Conquering ACT Test Anxiety: Tips to Stay Calm and Perform Your Best
Feeling anxious about the ACT or SAT? You’re not alone. According to the National Institutes of Health, between 20% and 40% of students experience test anxiety—a real and often overwhelming hurdle when preparing for college entrance exams. The good news? You can take steps to manage this anxiety and walk into your ACT exam feeling more confident and in control.
Whether you're in the early stages of ACT test prep or the night before your test, these expert-backed strategies can help you stay calm and improve your performance.
What Does ACT Test Anxiety Feel Like?
ACT and SAT test anxiety isn’t just about nerves. It can include a mix of emotional and physical symptoms, such as:
Racing or negative thoughts
Nausea or headaches
Sweating or shaking
Rapid heartbeat
Blank mind or inability to focus
Understanding that these symptoms are common is the first step toward managing them. Let’s explore how to overcome them.
1. Take Practice ACT Tests Early and Often
One of the best ways to reduce test anxiety is to get familiar with the format. Take at least one or two full-length ACT practice tests before the real exam. This will help:
Familiarize you with question types and structure
Practice time management for each section
Boost confidence through repetition
Use your results to assess where you need to focus your study efforts.
2. Focus on Your Weak Areas
After each practice test, analyze your results and spend extra time improving areas where you scored lower. For example:
Use flashcards for vocabulary and grammar
Watch walkthrough videos for tricky math problems
Consider hiring a tutor or joining a study group
Personalized study helps build confidence—and confidence is a major anxiety reducer.
3. Visit the Test Center in Advance
If you're unfamiliar with the test location, do a practice run before exam day:
Learn the route and parking situation
Find out where the entrance and testing room are
Estimate how long it takes to get there
Removing logistical uncertainty reduces last-minute stress and helps you arrive calm and prepared.
4. Prioritize Sleep the Night Before
Cramming late into the night might seem productive, but a well-rested brain performs better.
Aim for 9 hours of sleep
Avoid screens and caffeine at least an hour before bed
Follow a calming bedtime routine (e.g., reading, stretching)
A rested mind can focus better, handle stress more effectively, and maintain stamina during the long testing period.
5. Fuel Up with a Healthy Breakfast
Your brain needs energy! On the morning of the ACT:
Eat a high-protein breakfast like eggs, oatmeal, or nut butter on toast
Avoid sugary foods that can cause energy crashes
Drink water, but not too much—you’ll only get one 10-minute break
Skipping breakfast can lead to brain fog, fatigue, and more anxiety.
6. Pack and Prepare the Night Before
Avoid the morning scramble by getting organized ahead of time:
Pack your ID, ACT admission ticket, calculator, pencils, snacks, and water
Lay out comfortable clothes
Set multiple alarms if you’re a heavy sleeper
Being prepared helps reduce morning-of anxiety and keeps your focus sharp.
7. Start With the Easy Questions
When the test begins, don’t let a difficult first question rattle you.
Skim the section and answer the easiest questions first
Build momentum and gain confidence
Circle harder questions and return to them with more time and a clear head
This strategy helps reduce panic and uses your time more efficiently.
8. Use Mindfulness and Deep Breathing
Anxiety thrives in chaos. Combat it with intentional calm:
Take a slow, deep breath in and out
Silently repeat a calming mantra like “I am ready” or “Just one question at a time”
Visualize yourself succeeding
Practice these relaxation techniques during your ACT prep so you’re ready to use them on test day.
9. Keep the ACT in Perspective
Yes, the ACT is important—but it’s not everything.
Colleges consider many factors like GPA, extracurriculars, essays, and more
You can always retake the test if needed
One test does not define your intelligence or future
Remind yourself: this is just one step in your journey—not the whole staircase.
10. Reward Yourself After the Test
Give yourself something to look forward to:
Plan a hangout with friends
Treat yourself to your favorite food or activity
Take the afternoon off to relax
Knowing there’s a reward waiting helps reduce pressure and gives you motivation to get through the test with a positive mindset.
You Can Beat ACT Test Anxiety
Feeling anxious about the ACT is normal—but it doesn’t have to control your experience. From early test prep to post-test self-care, these strategies can make a real difference in your mindset and performance.
At Growing Minds, we offer expert tutoring, study resources, and personalized support to help you manage test anxiety and perform your best on test day.
Ready to boost your ACT confidence? Visit our website to learn more or connect with a test prep expert today!
