Staying Relaxed During Exams

Studied for weeks—and then froze up at the crucial moment? An experimental study shows that a three-month NLP training program significantly reduces exam anxiety. Not only subjectively, but also measurably: heart rate and blood pressure dropped significantly.

It’s a scenario that plays out thousands of times every semester: Students study for weeks, master the exam material, and feel prepared. But as soon as the exam begins, a paralyzing fear sets in. Thoughts race, hands shake, the pulse quickens. Despite all the preparation, body and mind seem to fail them in these decisive moments. Test anxiety is a widespread phenomenon that significantly impairs not only performance but also the well-being and mental health of many young people.

This is where the study by Mohammed Fakehy and Mohammed Haggag comes in. The study investigated whether targeted training using NLP methods can help reduce this anxiety. The researchers aimed to empirically test the effectiveness of a three-month NLP training program on students’ exam anxiety. What was unique about the study was that it not only recorded subjective anxiety symptoms but also incorporated objective biological stress indicators such as heart rate and blood pressure into the analysis. Exam anxiety was understood here as a complex interplay of cognitive, emotional, physiological, and behavioral factors. Thus, the research question is: Can structured NLP training significantly reduce not only perceived exam anxiety but also the measurable physical stress responses of those affected?

For their study, the researchers chose an experimental study design with a control group, which allowed for a clear before-and-after comparison. A total of 30 male students from the Faculty of Sports and Physical Education at King Saud University participated. The average age of the participants was 19.6 years. All participants exhibited elevated exam anxiety prior to the start of the study, which served as an inclusion criterion. Random assignment was conducted via computer-generated randomization into two equally sized groups: an experimental group and a control group, each consisting of 15 individuals. During the study, the control group simply participated in their normal daily routine and received no additional intervention.

To measure test anxiety, the researchers used a standardized and validated test anxiety instrument consisting of 93 individual questions, which were divided into six subscales (including fear of the test, confusion, performance anxiety, discomfort, lack of test-taking skills, and disruptions during the test). Each statement was rated on a three-point scale (1 = rarely, 2 = sometimes, 3 = often). In parallel, physiological parameters were recorded: heart rate, systolic and diastolic blood pressure. A digital blood pressure monitor was used to collect this data. The intervention itself consisted of an NLP-based training program that spanned three months. During this period, the experimental group completed a total of 24 training sessions—two sessions per week, each lasting 40 to 60 minutes. In terms of content, the training program focused on various aspects of NLP work. These included goal setting, time management, assertiveness, effective communication, relaxation techniques, and working with internal representations.

The results of the study show that the NLP training program led to a significant reduction in test anxiety among participants in the experimental group. Improvements were observed across all six subscales of the test anxiety instrument following the training period. For example, the score for “awe of the test” decreased from 58 to 51 points, for “confusion” from 51 to 46 points, and for “performance tension” from 38 to 33 points. Significant decreases were also observed in the other areas. Overall, the total test anxiety score in the experimental group decreased from an average of 234 to 198 points. All of these changes were statistically highly significant (p < 0.05).

A clear improvement was also evident at the physiological level. The participants’ heart rate dropped from an average of 86 to 75 beats per minute, systolic blood pressure from 136 to 119 mmHg, and diastolic blood pressure from 88 to 69 mmHg. These physiological changes indicate that after the NLP training, participants not only subjectively experienced less anxiety but also objectively exhibited reduced physical stress. In the control group, however, no significant changes were observed at either the psychological or physiological level; the values remained largely constant there.

The study shows that a structured NLP program can effectively reduce test anxiety. It is particularly suitable for students with severe test anxiety who suffer from both psychological and physical stress symptoms. The combination of various NLP methods with regular application over several weeks appears to be crucial. The intervention was effective provided that the participants actively took part in the sessions and put the exercises into practice. For practical application, it can be concluded that NLP can be specifically used to reduce anxiety in exam situations—for school students, university students, and adults facing professional exams alike. Educational institutions, coaches, and counselors could use such programs as a preventive measure or to provide targeted support to those affected.

Source: Fakehy, Mohammed & M, Haggag. (2016). The Effectiveness of a Training Program using Neuro-Linguistic Programming (NLP) to Reduce Test Anxiety in Consideration of Biological Feedback. International Journal of Behavioral Research & Psychology. 173-177. 10.19070/2332-3000-1600031