Facing test day can be nerve-wracking, especially for high-stakes exams like the Digital SAT and ACT. Many students experience anxiety long before they sit down at the screen, and that stress can interfere with performance if it isn’t managed well. 

The good news is that there are proven ways to reduce test anxiety that work even for digital formats. These strategies, supported by educational and psychological insights, will help you walk into test day calm, confident, and ready to perform at your best.

1. Start with a Well-Structured Study Plan

Nothing helps reduce anxiety quite like feeling supported and understood. The more familiar you are with the content and format of the exam, the less likely anxiety is to take over on test day. 

A thorough study plan that breaks down topics week by week can drastically reduce your stress levels by making the preparation feel achievable rather than overwhelming.

Start early, set realistic targets, and track your progress so you always know exactly where you stand. This confidence translates to reduced nerves.

2. Take Regular Practice Tests Under Realistic Conditions

One common cause of test anxiety is unfamiliarity with the testing experience. Taking full-length practice tests under timed, exam-like settings helps you get used to pacing, question types, and digital tools (essential for adaptive tests like the Digital SAT).

Practicing empowers your brain to recognize patterns and reduces fear of the unknown. Many students find that anxiety drops significantly once they’ve completed several mock tests.

3. Become Comfortable with the Digital Format

The Digital SAT and ACT introduce new interfaces and adaptive question formats, and uncertainty about technology can fuel anxiety. Practising extensively within the official digital testing apps or practice platforms helps you identify which features, like navigation buttons or review flags, are unfamiliar, so you can focus your practice on these areas and feel more comfortable on test day.

Knowing where tools like calculators, review flags, and digital navigation buttons are located eliminates fear of surprises.

4. Use Deep Breathing and Relaxation Techniques

Deep breathing and relaxation exercises are simple yet powerful tools for calming anxious bodies and minds. Customizing techniques like box breathing, inhaling, holding, exhaling, and pausing for equal counts to your comfort level can help reduce physical symptoms of stress and bring your focus back to the present moment, making these practices more effective for you.

These practices are instrumental moments before the test or even between sections to reset your nerves.

5. Maintain Healthy Sleep and Nutrition Habits

Test anxiety isn’t only psychological; your brain and body need proper fuel and rest to function well. Sleep deprivation and poor nutrition can worsen anxiety and reduce concentration. Experts suggest aiming for at least 8 hours of restful sleep in the days leading up to your exam and eating balanced meals that provide steady energy.

Foods that stabilize blood sugar, like whole grains, proteins, and healthy fats, help you stay focused and calm.

6. Arrival and Pre-Test Grounding Rituals

How you prepare on test day itself also affects anxiety. Arriving early gives you time to settle, do a short warm-up routine (like stretching or breathing), and avoid the last-minute rush that spikes stress. 

A short calming ritual, such as reviewing a checklist or doing a few grounding breaths, can help you enter the exam with a centered mindset.

Small rituals signal to your brain that you are ready, and confidence can reduce panic.

7. Practice Mindful Self-Talk

Negative thoughts can fuel anxiety if left unchecked. Instead of pressuring yourself or the student to 'just relax,' pause and replace unhelpful thoughts with more helpful ones. For example: 'I've practiced this before' or 'I am prepared for this challenge.' This approach encourages a supportive mindset that fosters confidence without increasing stress. 

For example:

• “I’ve practiced this before.”
• “I am prepared for this challenge.”

This cognitive reframing keeps your mind on task instead of on fear. Recognizing that anxiety is a normal reaction can also help you accept it without letting it control you.

8. Break the Test into Manageable Blocks

Rather than seeing a digital exam as one long ordeal, break it down into smaller parts. Focus on completing one section at a time, or even one question at a time, without worrying about what lies ahead. 

This “chunking” approach makes the exam feel less daunting since your mind isn’t fixated on the whole.

Many students find that this mindset not only reduces anxiety but also improves accuracy and pacing.

9. Use Physical Activity to Reduce Tension

Exercise isn’t just about fitness; it also helps regulate your nervous system. Light activities such as walking, stretching, or yoga release endorphins, calm your mind, and help reduce muscle tension. 

A relaxed body is more likely to foster a calm mind, helping you better manage test-related stress.

Schedule regular physical activity, especially during intense study phases, to help keep your anxiety in check.

10. Acknowledge Anxiety Instead of Ignoring It

Trying to suppress or ignore anxiety often makes it stronger. Instead, acknowledge your feelings; you might say internally, “I am anxious because this test matters to me, and that’s okay.” Accepting your emotional response can prevent it from terminating focus or confidence.

Recognizing anxiety as a normal reaction and greeting it with self-compassion reduces its disruptive power.

Bringing It All Together

Reducing test anxiety before major digital exams isn’t about eliminating all nerves; it’s about managing them so that they don’t interfere with your performance. A combination of preparation, physical wellness, relaxation techniques, and thoughtful exam-day habits will help you remain calm and confident. 

Incorporating strategies like practice tests, digital familiarity drills, breathing exercises, healthy sleep, and positive self-talk prepares both your mind and body for success.

If you’d like more tailored strategies, AP Guru offers personalized tutoring and test-anxiety coaching that helps students build confidence and develop customized plans to face the Digital SAT/ACT with clarity and calm.