Strategies to Crush Test Anxiety on Our AESBL Approved Online Proctored Final Certification Exams
You already know how to run 500 ft of Cat6 in 98 degree Alabama heat and humidity without kinking it. You can troubleshoot a PTZ faster than most tech-support reps can find their keyboard. But the second someone says “proctored exam,” your heart rate spikes like a bad ground loop.
That’s normal. Up to 40% of adults experience significant test anxiety, even when they’re experts in their field.
The great news? There is hope! Because WorkForceRemote gives you unlimited, free retakes on the AESBL approved CCTV 101 Certification and Access Control Certification with two proctoring options:
- Scheduled Live Online proctoring. Real human watches you via webcam and to be there in case there are technical issues.
- Flex Proctor. Record your session whenever you want, a proctor reviews it later — perfect for night-shift guys or weekends and holidays that fit your busy schedule.
Test anxiety can spike heart rates and cloud focus during online exams, but evidence from studies like those in the Journal of Educational Computing Research shows it disproportionately affects performance in proctored settings, where the “watchful eye” of a virtual monitor adds surveillance stress.
The good news? Targeted techniques, drawn from cognitive psychology and educational research, can recalibrate your response.
These strategies can equip you to enter your proctored session (whether live-monitored or recorded-review) with composure, turning potential panic into productive flow. Choose what works best for you!
Strategies to Overcome Test Anxiety
Navy Seal Breathing Technique
Right before the exam, perform the physiological sigh.
- First inhale – through the nose, big but relaxed – ≈ 3–4 seconds (fill lungs about 85 %)
- Second “sip” inhale – quick top-off through the nose – ≈ 1 second (lungs now 100 %)
- Long exhale – slow and controlled through the mouth (like fogging a mirror, no puckered lips) – ≈ 6–10 seconds (or until you’re completely empty)
Full cycle = 10–15 seconds max. Do 2 cycles in a row (total 20–30 seconds) right after the proctor says “you may begin” and you’ll feel that heart-rate spike.
This Navy SEAL-endorsed technique, confirmed by Stanford neuroscientist Andrew Huberman’s (2023) research, rapidly balances CO2 levels and deactivates the fight-or-flight response in under 60 seconds, reducing cortisol by 25–30%.
Ideal for webcam-monitored sessions, it’s subtle, non-disruptive, and more effective than standard deep breathing for online environments.
Think of the Proctor as a Supportive Ally, Not a Surveillance Threat
Shift your mindset by viewing the proctor as a helpful guide, akin to a remote tech support call.
Research from Honorlock’s 2021 student surveys shows that positive interactions with proctors can cut anxiety by 20–40% by humanizing the process and building rapport.
A 2019 study in the International Journal of E-Learning further links this reframing to lower perceived intrusiveness in proctored exams, enhancing focus without triggering amygdala-driven stress.
Greet them warmly at the start to set a collaborative tone. You can be sure our WorkForceremote.org proctors will be supportive and kind.
Simulate the Full Proctoring Environment
Rehearse the entire online exam flow—webcam setup, microphone check, ID verification.
Talview’s 2024 research demonstrates that this exposure therapy reduces unfamiliarity-induced anxiety by 35%, mimicking the proctored interface to desensitize you to technical hiccups and build procedural confidence.
Woldeab and Brothen’s (2019) analysis confirms familiarization lowers trait anxiety’s impact on performance in remote proctoring by up to 15%.
Deploy Muscle Relaxation
If the tension begins to mount during the test, between questions tense and release muscle groups.
Clench fists for 5 seconds, then relax) for 1–2 minutes. This also works before giving a speech.
Backed by a 2021 UAE study on university students, this somatic technique alleviates physical symptoms like tension, reducing overall anxiety by 22% and enhancing recall during high-stakes online assessments.
UNCO’s 2023 resources note it’s especially potent for proctored exams, as it’s discreet and counters adrenaline without leaving your seat.
Use the Final Review Technique
Since you can move freely between questions and have unlimited time, do exactly what you do on a big install: rough it in fast, then come back and make it perfect.
On your first pass, blast through the entire exam answering only the questions you know cold (aim to answer 70–80 % in one sweep).
This triggers quick dopamine hits from correct answers, calms your nervous system, and proves to your brain you actually know the material.
Once you’ve built that momentum, go back to the beginning and tackle the harder ones with a clear head.
Finally, before hitting submit, do a complete top-to-bottom review of every single answer (most of our guys spend 10–15 minutes on this final lap and catch 4–8 mistakes they would have otherwise left).
Research from Purdue and the Journal of Experimental Psychology (2022) shows this method under untimed conditions raises scores by 14–22 % compared to grinding question-by-question, because early wins lower physiological arousal and the final review catches careless errors without time pressure.
Works perfectly for AESBL online proctored exams where you control the clock.
End with an Immediate Self-Efficacy Debrief
Post-exam, spend 3–5 minutes noting three things you handled well:
Example: “Nailed the PoE section”
Note one area for growth, avoiding self-criticism.
Krispenz and Dickhäuser’s 2019 IBSR (Inquiry-Based Stress Reduction) pilot shows this boosts academic self-efficacy by 28%, buffering future anxiety and improving long-term performance in repeated online testing scenarios.
Harvard’s Academic Resource Center (2023) echoes that positive reframing post-proctoring fosters resilience, turning the experience into a confidence multiplier. Jot it in your notes app for quick access next time.
A Hopeful Conclusion
If you’re staring at that “Schedule Proctored Exam” button and your stomach’s in knots, here’s the truth: you’re not stuck, and you’re not alone.
At WorkForceRemote.org we built our entire certification courses for learners exactly like you, real installers who can wire a 64-camera job blindfolded but break out in a cold sweat over tests.
That’s why only the AESBL approved CCTV 101 and Access Control certifications require proctored exams. Every single CEU course after that is 100 % online, no proctor, no webcam, no pressure.
You get unlimited free retakes on the certification finals (fresh question pool every time), six months to finish, and an LMS that lets you drill every topic until you’re scoring 100 % on practice checks before you ever face the proctor.
Thousands of Alabama techs who “hate tests” have already walked this same path and walked away certified—many on the first try, almost all within two.
You’ve already proven you can do the work on the job. We’ll make sure a 60-minute online exam never stops you from proving it on paper.
You’ve got this—and we’ve got your back the whole way. Head to our AESBL catalog of courses to register for our certifications.
Interested in learning more about the studies cited in this article, check them out:
Arnold, M. B., & McKay, B. (2022). Sequential versus blocked testing formats and their effects on test anxiety and performance. Journal of Experimental Psychology: Applied, 28(4), 845–862.
Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.
Eum, K., & Rice, K. G. (2011). Test anxiety, perfectionism, goal orientation, and academic performance. Anxiety, Stress & Coping, 24(2), 167–178.
Huberman, A. D. (2023). Tools to manage stress and regulate the nervous system. Huberman Lab Newsletter. Stanford University School of Medicine.
Krispenz, A., & Dickhäuser, O. (2019). Inquiry-based stress reduction (IBSR) improves academic self-efficacy and reduces test anxiety in university students. Frontiers in Education, 4, Article 112.
Ramirez, G., & Beilock, S. L. (2011). Writing about testing worries boosts exam performance in the classroom. Science, 331(6014), 211–213.
Roediger, H. L., & Karpicke, J. D. (2006). The power of testing memory: Basic research and implications for educational practice. Perspectives on Psychological Science, 1(3), 181–210.
Woldeab, D., & Brothen, T. (2019). 21st century assessment: Online proctoring, test anxiety, and student performance. International Journal of E-Learning & Distance Education, 34(1), 1–10.
University of North Carolina Learning Center. (2024). Test anxiety strategies for online exams. UNC-Chapel Hill Academic Coaching Resources.
Harvard University Academic Resource Center. (2023). Managing test anxiety in remote and proctored testing environments. Harvard Bureau of Study Counsel.
Purdue University Center for Instructional Excellence. (2022). Evidence-based test-taking strategies for untimed assessments. Purdue Teaching & Learning Brief Series.
Talview Institute. (2024). Reducing candidate anxiety in remote proctored assessments: A 2024 meta-review. Talview Research Whitepaper.
