent last-minute panic. During the GRE, if a question feels too difficult, don’t panic. Flag it and return to it after you have answered the other questions on the exam; this will help you to feel more in control of your timing and reduce test anxiety. During breaks, stretch and take deep breaths to stay calm. Hydrate and eat light snacks, such as nuts and fruit, to keep up your energy, which will play a key role in helping you stay emotionally regulated. 

IX. When to Seek Professional Help for GRE Test Anxiety

It’s normal to feel nervous before the GRE. However, if your anxiety is interrupting your GRE prep or performance when test taking, and you experience terrible test anxiety for the GRE, you may benefit from GRE test anxiety help. Services that can help you with test anxiety include GRE tutoring, therapy, and coaching; therapy can help you to identify why you have certain thoughts that cause anxiety. If you are struggling with test prep due to test anxiety, test-prep coaches and academic tutors can help to reassure you by building you a structured study plan and preparing you to take the GRE before your application deadlines. 

X. FAQ

Q: Is test anxiety common among GRE students?

A: Yes, many GRE students experience test anxiety because the GRE can determine grad school admissions, which can feel like a lot of pressure. It is perfectly normal to feel nervous; learning to manage your anxiety so that it doesn’t impact your test performance is what is important. 

Q: What’s the best way to calm nerves before the GRE?

A: The best way to calm test anxiety GRE is to follow a set routine. This will help you to feel more in control and less panicked before the test. Make sure to get a full night’s sleep and eat a balanced breakfast to stay emotionally regulated. Arrive early to the test center to avoid rushing. Practice deep breathing and remind yourself that you are prepared for the exam. 

Q: Does mindfulness really help with test anxiety?

A: Yes, mindfulness is a valuable skill for GRE test anxiety help. Mindfulness meditation can help you to focus on the here and now, instead of the past or future. You can practice mindfulness using meditation and breathing exercises that ground you in the present.

Q: Should I take the GRE at home or at a test center if I have anxiety?

A: This depends on the environment you feel most comfortable in. Some test takers are less anxious in their home because it’s a comfortable environment, while others choose the test center because it offers a structured environment free of distractions, which makes them less likely to feel anxious.