In Brazil, 49.7% of adolescents between 13 and 17 years old report feeling worried about everyday things “most of the time” or “always”, according to the National School Health Survey (PenSE), carried out in 2024 by the Brazilian Institute of Geography and Statistics (IBGE) in partnership with the Ministry of Health and support from the Ministry of Education (MEC). In this phase of life marked by changes, the entrance exam period can further intensify the pressure felt by students.

This is because the expectation of performing well on tests, combined with academic and family demands, can contribute to increased nervousness. In addition to worrying about the final grade, university entrance exams are often accompanied by the challenge of choosing a profession — a decision often associated with the beginning of adulthood.

In this context, finding a balance between studies and moments of rest becomes essential for healthier and more efficient preparation, avoiding mental overload and high levels of stress, as explained by Arthur Bertagia de Souza, pedagogical coordinator at FourC Bilingual Academy.

With that in mind, check out practical tips to face university entrance exams more calmly and confidently!

1. Organize your study routine

Arthur Bertagia de Souza points out that the first step is to organization of a study routine. When facing important assessments, the period leading up to the test should not be neglected. “It is essential to have good preparation to get there, and this involves a regulated study pace, organization of the agenda and frequent revisions. Thus, in addition to keeping the content up to date, the student avoids the accumulation of subjects, reduces anxiety around assessments and develops a more consistent learning routine”, he states.

2. Exposure to the real situation

The brain prefers what is familiar. Therefore, reproducing the moment of the test is a smart way to alleviate the fear of the unknown. According to Arthur Bertagia de Souza, carrying out simulations that resemble the test environment, considering the time available, the ban on cell phone use and the scheduled snack break, helps the student feel more prepared for the day of the assessment.

3. Using the test time

Anxiety can generate anticipation. By becoming aware of this impetus, remaining seated and concentrated for hours becomes easier, allowing the student to take the test calmly. “You have to use the test time in your favor, without wanting to leave early just to finish soon”, he explains.

4. The process also matters

During the test, the ideal is to focus your attention on solving the questions and doing your best. Focusing only on the result, such as the cut-off score, can affect performance. “If you keep thinking about it and find difficulty with a question, it can generate nervousness and get in the way even more”, adds the pedagogical coordinator at FourC Bilingual Academy.

5. Balanced study routine

The study routine must consider what to study, how to study, how to study and the amount of content. According to Arthur Bertagia de Souza, the important thing is to focus on content and performance, always respecting your own limits.

“There’s no point in wanting to study four, five or six hours a day without being prepared for it. In fact, this can leave the candidate even more exhausted, generating sleepless nights and the feeling that they don’t know anything”, he warns. For the coordinator, plan realistic schedules, respect pauses and building a sustainable routine tends to generate better results in the long term.

In the midst of all this preparation, the body should not be left out and is as important as the other required aspects. “We are preparing the body to better deal with stressful situations, which can be more challenging for some candidates than for others. Therefore, it is essential to maintain good habits, such as practicing physical activities, maintaining adequate nutrition and hydration and preserving sleep”, he advises.

Furthermore, meditation, relaxation and breathing exercises techniques help to bring attention to the present moment, reducing the whirlwind of thoughts that usually arise during a test. “A simple method is to breathe deeply, hold the air for four seconds, release it for four seconds and repeat the process”, adds Arthur Bertagia de Souza.

In times of great stress, it is natural to forget important items. Therefore, the best strategy to reduce worries the day before the test is to organize it in advance through a check-up. But what is this? Separate the necessary documentscheck the pens, organize the snacks and water bottle. It is even worth checking the route to the exam location and considering possible unforeseen events.

“Doing all this planning beforehand means that, on the day of the test, your mind is not occupied with these concerns. It needs to be focused only on getting the material and leaving, because everything will already be organized”, concludes Arthur Bertagia de Souza.

By Beatriz Bastos