You’ve got a big test or a bunch of big tests coming up, which also means test anxiety is coming up. While is normal and nothing that you should feel like you need to fight or suppress, these 20 test affirmations may start to make you feel better.
The key to doing well on a test, with or without anxiety, is to prepare for it by studying the material and trusting in the work you’ve done. As you read through these affirmations, remember that no test will ever impact your inherent value.
This post is all about test affirmations.
What are exam affirmations?
Generally, affirmations are positive thoughts and positive statements that you can use to create or maintain a positive mindset.
They typically target a specific anxiety, fear, or insecurity that someone deals with so that they can re-focus on positive self-talk rather than a negative shame spiral. Powerful positive affirmations are most useful when they are used to achieve a growth mindset.
The goal is never to stifle negative emotions through toxic positivity. Instead, the power of positive affirmations lies in challenging negative thoughts and emphasizing a person’s intrinsic value. People commonly use positive affirmations to promote an inner sense of value.
In the context of exam anxiety, test affirmations can remind students of the ways they are prepared for an exam and that their academic performance does not impact their intrinsic value.
TEST AFFIRMATIONS:
1. My worth is not determined by the results of my exam.
Your worth is not determined by anything. By existing, you are automatically worthy. As much as your test anxiety may tell you that you are less worthy if you don’t do well on a test, that is never true.
A test is one measure of knowledge and it’s limited by lots of factors. You may struggle on a test and succeed in showing your intelligence and skills in other ways.
2. I will do well on this exam because I’ve developed good study habits.
When you experience anxiety in one area, you’re likely to experience it in others as well. Since anxiety tends to force people to overreact to everyday issues, you likely have developed a study regimen to help you cope with your anxiety.
Maybe this means you try to gain as much control over the situation as possible. While anxiety can be debilitating, remember to acknowledge the ways that your anxiety pushes you. There are enough cons to anxiety that you deserve to take advantage of the pros.
3. I’m entering this upcoming test with a clear mind because I believe that I’m capable of exam success.
You can’t “wish” away your anxiety. But, you can remind yourself that you are prepared. Anxiety wants you to control every aspect of everything you encounter to avoid any possible negative outcomes.
Clearly, this is impossible, and it holds you to an impossible standard that makes you constantly feel like you’re failing. This affirmation is designed to remind you that you did the work even if you can’t meet the impossible standard set by your anxiety.
4. I have a positive attitude because I trust my test preparation and the hard work I’ve put into studying.
Anxiety tells you not to trust yourself. It makes you question if you’ve done the work you know you’ve done, which is frustrating and hard to deal with.
That’s why this affirmation can be so helpful. You can use it to remind yourself that you should trust the work you’ve put into your studying. You have put the work in because you were anxious about the test and you deserve to lean into that a little.
5. I have nothing but positive energy going into this test no matter what happens.
Enter into your exam with positive self-talk. You don’t have to go any further and force positivity on yourself when it feels inauthentic. But, you can challenge negative thoughts as they come up.
You can also remember to enter your next big test with the best intention to engage in positive thinking. While it may not guarantee a great score, it guarantees that you do your best on the exam.
6. I recognize that exam stress is normal and it shows how much I want to succeed, not how much I’ve failed to prepare.
Normalize test anxiety for yourself. Lots of people experience it and it’s okay. It shows how much you care about performing well rather than how much you need to continue to prepare. It has nothing to do with the work you’ve put in and only about how much success matters to you.
7. I have faith in test-taking abilities on exam day.
Trust yourself when your anxiety tells you not to. Let yourself believe both in the work you’ve put in and your ability to take a test in general. You’ve taken tests before and you will likely continue to take tests after.
You likely know the common tricks, like how to eliminate answers strategically. Beyond that, you’ve prepped by studying the material. You’ve got this.
8. I believe that I’m a great student who works hard to succeed in school.
Adjectives like “gifted” in gifted student or “good” in good student are subjective. It’s hard to know when those actually apply to us and when and how we earn those titles.
The simple reason for this is that we rely on other people to tell us when they define us as good, great, or gifted rather than relying on our own sense of self. This affirmation can serve as your reminder.
9. I listen to my body and take deep breaths when I’m feeling test anxiety.
Stress is not bad for you and neither is anxiety. It may seem contrary to your experience. However, when you think about the fact that stress and anxiety are normal biological responses to stimulants in your environment, it makes sense that these responses go into overdrive.
Therefore, while they can hurt you in large “doses,” stress and anxiety are natural. That means there are physiological and mental ways to work with those responses rather than fighting them.
10. I can handle difficult questions on the test.
The content of a test may change. But, the way you approach the test and the way that you learn to answer test questions does not. You can handle the difficult questions and you deserve to believe in yourself.
11. Stressful situations will pass, and this exam will be done sooner than I realize.
You’ve experienced stressful situations before and you’ve handled them. This test is no different and you can handle it the way you’ve handled stressful situations before.
Use this affirmation to remind yourself that this moment will pass and the feelings you’re experiencing right now will also pass.
12. My mental health is more important than any test, so I have to prioritize self care.
It’s important that you value your health as much as you value this test. That doesn’t mean that you stop caring about how well you do and stop your preparation. Instead, you do both.
You prioritize breaks, nutritious foods, and sleep while also studying. By combining your concerns for your test and your health, you will get the best results.
13. I take care of my body during test taking season.
Do what you need to do when you’re taking a test. If you need to stretch, do it. If you need to take a deep breath and look away for a moment, do that. Notice what your body needs and give yourself permission to follow through.
14. I trust my study schedule and my capabilities as a good student.
You can handle this test. You make you think we can’t possibly know that, which is the anxiety talking. This affirmation can remind you to believe in yourself and believe in the dedication you have demonstrated for this test. Your anxiety alone proves that you did the work to prepare.
15. I take care of myself with a good night’s sleep and nutritious meals during exam season.
Use this affirmation to remind yourself that you deserve to take care of yourself all of the time. Your worth is not determined by a test or productivity.
Therefore, you deserve to take care of your body no matter what you think you deserve based on how much work you have or have not done. Avoid getting into the mindset that you can take poor care of yourself now because it won’t last long. It matters now and later.
16. I will achieve the best results when I believe in myself and the hard work I put into preparing for my final exam.
Repeat this affirmation over and over because it’s the one that will remind you that believing in yourself is half the battle. It’s okay to experience anxiety and have doubts.
There’s no shame in that and it’s normal. But, you can experience those things and still choose to believe in yourself.
17. I value my health and well-being and my daily routine reflects that, whether or not a test is coming up.
Test or no test, use this affirmation as a reminder to care for yourself. Your routine should build in ways to get the sleep, nutrition, and movement you need to feel good and healthy in your body.
18. My hard work is still valid regardless of my exam performance.
Your test score does not determine how much work you put in. You may need to learn how to study differently or recognize that every test may require slightly different skills. But, none of those factors counteracts the work you put into the test.
19. Good grades do not determine my worth and should not affect how much I value myself.
Your grades don’t affect anything about who you are. They may have an impact on what you can achieve and how others perceive you. But, they do not impact your worth or value. This affirmation can help you remember that.
20. I don’t need to wish myself good luck on a test because I’ve done the work to succeed.
You don’t need luck because you’ve done the work to prepare. The work you’ve done is enough and you should feel comfortable with that. Use this affirmation to remind yourself of that.
