how to deal with exam stress essay

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. 

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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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Essay on Exam Stress

Students are often asked to write an essay on Exam Stress in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Exam Stress

Understanding exam stress.

Exam stress is a common issue faced by students. It is the feeling of pressure that one might fail or not perform well. This stress can lead to anxiety and lack of focus.

Causes of Exam Stress

The main cause of exam stress is the fear of failure. Other factors include high expectations, lack of preparation, and poor time management.

Effects of Exam Stress

Exam stress can affect a student’s mental and physical health. It can lead to sleeplessness, loss of appetite, and even depression.

Managing Exam Stress

Effective stress management includes proper planning, regular study, healthy eating, and adequate sleep. It’s also important to take breaks and do relaxing activities.

250 Words Essay on Exam Stress

Exam stress, a common phenomenon among students, arises from the pressure to perform well acadically. It’s a psychological condition wherein students experience severe distress and anxiety in the face of their examinations. This anxiety is often fueled by high expectations from oneself, parents, teachers, and the societal pressure to excel.

One of the primary causes of exam stress is the fear of failure. The competitive academic environment and the need to secure high grades can make students perceive exams as a threat rather than an opportunity to showcase their understanding. Additionally, lack of preparation, poor time management, and inadequate study habits can exacerbate the sense of stress.

Implications of Exam Stress

Prolonged exam stress can have detrimental effects on a student’s mental and physical health. It can lead to sleep disorders, depression, loss of appetite, and even impact cognitive functions such as memory and concentration. Moreover, it can hinder a student’s performance, creating a vicious cycle of stress and poor results.

Combatting Exam Stress

Combatting exam stress requires a multifaceted approach. Developing effective study habits, such as creating a study schedule, taking regular breaks, and using active learning techniques can help manage the workload. Moreover, practicing mindfulness, exercising regularly, and maintaining a balanced diet can significantly reduce stress levels.

Exam stress is a pressing issue that needs to be addressed. While a certain level of stress can act as a motivator, excessive stress can be harmful. Therefore, it is crucial for students to adopt effective stress management strategies and for educational institutions to create a supportive and balanced learning environment.

500 Words Essay on Exam Stress

Introduction to exam stress.

Exam stress is a prevalent issue among college students worldwide. It is a psychological condition in which students experience severe distress and anxiety in the face of upcoming examinations. This stress can manifest in various forms, such as insomnia, loss of appetite, irritability, and even depression.

The Causes of Exam Stress

The roots of exam stress can be traced to various sources. Primarily, the pressure to perform well and meet high expectations from oneself, peers, and family can contribute significantly to this stress. The fear of failure and its potential consequences on future career prospects is another source. Furthermore, poor study habits, such as procrastination and cramming, amplify the stress as the exam date approaches.

The implications of exam stress are manifold and can have severe repercussions on a student’s mental and physical health. It can lead to sleep deprivation, weakened immune system, and other stress-related ailments. In terms of academic performance, it can result in poor concentration, reduced memory retention, and ultimately, lower grades. Beyond academics, it can also impact social relationships and overall quality of life.

Thankfully, exam stress is not an insurmountable problem. Effective stress management strategies can help students navigate this challenging period. Firstly, maintaining a healthy lifestyle is crucial. Regular exercise, a balanced diet, and adequate sleep can significantly reduce stress levels. Secondly, good study habits, such as having a study schedule, breaking down tasks, and avoiding last-minute cramming, can make exam preparation more manageable.

Role of Mindfulness and Relaxation Techniques

The importance of seeking help.

Recognizing when to seek help is vital in managing exam stress. If stress becomes overwhelming, it’s important to reach out to counselors, mental health professionals, or trusted individuals who can provide support and guidance.

In conclusion, exam stress is a significant concern for college students. However, with the right strategies and support systems in place, it is manageable. It’s important to remember that exams are just one aspect of education and not a determinant of one’s worth or future success. By maintaining a balanced perspective on exams, students can mitigate stress and perform to the best of their abilities.

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By submitting my email address. i certify that i am 13 years of age or older, agree to recieve marketing email messages from the princeton review, and agree to terms of use., 10 ways to overcome test anxiety.

Has this ever happened to you? You’ve been studying hard for your chemistry midterm, but when you walk into your exam, your mind goes blank. As you sit down to start your test, you notice your sweaty palms and a pit in your stomach. 

If these classic signs of test anxiety sound familiar, your grades and test scores may not reflect your true abilities. Learn ways to manage test anxiety before and during a stressful test.

What is Test Anxiety?

While it’s completely normal to feel a bit nervous before a test, some students find test anxiety debilitating. Racing thoughts, inability to concentrate, or feelings of dread can combine with physical symptoms like a fast heartbeat, headache, or nausea. Whether it’s the ACT , an AP exam , or an important history final, test anxiety has the power to derail weeks and months of hard work. 

Test Anxiety Tips

According to the ADAA , causes of test anxiety may include a fear of failure, lack of adequate prep time, or bad experiences taking tests in the past. You're not alone! Here's what you can do to stay calm in the days leading up to and during your test.

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1. Be prepared.

Yes, this seems obvious, but it bears repeating. If you feel confident that you’ve prepped thoroughly, you’ll feel more confident walking into the test. Need help reviewing tough concepts or question types? The test prep experts at The Princeton Review can provide that extra boost you need to feel cool and collected.

2. Get a good night’s sleep.

Cramming is never the answer, and pulling an all-nighter can exacerbate your nerves. Having adequate rest (9–10 hours per night) is likely to be more beneficial than rereading a text until dawn (But if you ARE up late studying and have a question, our on-demand tutors are there for you.)

3. Fuel up.

Eat a nutritious breakfast before the test and pack smart snacks for ongoing energy. Look for foods that offer a steady stream of nutrients, rather than a sugar high followed by a crash.

4. Get to class—or the testing site—early .

Feeling rushed will only amp up the anxiety. Pack everything you need for the exam the night before and set the alarm, so you can get out the door on time.

5. Have a positive mental attitude .  

Bring a picture of your happy place or come up with a morale-boosting mantra like “I can do this” or “I worked hard and deserve this.” Peek at your picture or recite your mantra, right before the test begins.

6. Read carefully.

Read the directions thoroughly and read all answers before making a choice or starting the essay. There is nothing worse than putting time into a question and realizing you are not solving for x, or the essay is off target. Slowing down can help you stay focused.

7. Just start.   

The blank page can maximize your anxiety. After you’ve read the directions, dive right in by making an outline for an essay answer. Or, find some questions you can ace to build up your confidence and momentum. You can always go back and change things later if needed, but a few quick answers can get the ball rolling.

Read More: 5 Signs You Need a Tutor

8. Don’t pay attention to what other people are doing.

Everyone else is scribbling away? Ack! What do they know that you don’t? It doesn’t matter. Pay attention to your own test and pace, and forget about the other students in the room.

9. Watch the clock .

Realizing that time is almost up and there are lots of test questions left can make it hard to do anything useful in those final minutes. Stay on pace by scoping out the whole test before getting started. Mentally allocate how much time you’ll spend on each section. If there’s time to recheck, even better.

10. Focus on calm breathing and positive thoughts .

Deep breathing can slow down a beating heart or a racing mind, so practice these techniques at home. The very act of concentrating on breathing and thinking can biometrically alter those anxious feelings.

Sometimes just remembering that some  test-taking anxiety is a normal part of school can help make it easier to handle. If you need a confidence boost, try a session with an online tutor. From PhDs and Ivy Leaguers to doctors and teachers, our tutors are experts in their fields, and they know how to keep your anxiety at bay.

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Student Life

• Dec 21, 2022
• 10 min read

15 Top Tips to Deal with Exam Stress

Is exam stress getting the better of you? Try out these tips to deal with it better.

Electra Michaelidou

Career and Lifestyle Writer

Reviewed by Hayley Ramsey

Tossing and turning at night? Struggling to keep any food down? Can’t concentrate?

Exam stress can take a big toll on both your physical and mental wellbeing, and it’s affecting a greater number of students at alarming rates. In fact, a  study  by youth service ReachOut revealed that almost 50% of students aged between 16 and 25 experienced worrying levels of exam stress.

While some students are able to pass through studying and their exams without breaking a sweat, there are others who find their hearts racing and hands shaking throughout their  student life .

So, are you looking for ways squash the anxiety and stride through your exam worry-free?

Read on to learn how to deal with exam stress.

Or, watch and learn. Steps to take when you’re just too stressed to study: 

1. Eat a healthy diet

Skipping breakfast and relying on chocolate and chips to get you through the day might seem like a reasonable (and tasty!) coping mechanism, but an unhealthy eating pattern can cause burnout and worsen your mood.

This is because consuming high-sugar foods results in blood sugar spikes and crashes, which then causes energy levels to rise and fall. Besides impacting your mood, it will also make it harder to study!

Instead, eat a balanced diet and stock up on the best brain foods, like leafy greens, berries and nuts. Slow-burning carbs like oats and wholegrain bread are also great for providing the body with a constant supply of energy.

2. Get enough sleep

Nothing feels worse than sweaty palms  and  droopy eyes.

During exam period, it’s critical that you  get enough sleep . Sleep deprivation can decrease energy levels, make you irritable and diminish your concentration. Getting at least seven to nine hours of sleep every night will recharge your body and decrease your anxiety.

At the same time, sleep has been proven to assist in the consolidation of memory, meaning the more you sleep, the better your chances of retaining the information you learn while studying. Better lay off those all-nighters , then, and start catching some Zs!

3. Exercise regularly

Exercise is a superb way of combatting stress. The more physical activity you do during exam season, the more positive and energized you’ll feel. This is because exercise decreases the production of stress hormones like cortisol, while releasing endorphins — brain chemicals that act as natural painkillers and mood elevators!

That’s why we suggest that every student adds a few exercises to their stress management plan, even if that’s just a 30-minute jog or cycle a few times a week — it’ll really help when it comes to dealing with stress.

4. Try breathing techniques

When you’re feeling overwhelmed during a study session, take a few minutes to practise some breathing exercises . Deep breaths increase the supply of oxygen to the body, which activates the parasympathetic nervous system and promotes calmness. At the same time, diverting your focus to your breathing will temporarily clear your mind of other worries.

Next time the stress gets the best of you, try the popular 4-7-8 breathing technique for a minute or two: inhale for four seconds, hold your breath for seven, and steadily exhale for eight.

5. Study with friends

The more time you spend alone in that bedroom revising, the more overthinking and pondering you’re going to do. If possible, dedicate a few hours a week to studying with friends . Remember: they’re going through exam stress, too!

Whether it’s quizzing each other, sharing notes or discussing potential exam questions, studying with friends can get you out of your head and help build your confidence. Socializing also contributes to the release of dopamine , an important neurotransmitter that happens to stimulate memory.

6. Learn time management

Learning time management techniques when studying for your finals is essential.

If you’ve got more than one test coming up, or if you’re  working and studying  at the same time, it can get overwhelming trying to fit everything in. But if you learn how to accurately manage your time , you can be on the way to  becoming a successful student  who’s organized, focused and stress-free.

Try these tips to lower levels of exam-related stress:

• Set different times of the day to study for each exam
• Take breaks every 40–50 minutes
• Solve past exam papers while timing yourself
• Treat “study time” as though it’s a fixed appointment
• Know when it’s time for revision and leisure — don’t combine the two.

7. Believe in yourself

A lot of stress and anxiety comes from self-doubt. When negative thoughts and catastrophizing take over, try to remind yourself of all your past achievements and inner strength. Chances are, you’ve dealt with similarly challenging situations in the past and made it through.

A little more of “yes, I can!” and you’ll transform your attitude. An optimistic outlook will empower you, and that can have a positive effect on your problem-solving abilities and learning.

8. Release your emotions

Keeping things bottled up won’t help you overcome feelings of stress; if anything, it can magnify them. If you’re worried about that literature exam or anxious that your grades might disappoint your parents, for example, try to verbalize those thoughts .

Whether it’s shouting from the rooftops or talking to a friend, this will help you release your feelings of anxiety. Alternatively, if no one else is around, try talking to yourself. Dr. Andrew Crumey , novelist and lecturer at Northumbria University, has the following tip to share: “Stress is inevitable — panic isn’t. Be firm with yourself, but also be kind. Imagine your friend is feeling what you’re feeling, think what you’d say to them, and say it out loud to yourself.”

9. Take regular breaks

Exam period might feel like your social life has been stripped away, and you probably won’t have much time for hobbies. Although this is fairly true, it’s still important that you take regular breaks from the monotonous routine of studying. Meet friends for an hour or two, watch your favorite TV show or go for a walk outside — according to Benenden Health, fresh air can help relieve stress and anxiety!

Even short breaks have the power to improve your mood and increase your productivity . Just don’t wait until you’ve reached the verge of a breakdown before resting. Instead, make breaks methodical and intentional!

As MyTutor CMO Nicola Anderson puts it: “If you force yourself to keep going, it could make your anxiety even worse. If it’s your first time sitting an exam, it’s completely OK to feel nervous [...]. Just know that the build-up is the worst bit and once exams are over, you’ll have weeks to chill out and live your best life!”

10. Get off your phone

Admit it: when studying gets boring (when is it ever  not  boring, right?), your hand automatically reaches for your phone.

Believe it or not, as hilarious as those cat compilation videos may be, increased screen time  has been proven to increase stress and have a negative impact on mental health. Not what you want when you’re already feeling anxious to begin with, right?

To keep from interrupting your flow while studying, put your phone on silent and ignore notifications. Where you can, limit your phone usage in general as this can improve sleep quality and decrease your risk for depression.

11. Enjoy some music

Some people enjoy studying with music — it actually has many benefits!

Ambient, instrumental or classical music can help you concentrate better, and the good news is that there are countless playlists on Spotify and YouTube created especially for study sessions.

During your well-deserved breaks, you can even consider having a good sing or dance — just do some stretches before you start the latter! These activities are bound to release tension, relax your muscles and elevate your mood. Like exercise, singing releases endorphins!

12. Don’t multitask

You might think you’re managing your time efficiently by multitasking during your studying, but you’re actually increasing your stress levels.  Multitasking is said to increase heart rate and blood pressure, which of course heightens anxiety.

When you’re suffering from exam stress, avoid doing too many things at once . Manage your time, separate hours for different exams, and know when it’s time to stop. A great tip is to start your day by listing all your to-do tasks, allocate times for them and stick by your strict routine without going into overdrive.

13. Meditate

Meditation is a grounding technique as old as time. Focusing on bodily sensations and the breath anchors us to the present moment , while observing thoughts as they come and go quietens the mind.

Anyone who often feels stressed can benefit from making a habit out of meditation . Even ten minutes a day can offer health benefits like reduced anxiety and improved attention. Guided meditations are widely available online and an ideal way for beginners to get started.

14. Practice acceptance

You could try fighting or challenging it but, at the end of the day, no matter what you do, exam time is stressful. Thoughts like “why does it have to be like this?” will only create resistance in the mind.

Instead, accepting the stressful nature of exam seasons will at least spare you the unnecessary discomfort that comes from wallowing in frustration. Accepting the unpleasant sensations that come with stress, like stomach aches and fatigue, instead of wishing they would change or go away, can also help avoid worsening the problem.

15. Seek professional guidance

Sometimes deep breaths and enough sleep just won’t cut it. If you’ve been trying different things for a while, to no avail, don’t be afraid to reach out to your university counseling center for support . That’s what they’re there for!

In the words of Dr. Hana Patel , a general practitioner and honorary lecturer at the University of Kent, “Stress can make existing mental health problems feel harder to cope with. Make sure you get enough sleep, food, water, and exercise. If you take regular medication, keep up with your routine.”

With large numbers of students expressing mental health concerns , know you are not alone in your struggle . The idea that something has to be going extremely wrong to seek help is unhelpful at a time when you’re feeling vulnerable. Listen to your body and make use of all the resources you have access to!

Key takeaways

Thankfully, many techniques and resources can prove beneficial to those coping with exam stress. But as chronic stress has been linked to serious conditions like heart disease and diabetes, it’s good to follow these steps in your day-to-day life, exam season or not!

• Minimize the time you spend on your phone. If possible, avoid using your phone at all within an hour of falling asleep at night.
• Get in touch with your feelings and talk about them openly, whether that’s with a friend, parent or counselor. Suppressing emotions will only exaggerate the stress!
• When exercising, aim for a total of 5 hours each week . This can be broken down into half-hour jogs five times a week.
• Be kind to your body. Replenish your energy levels with adequate sleep and as many nutrient-dense foods as possible.

What ways have you found the best to deal with exam stress? Let us know in the comments, and don't forget to share this with your friends. You never know who might need some help! 

Originally published 12 June 2019. Contains contributions by Angela Stephanou.

Coping with exam stress

Posted on: February 10, 2020

Exam season is, for many students, the most stressful time of the academic year. Increasing numbers of students are seeking help for study related mental health issues. Despite what many people believe, being a student isn’t all about drinking and partying. It is a time of high workloads and a lot of pressure coming from your course deadlines and the pressure you inevitably put on yourself. And when exam season comes around it can be hard to stop that stress from becoming all-encompassing. Here are some things you can do to help ease the strain of exam season.

Breathing exercises

It may sound odd to some but breathing right can have a big impact on your mental health. When we’re stressed we have a tendency to breath shallow breaths which increase our stress and anxiety. We should all, and as babies we naturally do, breathe from our diaphragm but many of us have a habit of taking shallow breaths and it’s a habit we need to break. You can read a fantastic article on breathing on the Headspace site . 

One thing that can really help you to find calm is to spend time, and it only need be a minute or two, doing some focussed, deep breathing. While it is always good to spend time quietly to help you focus and relax, breathing exercises can be done anywhere, even in an exam hall! Take a look at this article for some simple exercises.

Self-care – eating, sleeping and exercising

Exam season can be impossibly busy. Tutorials, study groups, revision sessions, late nights trying to go through your notes just one more time; all these things can feel as though we have no time to spare for anything else. But finding time to care for yourself is essential for keeping good mental health and keeping unhealthy stress at bay. And once you take the time to prioritise you, you will likely find that you have more time than you thought. After all, with a relaxed, refreshed, well-cared for state of mind you are less likely to lose time in distracted worrying and will achieve more in the time spent studying.

There are three primary areas of self-care to think about. First don’t spend all your spare cash on pizza and fast food. Eating healthily will boost your ability to focus, learn and to keep a calm, clear head. It may feel a drag to spend time cooking when you have a desk full of notes to read but healthy eating doesn’t mean taking three hours over a fine-dining quality meal. Just make sure you’re getting lots of fruit and veg, oily fish, fibre and proteins in your diet. You’d be surprised how quickly you can throw together a healthy meal. For example, a nice, big stir fry full of veg can be done in less than ten minutes. Faster than getting a pizza delivered!

Next, a good night’s sleep is key. Of course, when you’re stressed it can be difficult to get off to sleep and during exam season it can be hard to push yourself to bed instead of doing just one more hour of study. But a lack of sleep actually boosts your stress hormones, so finding a way to rest is essential . Push yourself to go to bed at a sensible time; get those eight hours of rest; don’t go straight from studying to bed, instead give yourself time to relax with some TV or a good book. And while you’re studying don’t be afraid to take a quick power nap. Twenty minutes of sleep can do wonders for your concentration.

Exercise is a great stress reliever too. And I’m not talking about spending hours and hours in the gym. A quick walk or run, an exercise class, or a visit to your local swimming pool can help you relax by releasing good hormones and reducing bad ones in your body. Spend a little time exercising every day and you’ll be more relaxed and able to concentrate better when you sit down to study.

Be prepared

When should you start getting ready for your exams? The week before they begin? The month before? The answer is that a wise student begins at the start of the semester. Think of it like this: you may know that you won’t be examined on every topic you cover on your course, but every topic informs your knowledge. Everything you study builds on the wider topic and that deeper knowledge can inform your answers in the exam. Even if the introductory lecture in week one seems irrelevant, the notes you take then are the foundations of everything that comes later.

So, from day one take good notes, do the reading you’re assigned, go through your notes after class to make sure you understand them. Colour code your notes by theme or topic to help you when you come back to them for revision. Start preparing in advance and you’ll be ready when its time to start revising.

In the weeks leading up to the exam think about whether there are any areas of the course that you’ve particularly struggled with and set up a meeting with your tutor to talk through your questions.

If you are fully prepared for when your exams come around you can reassure yourself when stressful times come calling. And be prepared on the day too. It’s not just about doing lots of revision and extra study. Make sure you have spare pens. If you can take notes in with you, make sure that they are clear and it is easy to find the quote or the date you need within them. The knowledge that you have properly prepared for the exam will be a big help to you when you walk into the exam hall.

Set realistic goals

Setting yourself goals is really helpful in keeping stress levels under control. Not only will being organised create a feeling of calm and preparedness, you will feel a real sense of achievement when you make one of your goals.

But be careful: make sure the goals you set yourself are realistic. Don’t decide you’re going to study more than you can realistically achieve in one day. Ask yourself what you can genuinely achieve in the time you have and don’t do more than that. Realistic goals allow you to find a sense of achievement; unrealistic goals will only make you feel more stressed.

Be flexible, don’t worry if you slip off schedule

Life will inevitably get in the way. You can have drawn up the best, most detailed revision timetable and be completely determined to stick to it but there will be days when life forces you to veer off into a different direction. A friend may need someone to talk to, your may get stuck in traffic on the way back from campus, you may be offered an extra shift at work on double pay; sometimes things just don’t turn out as planned. And that is fine. Don’t allow yourself to be ruled by your revision plans. Slipping behind your schedule is fine, just allow yourself to be flexible.

Make time to relax

And speaking of timetables: make sure you give yourself time to relax. Whether that is spending it with friends, or simply relaxing on your own with a favourite box set, time to relax is really important for your mental health. It may feel like an indulgence to head off to a bar or the cinema for a few hours but it really is vital to give yourself time to have fun.

Believe it or not, time spent relaxing will actually help boost brain power and productivity. In the run up to exams, stress can make you feel guilty for doing things that aren’t directly related to studying. When you hear that voice in your head, do your best to ignore it or talk back to it. Tell it that it’s talking rubbish and that you are doing what is best for you. Right now, you need to have fun, you’ll get back to your revision later.

Treat yourself

Another way to pick yourself up when stress is pulling you down is to treat yourself. Whether that is a sweet for every half an hour of studying done or a night off when you’re done nothing but wade through your notes all day, give yourself a treat every now and then.

Think about it like this: if your friend was going through a stressful time what would you do, other than be there when they need someone to talk to? You may buy them a little gift, surprise them with an evening doing something fun, or simply make sure that no one disturbs them while they spend a relaxing evening in the bath with a glass of wine and their favourite novel. You’re going through a stressful time so why not do the same for yourself?

Not the end of the world

When you walk out of that exam room, you may feel like the exam has gone horribly wrong. Despite all your studying you had a complete mind blank and could barely scratch together an answer. Or you know you wrote a lot, but you have a feeling that it is utterly incoherent. What do you do now? First, talk to your course mates. Do they feel the same? Talking the exam through can help you realise that everyone struggled, that everyone found a particular question difficult. Knowing you weren’t the only one can really help and simply talking about the exam can help you feel calmer.

Remember, however badly you feel you may have done, you won’t know for sure until the results come through. Spending that time speculating on what you may or may not have achieved, worrying about what happens next if things have gone badly, isn’t going to change the outcome at all and will only make you feel more stressed and more worries. Write down everything that is on your mind and put it to one side. You’ll be surprised how much writing your worries down can help take the stress away.

If your results aren’t what they hoped for, talk to your tutor. There will almost certainly be a chance for you to retake the exam(s) or you may be able to make up credits with other courses.

Talk to someone

Sometimes, however hard we try, however well we take care of ourselves we cannot defeat stress. It takes over and we need some help to find our way through it. It’s nothing to be embarrassed about, nothing to be ashamed of. Sometimes, whether its exam season or just a difficult time in life, we need someone to help us find our way through it.

Your university will offer support for you through their student wellbeing services. Your GP can support you and point you in the direction of local services too. Never be afraid to ask for help.

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14 ways to beat exam stress

Sam Edom, from our digital team, blogs about the best tips you've sent in for coping with exam time.

Exams are just not nice. For most people, myself certainly included, memories of exams consist of tedious hours of revision, last minute panics and anxiety inducing post-exam chats with friends, that only ever convinced me that I’d got everything wrong.

With exam season ever closer for students across the country, we at Mind wanted to do a few things to ease the pressure. We’ve already got   Emoodji , our new app to help students navigate the ups and downs of uni life, which you can download for free on iOS and Android. But we wanted to do more, so we asked our supporters for their top tips for coping with exam stress, or any kind of high pressure time.

This is what they said – please do share far and wide, especially if you know a student about to descend on exams!

The scale of the challenge can be so intimidating that just getting started can be really hard.   Katherine’s   got great advice:

1.  "If you struggle with motivation, start in good time by doing SOMETHING. It doesn’t matter how small, just something that helps with the upcoming exams early on."

Here’s a few good revision hacks:

2.  " Make sure you make a timetable to organise what revision or essay work you’re going to tackle each day. It really helps you set out what you need to do in small chunks."

3.  " Looking over some past exam questions or even answering some in exam conditions can help calm your nerves."

4.   “Use apps to block social media websites temporarily so you don’t get distracted.” (Like   SelfControl ,   Cold Turkey   or others)

5.   “Use Post-it notes to help break ideas down into bite-sized chunks and highlight key points you wish to remember.”

6.   “Draw mindmaps to see the big picture.” (You can use online tools)

It’s never going to be fun, but here’s a few ideas on how to make revision not too terrible:

7.   “Put a sweet in random pages – then you’ll have a surprise treat every now and then!”

8.   “Grab a good pair of headphones and play some instrumental music. Lyrics make it harder but instrumental music settles in the background and helps you sharpen your focus.” (I’m doing this while writing this blog!)

9.   “To make my day more manageable, I would break down each hour in to 40 minutes of solid revision followed by 20 minutes of tea making/Beyoncé blasting/wandering in the fresh air, so that I never felt too chained to my laptop on any given day.”

At the peak of exam stress, it can be easy to forget about you:

10.   “Remember that you’re not a machine. You deserve time off! Make sure you factor in time to watch a film, go out for a drink with friends or grab a coffee. The most productive brains are those that rest properly too!”

11.   “Break up your revision with some exercise! Whether it’s a brisk walk or a session in the gym, not only will it let your mind relax for an hour, you’ll also get a burst of energy.”

And you can never really go wrong with my dad’s time honoured soundbite:

12.   “Go to bed early and drink lots of water.”

At the end of the day, keeping things in perspective is one of the most powerful ways of keeping your stress levels under control:

13.   “Focus on you and don’t worry about anyone else. Remember your best is good enough!”

14.   “Keep everything in perspective – in 5 year’s time this will not be a concern and regardless of the outcome, things will be ok anyway.”

These are some ideas to get you going – thank you so much to everyone who sent in their tips! Please do share this blog and feel free to comment below with any further suggestions.

For more info on exams and coping with student life visit our   information pages   or try the   Student Minds website .

Best of luck!

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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.

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• 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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Exams are stressful without any doubt. Even if you study a lot and spend a lot of time preparing, you might feel a lot of pressure and anxiety. This post is for everyone who wants to cope with exam stress and ease their college life a little.

Stick to Your Schedule

There is nothing more effective for your productivity than creating a schedule that you can stick to while preparing for exams. This is the best way to make sure you don’t waste your time, but spend it on getting ready and revisiting all the materials and syllabi that you need in order to successfully pass your exams.

There are a few reasons why you need a schedule during the semester and especially when you have exams ahead:

• An opportunity to plan your study sessions
• Track your goals and planning steps to achieve them
• Making sure you are on time with assignment due dates
• Creating a balanced study routine
• Reducing stress because of having a steady and clear plan created

When you surely know how much time you need to get ready for another test, it doesn’t seem that frightful after all. Having all your exam dates listed also helps you avoid missing one or confusing the time when it starts. It eases your routine and makes it much less stressful to manage all the daily tasks.

Take Breaks and Rest

Sometimes we all find ourselves in the middle of chaos when we are running out of time and just need to work for hours in order to get everything done on time. But still, each one of us needs little breaks to make sure we can keep our productivity and brain activity high. 

Cramming the night before sometimes is inevitable but can be managed with a few easy rules:

• Take short breaks every now and then.  It’s up to you to decide when you need one and how long it should last. But at least a 10-minute break for every hour of studying is necessary.
• Use your breaks wisely.  Don’t just scroll through your social media. Use this time to relax or get up and walk around to ease eye-strain and stretch your legs – just a few sit-ups or bends will help to regulate your blood circulation.
• Relaxation is the key.  It doesn’t matter how many breaks you will take; they won’t help you until you learn how to relax and clear your thoughts. You might choose meditation or listening to a relaxing chill-out music, taking a bath, or spend some time on a relaxing hobby – do what really helps you calm down and reboot your brain.

Taking breaks in between and during your study sessions is crucial to make your productivity stay high all day. Don’t forget to include them in your daily study schedule. You should definitely find the time to spend with yourself, just chilling and having a rest after another study session . If you have this time planned beforehand, it’s much easier to avoid procrastination – as you know how long your break will last and when it starts. Knowing that helps you concentrate on your studies instead of just postponing the time when you need to get to work.

Sleep and Breathe

Having enough sleep during your preparation for exams is crucial. Your body needs the energy to make your brain focus on studies; sleeping and eating healthy meals are the key factors that help you stay organized and concentrated. Sleep reduces stress and allows your body to get ready for another session when you need to consume a lot of information

We know that sometimes it’s impossible to do everything on time, and every student faces the need to sacrifice a few hours of sleep at least one time through their study years. But creating a study schedule with fixed sleep hours might help you organize your day the best way. 

Breathing exercises are also important if you want to reduce stress. There are multiple different techniques that you might want to try in order to find the one that is the most effective to you. For example, the one that is the most common is the following:

• Make sure you sit or lie comfortably.
• Take a deep and slow breath (through your nose) and count from 1 to 4. Make sure you take a breath with your belly, not your chest. You might need to put your hand just below the ribs to understand if you are doing it right. 
• Hold your breath and count from 1 to 7.
• Breathe out, counting from 1 to 8.
• Repeat a few times.

There are also other breathing exercises, for example:

• Bend forward a little from your waist, with your hands dangled and relaxed.
• Slightly bend your knees. Feel how the muscles on your back relax and stretch.
• Inhale slowly and start rolling up, getting back to the standing position. Make sure you don’t make any sharp moves.
• While standing, hold your breath for a few seconds.
• Exhale and return to step 2.
• Repeat several times.

Breath exercise is the easiest and one of the most powerful tactics to calm yourself and let your body relax, get the oxygen that it needs and help your blood circulation.

Eat Healthily

As it was said earlier, eating healthy meals is the best way to keep your body functioning during the period when you experience high stress levels. It’s hard to overestimate the importance of a balanced daily menu as it should provide your brain with all the needed healthy fats and elements to boost your brain activity.

What you should do when studying for your exams is to eat 3-4 meals a day with healthy snacks in between. Such snacks might consist of nuts or dark chocolate, fruits, vegetables, and smoothies. Even if you are living in a dorm and don’t have access to a fully staffed kitchen to cook yourself complex dishes, you still can enjoy healthy foods.

Here are a few examples of healthy meals that are affordable and easy to cook:

• Oatmeal with berries, nuts, or fruits
• Various salads with avocado/boiled eggs/tomatoes/chicken/tuna
• Toasts or sandwiches with peanut butter/cream cheese and salmon/fried egg
• Pasta with seafood/chicken breasts/sauce
• A potato baked in a microwave

These meal ideas above are just a few examples of how you can eat healthy every day without spending much time cooking. Look for easy recipes and make sure you don’t live solely on ramen or chips – these foods don’t provide you with vital elements, so needed during the days leading to your exams.

Ask for Help If You Need It

Sometimes, the only way to fight stress is to ask for help from your friends, family, or specialists. It’s always great when you have someone you can talk to about your problems. But you can also turn to your advisor or even professors – they will definitely try to help you out if you need some additional materials or would like to discuss a complex topic.

You can also turn to our team if you need assistance with your homework – we have great writers who can save your time when you need to get prepared for your exams . 

Communication is one of the best things when it comes to stress. You should definitely try to find time in the schedule for casual meetings with your friends as it will cheer you up. Video calls are also a great option if you live far away from your close ones.

Another option is to find a study buddy or even a group. It will allow you to achieve two goals at the same time – get prepared for your exams and also socialize. Don’t miss this opportunity – your roommate or your groupmates might not be the ones with who you would definitely like to spend time, but there are plenty of other people on your campus or the ones who you can find online to make you company.

Keep Up with Your Ordinary Routine

When exams are coming closer, it’s hard to avoid studying all night long or change your everyday day so that to get fully prepared. However, it might be pretty stressful for you and your health. Instead, you should try to keep up with your everyday rituals, if you have any, for example, getting a coffee in the morning from the local coffee shop or going for a run before bed. When you don’t feel like you need to change your routine drastically, it’s much easier to survive through stressful periods of time like exams. If you don’t have any everyday rituals, you might find it helpful to eat the same meals as you are used to or talking to your friends at least a few times a week. 

Changes are not always bad, but when you need to get prepared for finals, you got to eliminate as many stress factors as possible. So, make sure you live your life in the same rhythm and enjoy things that usually cheer you up a bit. Believe us, watching one episode of your favorite TV show will make your study session much more productive – don’t consider this simple joy as a waste of precious time.

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• Managing Exam Stress

How to Deal With Exam Anxiety

Last Updated: March 28, 2024 Fact Checked

This article was co-authored by Elizabeth Weiss, PsyD . Dr. Elizabeth Weiss is a licensed clinical psychologist in Palo Alto, California. She received her Psy.D. in 2009 at Palo Alto University's PGSP-Stanford PsyD Consortium. She specializes in trauma, grief, and resilience, and helps people reconnect with their full self after difficult and traumatic experiences. There are 16 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 336,077 times.

Most people suffer some degree of anxiety when preparing for a test. This can range from a mild nervous feeling to a full panic attack. Whatever your level of anxiety, learning to reduce it is very important to study effectively for a test. Fortunately, there are several steps you can take to reduce anxiety, which will benefit your grades and your overall mental health.

Reducing Anxiety with Effective Studying

• Instead of waiting until the last minute, start studying as soon as a test is scheduled. With several days or even a week to prepare, you'll feel more relaxed because you have plenty of time to learn the material.
• Draw up a schedule to make most of your study time. Set aside as much time as you feel you need; it could be 20 minutes a day, it could be 2 hours a day. You can adjust this if you feel you need more or less time after studying for a few days. Stick to this schedule so when it comes time for the test, you know you've prepared as well as possible.
• You should also get into the habit of looking over your notes from class every day. Statistically, students who do this get better grades on tests because the brain absorbs information more efficiently this way. It can help with your anxiety because you'll have a head start on your studying before you even knew a test was coming up.
• Some students make the mistake of spending more time organizing than actually studying, because actively studying is more anxiety provoking; be sure that the bulk of your time is actually doing the work.
• You may have to make do with the time you have. If so, stay calm--any studying done is better than none at all.

Elizabeth Weiss, PsyD

Understand that sometimes anxiety can be a positive motivator. Every emotion has a purpose. If you're anxious, sometimes it's because there's something you really need to take care of, and you have to figure out how you're going to do that.

• To avoid this problem, keep all of your schoolwork neat and organized. That way, you'll be able to find everything you need and spend the maximum amount of time studying.
• Keep all of your notes for a certain class in one notebook, so everything for that class is in one place. Also make sure to date the page every time you take notes. If you take notes on your computer, keep your notes, assignments, and any study aids in separate folders for each class, and date all of your notes.
• Designate a folder for any loose material you have for a class. Handouts, essays, homework assignments, and past tests can go in here so you can find them easily when you need them.

• Any activities will do. Try watching TV, exercising, doing some stretches (especially for your neck and arms), going for a walk, taking a nap—whatever you have to do. This will rest your brain and you can come back to your studies refreshed and ready to continue.

• If you have been doing well in exams throughout the class, it is likely you will do well on this particular test.
• If you do not do well, it is probably not the end of life as you know it.
• Many tests can be taken more than once, whether it is a driving test, passing the bar, or just having to re-take chemistry class.
• You may have to just pass the class, rather than make a particular grade.

Reducing Anxiety Physically

• Rapid heartbeat. Usually a heart rate above 100 beats per minute characterizes a rapid heartbeat.
• Shortness of breath.
• Light-headedness.
• Extreme body temperature, either excessively hot or cold.
• Gastrointestinal discomfort. This can be characterized by nausea, diarrhea, bloating, and abdominal pain.

• Going to the gym.
• Taking a walk.
• Doing housework.
• Riding your bike.
• Working outside.
• Playing sports.

• Make sure your meals are nutritious. Whole grain products, fruits, vegetables, and lean proteins are best because they will provide you with a sustained release of energy that will carry you through your study session.
• Avoid sugary foods and drinks. Not only are these bad for your health, but the spike in your blood sugar will make you jittery, which could increase your anxiety. Also, the energy high will come with a crash before too long, and you won't be able to study effectively anymore.

• During your breaks, make sure you stretch and massage any muscles that feel tight. Not only will this give you physical relief, but the action of stretching will help reduce your anxiety.

Reducing Anxiety Mentally

• Think about whether this thought is logical. For example, you think "If I fail this test, my life is over." Is that really true? In almost all situations, no, it's not true. There is no logical way a test will result in your life ending, making this an unrealistic fear.

• For example, you're convinced that you will fail the biology test tomorrow. But you've gotten good grades on every biology test this semester so far. Past experience is on your side here. This new perspective makes your fear seem more unlikely, since you've already established that you're good at biology.

• Once you've isolated the thought that "I will definitely fail this test tomorrow," replace it with, "I've been studying all week, I know this material, and it's within my power to do well on this test." This new pattern of thinking breaks down your fear that was based on nothing, and replaces it with a new thought that is rooted in reality.
• Even if you can't get past the idea that you will fail tomorrow's test, you can use logic to help you remain calm by reminding yourself that a failed exam doesn't mean you will fail the class. Remind yourself that you may even have other options, such as investigating extra credit or asking to re-take the exam.

• Just like you replaced your illogical fears with logical thoughts, replace negative statements with positive ones. Make an effort to tell yourself "I'm a hard worker," "I'm tough," "I can do this," or "Everything will be okay." That way you can cut negative statements out of your thinking and improve your happiness and mental health.
• Statements such as "I'm stupid" or "I'm worthless" are not only unhelpful, they're untrue because they summarize you based on one observation. For example, if you've performed poorly on your calculus quizzes so far, you might think "I'm a loser." This is an emotional overstatement. Try to think about the facts instead: You just happen to be performing poorly on calculus quizzes. This says nothing about who you are as a person, or your ability in other areas.

Relaxing Yourself During the Exam

• Force yourself to stop and read directions. By reading everything carefully, you can be confident that you understand what to do and can complete the test correctly.
• You can even underline or circle important terms in the instructions. For example, if you're worried you may get side-tracked during an essay question, you could underline the most important part of the prompt (e.g., underlining "Explain" will help remind you that you can't just summarize).

• Close your eyes and take some deep, full breaths. Once you start feeling better, get back to work. [16] X Research source

• If you have trouble staying focused, try silently re-reading the question or prompt to yourself. This will freshen your memory and help you stay focused on the task at hand.

• Don't fall into this trap. Instead of wasting time staring at a question, skip it. You can come back to it after you've done the rest of the test.
• If you are using a scantron sheet, make sure you also skip filling in the bubble for the skipped question! Otherwise you could end up getting a lot of answers wrong because your fill-ins are off by one.

• Talking to your parents, teachers, and guidance counselors can be a great resource to get your anxiety under control.
• Get help sooner rather than later. Many people try to ignore their anxiety until it's gotten so bad they can't control it anymore. By getting help early on, you can get a handle on your anxiety before it starts having an adverse affect on your life and relationships.

Say Goodbye to Anxiety with this Expert Series

Expert Q&A

• Exercising is a good way of relieving stress and anxiety. Thanks Helpful 7 Not Helpful 1
• Try using some incense sticks of your favorite aroma while you are studying or sleeping as it relieves your stress and helps you feel pleasant and positive. Thanks Helpful 4 Not Helpful 4
• Try sprinkling soothing smelling oils on your pillow for a good nights sleep before the exam. This may also be helpful sprinkled on a tissue to take to the exam to calm your nerves. Don't use too much though, other people may not appreciate it. Thanks Helpful 1 Not Helpful 2

• Some stress before exams is normal, especially if you feel unprepared. However, too much stress can indicate a bigger problem. If you have difficulty concentrating, sleeping, or studying due to excessive anxiety, consider seeing a doctor to get screened for anxiety disorders. There are treatments available to get your anxiety out of your way, so you can focus. Thanks Helpful 27 Not Helpful 5

You Might Also Like

• ↑ https://www.brown.edu/campus-life/support/counseling-and-psychological-services/managing-test-anxiety
• ↑ https://nursing.lsuhsc.edu/AcademicSuccessProgram/StrategiesTestAnxiety.aspx
• ↑ https://learningcenter.unc.edu/tips-and-tools/taking-breaks/
• ↑ https://learningcenter.unc.edu/tips-and-tools/tackling-test-anxiety/
• ↑ https://www.heretohelp.bc.ca/workbook/test-anxiety#tension
• ↑ http://www.calmclinic.com/anxiety/causes/hypoglycemia
• ↑ https://www.umassd.edu/dss/resources/students/classroom-strategies/test-anxiety/
• ↑ https://www.northwestern.edu/breathe/test-anxiety/
• ↑ https://kidshealth.org/en/teens/test-anxiety.html
• ↑ http://www.anxietybc.com/sites/default/files/Test_Anxiety_Booklet.pdf
• ↑ https://canadacollege.edu/disabilityresourcecenter/test-anxiety-tips.php
• ↑ https://www.ucalgary.ca/live-uc-ucalgary-site/sites/default/files/teams/23/reducing-test-anxiety-tip-sheet.pdf
• ↑ https://www.fhsu.edu/testing/test-anxiety
• ↑ https://www.butte.edu/departments/cas/tipsheets/studystrategies/test_anxiety.html
• ↑ https://opentextbc.ca/studentsuccess/chapter/test-taking-strategy/
• ↑ https://my.clevelandclinic.org/health/diseases/9536-anxiety-disorders

About This Article

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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To deal with exam anxiety, stay physically active in the days before the exam by going for a walk or playing sports, which will distract you and give your brain a chance to relax. On the day of the exam, avoid negative thoughts and try to say positive things out loud, such as “I can do this,” or, “Everything will be ok.” Then, try to get to the test early to give yourself time to relax, because running late can cause more stress. As you take the test, stay focused on one question at a time and save any questions you get stuck on for last. For tips on how to deal with the physical symptoms of anxiety during an exam, such as sweating or dry mouth, read on. Did this summary help you? Yes No

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• Exam stress

Pressure to do well in exams can be a lot, and it can affect your mental health. Here's our advice if it's all getting a bit too much.

It’s normal to feel stressed and on edge about exams. Stress is your body’s natural response to pressure. It can help you focus and get things done, but sometimes it can all get a bit much. Exam stress can affect anyone and it can show up in loads of ways, like:

• feeling anxious or down
• getting irritable and angry
• struggling to sleep
• changes in your eating habits
• having bad thoughts about yourself
• worrying about the future
• losing interest in stuff you usually like
• finding it hard to concentrate
• feeling unwell – like headaches, feeling sick or tired

If any of these feelings are beginning to take over your life, there is help. And we’re here to help you find it.

Coping with exam pressure

The pressure to do well can really get on top of you and only add to the existing stress of exams. It could be from your school, your family, your friends, or yourself. Even if the people around you aren’t putting pressure on you, you might still want to make them proud. But remember, no matter what your results, your mental health is important too.

Whether you feel stressed right before your exams, or it builds up over time, here are some things you can do to ease the pressure:

Reflect on all the things you’ve already achieved, in or outside of studying. Write a list of what you rate about yourself, and what others like about you too. Doing things you’re good at and enjoy can really boost your self-esteem .

If people around you – like your school or family – are putting pressure on you, be real with them about what you think you can handle. Make it clear if your expectations are different from theirs. And if you need to, have a word with a teacher you trust about the stress you're under at home.

Try not to stress about how others are prepping for exams. Focus on what you can do. You might feel like other people are smashing it, revising more than you, or just not stressing out as much. But we're all different and that's okay. Remember, your friends are coping with exam stress too. They might be just as on edge as you.

It’s important for us to look after our mental health and put our own needs first, especially during a stressful academic period. I recommend reaching out to your friends during this time, because they are most likely going through the same thing as you.

How to deal with exam stress

Exam stress can feel lonely and a heavy load to carry, but you don’t have to tackle it alone. Lots of young people find exams difficult and it’s okay to need support.

Don’t hold it all in – try talking to someone about what’s on your mind. If someone knows you feel stressed, they can have your back, encourage you and listen when you need them to. It could be a friend, family member, carer, community/faith leader, teacher, or anyone else you trust. You don’t have to go through this alone.

Check out our tips below to help you get through exams.

In the lead-up to your exams

Think about what could make dealing with exam stress easier for you and have a chat with a teacher or tutor. They can help with things like:

• a tricky subject
• tips and tricks for revising
• juggling different subjects
• finding a calm place to revise
• access arrangements

Asking a teacher can be nerve-wracking, but they’ve had loads of students feel the same way. Remember they want you to pass your exams too, so they’re on hand to help if you need it.

We all have different needs. Access arrangements help students with special education needs or disabilities. This could be:

• extra time to complete the exam
• assistive technology (like a computer, text-to-speech software etc.)
• breaks during an exam

If you think you need them, speak to your school, college or university to find out how to apply for access arrangements. Some can be sorted out by the school, but others need permission from the examining body, so it’s best to talk to your school as early as possible.

Exam formats aren’t always suited to the realities of neurodivergence and disability which can create extra stress. Asking for adjustments is not being demanding – it’s about fairness.

If your friends are studying too, chances are they get what you’re dealing with. Knowing that someone else feels the same way can make all the difference. Link up with them to chat about exams or to take a break from studying.

Tackling problems together and helping each other out with different subjects can make revising easier. It keeps your social life going and can boost your mood while you’re studying. Plus, it can help you see you’re not the only one feeling the pressure.

When exams start

Get everything ready for the exam the night before. You could talk to someone you trust to double-check you’ve got everything sorted. If you’re going somewhere for your exam, check when and where it’s happening. Plan your route and make sure you’ve got plenty of time to get there.

Avoid cramming in last-minute revision. This can be overwhelming and make you feel unprepared. You’ve put in the work, so focus on staying calm. Breathing exercises and grounding techniques can help dial down the stress before your exam.

Resist the urge to talk about the exam with your friends afterwards. This can make you feel more stressed. Try to let go of the exam talk now that it’s done.

Once you’re done, have something good lined up after. It could be hanging out with friends or taking some time for yourself. It’s tough to switch off, especially if you have more exams coming up, but it’s important to let yourself recharge first.

I have found that putting in time for activities that I enjoy alongside revision helps me to de-stress, so I’ve started adding in time throughout the day to take a break and read or watch a TV show that I like. I've found that including activities that I look forward to in my daily schedule helps make revision feel more bearable.

Coping with life pressures

Sometimes, life can throw you curveballs that make it hard to study, like moving house, looking after a family member, dealing with a breakup or general life stress.

If life’s throwing you something like this, don’t feel you have to go it alone. Talk to someone you know or contact a helpline . Whatever it is you’re going through, you deserve support.

The importance of self-care

When exam stress hits, it might feel like there’s no time for self-care , or that you should be spending every second revising. Revising is important, but it’s going to be harder if you’re not looking after yourself.

Try to eat right, get some sleep, and give yourself a break – whether that’s gaming or hanging with your friends. We’re not robots – we all need a breather now and then.

Revision tips

Figure out what subjects you need to study and when. If you’re not sure how to make a revision timetable, ask a teacher or tutor for help. BBC Bitesize has lots of tips to start you off.

If your revision plan feels like a mountain to climb, tweak it. Your plan should keep you feeling on top of things, not leave you burnt out. It might take some trial and error, but finding a plan that works for you is key to feeling less stressed.

Taking a break is just as important as revising. It gives your brain a break and makes it easier to focus. Young people have told us they often feel guilty for taking a break, but rest is productive. You don’t have to earn rest – take it whenever you need it.

Different ways of learning

We all have our own ways of learning. If you feel distracted or can’t remember your notes, it might be time to switch it up. There are loads of techniques out there – check out some below:

• make posters, post-it notes or flashcards
• use colour-coded revision timetables and notes
• draw mind maps, spider diagrams or graphs
• record yourself reading your notes and listen back
• listen to podcasts or audiobooks
• listen to a playlist while you revise
• do practice papers
• go to group revision sessions
• use flashcards
• read your revision notes aloud to yourself or someone else
• rewrite lesson materials in your own words

Experiment with different techniques. One way might click for one subject, but not for others, so find whatever works.

The monotony of revision and endlessly reading notes can really put us off, so try mixing it up! Flashcards, mind maps, voice notes, videos and even teaching the work to a friend/family member/pet/wall (!) can all be used to engage different areas of our brain and keep it interesting.

Dealing with disappointment on results day

Not getting the grades you want on results day can be devastating. Whether it impacts what you do next or you just feel you could’ve done better, it’s alright to feel upset. But remember, there is so much more to life than exams.

If you don’t get the results you want, here are a few things to keep in mind:

We don’t usually think about what people got in their exams. Grades don’t stick in our minds when we think about the people we care about. Your true worth – how you see yourself – it’s not based on the grades you get. You’ve got lots of qualities that make you, you – like making people laugh, giving great advice, being creative, or whatever else sets you apart. Those qualities can’t be measured by exams.

Exams are just a tiny piece of the puzzle. No matter what grades you get on results day, it’s still possible to have the future you want. There are so many paths to where you want to be. Your route might change, but your destination doesn’t have to.

Make a list of the things that bring you joy and find time to do them. This can ease your stress and improve your mood. No need to feel guilty about carving out time for yourself – you’re allowed to have a life beyond exams.

Here are some things you can do if you’re unhappy with your results:

When you’re ready to think about what’s next, talk it through with your teacher, tutor or careers advisor. They’re there to help you decide what’s next, like:

• getting a re-mark
• retaking exams
• switching subjects
• thinking about different career routes and options

There are lots of organisations that can help you find your next step, like the National Careers Service , UCAS , Not Going to Uni and AllAboutSchoolLeavers .

Once you know your options, talk them through with someone you trust. They can help you figure out what’s best for you, or just be there to listen.

If you are retaking exams this school year, the number one thing you need to remember is you are not alone.

If something happened during your exams, you might be able to apply for ‘special considerations’. Things like your health, grief and loss, or something happening that’s out of your control can all affect exams. Exam boards might take this into account and add points to your marks, so it’s worth speaking to someone at school or college. They can help you with your application for special considerations.

You might feel pressured to share your exam results, but you don’t owe it to anyone. Young people have told us that agreeing among friends to not share results has helped. You could also chat to your teacher about taking the pressure off sharing results in class. It’s okay if you’re not up for it.

If you’re worried about sharing your results with family, try writing down what you want to say first. If it would help, ask a teacher or friend to be with you when you tell them. If they don’t react in the way you want, remember you’ve done nothing wrong. Talking things through might help calm the situation down, but it’s not your responsibility to make them feel better.

Try not to compare yourself with others - their success is not your failure. Appearances and grades don't always reflect circumstances and only you know the work you put in.

Real stories about exam stress

How to look after your mental health during revision and exams

Tips to help you prepare for results day

Dealing with exam stress and pressure as a Disabled student

Dealing with disappointing exam results

Dealing with exam stress and an eating disorder

• Eating problems

Exam results stress: advice for young people

What I've learnt since GCSE results day

Coping with exam pressures at university

Surviving school on the spectrum

Get help now.

If exam stress is taking over and getting too much, you’re not alone. These organisations can help.

Exam Results Helpline

Provides careers advice to help young people and their families decide on options following GCSE, A Level and Nationals results days.

Usually available through August. Opening days and hours may vary each year - check website for details.

If you live in Scotland, call 0808 100 8000.

National Careers Service

Provides information, advice and guidance to help young people make decisions about learning, training and work.

Webchat available via the website homepage.

Whatever you're going through, you can contact the Samaritans for support. N.B. This is a listening service and does not offer advice or intervention.

If you’re under 19 you can confidentially call, chat online or email about any problem big or small.

Sign up for a free Childline locker (real name or email address not needed) to use their  free 1-2-1 counsellor chat and email support service.

Can provide a BSL interpreter if you are deaf or hearing-impaired.

Hosts online message boards where you can share your experiences, have fun and get support from other young people in similar situations.

This page was reviewed in October 2023.

It was co-created by young people with lived experience of exam stress.

We will next review the page in 2026.

YoungMinds is a proud member of PIF TICK – the UK's quality mark for trusted health information.

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Please note:

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How To Reduce Your Students’ Exam Anxiety: Practical Strategies From An Experienced Head Of Maths

Christine Norledge

Exam anxiety appears to be rising in the UK as exams and tests play a core role in the assessment of the UK’s education system. Exams are the primary measure of student’s academic success as well as educator and school performance. 

Formal examinations, such as GCSEs and A Levels, carry additional pressure as results directly impact students’ options for further study and influence career paths.

While 79% of school leaders have noticed a general increase in stress, anxiety, and panic among their students, 81% of school leaders worry more about pupils’ mental health during assessment periods than before.

This article explores the key role schools and teachers play in helping students overcome exam anxiety and provides expert practical advice on managing exam-related stress before, during and after any tests.

What is exam anxiety?

Exam anxiety is a heightened feeling of worry or fear around exams. Putwin and Daly (2014) found that in a class of 30, around 5 are likely to experience test anxiety which may lead to:

• Panicking or feeling overwhelmed during exams
• Incomplete exam papers
• Absence from exams

Anxiety is a feeling of unease, such as worry or fear, that can be mild or severe.  Definition of anxiety from the NHS

Ultimate guide to GCSE maths revision

Strategies and practical techniques for maths teachers and subject leaders to support students to revise effectively and manage exam anxiety.

Feeling some degree of anxiety is normal when faced with a high-pressure situation or when there is a lot at stake. 

For many students, GCSEs are the first time they experience a high-pressure situation. Unsurprisingly, some students experience considerable anxiety, especially if they are not adequately equipped to manage it. Research suggests around 15% of GCSE students may fall into the category of being ‘highly test anxious’ ( Putwain & Daly, 2014 ).

In some cases, anxiety can be helpful. In highly pressured situations, the body releases stress hormones, such as adrenaline and cortisol, which: 

• Provide energy
• Help with decision making 
• Allow clearer thinking 

These hormones can be useful if you’re about to sit an exam. However, exam anxiety can also negatively impact students’ general mental health and well-being. Particularly when students sit a large number of GCSEs within a short time frame.

When prolonged, exam stress and anxiety can become a problem.

What causes exam anxiety?

Although more prevalent around exam season, test anxiety can occur at any point in the school year. Exam anxiety may also occur during lower-stakes testing situations, such as end-of-year tests. 

Students’ perceptions of the importance of a particular test or exam may be different to those of the teacher. They may worry about disappointing parents and carers, or moving sets due to low test scores.

Varying factors may cause or exacerbate exam anxiety. It can help to work out anxiety triggers for your students to help provide individualised support.

Causes of exam anxiety include: 

• Lack of preparation — both subject knowledge and exam technique
• Fear of failure 
• Internal and external pressure
• Poor stress management and self-care
• Lack of confidence in their ability 
• Low self-esteem, negative thoughts and self-doubt
• Previous bad experiences with tests and exams
• External factors which may already be increasing a student’s stress levels (e.g. changes to a family dynamic, illness, students with carer responsibilities)
• Existing mental health conditions

But there are strategies and approaches your students can implement to mitigate exam anxiety and reduce the negative impact on their well-being.  As educators, it is important to provide students with the knowledge and resources to reduce exam anxiety. Below we provide you with strategies to better equip students to alleviate exam anxiety.

Exam anxiety and maths

Exam anxiety can be generalised, or closely linked to particular subjects students don’t enjoy and find difficult, often maths. 

Unlike other subjects, people find it acceptable to be “bad at maths” or “hate maths”. Learners are exposed to these perceptions about maths in school and at home, which can encourage their own maths insecurities. 

This increases the likelihood of developing maths anxiety — a response which occurs when required to do maths or even just thinking about maths.

Although more likely to affect girls than boys (Baxter et al,. 2014), maths anxiety affects students across attainment levels. Students who generally achieve well in maths may still experience anxiety.

Maths anxiety and test anxiety can be interdependent, leading to a vicious cycle. 

• Students experience anxiety around maths testing
• This leads to poor test performance
• They develop negative perceptions about their ability in the subject
• Anxiety increases 

How to recognise exam anxiety

Students who suffer from exam anxiety can experience a wide variety of symptoms. Some of these are easier to spot than others. It’s good practice to make students aware of these symptoms so they can recognise them in themselves as well as others and assess whether they need to seek additional support.

Physical symptoms of exam anxiety

• Rapid heartbeat and/or breathing
• Shaking, feeling restless or tense
• Stomach pain or nausea
• Headaches and dizziness
• Changes to sleeping patterns (insomnia, feeling unusually tired, sleeping more)

Mental symptoms of exam anxiety

• Difficulty concentrating, racing thoughts
• Feelings of anxiety which may extend to other areas of life
• Negative thoughts – feeling overwhelmed or unable to cope
• Depression and withdrawal

Behavioural symptoms of exam anxiety

• Sudden changes to behaviour, unlike their “usual” patterns
• Restlessness
• Avoidance of stressors (e.g. not revising, not attending exams)
• Lack of motivation
• Lack of enjoyment in other activities, particularly recreational activities or hobbies

What is the impact of exam anxiety?

Perhaps the most obvious and immediate impact of exam anxiety is on academic performance. If a student cannot perform to the best of their ability in an exam situation, the result they receive may not accurately reflect what they’re capable of. 

This can have a wider impact on a student’s future prospects (for example, if a GCSE student does not achieve entry qualifications for the A-levels they wish to take).

Less visible are the effects on a student’s general mental health and well-being. Particularly if a student experiences exam anxiety over a prolonged period and cannot access support or coping mechanisms. 

An inability to escape from feelings of anxiety around exams can leave the body in fight-or-flight mode. Long-term overproduction of cortisol and other stress hormones has significant negative effects on bodily functions and processes.

8 strategies for reducing exam anxiety before exams

1. build exam familiarity.

Ensure students are familiar with the format and structure of the exam. Introducing past papers and exam-style questions into lessons can build familiarity. 

If students feel familiar with the look and style of the exam paper and question formatting, they will be less likely to feel stressed or anxious when faced with the materials in the actual exam.

Working in timed conditions also builds familiarity with the exam format. Regularly working through the first five or ten questions on a paper in a given time limit can replicate the exam setting in a low-stakes environment. Timed practice does not necessarily need to take place under test conditions.

Online one-to-one GCSE Revision Programmes use exam-style questions to familiarise students with the types of questions and formats they will encounter in their mocks and GCSE exams. Maths specialist tutors work one-to-one with students and follow an ‘I do, you do, we do’ pedagogy to help students progress from guided to independent practice. 

Challenge questions provide students with the opportunity to apply their maths knowledge and skills in an unfamiliar, exam-style context.  

Read more: GCSE Exam Techniques

2. Take ownership of revision 

Many students struggle to manage revision, particularly if they do not have support at home or an environment conducive to study. 

Students should develop intrinsic motivation for revision. To help with this, students should take ownership and organise their revision. 

Ensure students are aware of the topics they need to prioritise and not be tempted to focus on topics they are already secure with. Practising things they can already do can lead to a false sense of revision. 

Ask teachers or peers to mark answers and give feedback – if this isn’t possible encourage students to only look once the task is completed. Complete another question to prove the concept is secure. 

Dedicate time to showing students how to create and use a revision timetable to make the most of revision time and reduce anxiety ahead of exams.

Read more: Developing a GCSE Revision Programme

3. Teach effective study habits

Don’t leave revision techniques too late, help students develop study skills and understand how to revise effectively in KS3, if not before. 

Introduce students to the concept of cognitive overload and explain why cramming and leaving things until the last minute does not work. Encourage students to practice little and often. 

Model how to revise for GCSE and how to revise for maths using effective revision strategies. 

• Focus on doing maths rather than reading notes to maximise knowledge retention. 
• Leave phones and distractions in another room, lock them away if need be.
• Use timers to help get a set amount of undistracted revision completed. 
• Take regular breaks, move away from your desk and then return to another set period of revision. 

4. Build confidence and self-belief

Confidence and self-belief can combat maths and test anxiety. Both of which are often rooted in a fear of failure. Setting students up for success is one of the best ways to build confidence.

Careful consideration of the pitch and pace of maths lessons is required. Select topics that give students plenty of opportunity to experience success. This builds confidence both in the teacher and their own ability so that they are better able to tackle more challenging topics later on. 

Read more: How Students’ Attitude Towards Maths Can Affect Lesson Outcomes And Their Confidence In Maths

5. Implement relaxation techniques

Relaxation techniques are useful during periods of anxiety or stress. They help to calm the fight-or-flight response and allow the person experiencing anxiety-related symptoms to reset and re-gain control of their body’s responses. These can be particularly helpful for more extreme anxiety reactions, such as panic attacks. 

Not all relaxation techniques will work for all students, individuals will have their own preferences and it’s worth introducing students to a wide variety of techniques. 

Here are a few relaxation techniques to introduce to students:

Deep breathing exercises 

These aim to reduce heart rate and calm the body’s physical stress responses. After you teach students deep breathing exercises in class, they can use these before, during and after the exam to help calm anxiety and stress.

Deep breathing techniques to try: 

• Four count – breathe in for the count of four and out for the count of four
• Star breathing – students use their index finger to trace their other hand while breathing in and then repeat breathing out
• Figure of 8 – on the inside of the forearm, students breathe in as they trace a figure of 8 and repeat while they breathe out 
• Butterfly breathing – with thumbs linked and hands flat on their chest, instruct students to lift one hand as they breathe in and lower as they breathe out, they should alternate hands as they repeat 

For more breathing techniques, visit the NHS website.

Mindfulness

Instruct students to observe the present moment. This may include observation of bodily responses, thoughts or external surroundings. 

Mindfulness aims to calm thoughts and focus on the present moment. MIND charity notes that, while some people find this strategy very useful, it does not work for everyone.

6. Listen to music 

When humans listen to music, it helps distract from unhelpful thought processes. It may even activate pleasure centres in the brain and trigger a release of the feel-good chemical, dopamine.

7. Take a technology break 

Most students constantly have their phones close by or spend excessive hours using technology. Encourage students to take a break from technology as this has significant positive effects.  

Less time spent on technology reduces the information absorbed from sources such as social media. This gives the brain a break from constant stimuli or situations demanding a response.

Some schools have gone as far as to introduce a digital detox programme where students volunteer to hand their phones in until after the GCSE period. Half of the Year 11 pupils at Michaela School volunteered to give up their phones until sitting their GCSE exams.

8. Promote self-care

People who operate at a high level of systemic stress are more likely to develop anxiety. While self-care seems to be promoted everywhere, the principles are backed by science. 

Self-care techniques work by reducing cortisol and other stress hormones, allowing the body to return to a more natural equilibrium.

Here are some self-care strategies to promote to students: 

Exercise  

Regular exercise decreases muscle tension, raises heart rate and releases feel-good hormones such as serotonin and dopamine. These hormones combat the negative effects of stress hormones.

Get a good night’s sleep 

A night of good sleep helps to regulate cortisol production, leave mobile phones and tables outside the bedroom to help get a good 8 hours sleep every night. Regularly not getting enough sleep in itself leads to exhaustion and an elevation of cortisol levels. This is counterproductive when trying to reduce stress.

Eat a balanced diet 

Eat well and drink lots of water. A balanced diet helps to keep blood sugar stable, which maintains a systemic balance and keeps mood and energy levels more consistent.

While it may be tempting to reach for energy drinks and processed food, ditch the crisps, chocolate bars and fizzy drinks. A well-fed and rested brain will be alert and ready to confidently tackle the exams.

Make time for hobbies 

Take time for enjoyable activities to reduce and mitigate exam anxiety in the lead up to exams. Participating in fun activities once again reduces cortisol and releases happy endorphins. 

How to cope with exam anxiety during maths tests

For optimal performance and maximum marks, students must remain calm during exams. There are techniques for both the physical symptoms of anxiety and practical tips to stay calm during an exam. 

Students will be able to recall information more efficiently and reduce anxiety during an exam using the advice below. 

Stay calm and focused

Exam anxiety during tests can often appear as an extreme or panicked response with significant physical symptoms such as shaking, rapid heart rate, nausea and dizziness. 

Students need to be equipped to get these physical symptoms under control. Here are a few suggested strategies:

• Deep breathing  
• Positive self-talk  
• Focus on an object – examine an object on the desk to distract the brain
• Visualisation – focus on a situation which evokes a positive response

Explain to students they are far better to take a few minutes to calm themselves and re-centre their brains rather than press on with the exam if they feel like they are panicking.

How to manage time effectively during the exam

Teach students how to use exam time effectively during exam preparation to reduce exam anxiety on the day. 

Here are a few suggestions to share with students for maths exams:

• Use the number of marks available for each question to gauge the expected level of response. If a question is only worth a couple of marks, it won’t need a long or complicated response.
• Don’t spend too long on low-mark questions. If students spend a lot of time on a low-mark question, they’ve probably made an error or need to re-read the question to check they’re on the right path. 
• Move on to the next question if you are stuck. Return to incomplete questions at the end of the paper and try again.
• Start with an easier question. If a particular question triggers anxiety or panic, start with an easier question and come back to this one later on. 
• Leave time at the end of the exam to check for avoidable errors, particularly on single-mark questions that will be marked right or wrong.

Approach questions strategically

Strategic approaches are particularly useful with longer questions that require problem-solving or applying methods to unfamiliar contexts. 

These strategies are most effective when embedded throughout the school, not only during exam preparation.

Here are a few strategies and approaches to answering exam-style questions:

Identify command words 

Encourage students to highlight the command words in the question, for example, write down, work out, show, prove etc. 

In some cases, command words such as “factorise” or “reflect” tell students exactly which skill or method to apply. 

Command words like “evaluate” can indicate the form an answer should take, if they end up with an answer that isn’t numerical to an “evaluate” question, this indicates that they’ve made an error.

Read the question carefully

Ensure students read the question carefully before they begin to answer. It can be good practice to re-read the question sentence by sentence and underline any key points or values.

If the question contains a lot of information, for example, draw a Venn diagram from worded information, it can be helpful to tick off or mark when a certain piece of information has been used. 

Students are extremely unlikely to be given superfluous information in a GCSE exam.

Record the method used 

This is particularly important for students to remember on calculator exam papers where they do not need to work the answer out using written methods. Anything that is typed into a calculator should also be recorded on the page to gain maximum marks.

Work through blank mind moments

It is normal to experience blank mind moments during an exam no matter how much revision students have done or how well prepared they are. If students can anticipate these moments, it can help to avoid a panic response in the exam.

Encourage students to do something else for a few seconds or minutes to deal with these moments. This may involve moving on to another question, or taking a short break and using one of the refocusing techniques above. If students try to push through, it is unlikely to work and may create additional anxiety.

When students return to the question, students can try to trigger related memories around the topic. For example, create a quick mind map of related concepts to help provide a way around the block.

Emphasise that it’s alright if students cannot work around that block. There are over 20 questions on a GCSE maths paper, if they struggle to answer one question it isn’t significantly problematic. They do not need to aim for perfection.

When should you seek additional help?

The strategies and ideas discussed in this article may help students with mild or moderate exam anxiety, particularly if it only occurs during high-stress periods such as exam season.

If exam anxiety is affecting a student’s daily life and they are constantly worrying about exams with a significant impact on their physical and mental health that student may be experiencing an anxiety disorder and require professional support. 

Depending on your school’s policies, this may need referring to the student’s form tutor, wider pastoral care or safeguarding team for further intervention.

Exam anxiety can reduce a student’s ability to perform in exams, increasing their chances of underachieving and receiving a result that does not reflect their true ability. 

While exam anxiety is more likely to occur at high-stakes assessment points, such as the summer GCSE season, it can occur at any time and in response to lower-stakes testing. 

Exam anxiety can exacerbate general maths anxiety and have a significant impact on a student’s mental and physical well-being. Be watchful for significant changes in behaviour that may suggest that a student needs wider mental health support.

Educators can help teach young people ways to manage stress and anxiety related to exams and support them in developing coping strategies that work for them. 

Explain that anxiety is a normal human response and that it can be helpful and set students’ minds at rest. Provide students with a toolkit to deal with anxious feelings related to exams can help ease the discomfort. 

Remind students that they do not need to cope with these feelings on their own and discuss when to seek additional support.  

To help overcome exam anxiety, it can help to perform relaxation techniques, ensure you are well prepared for the exam and revise the topics you need extra support with. Eat a well-balanced diet and drink plenty of water to fuel your brain in the best way possible to prepare you for your exams.

Use relaxation techniques such as deep breathing to help relax before or during an exam. Move onto an easier question if you are stuck and come back to the harder questions at a later point in the exam. Focus on an object you can see until the anxiety subsides and then return to the question. 

Test anxiety can occur for many reasons. It may be linked to fear of failure, high expectations, pressure to perform or perfectionism. There are many methods to reduce panic during exams such as being well prepared, adequate revision and a well-balanced diet.

DO YOU HAVE STUDENTS WHO NEED MORE SUPPORT IN MATHS?

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Learn about the GCSE revision programme or request a personalised quote for your school to speak to us about your school’s needs and how we can help.

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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 6 months ago

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Practical strategies for managing exam stress

In this article we’ll cover:.

In their final years of school, your teen might be struggling to manage the intense pressure that comes with exams, especially if they feel like their whole future depends on their results. 

In one way, signs of stress can be positive, as they show that your teen cares about the outcome of their exams. But constant, unmanaged stress can take its toll on your teen’s mental and physical health, and lead to burnout, all of which can impact their performance and wellbeing.

It’s really normal for your teen to feel stressed during this time, but there are lots of things you can do to support them. Check out these practical strategies for managing exam stress with your teen. 

In the lead-up to exams

In the weeks or months leading up to the exam period, your teen might be feeling pretty overwhelmed about everything they need to do. It can be a stressful time for you, too. So, here’s how you can work together to make things less daunting.

Work on a study plan together

Creating a study plan early on will help your teen feel organised and reassured that they’re giving themselves enough time to cover all their study materials. Even if they haven’t managed to get started early, a structured approach that clearly lays out what and when they need to study can help make the process feel a lot more achievable. 

Check out our guide to creating a study schedule with your teen . We break down the practical steps you can take to build a plan that works for them, along with handy templates to use.

Chat about expectations and goals

Does your teen have a specific result they’re hoping for? You might have your own expectations for your teen, but it’s a good idea to ask them what theirs are, too, just so that you’re both aligned.

Together, you could look through the grades your teen has received so far throughout the year – not in order to judge their previous marks, but to think about what’s realistically achievable in their final exams. It’ll give you both a clearer idea of the work your teen needs to put in to get there. An ATAR calculator might be helpful for estimating their marks.

Identify stressors, coping methods and supports

Certain things might make your teen feel extra stressed while studying, like hearing about how older relatives did in their exams, comparing their progress with that of their friends, or staying up late to study. These stressors might not always be preventable, but it’ll help to be prepared with some coping methods if ever they come up.

Chat to your teen about what relaxation techniques or self-care they could practise and who they could talk to for support.This might be a friend or another family member, or if they’re really struggling they could chat to a teacher, a school counsellor or an anonymous counselling service like Kids Helpline .

Help them set up a study space

Find a space at home where they can be away from everyone else, ideally with a door they can close and natural lighting for better concentration. Set it up together so that the space is clear of clutter, and has everything they need to study and none of the things that could sidetrack them. You could even hang up a vision board for extra motivation.

While they’re studying, ask other members of your household to respect your teen’s space and privacy, so they can remain focused. If you don’t have a quiet space at home, work with your teen to figure out a solution. Maybe they can wear headphones and listen to white noise or soothing music while they study, or they might prefer to study somewhere outside the home, such as at the library. 

During exams

This might feel like it’s your teen’s last chance to try and cram in as much study as possible. But making sure they keep taking care of themselves is just as important for handling exam stress and success.

Make sure they’re eating well

Like the rest of the body, the brain needs a balanced diet to be at its best. The right foods can help your teen go into their exams feeling energised, with a clear mind, good memory and focus. Some particular food groups to focus on include protein, fruits and vegetables for antioxidants, and Omega-3s. Read this article for a more detailed list of exam-friendly foods.

New research has found that eating a healthy breakfast is particularly helpful for boosting motivation. If you and your teen tend to rush in the mornings, you could prep the meal, or lay out everything you need to make a quick breakfast, the night before.

Encourage quality sleep, exercise and movement

Getting enough sleep is also important for thinking clearly during exam time. Your teen may be tempted to stay up late to study the night before an exam, but young people need 8–10 hours of sleep for proper brain function . 

If they’re having trouble falling asleep or staying asleep, check out these practical strategies for improving your teen’s sleep . You could also show them this video with some tips from a therapist on how to improve sleep or our handy guide for young people on how to get a good night’s sleep .

Regular exercise can help with sleep quality, as well as relieve tension and stress. But when your teen is consumed by thoughts of exams, it can be hard for them to find the drive. Not all exercise has to be a hardcore workout, though, and all movement has benefits. Here are some ideas you can share with them about how to exercise when you’re not motivated and ways to exercise that don’t feel like exercise .

Encourage time for fun, socialising and self-care

Taking breaks from study to have some fun will help sustain your teen emotionally during their exams. Hanging out with friends and family, or doing an activity they enjoy as a form of self-care , will boost your teen’s mood and help them feel refreshed and energised.

It can also serve as a good distraction from their worries and give them the opportunity to check in with their mates and be there for each other .

After exams

It’ll be a relief when exams are over, but waiting for and receiving results can also be a source of anxiety for teens. Here’s what you can do to lighten the pressure.

Celebrate effort, not just outcomes

Don’t wait until your teen gets their results before celebrating! Finishing exams is an achievement in itself. Regardless of whether or not they got their desired results, they will have worked hard and learnt new things along the way. 

You could plan a celebration in advance, while your teen is still doing their exams, so they have something to look forward to. It doesn’t need to be a huge party; it could be a small dinner with their favourite people, or a trip to the cinema to see a movie they’ve been excited to see.

Provide reassurance and perspective

Remind your teen that it’s not the end of the world if they don’t get the score they wanted. They’ve probably heard it all before, but hearing it from you can be really reassuring.

It’s okay to feel disappointed , especially if they had their heart set on a specific university course, but in the grand scheme of life their score won’t matter. Life keeps going and there will be more opportunities for different kinds of achievements later on. It can be daunting to think about what comes next, so if you’re looking for practical tips, check out this article on what to do if your teen is stressed about the future .

Help them to set new goals and to explore future pathways

There are plenty of pathways your teen could pursue after leaving school . Regardless of whether or not they achieved what they wanted in their final exams, creating new goals will help them look forward to the future, especially if they’re questioning what’s next . Here are some ways to support them. 

Look into options for further study

If they didn’t get the ATAR required for the uni course they want but they still want to study, they could: 

do a different course for a year, then try transferring to their preferred course the following year

do an undergraduate certificate , which is the first four subjects of a related Bachelor degree

study at TAFE or a private college.

Help them get started in the world of work

If they’re keen to start working or to gain work experience, they could:

find an entry-level job they’re interested in

do an apprenticeship or traineeship  

do an internship

connect with their careers adviser for support and guidance.

Think outside the box 

If they want to do something different, or they’re really unsure of what to pursue, they could:

go travelling – whether as a short holiday, as a longer backpacking trip, or as a stint living overseas on a working holiday visa  

volunteer at an organisation to support a cause they’re passionate about

keep exploring their hobbies while they study or work.

Did you find what you needed?

Yes - Read about what your teen needs to know about the future .

No - Learn more about stress in teenagers .

I need to know more - Hear from uni students about how their parents supported them during Year 12 .

How to Cope with Stress Essay

• To find inspiration for your paper and overcome writer’s block
• As a source of information (ensure proper referencing)
• As a template for you assignment

Introduction

How do stress and stressors help a person in identifying ways to cope, problem solving approach in coping stress, the identification of the stressor.

According to Aamodt (2009) stress is the psychological and physical reaction to certain life events or situations. Fear, resistance, resentment, change, relations with others, organizational politics, and unfavorable physical environment are the main causes of stress (Aamodt, 2009). Even though stress affects different personalities differently, it could result to grave consequences if not well managed.

Many people often think there is little that can be done about their level of stress. However, the fact is contrary. Individuals should identify their stressors and develop coping strategies aimed at neutralizing and finally eliminating the effects of the stressors. I have in the past adopted various strategies in coping with stress.

There are many stress coping methods. However, individuals often find themselves employing unhealthy and unproductive methods, which end compounding the problem. Such methods include withdrawal from friends and families, use of pills, drinking, smoking, overeating, and taking out of stress on other people. Even though these methods can work, their results are temporary as individuals soon face the reality of the stressor.

Healthier and effective ways of controlling stress require either situation change, or reaction change. Every individual exhibits unique response to stress, which makes it impossible to have a common method of coping. The simplest approaches to coping with stress, which I have used in the past, include problem identification and solving, acceptance, alteration, self-nurturing, and anticipatory approach also suggested by Aldwin (2007).

Problem solving approach is a strategy that its applicability is dependent on the determination of the main cause of stress. Once the stressor is identified, it becomes easy to solve the stress as an individual directs his or her energy towards subduing the stressor. For example, if lack of finances is the main cause of stress, then an individual may seek for new employment to provide for the much-needed cash.

The identification of the stressor also opens a window for an individual to explore other adaptation methods, which can be of help in the future such as avoidance. In anticipatory approach, an individual prepares for possible causes of stress and consequently prepares for them before their actual occurrence. Past trends and acquired knowledge can help an individual in such preparations.

For example, a student subjected to last minute revision pressures and stress for failing to revise in time may expect the same, hence prepare early in the following semesters to avoid going through the same. This method is very effective as an individual can review and continually revise the best method to use every time the stressor reoccurs. Sometimes stressful situations are not only complex, but also impossible to avoid.

It is only prudent for individuals affected to alter and adapt to such situations. This involves finding possible ways of changing an individual’s operation to avoid the stress from reoccurring. For example, stress caused by coworkers could be avoided by expressing ones’ feelings to the specific workers instead of bottling them up. If the desired change is not achieved, then one can go a step further by changing his or her own behaviors.

Stressors such as the death of people we love, fatal accidents, and illness are unavoidable and impossible to ignore. However, letting such stressors take tall of an individual’s life is also unacceptable. In such cases, the best coping strategy is acceptance. Though hard to take, acceptance is the only way out for individuals facing unchangeable life-threatening situations.

There are other effective coping strategies, which even though I have not used, I would consider applying. Self-nurturing is such “effective way of coping with stress” (Aldwin, 2007).

Creating time for fun and relaxing, enhance our ability to copy with life’s unending stressors. It is therefore prudent for an individual to engage frequently in healthy ways of relaxing such as, going for a walk, playing with a pet, going adventures, watching comedies, and lighting scented candles.

Aamodt, M. G. (2009). Industrial/Organizational Psychology: An Applied Approach (6th ed.). Belmont, CA: Cengage Learning.

Aldwin, C. M. (2007). Stress, coping, and development: an integrative perspective (2nd ed.). New York, NY: Guilford Press.

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IvyPanda. (2019, May 16). How to Cope with Stress Essay. https://ivypanda.com/essays/coping-with-stress-essay/

"How to Cope with Stress Essay." IvyPanda , 16 May 2019, ivypanda.com/essays/coping-with-stress-essay/.

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IvyPanda . 2019. "How to Cope with Stress Essay." May 16, 2019. https://ivypanda.com/essays/coping-with-stress-essay/.

1. IvyPanda . "How to Cope with Stress Essay." May 16, 2019. https://ivypanda.com/essays/coping-with-stress-essay/.

Bibliography

IvyPanda . "How to Cope with Stress Essay." May 16, 2019. https://ivypanda.com/essays/coping-with-stress-essay/.

Essay on Stress Management

500 words essay on stress management.

Stress is a very complex phenomenon that we can define in several ways. However, if you put them together, it is basically the wear and tear of daily life. Stress management refers to a wide spectrum of techniques and psychotherapies for controlling a person’s stress level, especially chronic stress . If there is effective stress management, we can help one another break the hold of stress on our lives. The essay on stress management will throw light on the very same thing.

Identifying the Source of Stress

The first step of stress management is identifying the source of stress in your life. It is not as easy as that but it is essential. The true source of stress may not always be evident as we tend to overlook our own stress-inducing thoughts and feelings.

For instance, you might constantly worry about meeting your deadline. But, in reality, maybe your procrastination is what leads to this stress than the actual deadline. In order to identify the source of stress, we must look closely within ourselves.

If you explain away stress as temporary, then it may be a problem. Like if you yourself don’t take a breather from time to time, what is the point? On the other hand, is stress an integral part of your work and you acknowledging it like that?

If you make it a part of your personality, like you label things as crazy or nervous energy, you need to look further. Most importantly, do you blame the stress on people around you or the events surrounding you?

It is essential to take responsibility for the role one plays in creating or maintaining stress. Your stress will remain outside your control if you do not do it.

Strategies for Stress Management

It is obvious that we cannot avoid all kinds of stress but there are many stressors in your life which you can definitely eliminate. It is important to learn how to say no and stick to them.  Try to avoid people who stress you out.

Further, if you cannot avoid a stressful situation, try altering it. Express your feelings don’t bottle them up and manage your time better. Moreover, you can also adapt to the stressor if you can’t change it.

Reframe problems and look at the big picture. Similarly, adjust your standards and focus on the positive side. Never try to control the uncontrollable. Most importantly, make time for having fun and relaxing.

Spend some time with nature, go for a walk or call a friend, whatever pleases you.  You can also try working out, listening to music and more. As long as it makes you happy, never give up.

Get the huge list of more than 500 Essay Topics and Ideas

Conclusion of the Essay on Stress Management

All in all, we can control our stress levels with relaxation techniques that evoke the relaxation response of our body. It is the state of restfulness that is the opposite of the stress response. Thus, when you practice these techniques regularly, you can build your resilience and heal yourself.

FAQ of Essay on Stress Management

Question 1: What is the importance of stress management?

Answer 1: Stress management is very efficient as it helps in breaking the hold which stress has on our lives. Moreover, you can also become happy, healthy and more productive because of it. The ultimate goal should be to live a balanced life and have the resilience to hold up under pressure.

Question 2: Give some stress management techniques.

Answer 2: There are many stress management techniques through which one can reduce stress in their lives. One can change their situation or their reaction to it. We can try by altering the situation. If not, we can change our attitudes towards it. Remember, accept things that you cannot change.

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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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This was all about the speech on exam stress. Hope you all found the speech to be riveting and insightful. For more blogs like these and regular abroad education updates, stay tuned to Leverage Edu!

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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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