essay on coping with exam pressure in an effective way

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Speech on Exam Stress

• Updated on  
• Feb 26, 2023

Do you know which factor helps students in giving their best in exams as well as getting the best result? It is the ability to manage exam stress. A little bit of stress is positive as it pushes the student to give their best in the exam but excessive stress makes the situation worse as the student despite hard work underperforms in the exam. Speech on exam stress is an important ASL topic and given below, are two samples of speech on exam stress.

Sample Speech on Exam Stress [200 – 300 Words]

Good morning everyone! I am ABC and today I stand before you to present an insightful and eye-opening speech on exam stress.  Notes, resources, and study material for cracking an exam are easily available yet the most prevalent issue is the inability to tackle exam stress. Be it board exam students, UPSC aspirants, CAT aspirants, JEE aspirants, all of them do face anxiety and exam stress at a certain point. This speaks volumes louder,  how important it is to inculcate the skill of emotional intelligence and stress management in students as it is the ability to manage the stress that sets us apart from the rest. Various factors lead to an increase in stress among students. Those factors are poor time management skills,  low-self esteem, spending too much time on the phone, bad company, negative comparisons by teachers and parents, and procrastination. The most important factor according to me is procrastination because most of the students wait for some sort of motivation or spark to get them started. But the truth is waiting for motivation is useless because you won’t get motivated unless you start working. The journey of a thousand miles begins with a single step and it is just about that one step which the student needs to take and that is start studying daily instead of piling up at the last moment. There are various ways of managing stress which will ensure optimal performance in the exam. Some of the ways are doing exercises and meditation, practising deep breathing techniques, practising affirmations, having a positive company and environment, and proper time management. Always remember that apart from testing knowledge, what exams actually test is the ability to stay calm and handle pressure. Thus, along with mastering your syllabus don’t forget to master the art of stress management. 

Also Read: 10 Stress Management Techniques for Students

Sample on Exam Stress [400 – 500 Words]

Good morning everyone! I am ABC and today I stand before you to present an insightful and eye-opening speech on exam stress. I would like to begin by quoting the lines by Hans Selye which says “Adopting the right attitude can convert a negative stress into a positive one.” Handling stress can either be a make-or-break situation depending upon how one handles it. Schools and colleges do ensure that they have taught concepts mentioned in the textbook with utmost clarity but at times they forget that the most important thing to be taught to students is managing stress. Stress management is that one skill that sets the best standout from the rest and helps in meeting life challenges. A common thing in board exam toppers, apart from their sky-high scores, is the ability to manage exam stress effectively. The never-ending rat race to score the highest in examinations, constant pressure from parents, and unhealthy competition from peers may lead to the development of psychological disorders in students such as depression, anxiety, etc.  As per statistics, one student in every one hour commits suicide in our country. This grave situation speaks volumes louder about the need to instill the skill of emotional intelligence and stress management in students. There are various underlying causes behind the stress which students face at the time of examinations. Some of those causes are having low self-esteem, spending too much time on social media, chronic procrastination, inconsistency, poor time management skills, negative peers, and unhealthy comparisons by parents. The most crucial cause I believe is poor time management skills as the topper as well as underperformer has the same twenty-four hours. The one who can effectively manage time faces less stress as compared to the student who is not able to manage time. Students should have a habit of maintaining daily to-do lists as that reduces the load to remember tasks and helps in the breakdown of a huge chunk of the syllabus to be covered. Important techniques of stress management are proper time management skills, having command over the syllabus, doing yoga and meditation to calm the mind, and having a growth mindset. It is the mindset of an individual along with proper time management skills that help them crack all sorts of exams in a stress-free manner. Always remember, “The bad news is time flies. The good news is you’re the pilot.” Thank you so much! Everyone for being patient listeners.

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you just made my day thanks i got 10/10 on my asl exam however i need to make some ammendments.

Very nice article!! its all based on exam stress. I have always taken ashwagandha in capsule form; however, the gummies version is fresh and healthful. for stress free life and for good sleep and to be healthy .without any stress to write an exam .

Thank you so much for your appreciation of the article. We are glad that you have found your way to deal with exam stress. Please also check out our article on stress management tips for students and let us know your thoughts on it.

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How to deal with exam stress

Exam season can bring on levels of stress and burnout that can hinder your studies. here are some handy tips on how to manage your anxiety.

• Student life

Seeta Bhardwa

Exam stress affects most students in varying ways. It is important to manage this stress and find little ways of helping to eliminate the risk of burnout. 

For some students, exams can be a breeze; revision is second nature to them and they could ace an exam with their eyes closed. But for others, sweaty palms and heart palpitations are just a part of the territory, and it seems that nothing is more impossible than sitting down and revising. Here are some handy tips that can help to dissipate stress and make sure you can get through exam season. 

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1. take regular breaks and schedule in fun things to look forward to.

Even the most intense exam timetables will allow a little time for a study break. This can include 20-minute breaks during your revision day, and longer activities that you can look forward to. Go out for dinner with friends, go to the cinema, attend a gig, anything that you like doing in your spare time that will take your mind off exams. Spending a little time away from the books will leave you feeling more refreshed and relaxed the next time you revise.

2. Exercise and get outdoors

Easily one of the most frustrating things about exam season is that it seems to occur just as the weather brightens up. Use this to your advantage and go out for a walk, or a run, or head to the gym or swimming pool. As well as keeping you healthy, exercise is known to boost your mood and can help to make you more productive while revising. 

Video: 10 common Exam Results Day questions - answered How to deal with stress over exam results How to survive A-level Results Day How to deal with pressure at university

3. Don’t (always) listen to others

As the old saying goes: "comparison is the thief of joy". While it is helpful to discuss topics with fellow students and often to revise together, try not to compare other peoples' revision to your own. Chances are you’re doing just fine, and listening to other people talk about what they’ve learnt will only stress you out and may make you feel like you aren't progressing as well as them. Plus, if they themselves are stressed this can rub off on to you and other people’s stress is not what you need right now.

4. Speak to someone

If the stress gets to a point where it is overwhelming, and is affecting your day-to-day life, try and speak to someone about it. Your university or school should have a service where you can speak to people about your concerns, and will be able to offer more advice on how to manage it. If that seems like too big a step, open up to a family member or a friend about the pressure you feel. You’ll be amazed to know that you aren’t alone in feeling like this.

10 quick ways to help eliminate exam stress 

• Watch a film, a TV show or listen to a podcast or comedian that makes you laugh.
• Drink some herbal tea or a hot chocolate. It’s a well known fact that hot drinks are known to soothe the soul (avoid too much caffeine though!).
• A shower or a bath can help to relieve stress.
• Cook or bake something. Just the thought of having something delicious to eat can bring you joy. As a bonus side note, try and cook something healthy too. You can’t feed your mind well, if you don’t feed your body well.
• Get some sleep. The virtues of a good night’s sleep during exam season should not be underestimated.
• Keep things in perspective. Yes, exams are important. But you are so much more than your exam results.
• Avoid other stressed people. You know the ones I mean. The ones with cue cards outside of the exam hall, frantically trying to remember key dates and equations. They will do nothing for your stress levels.
• Avoid the exam "post-mortem”. You don’t need to know how other people fared in the exam. You’ve done your best, you can’t go back and change your answers so the second you step out of the exam hall, focus on your next exam.
• Be flexible. While having a revision time table is one of the best tools in your arsenal for exam success, don’t be too hard on yourself if you don’t stick to it. If you accidentally oversleep, don’t write the day off.
• Write down everything you feel like you need to do and try and tick one thing off. Just the act of feeling like you are in control of your revision can help. 

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Coping with exam pressure

Health Assured team

31 March 2022

Exams are a necessary part of most studies, as a demonstration of understanding. But they can be intensely stressful...  

Student life shouldn’t really be about stress, should it? But it is, especially when exams are looming. Deadlines for essays and dissertations are just as scary, but at least the work is spread out over a long period—exams are single event s, which lurk in your calendar like a stressful ambush.  

There are ways to combat the stress of upcoming exams, though, keeping yourself mentally fit, resilient and ready to smash the tasks ahead:  

Understand when you’re becoming stressed 

Everyone responds to stress in different ways. Some people thrive on it, in fact—but they’re probably not reading this advice.   

Maybe you find yourself shutting off from your friends, becoming emotionally irrational. Maybe you  fidget, or  put off revising until the last minute. Some people grind their teeth, others throw themselves in to exercise—classic avoidance.  

Think about how you respond to stress, and what you find yourself doing as a coping mechanism. Talk to  friends, and  ask if they notice anything different about you when exams are in the pipeline. You’re looking to build up a picture of your stress  responses, so you can recognise them and deal with them before they take hold.  

Breathing techniques 

Stress causes tension. It’s a physical response, the ‘fight or flight’ response you’ve probably heard of. That tension affects your breathing, making it rapid and shallow—and when this happens, you reduce the oxygen in your bloodstre am.  

In turn, this makes your brain work harder on focus, and  reduces  your ability to make decisions. This is a huge anxiety trigger, and can lead to panic attacks.  

Learning to breathe clearly and deeply is a boon. Focusing on taking big, deep breaths, holding them, and releasing in a single, fluid motion will get the blood pumping (with lots of oxygen!) and help clear some of t hat anxiety.  

Mindfulness 

Taking a little time out to be calm, collected and present in the moment is a great way to cope with pressure. Mindfulness is used in many different situations—it’s not quite meditation, but it’s similar. Just spend a minute thinking  about something you love, and concentrate on how it makes you feel.  

You could think, for example, about:  

• The beach  
• Your favourite TV  show  
• Being with friends  
• A meal that you  enjoy  
• Anything that helps you feel calm  

Keep those thoughts in your mind for a good, solid minute. Concentrate on the sensations you associate with them. After a while, you’ll find that anxiety and stress just melts away.  

Positivity 

This is a simple one—don’t doubt yourself! It’s all too easy to become wracked with doubt when exams are on the horizon. And self-doubt is a serious stressor.   

Tell yourself you can do it. Believe that you can pass, and with flying colours at that. Self-belief is a powerful tool.  

You  probably  don’t get enough sleep. Hardly anyone does,  really—good  quality sleep is a hard resource to find.   

Set up a sleep  regime, and   stick to it . This might seem a bit counterintuitive—you’ll possibly worry about having fewer hours in which to study—but sleeping properly means you’ll be able to use the time you have  in order to  study  we ll . It’s about quality of study time. And sleeping properly means you’ll hit the library refreshed, meaning better quality time spent there, meaning less stress. It’s like a vicious circle, except this time the circle is nice!  

If you would like to find out more information on any of the topics mentioned in this article, please contact Health Assured on:   

UK: 0844 892 2493  

ROI: 01 886 0324  

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Tips for Coping With Exam Anxiety

• January 25, 2022

Be sure to get enough sleep

Eat well before an exam, do practice exams, talk about their nerves, try teaching others, request extra time, when to seek professional help for exam anxiety .

Most students will experience anxiety around exams at some point.  In fact, according to a study published by the British Psychological Society , 80% of young people have felt that exam pressure negatively impacted their mental health. Exam anxiety can feel like an unavoidable part of schooling, impacting students from primary school all the way up to A-Levels.

There are many reasons students can have exam anxiety, such as fear of failure , not understanding the material, or overwhelming pressure to perform. Though exam anxiety may feel unrelenting, there are many ways to help alleviate that anxiety. We’re here to show you some of our best tips for getting rid of pre-test nerves and setting your student up for confidence and success.

As you likely know all too well, everything feels so much worse when you’re overtired! Lack of sleep can often make negative emotions like anxiety feel insurmountable. More than that, lack of sleep significantly impacts cognitive function, making it much harder to recall information and focus on a task at hand. In short, not getting enough sleep is bad for your anxiety and your test-taking abilities.

It’s important that students get enough sleep the night before an exam. Whether it’s a basic spelling test or GCSE’s, adequate rest is essential. How many hours does your child need to be well-rested, though?

The amount of sleep needed varies from age to age. Primary school students (ages 6-12) need 9-12 hours of sleep per night. Once your child reaches their teenage years, their sleep needs don’t change too much, still requiring 8-10 hours a night–yet studies have found that 90% of British teens don’t get adequate rest every night!

However, there are things you can do to ensure your child gets adequate rest the night before a big exam. Limit your child’s screen time as best you can. If you have a teen who’s very attached to their phone, encourage them to leave it in the living room or kitchen a night before an exam. 

Anxiety can make it difficult to get shut-eye. If your child’s worries are keeping them up the night before a big test, do what you can to help quiet their mind so they can rest. Younger kids may want to sleep in your bed with you or have a special toy with them to feel safe. To help your teen, encourage them to practice breathwork or meditation to help quiet their minds. 

There are few things more distracting than a tummy grumbling from hunger! Eating well before an exam is an essential part of ensuring success. Your student’s body needs fuel to focus and help their brain work as best it can.

If you’re seeking an extra jolt of brainpower for your student, these foods that are proven to have brain-boosting abilities :

• Whole grains provide the kind of complex carbohydrates needed for ideal brain function. 
• Omega - 3 is a complex fatty acid that helps increase brain function as well. You can find it in foods like salmon, olive oil, soybeans, chia seeds, and walnuts. 
• Berries are rich in gallic acid, an important antioxidant. Strawberries, blueberries, raspberries–really any kind of berry gives you a great gallic acid boost!
• Eating your veggies is important for exam prep, too! Leafy greens like spinach and kale are full of Vitamin K, which helps the brain’s neuropathways thrive.
• Dark chocolate is a yummy treat that also packs an antioxidant punch.

These are some of the best foods to improve brain function. However, it’s most important to just eat something before an exam. Anxiety can make it difficult to stomach food. If your child is really anxious, encourage them to have small bites of bread or crackers, and to try a cup of hot tea. While caffeine can help your child stay alert, encourage them to limit their coffee or energy drink intake the morning of an exam. Too much caffeine can only exacerbate anxiety.

Practice makes perfect, and that often applies to exams, too! For many students, it’s not knowing what will be on an exam that makes it so stressful. This is particularly true for standardised tests like GCSEs or A-Levels. 

Practice tests are a great way to help students feel more comfortable going into an exam. Rather than just simply studying and memorising, which is often a passive activity, practice tests force students to actively engage with the material and see where the gaps in their knowledge are. Practice tests also help familarise students with a test format, which can help them f eel more prepared and in turn reduce nerves.

Your child’s school may offer practice tests before big exams like GCSEs, and teachers can be a great resource to direct your child to further practice exam opportunities. Test-prep books with practice exams can also be found at many bookstores and online. However, if your child is seeking more individualised help for a practice exam, a tutor can provide customised support to help your student feel more secure in their ability to do well on an exam.

GoStudent’s world-class tutors utilise our innovative online learning platform to help students ace their practice exams and feel more prepared for the real thing.

Your child may be so anxious and overwhelmed about their upcoming exam that they don’t want to talk about it. However, talking about it is one of the most important (and easiest!) ways to cope with anxiety.

Start a conversation with your child about their exam anxiety. If they’re concerned about GCSE’s or A-Levels, they likely feel the pressure of performing well to be set up for a good future. This is a lot for a teenager to bear! When talking with your child about their exam anxiety, let them know that you are there to support them no matter what. Come up with an action plan together to help alleviate some of their test anxiety, such as tutoring, practice exams, and a study schedule. 

You can also encourage your student to speak with someone else about their exam worries. An older sibling, cousin, or friend who has recently been through the same exams can help provide some perspective. Peers and classmates can also be helpful to talk to–knowing they aren’t alone in their anxieties is a great relief.

Though your student’s exam anxiety may be all they can think about, it can be helpful to remember that they’ve made it through school this far! Even if your child feels like they don’t know enough to do well on their exam, they have plenty of knowledge they can pass on to others. Becoming a tutor can be an enriching, motivating, and empowering activity. It can also help your child gain perspective, and realise that they are smart and knowledgeable, giving them the confidence they need to do well on their exam. GoStudent is always looking for passionate new tutors to join the team–why not check it out?

If your student is worried they won’t have enough time to complete their exam, requesting extra time can be a solution. Some teachers and schools will grant extra time to students upon request if they are anxious about finishing an exam in time. Extra time is mandated for students with certain learning disabilities, such as dyslexia , dysgraphia , and ADHD. However, tests administered by the government, including GSCEs, may require specific documentation to allow students to have extra time.

At the beginning of the school year, speak with your child’s teachers and other school officials to ensure all the proper documentation is on file so that when test time comes around, your student will get the accommodations they need. 

Exam anxiety is normal, and something most students encounter at least once throughout their schooling. However, persistent, all-encompassing anxiety requires extra care.

If your child’s anxiety extends outside just schooling or isn’t alleviated by any of the methods outlined above, enlisting professional help can be crucial. How can you tell if your child’s anxiety is normal or requires treatment, though?

Signs of an anxiety disorder, such as general anxiety disorder, can include:

• Irritability
• Trouble concentrating
• Extreme self-consciousness or sensitivity to criticism
• Withdrawl from socialising with friends
• Frequent stomachs or headaches
• Changes in appetite
• Difficulty sleeping
• Repeated reassurance-seeking
• Substance abuse
• Sudden fits of rage

If your child is frequently exhibiting any of these signs, they may be living with an anxiety disorder. If you suspect that’s the case, start by talking with your child. Let them know you can tell they are feeling stressed and anxious, and that you want to help them. They may not even realise that how they feel is abnormal or something that can be fixed.

Your child may be apprehensive to get professional help, but remind them that getting help is what they need to feel better. If you’re unsure where to go, your child’s school counsellor or GP can help put you in touch with a qualified professional. Treatment can include talk therapy, cognitive behavioural therapy (CBT), or in some cases, medication. 

Exam anxiety is normal. However, it’s something that can be alleviated. With a little preparation, focus, and help, your child can feel ready to take on the world–or at least their GCSEs.

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Table of Contents

Introduction

Exams can be a source of immense stress and anxiety for many individuals. Whether you’re a student preparing for final exams, a professional studying for a certification test, or anyone facing a high-pressure examination, it’s essential to equip yourself with effective strategies to deal with exam stress. In this comprehensive guide, we will explore in-depth techniques, valuable insights, and practical advice that will help you conquer exam stress and perform at your best.

Understanding Exam Stress

To effectively manage and overcome exam stress, it’s important to first understand its underlying causes and effects. Exam stress occurs when the pressure to perform well in exams leads to feelings of anxiety, nervousness, and tension. This stress can manifest in various ways, including difficulty concentrating, sleep disturbances, lack of motivation, and physical symptoms like headaches or stomachaches.

One of the key factors contributing to exam stress is the fear of failure. Students often experience immense pressure to achieve high grades or meet academic expectations, leading to heightened stress levels. Additionally, time constraints, extensive syllabi, and the competitive nature of exams can further exacerbate stress.

Recognizing the Signs

To effectively address exam stress, it’s crucial to recognize the signs and symptoms associated with it. By identifying these indicators, you can take proactive steps to manage and alleviate stress. The following are some common symptoms of Practicing Self-Care and Mindfulness:

Feeling overwhelmed and constantly worried about exams

The anticipation of exams can lead to persistent feelings of worry and apprehension. You may find yourself constantly thinking about upcoming exams, which can negatively impact your ability to focus on studying.

Difficulty concentrating and racing thoughts

High levels of stress can make it challenging to focus and retain information. You may experience a racing mind, jumping from one thought to another, making it difficult to concentrate on studying effectively.

Effects on hunger, sleep, and energy levels

Exam stress can disrupt eating habits, sleep schedules, and overall energy levels. Some individuals may experience a loss of appetite, while others may turn to comfort eating. Sleep disturbances, such as insomnia or disrupted sleep patterns, are also common during periods of exam stress.

Increased irritability and mood swings

Stress can lead to heightened irritability, mood swings, and emotional instability. You may find yourself becoming easily frustrated, snapping at others, or experiencing frequent mood fluctuations.

Procrastination and avoidance

The fear and anxiety associated with exams can sometimes lead to procrastination and avoidance of study materials. You may find yourself engaging in activities unrelated to studying or finding excuses to delay your preparation, which can further intensify stress levels.

Coping Strategies for Exam Stress

Effective Time Management

Developing a well-structured study schedule is essential to effectively manage exam stress. Divide your study material into digestible bits and set out a time for each subject or topic. Prioritize tasks based on their importance and create a realistic timeline that accounts for both study time and breaks. By organizing your study sessions, you can reduce the feeling of being overwhelmed and ensure you cover all necessary material.

Consider using time management techniques such as the Pomodoro Technique, where you work in focused intervals followed by short breaks. This method can enhance productivity and prevent burnout. Experiment with different study schedules and find the one that works best for you.

Practice Mindfulness and Relaxation Techniques

Incorporating mindfulness and relaxation techniques into your daily routine can significantly reduce exam stress. Being totally present at the moment, without judgment, is what mindfulness entails. It allows you to observe your thoughts and emotions without becoming overwhelmed by them.

Start by practicing deep breathing exercises to calm your mind and relax your body. Take calm, deep breaths through your nose and out through your mouth. You can also explore meditation and yoga, both of which promote relaxation, improve focus, and reduce anxiety. Set aside dedicated time each day for these practices to create a sense of calm and balance in your life.

Prioritize Self-Care

Taking care of your physical and mental well-being is vital during the exam preparation period. Neglecting self-care can amplify stress and hinder your ability to perform at your best. Consider the following self-care practices:

• Sleep : Ensure you get enough sleep to support optimal brain function and memory consolidation. Create a consistent sleep schedule and aim for 7-9 hours of quality sleep each night. Establish a bedtime routine that promotes relaxation, such as reading a book or listening to soothing music.
• Nutrition: Maintain a balanced diet with nutritious meals to fuel your body and mind. Avoid excessive caffeine and sugar, as they can contribute to energy crashes and hinder focus. Incorporate foods rich in vitamins, minerals, and omega-3 fatty acids, which have been shown to support cognitive function.
• Hydration: Drink plenty of water throughout the day to stay hydrated. Dehydration can cause lethargy, drowsiness, and headaches. Keep a water bottle available and make it a habit to drink water on a regular basis.
• Physical Activity: Engage in regular physical activity to release endorphins, reduce stress, and improve overall well-being. Choose activities you enjoy, such as walking, jogging, dancing, or practicing a sport. Even short bursts of exercise can have positive effects on mood and cognition.
• Breaks and Recreation: Schedule breaks during your study sessions to relax, rejuvenate, and engage in activities you enjoy. Take a walk outdoors, listen to music, practice a hobby, or spend time with loved ones. Allow yourself moments of leisure to recharge your mind and prevent burnout.

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Utilize Effective Study Techniques

Experiment with various study approaches to see what works best for you. Active learning, where you engage with the material through discussions, quizzes, or practical applications, can enhance understanding and retention. Consider the following study techniques:

• Note-taking: Take organized and concise notes during lectures and while reading textbooks. Summarize key points, highlight important information, and use visual aids like diagrams or mind maps to enhance comprehension.
• Mnemonic Devices: Create mnemonic devices or acronyms to help you remember complex information. Associating new concepts with familiar objects or memorable phrases can make the material more accessible and easier to recall during exams.
• Flashcards: Use flashcards to review and memorize key facts, definitions, or formulas. Write the question or term on one side and the answer on the other. Quiz yourself regularly using flashcards to reinforce your knowledge.
• Teach Others: Explaining concepts to someone else is an excellent way to solidify your understanding while reinforcing key concepts. Find a study partner or join a study group where you can take turns teaching and discussing topics.
• Practice Past Papers: Familiarize yourself with the exam format and types of questions by practicing past papers or sample exams. This will not only help you become comfortable with the exam structure but also identify areas where you need further revision.

Seek Support

When you need help, don’t be afraid to ask for it. Surround yourself with friends, family members, or classmates who can offer encouragement, understanding, and assistance. Join study groups to collaborate with peers, share knowledge, and discuss challenging topics. Explaining concepts to others can deepen your own understanding and provide a fresh perspective.

If exam stress becomes overwhelming or starts interfering with your daily life, consider speaking with a counselor or seeking professional help. They can offer advice, coping skills, and a safe venue for you to share your worries. Remember, seeking support is a sign of strength, and you don’t have to face exam stress alone.

Stay Positive and Visualize Success

Maintaining a positive mindset is crucial when dealing with exam stress. Negative thoughts and self-doubt can hinder your performance and increase anxiety. Instead, focus on positive affirmations and visualize yourself succeeding in your exams. Replace negative thoughts with statements like “I am prepared,” “I am capable,” and “I will do my best.”

Surround yourself with supportive and motivating individuals who believe in you and your capabilities. Engage in positive self-talk and remind yourself of past accomplishments and challenges you have overcome. Embrace the power of positive thinking to boost your confidence and reduce anxiety.

Exams may induce stress, but by implementing these comprehensive strategies, you can effectively manage and overcome exam-related anxieties. Remember that exams are just one aspect of your academic or professional journey, and your worth extends far beyond a test score. Prioritize your well-being, adopt healthy study habits, seek support when needed, and believe in your abilities. With a proactive mindset, diligent preparation, and the utilization of effective coping techniques, you can navigate exam stress with confidence and achieve the success you deserve.

Suggested Blogs:

• How to Avoid Procrastination and Achieve Optimal Productivity
• Time Management tips for students

Frequently Asked Questions

Effective time management is crucial during exam preparation. Break down your study material into manageable chunks, create a study schedule, and prioritize tasks based on their importance. Consider using techniques like the Pomodoro Technique, which involves working in focused intervals followed by short breaks. Experiment with different study schedules to find what works best for you.

Exam stress can be considerably reduced by incorporating relaxation practices into your routine. Practice deep breathing exercises, meditation, and yoga to promote relaxation and reduce anxiety. Set aside dedicated time each day for these practices to create a sense of calm and balance in your life.

Self-care is essential during exam preparation as it supports your physical and mental well-being. Get enough sleep, maintain a balanced diet, stay hydrated, engage in regular physical activity, and take breaks to relax and rejuvenate. Prioritizing self-care helps reduce stress levels and improves your ability to perform at your best.

Different study techniques work for different individuals. Consider active learning methods such as note-taking, mnemonic devices, flashcards, teaching others, and practicing past papers. Experiment with these techniques to identify which ones enhance your understanding and retention of the material.

Seeking support is essential when dealing with exam stress. Surround yourself with supportive friends, family members, or classmates who can offer encouragement and assistance. Join study groups to collaborate with peers and discuss challenging topics. If needed, don’t hesitate to reach out to a counselor or seek professional help. They can offer advice, coping skills, and a safe venue for you to share your worries.

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7 tips to help you cope with exam stress

27 April 2017

A little stress can be a good thing: it can be the motivational push that we need to get things done.

1. Remember to breathe

Setting aside a couple of minutes every day to practice mindfulness techniques, such as breathing exercises or UCL's 10 Minute Mind, helps you to calm down your body's stress response and shift your attention back to the present moment. In turn, this gives you time to rationally think through the anxieties you have, rid yourself of unhelpful thought patterns and enables you to deal with a large number of exams and begin more effective revision. 

2. Eat, sleep and exercise well

Pulling all-nighters, surviving on a poor diet, and getting minimal amounts of movement into your day can increase symptoms of anxiety. For your body's best performance, make sure you're getting 8/9 hours of sleep, enough slow-release carbs, less caffeine and more water, and at least half an hour of exercise per day.

3. Set realistic goals

Setting realistic goals, whether you have several weeks, days or hours before your exam, helps you to put everything into perspective. Acceptance of your situation and working within the realms of what you have maximises your productivity without the risk of burning yourself out.

4. Don't go it alone

In 2004, a research paper published in Linguistics and Education saw that revising with peers is an effective study technique as it allows individuals to better absorb their own notes. Furthermore, the emotional benefits of social support tend to include a better sense of confidence and autonomy.

5. Pace yourself through panic

Panicking before, during or even after an exam is common among university students. If you experience it at any point, take six deep breaths, hydrate yourself, and then go back the problem at hand, being sure to break it down into several, manageable chunks. Remember that there is usually a rational solution to every problem, even if you can't see it at first glance.

6. Believe in yourself

When being constantly faced with new challenges, we often forget to look back at how far we have come and how much we have already achieved. Given that you have prepared well, there should be no reason for you to worry. Therefore, when experiencing a negative thought, try to replace it with a positive one. For example, instead of thinking 'If I don't get at least a 2:1, I am a failure', think 'Whatever I get, I will be proud of myself and value how much I have already achieved'. You can do this!

7. If you feel like you are struggling, talk to someone

Asking for help is never shameful. In the most extreme cases, it can help save a life. When struggling, talk to friends, family, or your personal tutor about how you are feeling. Alternatively, don't be afraid to seek professional help and support.

Good luck, everyone!

Maryam Clark is a Biosciences PhD student at the UCL School of Life and Medical Sciences and is a student journalist for myUCL.

Useful links

• UCL Student Support & Wellbeing's exam success guide
• UCL Student Psychological Services' tips for dealing with exam anxiety
• UCL and external support
• Mind (mental health charity)
• Samaritans (mental health charity)

 Maryam Clark, myUCL Student Journalist

Coping with exam pressures at university

• 04 June 2019

Author: Lydia, 23

• Exam stress

Topics mentioned: exam stress , looking after yourself at uni , anxiety , self-care

About:  Uni exams or essay deadlines stressing you out? Lydia shares her advice on ways you can look after your mental health and wellbeing during this time.

For many students, the pressures of exam season can be overwhelming and counterproductive. It differs for each individual – sometimes, it can mean difficulty concentrating, or it could make you feel panicked.

Recognising and acknowledge feelings of anxiety towards exams is a significant hurdle. It is easy to compare yourselves to peers and think about how you feel you “should” be coping with your upcoming exams. It’s important, however, to concentrate on yourself and how you will look after your own wellbeing through what can be a stressful time.  

It’s important to concentrate on yourself and how you will look after your own wellbeing through what can be a stressful time.

During revision

Starting revision is often the biggest hurdle to overcome. You have numerous deadlines, essays to write and exams to take. At the beginning, it’s difficult to envisage how - or even if - you will make it to the finish line. Organisation skills are paramount from the outset and the first step is to complete a detailed plan. By devising a plan of action, including exam dates, deadlines and a revision schedule, you will be able to stagger the tasks and ensure assignments are completed on time. A methodical approach will help you feel in control and less overwhelmed.

During the revision period, it’s really important to utilise different techniques to stay on top of your workload. This includes setting short-term and realistic targets, implementing a variety of revision techniques and self-assessment. These techniques will allow you to monitor your progress, identify areas for development and feel on top of things.

It’s equally important to ensure you schedule time in to relax and unwind. Things such as exercising, fresh air and a change of scenery will help you to maintain a positive frame of mind, and early nights and eating well will help you to remain energetic and focused.

It’s equally important to ensure you schedule time in to relax and unwind.

Taking your exams

When it comes to the day of the exams, try to stay calm. Mindfulness, meditation and breathing techniques help to slow down heart rate and reduce feelings of panic. In exams, this will help you to think more logically and answer the exam questions more confidently.

Other techniques include shoulder-rolling, which helps to release physical tension. Introducing these techniques ahead of exams will help you to feel more prepared under stressful circumstances. For example, you can practise mindfulness techniques using apps such as Headspace .

Adopting a positive ‘can do’ attitude and believing in yourself during the revision period will translate into exam performance. This includes replacing negative beliefs, with positive ones, such as, “I will succeed in my maths exam”. It's important to believe in yourself and your ability!

Maintaining focus right before entering the exam is also very important, which may mean avoiding classmates before the exam or developing a ‘pre-exam’ routine. The night before, make sure to get a good night's sleep and try to finish revision at a reasonable time in order to rest properly.

The night before, make sure to get a good night's sleep and try to finish revision at a reasonable time in order to rest properly.

Talk to someone

If you’re struggling with the pressure of exams, it’s really important to speak to someone. Whether it be a friend, family, member of staff, counsellor or helpline – there is always someone who will be able to help. Accepting help and using the support network around you is a critical way to cope during the exam period.

This was a turning point for me as a university student. In my final year, I found the pressures of achieving the all-important 2:1 too much to handle. My anxiety became unbearable and I didn’t feel like I was ever going to reach the end goal of completing my degree. For a long while, I found myself in denial – it felt like a sign of weakness to ask for help and my peers seemed to be managing just fine. Close friends and family soon realised that I wasn’t coping and provided invaluable guidance and support that I am eternally grateful for. Graduating with a 2:1 was the proudest day of my life. Believe in yourself – you can do it!

Believe in yourself – you can do it!

More information and advice

Looking after yourself at uni

Reaching out for help

Where to get help.

Free, short-term online counselling for young people aged 25 or under. Their website also provides lots of information and advice about mental health and wellbeing. 

Email support is available via their online contact form .

They have a free 1-2-1 webchat service available during opening hours.

Student Minds

Supports students to look after their mental health by providing information and advice.

They also provide details about local services offered by universities and information on how you can access support group programmes.

You can call or email for more information (this is not a helpline).

Student Space

Provides mental health support to students.

Find what support is available at your university .

Webchat service available.

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Coping with Exam Stress: 7 Ways to Manage Pressure

05 July 2018

by aparto admin

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Aparto admin.

As end of module and final exams approach, I’m sure we don’t have to tell you just how stressful the next few weeks can be. Endless days in the library, social media blackouts and all-nighters may help you retain more information – but they do little good for stress and blood levels.

That’s why we’ve put together a list of handy tips to help you manage stress at this trying time of year. Not only will this improve your mental and physical wellbeing, but it can also help you perform better when it’s time to flip the exam paper over and pick up your 2B.

We’ve also enlisted the help of student and young person mental health organisations to offer their advice on how best to handle the pressures of the exam period. Marta Polizzi of the University Mental Health Advisers Network and Nihara Krause of teenage mental health organisation stem4 , have kindly shared their advice.

We hope these seven tips help you tackle the exam period, achieve the best results possible and really savour that post-exam pint.

1. Prepare well in advance

The panic created by a lack of preparation is perhaps the greatest cause of stress in the run-up to exam time. Finding yourself on the eve of a big exam with a stack of books unopened is a dreadful experience, and one that is best avoided at all costs.

So, a simple, yet hugely effective pre-emptive resolution is to make sure you’re well prepared. In the run-up to exam time, make sure you segment your revision across your modules, so you can schedule small windows of concentrated revision. Make a physical calendar of your study schedule and try to stick to it – perhaps even rewarding yourself for every five study segments you fulfil.

This is echoed by Marta: “Make sure you plan and organise your time well. Break revision into small parts, don't set unrealistic expectations for yourself, and try not to leave everything for the last minute. That will just increase your stress!”

2. Make studying social

Shutting yourself away from distractions may seem the best tactic during the intense pre-exam study period, but it may have a negative impact on your mental wellbeing and could lead to stress. A simple smile from a friend when you’re nose-deep in the books can be a great stress-buster, and will help you to feel like you’re not alone in this.

Furthermore, your friends may have the answers to a tricky question you’re looking for. Rather than stressing out trying to find a reference about Nietzsche’s views on perspectivism, a friend may be able to offer perfect insight and clarity.

Marta agrees, and suggests adding a little structure to social studying: “You could attend exam revision workshops with friends through your library to gain skills in revision, or attend exam revision lectures to get information about past papers. Give yourself plenty of time to revise for exams to consolidate your knowledge and build up your confidence.”

3. Stay active and keep fit

Marta and Nihara are in agreement about the importance of remaining active during exam time – so resist the temptation to stock up on instant noodles and lock yourself away for days on end. Exercise can help clear your mind and release endorphins which will keep you motivated and energised. A study session after a river-side walk is bound to be more fruitful than an all-nighter in a dimly-lit room.

Nihara suggests you maintain a strict period of rest, whilst also doing at least half an hour of exercise per day, whilst Marta offers the following:

“You can’t expect to stay focused 24/7, your brain will need a break, and you will too. Go outside and keep your mind off exams. Use this time to do some exercise and keep active, and eat healthy and well-balanced meals. Research confirms that these activities can help relieve stress and improve academic performance.”

4. Develop a positive outlook

Using the above three techniques, you’ll be in a good position to start developing a more positive outlook during exam time. Rather than viewing the exam period as a potential banana skin – view it as an opportunity to demonstrate your knowledge and your skills. Even if you’ve not covered every inch of every study guide, you’ll still have plenty of knowledge to share and arguments to raise.

Nihara suggests the following three-step strategy:

• Change fear thoughts to challenge thoughts – focus on what you can achieve rather than on what you can’t.
• Visualise the positives ahead and the results which will make the current effort worthwhile.
• Be brave about getting things wrong and see mistakes as opportunities to do things again and get them right.

5. Use the full support network available to you

Universities are great for providing students with the support networks and assistance they need throughout the term and during exam time. As this traditionally-stressful part of the year approaches, we’d recommend using as many of these resources as possible – as well as friends and family, of course. Marta offers this guidance:

“Many universities organise exam stress workshops – so you can learn some deep breathing relaxation techniques and mindfulness tricks to deal with stress. Make sure you have opportunities to talk to someone about your worries before exam revision starts, including your friends and family. Write down exactly what your worries are and whether you have control over them or not.”

Some universities have even implemented puppy rooms to alleviate exam stress. If your university offers this, be sure to indulge and go bust stress by hugging a baby dog or two.

6. Create your perfect study playlist

Music can help stimulate the brain immeasurably and can be an effective antidote to exam stress. Before you kick off the main stretch of study, it’s well worth putting together a revision playlist. Classical music and instrumental tracks are great, as they stimulate the brain without distracting with words.

Alternatively, artists such as Sigur Ros provide great study playlists. Their vocals are sung in Hopelandic, a made-up language without meaning, so won’t set your mind racing in the wrong direction.

Just be sure not to place your all-time favourite tracks on the playlist, as this could permanently associate the song with study time – potentially ruining it forever.

7. Build a study space

We’ve alluded to this throughout this guide, and we think it’s worth reiterating this again – it’s vital to build a healthy and beneficial space to study. Your room is a natural option for this; it’s where you’re most comfortable and where your belongings are.

Make sure your study space is packed with natural light, full of fresh air and in close proximity to all essentials (plenty of snack and drinks, and breakout activities). Comfortable seating, a surplus of stationery, and a trusty, speedy computer are all essential items to ensure your study periods are as fruitful as possible.

Above all, your study space must be a location you’ll gladly spend a few hours at a time – somewhere you won’t resent or enter hesitantly.

At aparto, our student homes offer the perfect place to study for all your university exams – providing an idyllic home from home. Visit the homepage to find out more.

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Exam Stress: Here’s How You Cope With It

Exams are an important part of every student’s life and it is common for you to be under pressure, facing exam stress when exams are waiting around the corner.

If you’re facing exam stress , it is bound to affect your studying.  So how exactly do you cope with this exam stress and study better?

Tips to overcome exam stress

Create a timetable . A simple way to beat exam stress is to create a timetable or a study plan to help you study and revise until your exams begin. This helps you plan properly and puts your workload into perspective. Remember to be realistic with your timetable and accept your conditions so that you can give everything proper attention. 

Take proper breaks. When you’re stressed and overwhelmed, it’s best to take some time to unwind and relax in between study sessions. By doing this, you are giving your mind some rest and allowing the stress to move on. Taking a small walk post lunch or just doing nothing will help you feel refreshed and recharged, and help cope with stress.

Clear your room and study table. A cluttered desk is the sign of a cluttered mind. Organizing your physical environment and keeping it tidy can help you feel better, clear your mind, increase your productivity and reduce your stress. Hey, maybe the cleaning will be therapeutic and help manage your exam stress!

Try your hand at meditation. Meditation, guided or unguided is a great way to relieve stress. Meditation helps you focus your attention in the moment, calms your mind and even reduces the production of cortisol, the stress hormone in your body. It will help you focus on the task at hand and not overflow your mind with worry about the exams and studying. It is a simple and effective way to overcome exam stress and has many benefits if practiced regularly.

Try meditation for stress relief with Evolve’s wide range of guided audios.

Maintain a proper diet. During exam time, it is key to follow a proper diet. Eating sugar rich foods or heavy meals before a study session will divert your body’s energy from studying to processing and digesting the food. Eat light and healthy meals at regular intervals and you’ll feel better and reduce exam pressure as your focus and energy will be on the study materials. Follow the same practice even on the day of the exam. You could also practice mindful eating in order to try and appreciate your food and overcoming stress during meals.

Get enough sleep. A major reason as to why you may be unable to study properly is due to lack of adequate sleep. This causes stress too! It is really important to give your mind and body enough time to rest and recover. You should sleep enough so you can attack the day fully energized, with lesser exam stress. You can even alter your diet and eat food that can help you sleep , meditate for better sleep. Try adjusting your habits in simple ways to get better sleep as well.

Exercise frequently. Even during exam season, you should try and exercise regularly. Physical activity and exercise will help keep you healthy but the stimulation is really good for your mental well-being. When you exercise, endorphins are released into your body. These are the feel-good hormones that will make you feel lighter and happier. It’s a simple and effective way to overcome exam stress.

These are just some of the ways you can cope with exam stress. Studying smart and hard will always be important. Remember, if none of these work and you’re still under stress, we suggest seeing a professional for further guidance on reducing stress.

Try out meditation for stress with Evolve’s varied guided audios designed specially to help you overcome and reduce stress. The Evolve app is now live globally on Android & Apple, click here to try for free!

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Coping with exam pressure - a guide for students

Updated 24 October 2023

Applies to England

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This publication is licensed under the terms of the Open Government Licence v3.0 except where otherwise stated. To view this licence, visit nationalarchives.gov.uk/doc/open-government-licence/version/3 or write to the Information Policy Team, The National Archives, Kew, London TW9 4DU, or email: [email protected] .

Where we have identified any third party copyright information you will need to obtain permission from the copyright holders concerned.

This publication is available at https://www.gov.uk/government/publications/coping-with-exam-pressure-a-guide-for-students/coping-with-exam-pressure-a-guide-for-students

Coping with exam pressure – a guide for students

How to feel more confident about exams and assessments

What are negative beliefs.

Many people with high exam anxiety can’t stop worrying about failing or the consequences of failing. For instance, ‘If I fail my GCSEs my whole life will be a failure’. These types of beliefs focus on what you can’t do rather than what you can.

Replacing negative beliefs with positive beliefs

Find a positive, realistic belief that can replace the negative belief. For instance, if your negative belief is ‘I am rubbish at maths’ a positive, realistic alternative could be: ‘Even if I will never be the best at maths, I will do better if I have a revision plan and stick to it’.

The key things to remember are that:

• if you suffer from anxiety, replacing negative beliefs can help
• some people find it helpful to keep a record of their beliefs
• you can become a more confident person with a ‘can do’ attitude

How to best plan your revision

For many students, starting revision is the biggest hurdle to overcome.

One of the most effective ways to build confidence about taking exams, overcome any nervousness about starting revision, and manage any worry about taking exams, is to structure revision.

A good way to manage this is to:

Create a plan: break down everything you need to revise into small topics and just revise one topic at a time. By creating a plan you are taking control

Set targets: identify when you are going to revise each topic. Give yourself a time limit for when to complete each topic

Check progress: check your progress and set yourself a new time limit if necessary. Once you’ve met a target, set yourself a new one

A way you can approach revision of a specific topic is to structure it in 4 stages. Stage 1 is to set a specific target for what you want to revise and when. Make it manageable and don’t try to do too much. Stage 2 is to revise the topic you specified at the time you planned to revise it. Stage 3 is then to test your revision. This could be immediately after your revision, later in the day, or the next day. You could test yourself by simply practising an exam question. Stage 4 is to review your target. If you met it, then set yourself a new target (Stage 1) and start the cycle of revision again.

It will be important to look at the same topic more than once to make sure your comprehension is good. If you struggle with the topic a second time, try to work out why that is. Were you distracted and finding it difficult to concentrate or have you identified part of a topic you don’t quite understand as well?

Of course these are suggestions for ways to practise revision and there are certainly other ways, so if you have found a good way that works for you, stick with it. The thing to take from this is that planning ahead can help to manage any concerns you might have about revising.

• targets should be achievable and manageable
• targets must be short-term and include a time-limit
• review your targets, and when complete, set new ones
• it is important to test yourself to see if your revision is effective

Stress is not necessarily a bad thing

People react to stress in different ways. Stress can be a great motivator for some students, giving them the ‘get up and go’ that they need to succeed. Other students are indifferent to stress; they can float along without getting affected by stress in a good or bad way. Stress can be a bad thing for some students, when exam pressures become overwhelming.

• stress is nothing to be scared of
• anxiety is not inevitable
• you can learn how to cope more effectively

The signs of high exam anxiety

Cognitive signs (thoughts)

• going blank in an exam
• difficulty concentrating
• negative thoughts about past performance or consequences of failure

Affective signs (emotions)

• feeling excessive tension
• feeling panic
• feeling overwhelmed
• feeling not in control

Physical signs

• dizzy or faint
• fast heartbeat
• tight churning stomach
• jelly or wobbly legs
• most people experience some of these signs during an exam
• high exam anxiety is when you experience them most of the time
• you can learn to control your physical reactions to anxiety

How to control physical reactions to anxiety

Deep breathing

When you become anxious your breathing becomes shallow and fast. Breathing slowly and deeply will help you calm down and feel in control.

How do I do it?

Sit comfortably with a straight back.

Place your left hand on your chest, and right hand below it, on your diaphragm.

Inhale deeply through your nose for 5 seconds.

Hold your breath for 2 seconds.

Exhale slowly through your mouth.

Feel the expansion in your diaphragm.

Repeat for 1 or 2 minutes until you feel calm.

• you can learn to control anxiety with deep breathing
• many people find it easier to learn with an instructor
• yoga or mindfulness classes can also be helpful

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8 Coping Mechanisms to Deal With Exam Stress

Picture this. Exam schedules are out. You click on that dreaded button and… BAM!!! 5 exams in 4 days! Your heart starts beating fast. You’re feeling nauseous. You panic. The exam anxiety starts pouring in and you start to wonder how to deal with the stress. That exam stress happens to all of us. According to […]

Picture this. Exam schedules are out. Y ou click on that dreaded button and…  BAM!!! 5 exams in 4 days! Your heart starts beating fast. You’re feeling nauseous. You panic. The exam anxiety starts pouring in and you start to wonder how to deal with the stress.

That exam stress happens to all of us. According to The Globe and Mail , 90% of Canadian university students feel stressed and/or overwhelmed during exam periods.

Post-secondary is stressful. Peak stress times are during midterms and exams. Shocker, right? Many students face multiple exams in a short amount of days . When the workload piles up, it creates enormous amounts of stress. When stress occurs, it can be really hard to escape. That can lead to panic and/or anxiety attacks. Students should feel calm, cool, and collected. Of course, that’s e asier said than done, eh?

So, how can we really cope with exam anxiety?

There’s no right way to deal with stress. Everyone deals with stress in their own way. Everyone is different and will find mechanisms that work for them over others. By starting early, staying organized, and taking breaks, you will realize that stress CAN be controlled.

Here are 8 amazing strategies to help students cope with stress during exam periods:

1. Put Away the Procrastination

Starting early is one of the biggest struggles post-secondary students have and this is a huge contributor to exam anxiety. Why? (Like you don’t already know.) Procrastination! An article by The Guardian shows that over 70% of students procrastinate. By starting early, you’ll have more time to space out your studying and feel calmer throughout the process, rather than cramming the night before.

2. Schedule Your Studying

Staying organized will help de-stress you. The Huffington Post declares that when we have chaotic surroundings or a fragmented mindset, the brain perceives more demand for energy than our current capacity, which triggers stress. Creating a schedule of what your study week potentially looks like can help ease your mindset. It will keep you organized, create goals, and space out your studying so you’re not cramming everything in the night before.

3. Prepare Yourself, DON’T Compare Yourself

We all do it. Yet, comparing yourself to your peers will stress you out even more. Psychology Today states that college mental health experts have found a strong correlation between student stress and social comparison. Your friend might know pretty much everything after a day or two of studying while you need more time to absorb the material. Do not stress! If you focus too much on what other people know, you won’t have time to learn the information yourself. That will stress you out even more . Study how you need to study to be successful!

Who here loves to sleep, but never actually goes to bed? Sleep deprivation is one of the most common issues post-secondary students face during exam season. Whether you’re pulling all-nighters, going to bed super late or waking up super early to study—a lack of sleep is a massive contributor to stress. The American Academy of Sleep Medicine states that poor sleep quality affects academic performance and daytime functioning, and students who pull all-nighters are more likely to have lower GPAs. I know it can be challenging to sleep with so much on your mind. Take a deep breath, and try to sleep. In the long run, it will really benefit you. For some tips on getting better quality sleep, read A Student’s Guide For Better Sleep .

5. Work Out Your Body and Your Mind

I know, exercising sucks. Even though it may be the last thing on your mind, especially when you’re feeling stressed, exercise is extremely important during stressful times. Additionally, it can be used as a productive study break. According to the  Anxiety and Depression Association of America exercise is vital to maintaining mental fitness just as much as physical fitness and this can help reduce stress. Regular physical activity has been proven to decrease tension, enhance moods, and improve sleep quality as well as overall self-esteem. All of these factors contribute to less stress—which can help clear your mind during the worst time of the year…exam season.

6. Walk Away From Your Problems

So If you really hate exercising or don’t have the time or energy to do a full-on workout, then just take a walk. Walking is a great break and doesn’t require much effort at all. Leave your desk and clear your head. According to an article by The Huffington Post, walking will boost endorphins, which can reduce stress hormones. But make sure you walk away from your studies. Avoid walking around the library or near your notes. You will just continue to stress yourself out by seeing the work you aren’t doing at that moment.

7. Tune Out the Exam Anxiety

This is a personal favourite. Music has always been a great way for me to de-stress and it can work for you too! Whether you are taking a break to listen or listening while you work, both are equally beneficial. L istening to music offers a tremendous amount of relaxing effects on our minds and bodies. It slows our heart rate, lowers blood pressure and decreases levels of stress hormones. Classical music is one of the best genres to listen to while studying (lyrics can sometimes be distracting). I listen to the soundtrack of Chopin’s Nocturnes . It is calm, quiet, and a great de-stressor. For all those “classical music is boring” people, give it a try, it will really help.

8. Talk It Out

Stress sucks, but everyone deals with it. The problem is that most people keep their stress inside of them, which often leads to…you guessed it, more stress. Talking is a great way to cope because most people know what you are going through. Talk with a friend, family member, or even a professional. Psychology Today suggests that talking can help shed light on your problems and brainstorming with another person will allow you to find new ways to move forward. Stay calm and talk it out. Find help and strategies amongst the people that care for you.

Stress is inevitable but there are ways to overcome it. Everyone is different. There are so many variations of these strategies and other methods that can help.

Exam anxiety doesn’t automatically go away. However, the number one strategy to help with every other coping mechanism is to BREATHE!

Okay, maybe not like that. Take a deep breath and slowly take another. Then, attempt one of these strategies. It will ease you through so you can cope with your stress. As post-secondary students, there is no escaping exams. There is definitely no escaping stress.

Don’t cry your eyes out! Find ways to deal with stress and conquer your exams to the best of your abilities. Try any of these 8 strategies, or try them all! Something will stick.  Now that you have a sense of how to cope with your stress, start studying earlier, develop a plan, and conquer your goals.

More top resources just for students

*Opinions expressed are those of the author, and not necessarily those of Student Life Network or their partners.

Bradley Pines

Bradley Pines, an outgoing soon to be graduate from Ryerson University studying communications and marketing. Classified as an introverted extrovert, has a passion for music, and there is no such thing as too many times to watch FRIENDS.

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Coping with exam stress managing stress.

While revising, focus on the one topic you're revising now, not on what else you still have to cover. If you get stuck on a topic, leave it and come back when you're fresh. Ask for help from students, your tutor or your student support team if you need it.

Have a clear idea of how you are going to spend the time immediately before the exam, and include activities that help you to keep things in perspective. It may be worth thinking about something you achieved that meant a lot to you. It will help you acknowledge that the exam is not the only important thing - and is well within your capabilities.

I realised that talking to other students before the exam wound me up, so now I just listen to music while waiting for the exam hall to open.

If stress affects you, try to find ways to maintain a positive attitude and cultivate a positive approach during your revision. You could

• keep fit by taking some exercise you enjoy
• relax, perhaps by sitting quietly or meditating
• eat well, but healthily
• get sufficient sleep
• take some planned time away from study, rather than feel you're avoiding revision
• be pleased with your achievements as you revise
• reward yourself with an occasional treat.

If I begin to panic during the exam, I say to myself STOP and then sit back and take several deep breaths to try to relax a little.

Exam stress can arise for many different reasons. These audio tracks explore some of those reasons and give you a way of rationalising your worries and coping with them. Although these clips may refer to taking an exam at an exam centre and handwriting your exam, they can still be useful.

Coping with exam stress introduction

David: Hello. I'm David Charles and this programme for the Open University provides guidance on understanding and dealing with examination stress. You'll hear a variety of students discussing their experiences of exams. In this programme we're going to look at specific points we think are important. To help me with this I'm joined by my friend Sunita. Sunita: Now that the exam is looming I'm starting to panic about all sorts of things. Things like how am I going to get through all the work? Will I get to the exam centre on time? And of course the exam itself. Last time I took one was at school and that was hard enough. David: Well, let's just tackle one thing at a time and try and get things into perspective. It's worth remembering that those marking your exam will take into account the conditions that you are under and any anxiety and stress you may be feeling. After all, the examiners are only human, they are tutors themselves and many of them take exams just like you. So they know just what you may be going through.

Stress related to writing

Sunita: I worry that my writing's going to be terrible and illegible. When I try and write quickly it just looks like a drunken spider's fallen into a pot of ink and crawled across the page. David: Well, you're not alone. Try to practice your handwriting for a few hours, just to get the feel of it. Sunita: But I've tried that and my writing still looks bad. I've got a genuine problem with it. David: Have you told your tutor about this? in cases like this it's most important that you tell your tutor about any problems you may be having. You might be surprised at the solutions they offer. Dr. John Kearsey, a tutor and examiner at the Open University, had a similar problem with his writing. He was also worried when it came to taking exams at the OU. Dr John Kearsey: One of the things that I found about the Open University was that it was the first organisation that was prepared to take account of the fact that I had this problem. The first examination that I came up against as it were I spoke to my tutor about it and he said you should fill in the form - and I said what do you mean? And they said well, the Open University wants you to be able to do your best and you can say I have this problem with writing and the Open University will take it into account in the exam. And actually what happened was they gave me a dispensation that I could have a fifteen minute break in the middle of an examination. Now, fifteen minutes doesn't sound like very much but it made a tremendous difference to me. I would urge anybody whatever issue you have, it's well worth talking to your tutor and seeing whether or not the Open University can't accommodate you. David: These days so many of us are used to sitting at our computers inputting data with a keyboard and a mouse that we rarely handle a pen at all. Having to write for three hours in an exam is difficult for most people. So have a go at practicing this. Sunita: You're right. Writing essays by hand has been a real shock to the system for me. I always forget just how difficult it is to write for so long. I even end up having to let my arm hang down, just to get some blood back into it and letting the muscles relax after gripping the pen so tightly. David: What you write with can make difference too. If you find a biro uncomfortable try an ink pen or one with a soft tip. The OU can help you with all sorts of things, not just giving you a fifteen minute break in an exam. Even home visits can be arranged and an amanuensis. Sunita: Bless you. David: No amanuensis. It's a posh word for someone who will take dictation and do your writing for you. Now that's very useful if you have a genuine difficulty in this area. Like John said, the OU wants you to do your best and will help you in any way it can. Sunita: Do you know I feel better about my writing already.

Revision stress

Sunita: Look at this enormous pile of work. How am I supposed to revise it? Where do I start and even more importantly, when should I stop? I can see myself revising right up to the night before the exam and then I'm going to be in a right state, I just know it! David: The key thing here is not to panic. Know your limits. You mentioned that you'd revise right up to the night before and you know what, that would only serve to get you in a right state. So why do it? Better to give yourself a night off before the exam. Sunita: I have a friend who always crams right up to the last minute when taking exams. How come he can do that and I can't? David: Well, as I said, it's all about knowing your limits. Now obviously your friend thrives on pressure and that works for him. Now in your case that sort of schedule will only wind you up and make you more nervous. Let's hear from a couple of students on their differing experiences. First of all, Dr. John Kearsey; Dr John Kearsey: I am the sort of person who has a sort of cut off point where I will study the day before and then I shall reach a point when I say right that's it. If I don't know it now then it's too bad. And then try to have a calm evening the night before. Try to get a good night's sleep because if you're not fully in command of your senses you are not going to be much good. Louise: I revise the night before a morning exam. I wouldn't be able to not do that. I'd feel like there might be this one little thing, one article or something I might read that would come in and I'd be kicking myself if I thought to read it and then didn't. Though I know some people say you shouldn't revise the night before an exam because if you don't know it by now you never will. So I think it is up to individuals, it's what works for you. Valerie: I learned the very very valuable lesson of not revising right up to the last minute. I would say one of the best tips I could give anybody else would be don't do anything else the day before. Just go and do something totally different. Just give your brain a chance to relax and recover and heal itself so that you can go in feeling fresh and being able to analyse things properly on that day. A day's rest is certainly vital. Sunita: I think I'm kidding myself if I think one extra day is really going to help. I should give myself a night off. Still, it's a lot of work to do in the meantime though. David: Well there's plenty of advice on the Open University's website to help you plan your revision schedule. If you go over past papers and all the notes and the handouts you've collected it's usually quite easy to spot the big ideas and these can then form the basis of your revision. And you can also use the Open University's online discussion forums to share your experiences with others like you. Here are some more thoughts on preparing for revision; Valerie: I have always found with examinations it goes better the better prepared you are for them. Louise: You can definitely think too hard and look for kind of perfection in your revision. I think that's impossible really. But what you can do is make yourself a revision plan and stick to it as best you can. Henry: I took a few more sort of risks with my preparation in that I looked at the exam papers in quite a lot of detail and quite early on and tried to analyse the exam papers as much as possible and then really try and concentrate on revising for the exam in particular. So rather than revising everything that's covered, really concentrate on techniques and the sort of problems that seemed likely to occur in the exam.

Goal related stress

David: You have to set yourself realistic goals. Perhaps you're someone who always placed high expectations on yourself at school? Setting unobtainable goals or unrealistic goals in perhaps trying to get a really high pass is going to do nothing but heap more pressure on you. Here are two examples of other students doing just that. Carole: I had a very bad experience, and I am always harking back to it. At primary school where our teacher for some reason unbeknown to us decided that he would ask us each to set ourselves a standard to reach in the weekly test. Well Miss Conscientious set herself this goal of I think eighteen out of twenty and never managed to achieve it for weeks and weeks. We were kept in during games if we didn't manage to achieve our target. And it has obviously left hideous scars on my psyche. Helen: I think when I take the exams I am constantly worrying about failing. I have never actually failed one. … looking back now I see I probably was a horribly clever child but I was nowhere near as clever as my brother. And apparently I was nowhere near as clever as my mother. And when I used to get anything wrong in a test at school if I went home and told them I actually got smacked for how many I got wrong and I guess I have never really got over that. Sunita: They sound like they're putting incredible stress on themselves. I don't think I'm like that. David: Even so, there are many people who put themselves under that level of stress. And here's a tip: try some 'Positive Self Talk'. Basically, if you have talked yourself into believing that you may fail or not achieve the pass mark that you think you require then that is more likely to happen. Why not turn this around into believing that you can pass? If you take a positive attitude to your revision and the exam itself you are far more likely to succeed than if you kept a negative frame of mind. Sunita: So if I see it all as a challenge I can rise to it. Look it in the eye and say "I can do this". I will set myself realistic targets and I will ignore any previous bad experiences. After all, they're not relevant so why should they happen again? David: That's the spirit.

Exam stress summary

Sunita: Now I think we've covered all the bases haven't we? I know that if I need any help with my writing and my revision I should contact my tutor. I'm going to ask about revision workshops as well, that's a really good idea. I know I have to prepare a revision timetable and practice some Positive Self-Talk. That should help ease my stress levels. And I'm going to relax the day before the exam so that I go into it mentally refreshed. David: Exactly. And another thing you may like to do is listen to the OU's audio programmes on relaxation techniques. It's basically a set of physical and mental relaxation exercises to help you reduce tension and relax for the exam. Perhaps you could listen to them before you go into your exam. You may even find it useful for dealing with everyday stress as well. Sunita: Sounds good. David: Best of luck and I hope you do well in your exams too.

Last updated 4 months ago

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How can teachers help students manage their exam stress?

Examinations are an inevitable part of the education system. They serve as a means to gauge a student's understanding of the material taught in class. However, due to the pressure to perform well, students very often experience exam stress, which can have a negative impact on their mental and physical health. Teachers can play a crucial role in helping their students manage exam stress. In this blog post, we will discuss some strategies that teachers can use to support their students during exam season, as well as ways in which teachers can be trained to better support their students.

Strategies to reduce stress:

1. Create a positive classroom environment

Establishing a positive classroom environment is critical for aiding students in managing exam stress. Teachers should cultivate a culture of support, collaboration, and encouragement. Encouraging students to collaborate and share their experiences can help in reducing some of the anxiety associated with exams. Teachers should also refrain from creating a competitive environment where students feel like they are competing against one another. Instead, teachers should concentrate on building a secure and comprehensive learning environment where students feel supported and appreciated for their individuality and uniqueness. 2. Teach effective study skills

Teaching students effective study skills can help them feel more confident and prepared for exams. Teachers should teach students how to manage their time effectively, break down large tasks or large lessons into smaller chunks, and use effective study techniques such as mind mapping, note-taking, summarizing, and practice testing. Teachers should also encourage students to take breaks and prioritize self-care during the exam season. By teaching effective study skills, teachers can help students feel more in control of their exam preparation, which can help reduce exam stress. 3. Provide practice exams and feedback Providing students with practice exams and feedback can help them feel more confident and prepared for the actual exam. Practice exams can help students identify areas where they need to improve and provide a sense of familiarity with the exam format. Teachers should also provide feedback on students' performance, highlighting areas where they have done well and areas where they need to improve. This can help students focus their study efforts and feel more confident in their ability to perform well in the exams. 4. Communicate with parents Communicating with parents can be an effective way to help students manage exam stress. Teachers should keep parents informed about their child's progress and provide suggestions on how parents can support their child during the exam season. Teachers can also guide parents to help create a positive and supportive environment at home by reducing stressors and encouraging their child to prioritize self-care. 5. Encourage mindfulness and relaxation techniques

Teaching mindfulness and relaxation techniques can help students a lot with managing exam stress. Teachers can incorporate activities such as deep breathing, visualization, and meditation into their lessons. These techniques can help reduce students’ anxiety and improve their overall well-being. Teachers can also encourage students to engage in physical activity, which has been proven to reduce stress and improve mood.

Teacher training for supporting students with exam stress

In addition to the strategies mentioned above, teachers need to be trained in how to support their students with exam stress. Teacher training should focus on developing skills and knowledge related to student well-being and mental health. Here are some ways in which teachers can be trained to better support their students: 1. Trauma-informed teaching

Trauma-informed teaching is an approach that recognizes the impact of trauma on student well-being and learning. Teachers who are trained in trauma-informed teaching are better equipped to identify and support students who may be experiencing exam stress. They are also better equipped to create a safe and supportive learning environment that promotes resilience and healing. 2. Mental health training

Mental health training provides teachers with the skills and knowledge to identify and respond to mental health issues, including exam stress. Teachers who are trained in mental health can provide early intervention and support to students who may be struggling with exam stress or other mental health issues. 3. Mindfulness training

Mindfulness training can help teachers develop the skills they need to support students with stress. Mindfulness techniques can help teachers reduce their own stress levels, which can make them more effective in supporting their students. Teachers who practice mindfulness can also incorporate mindfulness activities into their lessons, which can in turn help students develop the skills they need to manage stress.

4. Professional development

Professional development opportunities can help teachers stay up-to-date with the latest research and best practices related to supporting students’ well-being and mental health. Professional development opportunities can also provide teachers with the opportunity to learn from their peers and share strategies for supporting students with exam stress.

In conclusion, exam stress can have a significant impact on students' well-being and academic performance. Teachers play an important role to play in helping their students manage exam stress. By creating a positive classroom environment, teaching effective study skills, providing practice exams and feedback, communicating with parents, and encouraging mindfulness and relaxation techniques, teachers can support their students during exam season. By working together, teachers, parents, and students can create a supportive and positive learning environment that promotes student well-being and academic success.

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• 14 Apr 2021

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Take Time: How to manage exam anxiety and cope with pressure

In this season of competitive exams, quick tips to handle stress and keep your cool.

Almost everyone feels nervous or experiences some level of anxiety when faced with an exam, assessment, or performance situation. This is a common and natural response for many students or adults at the time of preparation, before or during exams.

A moderate level of anxiety or stress is crucial to perform well – this helps one to be psychologically and physically alert during an exam or assessment situation. The challenge is when the level of anxiety increases past an optimal level such that it interferes with one’s preparation or performance. When anxiety is too intense, one may have a difficulty learning and remembering the needful for the exam. It is possible to learn effective ways to manage stress so that it does not take over or get in the way of one’s performance.

Identify your triggers

The skills you will find most helpful in managing exam anxiety will depend on what factors may be contributing to this. Exam anxiety may be related to:

• Negative past experiences of exams
• Lack of adequate preparation, or knowledge of exam-taking techniques or study methods
• Unhelpful thinking about the exam situation (for example, I am going to lose control, I cannot do this, I cannot remember anything, I am going to fail)
• Excessive pressure to achieve and/or perfectionism, thus setting unrealistic goals
• Poor self-care, including insufficient sleep , unhealthy eating, lack of exercise or relaxation.

Taking some time to understand and identify what is contributing to your particular experience of anxiety can help you develop an effective plan to deal with it.

Plan ahead of time 

• Find a quiet place to study without distractions.
• Set-up your study space. Make sure it is not too cluttered and has everything you might need.
• Find out as much as you can about the exam so you can prepare for it.
• Ask your teacher if you are unsure of what will be asked.
• Learn to make ‘mind maps’ and use them to collect ideas and thoughts, use bright colours to help remember important links.
• Make a plan of what you want to work on in each study session. Break it down into small tasks and work on one task at a time.
• Take regular short breaks – use this time to relax, get something to eat or take a short walk.
• Ask for help — if you are having trouble with something you are studying, ask a teacher, friend, sibling or parent to help.
• Maintain a book where you write only pointers of all the answers. On the day of the exam, only skim through that.
• Use a highlighter, coloured pens or post-aids to mark out important pointers. 
• Audio record your own voice. If you find any specific answer tough, hearing your own voice repeatedly will make learning a lot easier for you. 
• Make mnemonics to learn certain tough terminologies. For example, how we learn the colours of the rainbow by learning the acronym: VIBGYOR
• It is also very important to identify if you are an audio or visual learner and draft out your study material accordingly. 

On the day of the exam

It is believed that studying anything 20-30 minutes before the exam, is a major cause of anxiety faced during the examination. Avoid doing the same, and also avoid asking your friends about what is important and what is not. Studying last minute is going to make you more anxious and the possibility of remembering is minimal.  

• Do not enter the examination on an empty stomach
• Sleep for at least 6-7 hours prior to writing the exam
• Do not study anything 30 minutes before the exam
• Stay away from negative people who will add to your stress
• Keep yourself well hydrated, carry juice/Electrol with you, sometimes it can be very handy
• Check your stationery well in advance to avoid last-minute hassles
• Practice deep breathing exercises if you feel very nervous
• Open and close your fist if you are anxious and feel any kind of stiffness
• Ask for permission to stand up and stretch, sometimes your muscles can get tensed if you are stressed, stretching can help you destress. 

In case the situation is beyond your control, ask for help.

Coping with pressure

Internal pressures stem from pushing yourself too hard, or from worrying about your ability to meet others’ expectations of you and those that you have of yourself.

Understand your pressures

Think about all of the pressures you have. It might be  helpful to jot them down.  Are there issues that come up regularly or is it a one-off situation that is worrying you? Acknowledging them, even if you can’t avoid them, can help you prepare for them.

Get organised

Organising your time can help you feel more in control.  Make a list – getting things out of your head onto a list can help clear your mind and help you see things more clearly. Work through the most important thing first. Once you have completed it, the others will feel easier. Do not forget to cross it off your list – it is satisfying seeing the list shrink.

Take it slow

When we have a lot of pressure and are getting stressed, we can find it hard to be productive or concentrate. Do not try and do too much at once, give yourself time and concentrate on one thing at a time. Even if you do not complete it all at once, recognise the progress you have made. It will make it less daunting to carry on next time.

Vary your tasks

We all have things we do not enjoy, but we still have to do them. Vary your tasks between those you like and those you do not. This helps you stop putting things off or leaving them all to do at once.

Accept things you cannot change

There are some things or situations that we cannot change. Recognising this is not easy but, once you can, it means that you park them and put your efforts into the things you can do something about.

Every individual at some point of their life feels anxious, confused and stressed during a specific situation. What we need to do is often rationalise with the situation and accept that it is only a temporary phase. 

(Alisha Lalljee is a psychologist, special educator and psychotherapist practising in Bandra, Mumbai )

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• exam stress

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5 Tips for How to Cope With Pressure

How to handle performance pressure in high-stakes situations..

Posted August 3, 2021 | Reviewed by Ekua Hagan

• Humans have several types of stress responses, which are triggered by the nature of one's thoughts.
• Olympic archers and shooters who slow their breathing have more time to take their shot between heartbeats, helping them to be more precise.
• Practicing a high-pressure performance in the setting where it will take place increases chances of success.

It's not just Olympic athletes who need to know how to cope with pressure. We all need skills for coping with high-stakes performance situations. Here are practical tips for how to excel when you're feeling performance pressure.

1. Cultivate different types of stress responses.

Humans don't just have one stress response. We have several. Health psychologist Dr. Kelly McGonigal labels these : threat, challenge, growth, and tend and befriend. Each of these is distinct physiologically and mentally/experientially. They feel different. They're associated with different behaviors. And, physiologically, they are different in your body.

• The threat response is useful if you're running away from a bear, but being in this state too much has health costs.
• The challenge response is when you're excited by a challenge. It's high-stakes but you believe you can do it.
• The growth stress response not only prepares you to step up but also to learn.
• Tend and befriend is when you respond to stress by connecting and nurturing others.

As a guess, when we saw Simone Biles so enthusiastically supporting her teammates after her withdrawal from the Olympic gymnastics events, I suspect this was her channeling her stress into the tend and befriend response, an emotionally healthy choice.

How you think about your stress (and how you behave) will influence which stress response is selected within your body. For example, if you pay attention to feelings of excitement, and if you deeply connect with others sharing your experience.

2. Over-learn

Back when I was training, our main exams were oral exams with a panel of judges. As practice, we were expected to call around town and ask practicing psychologists to give us mock oral exams. One of my mock examiners mentioned a handy principle. He said to over-learn everything by at least 25-30% so that if anxiety knocked off some of our cognitive capacity in the exam room, we'd still be able to perform. We'd still have a deep well to draw from even if anxiety caused us to struggle to recall some of what we knew.

This is somewhat similar to the idea that athletes perform best when they rely on muscle memory versus overthinking.

Yet another example is when you need to practice giving a talk. Don't practice it until you have it memorized. Practice well past this point, so that if anxiety knocks off some of your cognition , you'll still easily remember your script.

3. Learn how to slow your breathing.

When you slow your breathing, it slows your heart rate and creates a host of other changes within your body.

Relationships therapists sometimes suggest to couples that they don't discuss issues if either person's heart rate is over 90. When your heart is racing, it's difficult to process information and people jump to wrong conclusions more.

Experiment: Use a heart rate app on your phone. Practice slow breathing and watch your heart rate slow. This type of technique is known as biofeedback. Your heart rate will be a little higher on your breath in compared to your breath out.

Apparently for Olympic archers and shooters, a slower heart rate allows them more time to take their shot between heartbeats, and this helps them be more precise. For example, if your heart rate is 60 beats her minute, you have 1 second between beats, whereas if it's 120 bpm, you only have half a second. Keep this point in mind if you're ever in a situation that requires precise fine motor skills. Shoot your shot between heartbeats.

4. Build in recovery touchstones.

I sometimes do corporate speaking. When I'm nervous and excited, I get the urge to talk very fast. Therefore, when I practice my talks, I build in specific moments that are reminders to slow down.

A trick new college professors employ is saying, "That's a great question" to stall for a few seconds and give themselves a little breathing space to think of an answer.

For interviews and exams, you can develop a repertoire of these types of strategies for any moments you go blank. Practice using these mental recovery strategies so doing so is very familiar to you.

5. Practice in increasingly similar settings and conditions to the performance setting.

When I was doing mock exams all those years ago, I sometimes sought to practice with a psychologist I didn't know since that would most closely mimic the exam situation. If you're practicing a talk and you're going to give it under lights and with an audience, you need to practice in that setting.

Our memories work in ways that are context-dependent. We recall knowledge more easily if the situation we are asked to recall it in is similar to the context we learned it in. If you over-learn a skill or piece of knowledge in one setting but need to perform it in a completely different setting, that won't help you much. Don't practice a talk sitting down if you'll give it standing up.

However, it's scary to do that. You might not be able to get yourself to do it. In these situations, gradually work up. For example, start with practicing a talk standing up alone. Then practice with some photos of people staring at you. Then with some lights. Then with a real audience and the lights. You can work up gradually until you're hitting all the conditions that will be present when you need to perform.

It's not always possible to hit it out of the park when you're anxious in a high-pressure situation. I've certainly flubbed some opportunities because I didn't handle the performance pressure well. There are no tips in the world that will guarantee you'll be perfect, but the more of these tips you follow, the more likely it is you will perform well.

Alice Boyes, Ph.D., translates principles from Cognitive Behavioral Therapy and social psychology into tips people can use in their everyday lives.

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