How to Overcome SAT Test Anxiety: 9 Proven Psychological Techniques

Taking the SAT can be a stressful experience, but test anxiety doesn’t have to hold you back. If you struggle with nerves on test day, using psychological techniques can help you stay calm, focused, and confident. In this guide, we’ll cover nine science-backed strategies to help you manage anxiety and perform at your best.

I. Shift Your Mindset

Your thoughts shape your emotions. Instead of viewing the SAT as a high-stakes, life-defining test, reframe it as an opportunity to showcase what you know.

Replace Negative Thoughts – Instead of “I’m going to fail,” say “I’ve prepared well, and I will do my best.”

Turn Anxiety into Excitement – Studies show that telling yourself “I’m excited” instead of “I’m nervous” helps channel stress into motivation.

II. Visualization & Mental Rehearsal

Professional athletes and performers use visualization to improve their performance—and you can too!

Picture Success – Imagine yourself calmly answering questions with confidence.

Walk Through Test Day – Mentally rehearse arriving at the test center, pacing yourself through the test, and completing it feeling accomplished.

III. Mindfulness & Grounding Techniques

Mindfulness helps you stay present and avoid overthinking.

  • 5-4-3-2-1 Grounding Technique
    • 5 things you see
    • 4 things you can touch
    • 3 things you hear
    • 2 things you smell
    • 1 thing you taste
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  • Deep Breathing (4-7-8 Technique) – Inhale for 4 seconds, hold for 7, and exhale for 8. This slows your heart rate and calms your nervous system.

IV. Positive Affirmations & Self-Talk

What you tell yourself impacts your performance.

  • Use Encouraging Statements:
    • “I am prepared and capable.”
    • “I am calm and confident.”
    • “I can handle any question that comes my way.”
  • Combat Negative Self-Talk – Replace “I’ll never finish on time” with “I can pace myself and focus on one question at a time.”

V. Exposure Therapy: Practice Under Test Conditions

The more familiar you are with the test environment, the less intimidating it will feel.

  • Gradual Exposure – Start with short, untimed practice sessions, then work up to longer, timed ones. Don’t just start banging out questions immediately, we, at Infinite Academics, have found that the best way to work up to real test taking conditions is to start with taking the test Not Timed! This will allow you to differentiate between what you actually do not know and what you do know. Then, learn the concepts you don’t know, and work your way up to timed test taking conditions.
  • Simulate Test Conditions – Take full-length, timed practice tests in a space similar to the exam. This can’t be done once or twice, but has to be done on a weekly basis. 

If you’re not sure where you stand, or simply want to practice your skills, you can book in a FREE diagnostic exam by clicking link below!

VI. Journaling & Externalizing Worries

Writing down your concerns can help you process them.

  • Pre-Test Writing – Spend 5-10 minutes writing out your worries before studying or on test day.

Track Your Progress – Keep a record of successful study sessions to boost confidence. 

Let’s give an example of a practice we use to ensure our students’ success. We, at Infinite Academics, assign student success managers to every student and their sole responsibility is to track the progress of every student and understand exactly where they stand. Based on practice exams and homework assignments, we give recommendations to ensure further progress for each and every student.

VII. Progressive Muscle Relaxation (PMR)

Anxiety often builds up as physical tension. PMR helps release it.

  • Tense and Relax – Starting from your toes, tense each muscle group for 5 seconds, then relax.

Do This Before the Test – A quick PMR session can help you feel more at ease.

VIII. The “Worst-Case Scenario” Technique

Ask yourself:

  • “What’s the worst that could happen?”
  • “How would I handle it?”
  • “What are my alternatives?” Most of the time, you’ll realize the worst-case scenario isn’t as catastrophic as it seems, which helps reduce pressure.

IX. Anchor Yourself with Familiar Routines

Creating familiarity on test day can make you feel more comfortable.

  • Follow a Pre-Test Ritual – Eat the same breakfast, wear a lucky item, or listen to a calming playlist before the test.

Stick to Your Study Routine – Consistency builds confidence.

Overcoming SAT test anxiety is all about managing your mindset, building confidence, and reducing stress through psychological techniques. By incorporating these strategies into your study routine and test-day approach, you can stay calm and perform at your best.

If you’re looking for personalized SAT prep and anxiety-reducing strategies, Infinite Academics offers expert tutoring to help you succeed. Contact us today to start your journey to a higher SAT score!