How to Manage Test Anxiety on TOEFL Exam Day: Tips for Staying Calm

Article Level: B1-B2

Explanation: This article offers practical tips to manage TOEFL test anxiety. Learn how to prepare well, stay calm, and boost your confidence before and during exam day.

Commonly Used Words from the Article

1. Confidence /ˈkɒnfɪdəns/ (noun): The feeling of being sure about your ability.

   Confidence comes from good preparation.

2. Anxiety /æŋˈzaɪəti/ (noun): A feeling of worry or nervousness.

   Too much anxiety can affect your performance.

3. Familiarise /fəˈmɪliəraɪz/ (verb): To learn about something so that you know it well.
   
   Familiarise yourself with the TOEFL question types.

4. Relaxation /ˌriːlækˈseɪʃən/ (noun): A state of being calm and free from stress.

   Deep breathing is a simple relaxation technique.

5. Positive /ˈpɒzɪtɪv/ (adjective): Thinking about the good side of things.

   Use positive thoughts to keep yourself calm.

Read more: How to Manage Test Anxiety on TOEFL Exam Day: Tips for Staying Calm

  How to Manage Test Anxiety on TOEFL Exam Day: Tips for Staying Calm

Taking the TOEFL exam can be a stressful experience, especially when months of preparation come down to one important day. Feeling nervous before such a test is completely normal. However, too much anxiety can affect your concentration and performance. The good news is that you can manage your test anxiety with the right mindset and practical strategies.

1. Prepare in Advance
Confidence comes from preparation. Make sure you review all the TOEFL sections—Reading, Listening, Speaking, and Writing—well before the exam date. Familiarise yourself with the question types and timing. Take several practice tests under real exam conditions. This will not only improve your skills but also help you feel more comfortable with the test format.

2. Sleep and Eat Well
A good night’s sleep is essential before the exam. Avoid staying up late to study the night before. Your brain needs rest to stay alert and focused. On the morning of the exam, have a healthy breakfast with foods that give long-lasting energy, such as fruit, yoghurt, or oats. Try to avoid too much caffeine, which can make you feel more anxious.

3. Arrive Early and Stay Organised
Being late can make anyone anxious. Plan your route to the test centre ahead of time and arrive at least 30 minutes early. Bring all the required documents and identification. When you arrive early, you have time to relax, breathe, and adjust to your surroundings before the exam begins.

4. Use Relaxation Techniques
Simple relaxation techniques can help you stay calm. Try deep breathing: inhale slowly through your nose for four seconds, hold it for a moment, then exhale through your mouth. Repeat this several times. You can also use positive self-talk—remind yourself that you have prepared well and can handle the challenge.

5. Focus on the Present
During the exam, don’t worry about the previous questions or how others are doing. Concentrate only on the current task. If you make a mistake, move on quickly instead of thinking about it. Remember that one question won’t decide your entire score.

6. Think Positively After the Test
Once the exam is over, take a deep breath and do something you enjoy. Thinking positively about your effort helps reduce stress and prepares you for future goals. Whether you succeed or need to try again, every test is a chance to learn and grow.

Grammar Notes

• Modal verbs for advice: should, can, must

• Imperatives for giving instructions: Take several practice tests. Arrive early.

• Present Simple for general truths: Confidence comes from preparation.

• Present Continuous to describe ongoing actions: You are focusing on staying calm.

Mini Grammar Lesson – Using Modal Verbs for Advice

We often use should and can to give advice or suggest actions.

Structure: Subject + should/can + base verb

Join Our FREE English Grammar Course and improve your grammar skills!

Five Questions Based on the Article

• • • Why is it important to prepare for all TOEFL sections before exam day?

    • What kind of breakfast is recommended before taking the test?

    • How can arriving early help reduce test anxiety?

    • What is one relaxation technique mentioned in the article?

    • Why should you avoid thinking about past questions during the exam?
      
      

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