Exams are always stressful. Even if you feel prepared, your heart races, your hands sweat, and your mind is flooded with thoughts like, “What if I forget everything?” Math exams are especially nerve-wracking—one small mistake can change the whole outcome. I’m no exception. Over the years, I’ve developed some personal rituals and strategies that actually help me stay calm and focused. I want to share them—maybe they’ll help you too.

Preparation as Anti-Stress

The first and most important thing is systematic preparation. I know it sounds obvious, but it really works. Leaving everything until the last minute only increases anxiety and makes the material feel like an impossible mountain.

Here’s what I do:

• Break the material into chunks. For a math exam, I divide topics: algebra, geometry, probability, etc. Each block I work on separately.

• Daily short reviews. Even 15–20 minutes a day reviewing formulas or solving problems is more effective than cramming for three hours the night before.

• Write down tricky points. I keep a separate sheet for formulas, rules, and problem-solving steps. Writing by hand helps memory retention.

The science behind this is simple: the brain remembers information better when it’s spaced over time (the spaced repetition effect). I’ve tested this myself: regular, small reviews stick much better than last-minute memorization.

Pre-Exam Rituals

The day before and the day of the exam, I follow a few small habits that calm me mentally:

• Light physical activity in the morning. A short jog or a few exercises help release tension and “wake up” the body, reducing anxiety.

• Tea or water. I avoid coffee—it just spikes my heartbeat. Familiar tea flavors provide comfort.

• Math warm-up problems. Solving 2–3 easy problems in the morning helps “turn on” my brain. It gives a sense of control.

• Breathing pauses. Before the exam, I take a few deep breaths, sometimes counting to four on the inhale and four on the exhale. It really slows the heart and calms the mind.

The key is consistency. The brain learns to associate these actions with a sense of control. Even if anxiety is present, these external cues provide stability.

During the Exam

Even during the exam, anxiety can creep in. I rely on a few simple techniques:

• Start with the easy questions. This builds confidence and momentum. In math, solving a few problems correctly at the start relaxes the mind.

• Don’t obsess over time. Yes, there’s a time limit, but I focus on solving problems correctly, not on every second. If I get stuck, I take a quick breathing pause.

• Set small goals. For example: “Solve this one problem,” then “move to the next.” Breaking big tasks into small steps lowers stress.

• Double-check answers. If time allows, I revisit my solutions, formulas, and calculations. In math, this often saves me from silly mistakes.

Mindset and Positivity

Probably the most important part is mindset. I follow a few principles:

• Don’t idealize the outcome. An exam is not life or death. Mistakes happen to everyone. What matters is doing your best.

• Focus on the process, not fear. I try to concentrate on what I’m doing now, not what comes after. If my thoughts drift, I return to breathing and the task.

• Visualize success. Before bed or in the morning, I imagine calmly solving problems and finishing the exam. This works on a subconscious level, reducing anxiety.

Research in psychology supports these strategies: cognitive techniques and positive visualizations help lower stress and improve concentration.

My Main Tips

• Break material into small chunks and review daily

• Write formulas and key steps by hand

• Light morning exercise before the exam

• Drink tea or water instead of coffee

• Solve a few easy problems in the morning as a “brain warm-up”

• Take breathing breaks when anxious

• Start with simple questions, set small goals

• Double-check answers if time allows

• Focus on the process, not perfection

• Visualize success to calm the mind

Exams will always be challenging, but with these rituals and habits, anxiety stops being paralyzing. Math, with its strict logic, is especially good at training self-control: mistakes can be corrected, solutions reviewed, formulas rewritten. The key is remembering that control starts long before you sit at the desk, in the preparation and habits you build every day.

When I follow my rituals, anxiety turns from an enemy into an ally. It reminds me that I need to do my best but doesn’t stop me from acting. Exams remain a challenge—but now, they teach me to manage myself and my emotions, rather than overwhelm me.