Normalize test anxiety. Knowing that test anxiety is remarkably common can help reduce stress levels. Most everyone experiences anxiety in some area of life, and knowing that one in four high school students regularly experiences test anxiety can take away that feeling of being alone in dealing with this. "This is not my thing; this is just a human thing. My peers can manage this, and I can too."

Identify the source of the anxiety. In many cases, students internalize anxiety from an outside source and make it their own. Sometimes parental anxiety can manifest as student anxiety. Check whether any outside sources of pressure may be affecting your own level of anxiety. You might need to create some space and distance from the emotions of others to reduce this external pressure and decrease your own level of anxiety.

Learn a little about your biology and neurochemistry. Students who understand how anxiety functions in the brain and in the body will have an edge in self-regulation. Students should understand the amygdala's primary function: a region of the brain in the temporal lobe responsible for identifying threats and activating stress hormones to rally the body's defenses. If you come to understand how stress hormones affect the body and mind, you will be able to quickly identify the earliest signs of anxiety and begin to use interventions to regain your center.

Draw from other domains of competence. Adopt a strengths-based approach by examining other areas of your life where you've been able to regulate anxiety and stress effectively. What works for you that you can borrow and bring to testing? How do you manage stress before a sporting event or performance? Debaters, actors, and athletes often have rituals they do to help center themselves before they take the floor. What techniques already work for you? Let's import those and put them to work.

Focus on self-care. How do you nurture and take care of yourself? We all have things that make us feel good and relaxed. Whether it's a warm bath, a favorite meal, soothing music, playing with a pet, or talking with a supportive ally, do what helps you center yourself and calm your mind.