Have you ever walked into an exam feeling like you’ve done everything right… but then your mind goes completely blank?
It’s more common than you think—and it’s not a reflection of your intelligence or your effort. At the International School of Riga, we understand how stressful exam season can be, and we’re here to support you.
Ms. Ilze, our social-emotional councelor, shares practical guidance and tools to help students who feel confident during prep but struggle to recall information under pressure.
Step 1: What Does “Having Everything Under Control” Really Mean?
It’s important to reflect on what you actually mean when you say you have “everything under control.”
You may be:
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Studying consistently
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Staying organized
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Completing revision plans
But true readiness isn’t only academic. It also includes your mental, emotional, and physical state.
Some things are within your control—like how much effort you put in, how you organize your time, and how you respond to stress.
But many things are not in your control: the exam questions, the opinions of others, or the final outcome.
👉 Accepting this distinction is a key step in reducing performance anxiety and building a more peaceful and focused mindset.
Step 2: Check What’s Really in Your Control
Before the exam, reflect on these questions:
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Have I reviewed my materials regularly over time?
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Have I done active recall and not just passive reading?
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Have I taken care of my basic needs—rest, food, movement, and social connection?
🧠 Your brain and nervous system can only function well under stress if they’ve been supported. A tired, anxious brain is less likely to recall information—even if you studied it thoroughly.
Step 3: What to Do If You “Blank Out” During the Exam
“Blanking out” is often a freeze or flight stress response. It happens when your body perceives the exam situation as a threat—even if you know the material.
Here’s what to do if it happens:
🌬 Breathe (yes, seriously)
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Deep breathing activates the parasympathetic nervous system—the part that calms you down.
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Try a 4-4-6 breath: Inhale for 4 seconds, hold for 4, exhale for 6.
🪑 Ground Yourself
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Feel your feet on the floor.
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Notice one thing you can see, hear, and touch.
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Remind yourself: I am safe. I am capable. I have prepared.
Fighting the feeling makes it worse. Instead, gently breathe through it. With practice, you can learn to recover more quickly and get back on track.
Step 4: Long-Term Prevention – Understand Your Stress Story
To prevent “blank outs” from happening again, we invite you to get curious about your inner story.
Ask yourself:
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What do I perceive as threatening about exams?
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What am I telling myself (consciously or unconsciously) about my performance, self-worth, or ability?
📝 Try This:
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Journal by hand for 10 minutes each day during exam season.
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Start each sentence with: “I tell myself…” and let your thoughts flow.
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Afterward, read what you wrote and gently challenge unhelpful beliefs.
🗣 You can also share your reflections with someone you trust—especially someone who listens without judgment or trying to “fix” you. At ISR, you can always book a confidential talk with Ms. Ilze.
Final Thoughts
Blanking out during an exam doesn’t mean you’re unprepared. It means your nervous system needs support.
✅ With emotional awareness
✅ Consistent self-care
✅ Breathwork tools
✅ And support from trusted adults
…you can transform your exam experience and approach pressure with more confidence.
🌍 Further Reading & Resources
Want to explore more? Here are some excellent evidence-based articles and tools to support your journey: