Key facts
- An analysis of 238 studies found small to moderate negative effects of test anxiety on results, and more anxiety where exams are seen as high-stakes.
- In one study, material learned through practice tests held up under acute stress, while restudied material did not.
- Writing about test worries just before an exam improved scores, especially for habitually anxious students, in a study published in Science.
- The NHS breathing exercise for stress: breathe in gently counting from 1 to 5, then out counting from 1 to 5.
- For SQE1, a mitigating circumstances claim has to be made by 4pm on the fifth working day after your booked assessment day, for each FLK paper separately (check the official website).
Is exam anxiety normal?
Yes. Feeling anxious before SQE1, the CFA® Program Level I or the FRM® Exam Part I is common, and it need not decide your result. What helps is practical: revise with questions, rehearse the exam under timed conditions, have a plan for the moment panic starts, and get support if anxiety affects your sleep, work or daily life. (von der Embse et al., 2018) (NHS, stress)
An analysis of 238 studies found that test anxiety goes with lower results in tests, entrance exams and grades, with small to moderate effects, and that exams seen as difficult or high-stakes go with more anxiety. (von der Embse et al., 2018) Professional exams are usually both: hard, and high-stakes – expensive, limited in attempts and often tied to a job. So it is no surprise if you feel it. This page is general information, not medical advice.
What does research say helps?
| Study | What was tested | What it found | What you can try |
|---|---|---|---|
| (Smith, Floerke and Thomas, 2016) | Learning by practice tests or by restudying, then recall under acute stress | Stress impaired recall of restudied material; material learned through retrieval practice was not affected. | Revise with questions, not rereading. |
| (Ramirez and Beilock, 2011) | A short writing task about test worries just before an important exam | Scores improved, especially for students who were habitually anxious about tests. | Write your worries down for a few minutes before you leave home. |
| (Jamieson et al., 2010) | Telling students before a practice GRE that physical arousal can improve performance | They scored higher in maths than a control group, and again in their real GRE months later. | Read a racing heart as your body getting ready. |
| (Brooks, 2014) | Saying “I am excited” instead of trying to calm down before a performance | Participants felt more excited and performed better than those who tried to calm down. | Try saying “I am excited” rather than telling yourself to calm down. |
These are single studies, mostly with students in particular settings, not treatments. They point the same way, though: how you prepare and how you read your own nerves both matter. If anxiety is severe or lasts, talk to a doctor rather than relying on techniques.
What can you do in the weeks before?
| When | What to do |
|---|---|
| Eight weeks or more before | Answer questions every day and review every error; add timed sets with checkpoints from the exam pace calculator. If you need reasonable adjustments or testing accommodations, check how and by when to apply as early as you can: the SRA’s SQE website, CFA Institute’s website or GARP’s website. |
| Four weeks before | Sit a full mock at the time of day of your exam. |
| Two weeks before | Rehearse the journey to the test centre and the morning routine; read the rules on what you may bring. |
| The week before | Fewer new topics, more review of your error log; keep your usual routine. |
| The morning | Write your worries down for a few minutes, then put the paper away; leave with time to spare. |
For SQE1, the exam day checklist covers check-in, timings and what to bring; for the CFA® Program and the FRM® Exam, see the finance exam day checklist. Rehearsing pace matters for all three exams: a plan for when to be where in the paper takes one decision off the day.
What can you do in the exam room when panic starts?
- Name it. “This is adrenaline – my body is getting ready.” In the studies above, reading arousal as readiness or excitement went with better performance. (Jamieson et al., 2010) (Brooks, 2014)
- Slow your breathing. The NHS describes a breathing exercise for stress, anxiety and panic: breathe in gently, counting from 1 to 5, then out, counting from 1 to 5 again. (NHS, breathing exercises for stress) During a panic attack it suggests breathing slowly and deeply and reminding yourself that the attack will pass. (NHS, panic disorder)
- Move on. Choose the answer you think most likely, note the question and go to the next one; come back if time allows. Time spent stuck on one question is time taken from the others.
- Check your pace, not your feelings. Compare the clock with the checkpoints you practised. If you are on track, the panic is about the feeling, not the paper.
- If your exam has a break, use it to reset. Water, a few minutes of walking, no replaying of the last session.
What can you do after the exam?
Do not rebuild the paper question by question in forums: it changes nothing and keeps the stress going. If illness or a problem at the test centre affected you, act quickly. For SQE1, a mitigating circumstances claim has to be made by 4pm on the fifth working day after your booked assessment day, for each FLK paper separately (check the official website). (Brigitte's FLK, SQE mitigating circumstances (secondary source)) For the CFA Program and the FRM Exam, check CFA Institute’s or GARP’s website for their own procedure straight away.
| Exam | Results |
|---|---|
| SQE1, January 2027 sitting | 9 March 2027 (check the official website) |
| CFA® Program Level I | within five to nine weeks after the exam window closes (check the official website) |
| FRM® Exam Part I | within eight weeks after the exam window closes (check the official website) |
Use the wait to write two short plans, one for a pass and one for a fail, before the result comes. If it is a fail, the guides failed SQE1? What to do next and failed CFA® Program Level I? What to do next start with the first week.
Which myths about exam nerves get in the way?
- “Nerves mean I am not ready.” Arousal is the body preparing; reading it that way helped in the studies above. (Jamieson et al., 2010)
- “When I am stressed, rereading is safer than testing myself.” In one study, material learned by practice tests held up under stress, while restudied material did not. (Smith, Floerke and Thomas, 2016)
- “I must feel calm to do well.” Trying to calm down did worse than reframing anxiety as excitement in one series of studies. (Brooks, 2014)
- “A hard paper means I failed.” For SQE1, the pass mark is set for each paper to allow for differences in difficulty. (SRA, 31 March 2026)
When should you get support?
Against stress, the NHS suggests simple steps such as staying active, connecting with other people and concentrating on what you can control. (NHS, 10 stress busters) If you are struggling to cope, or what you try is not helping:
- In England, book a GP appointment, or refer yourself to NHS talking therapies if you are 18 or over; call NHS 111 if you need help urgently. (NHS, stress) The NHS also suggests seeing a GP if you have symptoms of panic disorder. (NHS, panic disorder)
- Call 999 or go to A&E if someone’s life is at risk. (NHS, urgent help for mental health) Samaritans answer on 116 123. (NHS, stress)
- In the legal sector, LawCare offers free, confidential support by phone and online chat (Monday to Friday, 9am to 5pm) and by email, including for paralegals in training. (LawCare, helpline, chat and email support)
- In the US, the 988 Suicide & Crisis Lifeline takes calls and texts on 988 and chats online. (988 Lifeline (US))
- Elsewhere, Find A Helpline lists free, confidential helplines in over 175 countries. (Find A Helpline)
What this means for you
Exam nerves are a normal response to an exam that matters. Build the habits that hold up under stress – questions instead of rereading, timed practice, a plan for the moment panic starts – and keep the support list above to hand. If you are still deciding how much time you can give each week, the study-time budget calculator helps you plan without overloading yourself.
What this page covers
- Last updated
- Based on
- Published research on test anxiety, stress and performance; NHS, LawCare, 988 and Find A Helpline pages; the fact register for the SQE1 claim time limit and when results arrive
- Includes
- What research says, a plan for the weeks before, a routine for panic in the exam room, after the exam, myths, support
- Not included
- Diagnosis or treatment, medication, the exam bodies’ adjustment procedures in detail, medical advice
Frequently asked questions
Is it normal to feel anxious before a professional exam?
Yes. An analysis of 238 studies linked test anxiety to lower results with small to moderate effects, and found more anxiety where exams are seen as difficult or high-stakes – which professional exams usually are.
What helps with exam anxiety before the exam?
Revise with questions rather than rereading, sit timed practice at the time of day of your exam, rehearse the journey and the morning, and write your worries down for a few minutes before you leave.
What can I do if I panic during the exam?
Name it as adrenaline, slow your breathing – the NHS describes breathing in and out gently while counting from 1 to 5 – choose the answer you think most likely, note the question and move on, then check your pace against your practised checkpoints.
What if illness or a problem at the test centre affected me on the day?
Act quickly. For SQE1, a mitigating circumstances claim has to be made by 4pm on the fifth working day after your booked assessment day, for each FLK paper separately (check the official website). For the CFA® Program and the FRM® Exam, check CFA Institute’s or GARP’s website for their own procedure straight away.
When should I get help for exam anxiety?
If you are struggling to cope or what you try is not helping, the NHS suggests a GP or, in England, self-referral to NHS talking therapies if you are 18 or over. Samaritans answer on 116 123; in an emergency call 999.
Related tools and pages
Sources
- von der Embse, N., Jester, D., Roy, D. & Post, J., Journal of Affective Disorders 227, 483–493: Test anxiety effects, predictors, and correlates: A 30-year meta-analytic review (2018).
- Smith, A. M., Floerke, V. A. & Thomas, A. K., Science 354(6315), 1046–1048: Retrieval practice protects memory against acute stress (2016).
- Ramirez, G. & Beilock, S. L., Science 331(6014), 211–213: Writing about testing worries boosts exam performance in the classroom (2011).
- Jamieson, J. P., Mendes, W. B., Blackstock, E. & Schmader, T., Journal of Experimental Social Psychology 46(1), 208–212: Turning the knots in your stomach into bows: Reappraising arousal improves performance on the GRE (2010).
- Brooks, A. W., Journal of Experimental Psychology: General 143(3), 1144–1158: Get excited: Reappraising pre-performance anxiety as excitement (2014).
- NHS (nhs.uk): Breathing exercises for stress (12 June 2026). Accessed 30 October 2026.
- NHS (nhs.uk): Panic disorder: what to do during a panic attack, and getting help (22 August 2023). Accessed 30 October 2026.
- NHS (nhs.uk): Stress – symptoms, things you can try, and when to get help (GP, NHS talking therapies, NHS 111, Samaritans) (6 March 2026). Accessed 30 October 2026.
- NHS (National Health Service, England): 10 stress busters (26 June 2026). Accessed 30 October 2026.
- NHS (nhs.uk): Where to get urgent help for mental health (26 April 2023). Accessed 30 October 2026.
- LawCare (mental health charity for the legal sector): Helpline, online chat and email support for anyone in the legal community. Accessed 30 October 2026.
- 988 Suicide & Crisis Lifeline (United States): 988 Suicide & Crisis Lifeline: call, text or chat 988. Accessed 30 October 2026.
- ThroughLine (findahelpline.com): Find A Helpline: free, confidential helplines by country. Accessed 30 October 2026.
- Brigitte's FLK, brigittesflk.com (preparation website, secondary source): SQE Mitigating Circumstances: what counts, evidence and the SQE1 deadline. Accessed 30 October 2026.
- Solicitors Regulation Authority: SQE1 January 2026 results published (31 March 2026). Accessed 24 October 2026.
- Solicitors Regulation Authority: SQE Mitigating Circumstances Policy.
- SQE1 Prep, sqe1prep.co.uk (preparation website, secondary source): SQE1 Exam Dates 2027: 11 to 22 January, Booking and Results (15 October 2026). Accessed 30 October 2026.
- Solicitors Regulation Authority: SQE key dates: assessment dates, booking windows and results days.
- Soleadea (exam prep provider, secondary source): CFA® Exams in 2026 & 2027, All Dates & Levels (1 August 2026). Accessed 30 October 2026.
- CFA Institute: CFA exam dates and fees. Accessed 26 October 2026.
- PrepProviders (comparison website, secondary source): FRM exam dates and fees, 2026 to 2027 (5 October 2026). Accessed 30 October 2026.
- Global Association of Risk Professionals (GARP): FRM Exam logistics and test dates. Accessed 26 October 2026.
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