essay on stress exams

Essay on Examination Stress on Students

Students are often asked to write an essay on Examination Stress on Students 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 Examination Stress on Students

Understanding examination stress.

Examination stress is a common issue among students. It refers to the anxiety and nervousness students feel before and during exams.

Causes of Examination Stress

The main causes of exam stress include high expectations from parents, fear of failure, and lack of preparation.

Effects on Students

Examination stress can lead to health problems like headaches, sleep issues, and even depression. It also affects a student’s concentration and performance.

In conclusion, it’s vital to manage exam stress for overall well-being and academic success.

250 Words Essay on Examination Stress on Students

Introduction.

Examinations are an integral part of the academic system, designed to assess students’ understanding and knowledge of subjects. However, they often induce a significant amount of stress among students, which can adversely affect their performance and overall well-being.

The Origin of Examination Stress

Examination stress primarily originates from the pressure to perform well. This pressure can stem from various sources such as high personal expectations, fear of failure, or societal and parental expectations. The competitive nature of the academic system, along with the perception that success in examinations equates to success in life, further exacerbates this stress.

Impacts of Examination Stress

Examination stress can have profound psychological and physiological impacts on students. It can lead to anxiety, depression, sleep disorders, and even physical health problems like headaches and fatigue. Moreover, it can impair students’ cognitive functions, thus negatively affecting their academic performance.

Managing Examination Stress

Effective stress management strategies are crucial for students to navigate through examination stress. Regular exercise, adequate sleep, and a balanced diet can help maintain physical health and reduce stress levels. Psychological strategies such as mindfulness, positive affirmations, and relaxation techniques can also be beneficial.

While examinations are necessary for academic evaluation, it’s essential to address the stress they cause. A balanced approach, focusing on both academic excellence and mental well-being, can help students manage examination stress effectively, thus leading to a healthier and more productive academic life.

500 Words Essay on Examination Stress on Students

Examinations are an integral part of the educational system, designed to evaluate a student’s understanding and knowledge of the subjects studied. However, they often bring with them a significant amount of stress, causing a negative impact on the mental and physical health of students. This essay delves into the phenomenon of examination stress, its causes, effects, and possible solutions.

Examination stress is a psychological condition in which students experience extreme distress and anxiety in the period leading up to, during, and even after examinations. It is characterized by feelings of fear, self-doubt, and apprehension about one’s performance in the exams. While a certain level of stress can be motivational, excessive stress can hinder performance and well-being.

The causes of examination stress are multifaceted. The pressure to perform well, high expectations from parents and teachers, competition amongst peers, and fear of failure are common triggers. Additionally, the lack of effective study habits, poor time management, and the absence of relaxation or recreational activities can exacerbate the stress. The modern educational system, with its emphasis on grades and rankings, often overlooks the individual learning pace and capabilities of students, further contributing to this stress.

Effects of Examination Stress

Examination stress can have severe implications on a student’s mental and physical health. It can lead to anxiety disorders, depression, and in extreme cases, suicidal thoughts. Physically, it can cause headaches, sleep disorders, loss of appetite, and a weakened immune system. Moreover, it can negatively impact a student’s academic performance and hinder the learning process, creating a vicious cycle of stress and poor performance.

Addressing Examination Stress

Addressing examination stress necessitates a multi-pronged approach. Firstly, a change in perspective towards examinations is required. They should be perceived as a part of the learning process rather than a do-or-die situation. Secondly, students should be encouraged to adopt effective study habits and time management techniques, which can reduce last-minute cramming and associated stress.

Moreover, the importance of physical exercise and recreational activities in maintaining mental health should be emphasized. Regular breaks, balanced diet, and adequate sleep are crucial for stress management. Counseling services should also be made available in educational institutions to help students cope with stress.

In conclusion, examination stress is a prevalent and severe issue faced by students. It is crucial to address this problem to ensure the holistic development of students and foster a healthy learning environment. By altering our perspectives, improving study habits, and prioritizing mental health, we can mitigate the effects of examination stress and transform the educational experience into a more enjoyable and less stressful journey.

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How to deal with exam stress

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

• Student life

Seeta Bhardwa

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

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

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

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

2. Exercise and get outdoors

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

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

3. Don’t (always) listen to others

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

4. Speak to someone

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

10 quick ways to help eliminate exam stress 

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

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Exam Stress: Effective Management Report

Executive summary.

Exam period is always a time that every student wishes to phase out. According to Hemmings (2014), this period of anxiety could be a tough time for students because of the expectations required of them. The article also identifies the importance of parents’ participation in a child’s education, especially during the examination period, and presents ten ways for students to handle stress effectively. Some of the outlined ways are being prepared, exercising, concentrating on success and managing expectations.

The anxiety experienced during exam time affects most students, and this influences their overall performance. Hemmings (2014) presents ten ways/steps for students to manage stress effectively during the exam period. The first way is being prepared. Consistent with Hemmings (2014), early preparation lessens the likelihood of anxiety during the exam period.

By ensuring that a student has a proper study plan, exam period will be smooth and free from bouts of anxiety. The second way is avoiding overdoing things. A student should study with zeal in phases. This means that studying for a few minutes is better and efficient than reading for many hours. This assists a child in studying efficiently and reducing anxiety. The third way is exercise. According to Hemmings (2014), fresh air and exercise help a student in clarifying his/her mind and maintaining excellent health. Parents should encourage their children to participate in such endeavors.

The fourth way is breaking information down. This is one of the best ways of ensuring proper and efficient extraction of information while studying with minimal anxiety. Breaking down of information makes it easy for the student in terms of learning and understanding a subject or topic. This facilitates a high chance of understanding an issue or subject matter before an exam thus preventing anxiety prior to and in the course of the examination.

The fifth way is having sufficient sleep. It is important for a child to get enough rest for the relaxation of the mind and body. This helps in reducing mind-clog that is associated with tiredness. Getting sufficient sleep ensures relaxation of the brain for high performance the next day.

The sixth way is having open communication. In line with Hemmings (2014), it is important for parents to analyze the mood of a child who is sitting for an exam to understand the situation and assist in calming down the student in case of signs of anxiety. This helps a child by talking out the problems that he/she might be facing and the parents should assist the children by addressing their nervousness before it gets out of hand. The seventh way is taking healthy brain food. The author suggests that parents should provide food that is healthy and that will boost the function of their children’s brain. This means that food with high volumes of sugars should be avoided as it facilitates mental fogginess, which ultimately leads to brain lockdown.

The eighth way is mentorship from older siblings. When a child is sitting for an examination, the anxiety gets the best of him/her. It is, therefore, important for a parent to ensure that the child is ready for the exam in proper time. One of the ways is through advice from the child’s older brothers or sisters who have encountered such conditions before. This boosts a child’s morale through encouragement from an experienced person.

The ninth way is concentrating on success. A student should focus on the positive side of success and parents should ensure that regardless of the outcome, the child is awarded for efforts in his/her studies. The tenth way is managing expectations. Parents want their children to perform excellently and this generates expectations. A child will feel pressured to meet the anticipations of the parents, which leads to anxiety, and may hinder the student from performing well in subsequent exams. Parents should show their support to children who do not meet such high expectations.

Hemmings, R. (2014). 10 ways to manage exam stress effectively . Gulf News.

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Exam stress

On this page:, signs and symptoms of exam stress, causes of exam stress, strategies that can help, additional resources.

Exam stress is the feeling of tension and worry that comes from test-taking situations. It is normal to feel some stress about upcoming tests, exams, papers or presentations. Indeed, a small amount of stress can challenge you and stimulate you to work harder. Exam stress becomes problematic when it interferes with your ability to perform and achieve your academic and learning goals.

Below are some signs that indicate you may be experiencing exam stress:

• Physical signs include a fast heartbeat, tense muscles, headache, sweating, upset stomach, nausea, diarrhea, dry mouth and difficulty sleeping.
• Behavioural signs include fidgeting, nail biting, and increased smoking, drinking or eating.
• Mental and emotional signs include difficulty concentrating, racing thoughts, "going blank," worry, and uncontrolled feelings of fear, dread or helplessness.

Exam stress can develop for many different reasons. Knowing the reason(s) for your stress helps you identify strategies to manage it. Causes can be placed into four main categories:

1. Lifestyle issues

• Inadequate sleep
• Poor nutrition
• Stimulant use (e.g., caffeine, energy drinks)
• Insufficient exercise
• Not scheduling available time
• Not prioritizing commitments

2. Information needs

• Lack of exam-taking strategies
• Lack of academic information (e.g., course requirements, lecturers' expectations, exam dates and exam location)
• Lack of knowledge of how to apply stress reduction techniques while studying, before an exam and during an exam

3. Poor studying styles

• Inefficient studying (e.g., inconsistent content coverage, trying to memorize the textbook, binge studying, all-night studying)
• Ineffective studying (e.g., reading without understanding, cannot recall the material, not making study/review notes, not studying/reviewing)

4. Psychological factors

• Feeling little or no control over the exam situation
• "I am not smart enough."
• "I’ll get a terrible grade."
• "I won’t pass this exam."
• "I can't do this."
• Irrational thinking about exams and outcomes
• "If I don’t pass, my family/boyfriend/girlfriend/friends will lose respect for me."
• "I will never get a degree."
• "I have to get at least an A or I am worthless."
• "I’ll fail no matter what I do — there’s no point."

The most effective way to reduce exam stress combines skill-focused approaches (e.g., building your study skills) with behaviour or cognitive approaches (e.g., learning stress management strategies).

When you have identified the cause of your exam stress, you need to ask additional questions to help you decide what intervention will be most helpful. For example, if you recognize that you were not sufficiently prepared, ask yourself:

• Why was I not prepared? Was it because I did not have enough time to study? Did I not understand the material?
• If I did not have sufficient time, why not? Because of other course work, family responsibilities, a job, watching television?

You can see how critical it is to thoroughly examine the causes of your experience! How you address your experience of exam stress will be very different, depending upon what you discover. Some ways to reduce exam stress include:

Improve your study and exam-taking skills

Effective preparation for an exam requires going beyond reading the material several times and making notes. There are numerous study and exam-taking skills you can develop and use to help you succeed. Concordia's Student Learning Services offers a great deal of support that includes:

• skill-building workshops
• individual, tailored counselling with Learning Specialists
• helpful information on the Student Learning Services website

Change negative thinking patterns

Some people see exams as a threat and thoughts about them are predominantly negative ones. These include thoughts like:

• "I don't understand this stuff."
• "I'm sure to fail this stupid exam."
• "What was I thinking when I took this course?"

These negative thoughts can lead to stress. Switching to a positive frame of mind can help to reduce stress. Pay close attention to your thoughts. When you hear yourself thinking negatively before or during an exam, stop and actively take a new perspective.

A technique called cognitive restructuring can be helpful in changing ineffective thinking. Learn more about cognitive restructuring here.

Learn to relax

Stress can affect you physically by creating tension in your body. Many people find that applying relaxation techniques is beneficial. The simplest of these techniques is deep breathing. One technique is to slowly and deeply inhale through your nose for a count of four, hold the breath for a count of seven and then exhale slowly though pursed lips for a count of eight. Do this four times in a row. With each exhalation, imagine your worries leaving your body. Do this a couple of times while studying, as well as before and during your exam to release tension.

Other relaxation techniques include progressive muscle relaxation, meditation, yoga and Tai-chi. Learn more about relaxation techniques here.

Talk things out with a professional

Some people find it difficult to identify the root of their stress and could benefit by speaking with a mental health professional. At Concordia, Counselling and Psychological Services offers appointments with professionals where students can explore the factors related to their exam stress and find ways to overcome them.

Engage in healthy behaviours

Eating healthfully , engaging in regular physical activity , avoiding tobacco and other positive health behaviours contribute to better health, which helps to buffer against the effects of stress.

For more information, explore the variety of health topics on the Health Services website or speak to a Health Promotion Specialist .

• Information from Concordia University to help with exam stress: The Exams page has "all the information you need to ace your exams". Set yourself up for success by getting familiar with scheduling, rules and study tools.
• Exam Anxiety Workshop is a video that provides a comprehensive look at exam stress and strategies to manage it
• Crash Course Study Skills is a YouTube playlist with 11 videos about study skills such as note taking, studying for exams and test anxiety
• Mastering Exam Anxiety  resources from Athabasca University

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• Managing Exam Stress

How to Deal With Exam Stress

Last Updated: April 26, 2024 Fact Checked

This article was co-authored by Katherine Demby . Katherine Demby is an Academic Consultant based in New York City. Katherine specializes in tutoring for the LSAT, GRE, SAT, ACT, and academic subjects for high school and college students. She holds a BA in History and Political Science from the University of North Carolina at Chapel Hill and a JD from Yale Law School. Katherine is also a freelance writer and editor. There are 29 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 651,429 times.

Exams are a crucial part of education and the source of stress for many students. In order to avoid severe anxiety from these pesky evaluations, it is important to approach them with a clear mind and an understanding of how to deal with stressful situations more broadly. In many cases, exam stress is all in the mind, and mental discipline is a large part of what is needed to succeed.

Preparing for the Test

• If you aren't clear on anything, ask your teacher. Teachers would much rather answer questions than have their students proceed without understanding what's expected.
• Make sure you have read your syllabus and any information your teacher has given you before asking the question. Your teacher won't be pleased if you send her an email asking when the test is if it's specified on page 1 of the syllabus.

• If you will be in a quiet room during your exam, try to simulate those conditions while you prepare. This is using context-dependent memory to your advantage.
• As an example of state-dependent memory, if you prepare for your exam using caffeine, your memory on test day may be better if you have a similar amount of caffeine then, too. [4] X Research source Use this knowledge and know that you are taking evidence-backed steps to maximize your exam score; keep that in mind if you are feeling stressed about your upcoming exam.

• When taking notes, focus on jotting down keywords and key ideas, rather than trying to take dictation. Copying out the exact sentences is not as important as getting down the main ideas. [5] X Research source
• Review your notes weekly. This will help you learn the material and transfer it to long-term memory. When it comes time for the exam, you'll feel much better prepared.

• If possible, because of state-dependent memory, try to study at around the same time of day as you will be taking the test. This way you will be similarly tired/awake when you study and when you take your test. You will be used to how you feel when dealing with your course material on test day.

• Track the level of light in the room. Some people study better with light, others study better in dimmer light.
• Examine your work space. Decide whether you work better with a bit of clutter or if a clean, fresh work space is what you prefer.
• Pay attention to background noise. Does music help you concentrate or do you need a quiet environment in which to study?
• Find an alternate place to study such as a library or coffee shop. A change of scenery can give you a fresh look at the material and also provide additional resources.

Adam Dorsay, PsyD

Take breaks outdoors if you're able to. The absence of sunlight can actually make stress and anxiety worse. Being around nature can also help reduce stress.

• Caffeine can make you feel anxious, which can contribute to feelings of stress and anxiety. Have a cup of coffee or a cola if you like, but don't go overboard. [9] X Research source Experts recommend getting no more than 400mg of caffeine per day for adults. [10] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source Kids and teens should limit themselves to about 100mg per day (one cup of coffee or 3 colas). [11] X Research source
• A cup of herbal tea can help you feel more relaxed and stay hydrated. Peppermint, chamomile, and passionflower are good choices.

• For example, after studying hard for an hour, take a break and play on the internet for 20 minutes or watch an episode of a TV show that you enjoy. This will help you get your mind off the exam while acting as a motivational carrot that may help you pick up studying again after your break.

• When you work out, listen to upbeat music that keeps you motivated throughout your workout.
• For other ways to beat stress, see this handy wikiHow: Relax Before a Final Exam in College .
• Meditate or do yoga after your upbeat excercise. This lets the mind focus and calm down

• Try eating lean meats, nuts, fruits, and vegetables. [15] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
• Avoid too much sugar or heavily processed food.
• Part of eating healthy involves having a balanced diet. Try not to eat too much of only one food source. You can usually get variety in your diet by changing up the type of cuisine you eat every couple of nights.
• Try having a bit of time to do yoga or meditation after other excercise to calm your brain down. Remember to breathe in through your nose and out through your mouth heavily.

• If you have trouble sleeping, try making your bedroom pitch black . Block out sounds by changing your environment and/or wearing earplugs.
• Get into a routine and follow it every night. Take note of how many hours a night of sleep you need in order to feel refreshed in the morning; get that many hours of sleep every night.
• For example, if you tend to be in bed by 10:30 PM then read for 30 minutes before falling asleep, stick to that schedule as often as possible. In this way you will train your body for sleep. [17] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
• See this helpful wikiHow, Sleep Before Final Exams , for more advice.

• If this is a concern for you, be sure to reach out to a school counselor or teacher for how to proceed in getting help.

De-Stressing on Exam Day

• If you're allowed to, bring a water bottle with you to your exam. Thinking is thirsty work! Just don't be surprised if your teacher asks to examine the bottle, as some students have tried to cheat by writing answers on bottle labels. (Don't do that -- cheating is never worth it, and if you get caught, you'll be in way more trouble than you would if you'd just done poorly.

• That said, do not drastically change your typical caffeine intake on exam day. This can cause withdrawal symptoms that may interact with your stress to make you feel especially negative. [23] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
• Caffeine in limited quantities may have a positive effect on your memory, so if you usually have a cup of coffee with breakfast, go ahead. [24] X Research source

Beating Stress During the Test

• Keep an eye on the clock and give yourself five to ten minutes to go over your answers to check for any mistakes or to guess on any questions that you initially skipped.

• Rapid heartbeat
• Restless thoughts
• Mental blackouts
• Trouble concentrating

• Inhale through your nose for a count of 4. Try to hold your breath for a count of 2, then slowly exhale through your mouth for a count of 4.

• If you catch yourself stuck in a negative thought loop, try to detach from it. Ask yourself: what's the worst that can really happen if I don't do well on this test? Try to remain logical about it. Can you really handle the worst that could happen? Chances are, the answer is yes. [32] X Research source
• You can also think of alternatives if you find yourself stuck worrying over how important this exam is. You may be able to retake it. You may be able to make up your grade with extra credit. You can hire a tutor or study with friends for the next exam. This isn't the end of the world.

Dealing with Post-Exam Stress

• Let go of the things you can't control. Ask yourself, "what about my exam can I change at this point?" If it is nothing, do your best to let it go. [34] X Research source
• View your mistakes as opportunities to learn. From this perspective, getting a exam question wrong isn't something to be worried about.
• Try scheduling a worry break. Set aside 30 minutes and let all your worries out during that time. Think hard about the things you are stressed about. Then, once that 30 minutes is up, let it go.
• Exercise can also help you to get your mind off of your exam after it is done.
• Consult the wikiHow article Calm Post Exam Nerves for some more tips.

• For example, if you get absorbed when you watch a movie or read a book, do that. If you get really into sports when you play them, get outside and play some sports!

• Instead of being stressed about this information, try to view it as an opportunity for an accurate assessment of your knowledge, which you can then use to improve yourself.
• Remember that your performance on an exam is not indicative of your worth as a person. You can do poorly on an exam and still be a good student.

Supercharge Your Studying with this Expert Series

Expert Q&A

Reader videos.

• Do not try to compare yourself with others. Some students are naturally good at studying. Instead of competing with others, the best person to compete with is yourself. Thanks Helpful 260 Not Helpful 35
• If you are having trouble relaxing, consider searching common relaxation and meditation techniques. These can help manage exam stress as well as the stress of everyday life. Thanks Helpful 147 Not Helpful 31

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• ↑ https://www.mind.org.uk/information-support/tips-for-everyday-living/student-life/#.Vd47LCVViko
• ↑ https://www.simplypsychology.org/forgetting.html
• ↑ https://home.csulb.edu/~jmiles/psy100/kelemen.pdf
• ↑ https://www.chapman.edu/students/academic-resources/tutoring-center/resources-success/study-strategies/note-taking/index.aspx
• ↑ https://time.com/3518053/perfect-break/
• ↑ Katherine Demby. Test Prep Specialist. Expert Interview. 17 December 2020.
• ↑ https://www.nhs.uk/live-well/sleep-and-tiredness/self-help-tips-to-fight-fatigue/
• ↑ https://bc.cmha.ca/documents/improving-mental-health/
• ↑ https://medlineplus.gov/caffeine.html
• ↑ https://kidshealth.org/en/parents/child-caffeine.html
• ↑ https://www.health.harvard.edu/staying-healthy/exercising-to-relax
• ↑ https://www.hsph.harvard.edu/nutritionsource/stress-and-health/
• ↑ https://health.clevelandclinic.org/eat-these-foods-to-reduce-stress-and-anxiety
• ↑ https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/
• ↑ https://medicine.llu.edu/academics/resources/test-anxiety-tips
• ↑ https://www.bbcgoodfood.com/howto/guide/eating-exams
• ↑ https://psychcentral.com/stress/stress-relieving-foods
• ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9681652/
• ↑ https://hub.jhu.edu/2014/01/12/caffeine-enhances-memory/
• ↑ https://success.oregonstate.edu/learning/test-tips
• ↑ https://www.ocr.org.uk/students/exam-support/managing-stress/
• ↑ https://www.stress.org/chewing-gum-reduces-stress
• ↑ https://www.nhs.uk/mental-health/children-and-young-adults/help-for-teenagers-young-adults-and-students/tips-on-preparing-for-exams/
• ↑ https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/symptoms/
• ↑ https://www.uofmhealth.org/health-library/uz2225
• ↑ https://www.psychologytoday.com/basics/affective-forecasting
• ↑ https://www.mdaap.org/pdf/Bi_Ped_Challenging_Catastrophic_Thinking.pdf
• ↑ https://quillbot.com/courses/effective-learning-strategies/chapter/chapter-13-test-taking-strategies/
• ↑ https://psychcentral.com/blog/8-tips-to-help-stop-ruminating

About This Article

To deal with exam stress, make sure you take frequent breaks as you're studying, which will help you de-stress and recharge. Also, take care of yourself during the lead up to your exam by getting plenty of sleep every night, exercising, and staying hydrated, since feeling tired and sluggish can make you more stressed. Then, on the day of your exam, eat a good breakfast and arrive early to your test so you're not feeling rushed. To learn how to overcome stress during your test, scroll down! Did this summary help you? Yes No

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Learning English with Oxford

The latest language learning tips, resources, and content from oxford university press., 5 tips for reducing exam stress and anxiety.

• by Oxford University Press ELT
• Posted on February 23, 2024

1. Study effectively

Understanding the format of your exam is crucial. Exams have different tasks that assess your language skills – for example, speaking interviews, reading comprehension or essay-writing tasks. Familiarise yourself with the task types in your exam through practice and by using sample questions in online demos and practice tests .

The more you practise, the better you’ll understand what is expected of you. If you’re taking an exam like Oxford Test of English, be sure to know how the tasks are presented and what technical aspects you might need to handle.

You can also practise a lot of the skills required in a test like the Oxford Test of English in real-life situations, such as leaving a voicemail or writing an email.

2. Find support

Joining a study group can offer mutual support and motivation. Sharing tips, resources and practice sessions with others can make a significant difference to your exam-preparation journey and reduce exam stress. You can also find useful tips and resources on our social channels .

If self-study isn’t enough, consider enrolling in a class or finding a teacher. This can help give your preparation structure and focus, guiding you through the material that you need to know for the exam.

3. Focus on your goals

Stay positive and keep your goals in sight. Remind yourself why you’re taking the exam. Is it for travel, university, career advancement or personal satisfaction? Use this as your motivation to put time into preparation. 

You can also take inspiration from others who’ve taken the test, like Francisco from Spain, who said ‘taking the Oxford Test of English was a good experience and a great starting point for improving and practising my English during my travels’ or Nicolas from Argentina, who said ‘The Oxford Test of English meant I could take the next step on my career ladder’. 

4. Take care of your mind and body

How to reduce test anxiety? Maintain a balanced diet, exercise regularly and establish a consistent sleep routine to reduce stress and anxiety, particularly in the weeks leading up to your exam. 

In addition, don’t forget to take study breaks – overworking can lead to burnout. You might think it’s helpful to sit for hours on end studying back-to-back-to-back, but taking a break can help you feel more energised and ready to sit down and study again. It’s good for you both physically and mentally. 

Remember, studying is important, but so is personal time to unwind and reflect.

5. Keep calm and confident on exam day

When exam day arrives, take a deep breath. Believe in your preparation and abilities and keep calm and confident. 

Read through the questions carefully and allocate your time wisely. A great tip from Marina in Spain, who took the Oxford Test of English, is to be aware that ‘…if you don’t use all the time for one of the modules – Speaking, Listening, Reading or Writing – you can use that time in another part of the test. So don’t hurry. Use all of the allocated time for each section, and you’ll do great.’

It’s also helpful to visualise success; imagine yourself completing the test with confidence. This positive mental practice can help reduce test anxiety. 

By following these useful tips, you can reduce your exam stress and anxiety in the lead up to the day.

If you’re thinking of taking an English exam, the Oxford Test of English is an excellent tool for you to certify your proficiency. And the best part? Your certification is valid for life. Whether you want to enhance your travels, take a step up in your career or achieve a personal goal, the Oxford Test of English can open doors for you.

We invite you to watch our test taker experience and testimonial videos to see how others, just like you, have utilised their lifetime certification to achieve their dreams. See the difference the Oxford Test of English has made in their lives and let it inspire you to make a positive change in yours.

Where will the Oxford Test of English take you? Explore more !

Decide whether the statements are true (T) or false (F). 

• Sharing resources with others is a good way to feel calmer when preparing for an exam. 
• You should learn the format and task types in your exam. 
• All exams have tasks which can be practised in real-world situations.
• Studying back-to-back without a break is a good way to study.  
• Stay positive and keep your goals in sight. 
• You should believe in yourself on exam day. 

True: 1, 2, 5, 6

False: 3, 4

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Author: Oxford University Press ELT

Every year we help millions of people around the world to learn English. As a department of the University of Oxford, we further the University’s objective of excellence in education by publishing proven and tested language learning books, eBooks, learning materials, and educational technologies. View all posts by Oxford University Press ELT

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Daniel Wong

How to Relieve Stress Before a Test: 25 Research-Backed Tips

Updated on September 25, 2021 By Daniel Wong 47 Comments

Does exam stress frequently affect your grades?

If so, you’re in the right place.

In this article, I’ll share with you scientific tips that are proven to help you overcome exam stress.

I guarantee that if you apply the tips, you’ll become a calmer, happier and more successful student .

Let’s get started!

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Stay active and improve your physical health to relieve stress before a test

Physical activity is one of the best, scientifically proven methods to combat stress.

Exercise directly reduces stress hormones, such as adrenaline and cortisol. At the same time, exercise stimulates the production of endorphins, which elevate your mood and are natural painkillers.

In addition, when your physical health improves, you’ll be in a better position to handle stress effectively.

Everyone knows you should stretch to improve your flexibility, but did you also know that stretching is proven to reduce tension and blood pressure too? [1]

Here’s a practical 15-minute stretching workout to get you started.

2. Take a short walk

Walking gives you time to think, as well as time to get away from studying for a short while.

Going for a walk with your family or friends for 10 or 20 minutes a day is a great way to unwind.

3. Exercise regularly

Research has shown that high-intensity aerobic exercise has positive effects on well-being. [3]

It’s time to get moving!

This doesn’t mean that you have to start training for a marathon, but it does mean that you need to introduce some regular exercise into your life.

Here are some suggestions:

• Do some form of exercise (jogging, biking, walking, callisthenics) 3 to 5 times a week for 30 minutes each time.
• Set small – even tiny – daily goals and focus on consistency. Scientific research indicates that frequency is more important than intensity when it comes to forming new habits like exercise.
• Do exercise that’s enjoyable for you.
• If you simply don’t find any form of exercise enjoyable, distract yourself with music, audiobooks or podcasts while you’re exercising.
• Find an “exercise buddy”. It’s easier to stick to a routine when you have an exercise buddy.

4. Get some sunlight every day

A way to increase your serotonin levels is to increase your exposure to sunlight. [4]

Anywhere from 5 to 15 minutes of sunlight per day will help to keep your serotonin levels in the healthy range.

But remember to wear a hat and to apply sunscreen if you’re going to be out in direct sunlight for longer than 15 minutes.

5. Get enough sleep

Stress and sleep have a two-way relationship. Stress can make it more difficult to fall asleep. It can even lead to sleep disorders.

At the same time, getting a good night’s sleep reduces the effects of stress.

Practise these tips to get a good night’s rest every night:

• Try to go to sleep and get up at the same time every day. This helps to set your body’s internal clock and optimises the quality of your sleep.
• Avoid sleeping in, even on weekends. Aim to keep your sleep schedule as regular as possible. If you have a late night, try taking a short nap the following day, rather than sleeping in.
• Keep your electronic devices out of your bedroom. The blue light emitted by your electronic devices (e.g. phone, tablet, computer, TV) is especially disruptive to sleep.
• Wind down before you go to bed. Turn off all your devices an hour before it’s time to sleep. Read a book, listen to some calming music, or think of a happy memory.

6. Do deep breathing exercises

Science has proven that deep breathing reduces your cortisol levels. [6]

There are many deep breathing exercises you could try, but here are a couple of them to get you started:

• Belly breathing: Sit or lie in a comfortable position and place one hand on your belly. Breathe in deeply through your nose, and feel your hand being pushed outwards as the air fills your lungs. Now exhale through your mouth, and feel your hand moving inwards. Repeat 5 to 6 times.
• Morning breathing: When you get out of bed, stand up straight, bend your knees slightly, and bend forward from the waist. Let your arms hang limply towards the floor. Breathe in slowly, returning to your original standing position as you do. Your head should be the last part of your body to straighten. Exhale slowly, returning to the bent position by the end of your breath. Repeat 5 to 6 times.

7. Get enough vitamin C

The human body doesn’t produce vitamin C, so it’s vital that you consume plenty of it in your diet.

Here’s a list of fruits and vegetables that are rich in vitamin C:

• Pepper/capsicum
• Strawberries

8. Reduce your sugar intake

Research shows that when you’re stressed, your adrenal glands release cortisol – a stress hormone – to manage it. [8]

But cortisol also affects your blood sugar level. So, the more your sugar intake spikes, the more stressed you’ll feel.

Did you know that what happens in the morning has more effect on how your body manages stress than at any other time?

This is because your body sets its blood sugar “clock” based on what you do after you wake up.

Here are some practical tips to help you reduce your sugar intake and maintain a healthy diet:

Don’t:

• Skip breakfast.
• Eat sugary cereals or candy.
• Drink sugary drinks.
• Eat a high-protein breakfast. Include eggs, peanut butter, oats or nuts.
• Eat 4 to 5 servings of fruits and vegetables a day.
• Eat more fish, e.g. salmon, trout.

Organisational tips to prevent stress before a test

Strong organisational skills and focus will help you schedule time to study for an exam well in advance.

Starting too late and cramming in too much information before an exam is a common cause of anxiety. So, take that pressure off of yourself and turn stressful exams into… just exams without the stress.

9. Clear your room and your desk

It turns out it’s not just something your mother says to get you to clean your room. It’s scientifically correct. [9]

The more clutter you have around your workspace, the less you’re able to concentrate on preparing for the exam. This is because your brain is being bombarded by so many distractions.

Physical clutter overloads your brain and impairs your ability to think, which leads to stress.

So you need to clear your desk and your room. Do the following to get organised :

• Reduce as much clutter as you can around your workspace. Get rid of anything that doesn’t need to be there, e.g. photos, snacks, staplers. Move them out of sight, or out of your room completely.
• Use drawers. Store things away in your drawers or wardrobe. The only things you should have on your desk are the tools and books you need to complete your current assignment.
• Clean your space. Now that you’ve cleared your space, give your desk and room a good clean.
• Straighten up before you go. Take 5 minutes at the end of the day to clear everything away, so you can start again tomorrow with an uncluttered desk and an uncluttered mind.

10. Learn and apply time management techniques

A study involving students revealed that those who had been taught time management techniques showed lower levels of exam-related anxiety than those who had not. [10]

Effective time management includes getting enough rest and a good night’s sleep, which leaves you feeling more energised so that you’re able to focus when studying .

Managing your time well helps you to avoid feeling overwhelmed, so you’ll be less stressed.

Here are just a few of the many time management techniques I used to become a straight-A student, while still getting 8 hours of sleep a night:

• Take a break after studying for 40 to 50 minutes. For most students, working in blocks of 40 to 50 minutes helps them to be as productive as possible.
• Complete assignments at least one to two days before they’re due. By doing this, you’ll have time to check through your work thoroughly.
• Block out time for studying. Put it in your calendar and treat it as if it’s a fixed appointment.

11. Don’t multitask

Doing several tasks at once may seem like an efficient use of your time, but multitasking actually wastes time and reduces the quality of your work.

Here’s how to avoid multitasking:

• Get rid of all distractions before you start work (see Tip #1).
• Close all the unused tabs in your browser, and minimise all other windows on your computer screen.
• Make a list of all the tasks you need to complete for the day; work through the list one item at a time.
• Set a realistic deadline for every task on the list.

12. Reduce your phone usage

Who would have thought your mobile phone could cause stress?

Research shows that overuse of mobile phones not only causes stress, but can also have a negative impact on your mental health . [12]

So it’s time to get smart about your smartphone.

Here are a few things you could try:

• Check your social media feeds just once or twice a day.
• Turn off all notifications.
• Put your phone on airplane mode, or better still, switch it off after 9pm.

If you’re still struggling, there are fun apps designed to help you ignore your mobile phone and focus on studying for your exams, such as Forest .

When you want to concentrate, you can plant a seed in Forest, which will take 30 minutes to grow. But if you get distracted and leave the app, your tree will wither and die.

Stimulate your senses and de-stress before a test

If you know you typically get stressed before an exam, try sensory stimulation. These activities can help you get out of your head and into your body.

If you try any of these tips while taking a study break, be sure to get back to work soon. Otherwise, you’ll just be procrastinating and you’ll be even more stressed afterwards.

13. Sing your heart out

When you sing, you release endorphins, which are associated with feelings of pleasure.

And the more you sing, the more you increase your endorphins and lower your levels of cortisol.

So if you’re trying to beat exam stress, sing your heart out when you’re taking a break!

14. Read something for leisure

It’s proven that reading for pleasure can reduce stress by up to 68%. [14]

Reading relaxes your body by lowering your heart rate and easing the tension in your muscles.

So the next time you feel the tension rise at the thought of an impending exam, pick up a good book and give yourself a 10-minute reading break.

15. Try aromatherapy

Research has shown that aromatherapy has the power to evoke emotions and memories and can impact your body through your nervous system. [15]

This makes aromatherapy an effective tool to help you deal with exam stress.

Here are 6 scents or oils to help you relieve stress and improve your sleep quality:

• Ylang ylang

Various studies have shown that these aromatherapy oils can lower your blood pressure, heart rate, and even skin temperature, as well as soothe anxiety by calming the nervous system.

16. Drink tea

A study has found that black tea has health benefits linked to stress relief. [16]

Other teas that anecdotally aid stress relief are peppermint tea, because it’s a natural muscle relaxant; chamomile tea, which helps insomnia and reduces irritability; and lemon balm tea, which reduces cortisol and improves sleep.

Enjoy a soothing cup of tea every day, and it will help you to prepare more effectively for your exams.

17. Eat dark chocolate

This is great news for chocolate lovers!

But remember, the chocolate must be dark (with 70% or more cocoa).

In addition, dark chocolate is a calorie-dense food, so it’s not recommended that you eat more than 40g to 60g a day.

Strengthen your mental endurance ahead of stressful exams

School and life can get stressful at times.

The situation isn’t always going to be within your control, but you can control how you react to and deal with stress.

Before a stressful situation comes up, you can work on building your mental endurance to become more confident and resilient.

18. Practise mindfulness

Mindfulness-based stress reduction (MBSR) is scientifically proven to be an effective treatment for reducing stress. [18]

Although it was initially created to help hospital patients, MBSR is now used by a broad range of people, including students.

Mindfulness is the practice of being aware of your mind and body.

For example, to practise mindfulness, close your eyes and focus entirely on your breathing. Be aware of every breath and “follow” the air as it goes from your lungs and out through your nose.

You can also try lying with your back on the floor while keeping your eyes closed. “Move” your focus through your body, focusing on one area at a time.

You don’t have to be sitting or lying down to practise mindfulness. You can do it while you’re walking.

Focus on the sensations in your body as you walk. Notice the feeling in your feet as they touch the ground, and the movement of your hips with each step.

The more you practise mindfulness, the more fully present you’ll be wherever you are, and the less stressed you’ll be.

19. Listen to quiet, calming music

I’ve already mentioned that singing can help to reduce exam stress, but so can listening to music – especially slow, soothing classical music, like this .

The comforting power of music is well established, which makes music an effective stress management tool. [19]

Listening to music has a relaxing effect on our minds and bodies, slowing our pulse, lowering our blood pressure, and decreasing our levels of stress hormones.

So set aside 10 minutes a day to tune in to some classical music and tune out your exam stress.

20. Write down the things you’re worried about

In the experiment, students were asked to complete a brief expressive writing assignment right before taking a test.

The results showed that doing the writing assignment significantly improved the students’ exam scores, especially those who were habitually anxious about taking tests.

Just writing about your worries before an exam can boost your grades – so do this before your next exam!

21. Think of a happy memory

Research suggests that the natural chemical, serotonin, creates a sense of well-being and helps your brain to function at peak capacity. [21]

One way to produce more serotonin is to think positive thoughts.

Start by thinking about a happy memory – something that makes you smile. Think of it as your happy place and go there in your mind as often as possible.

When you feel stressed, think about your favourite memory from your childhood, or about something you did as a family recently that was fun.

22. Write down 3 things you’re thankful for

I’m sure you’re grateful for many things in your life.

Maybe you’re grateful for a loving family or loyal friends. Or maybe you’re just grateful you passed your last math exam.

But perhaps you don’t express that gratitude often.

Did you know that if you write down all the things you’re grateful for, your health will improve?

Studies have found that expressing gratitude can lower your blood pressure, improve your sleep and boost your immune system. [22]

So when you’re taking a break from studying, why not write down 3 things you’re grateful for?

It could be something you take for granted, like the invention of the Internet (I’m extremely thankful for that!), or something like the fact that you get to attend school.

Your body and mind will thank you for cultivating a habit of gratitude.

23. Use positive affirmations

In fact, research has shown that positive affirmations can help reduce exam stress by reducing adrenalin levels. [23]

Here are some positive affirmations you can try the next time you feel those stress levels rising. Repeat them out loud to yourself several times a day:

• I’m becoming more focused.
• I’m continuing to work hard.
• I’m getting better at taking exams.
• I’m enjoying the process of learning.
• I’m motivated to prepare well for this exam .
• I’m going to perform well on this exam.
• Learning is meaningful and fun.
• I’m developing self-discipline.
• I love the challenge of taking exams.

24. Focus on progress, not perfection

Do you sometimes feel as if you’re not good enough? Do you think that you’ll never be able to achieve the goals you’ve set for yourself?

If so, you may be a perfectionist.

This is another way of saying you’re too hard on yourself, which means that you need to focus on the progress you’re making instead of your perceived failures. [24]

Being a perfectionist may sound ideal, but it often causes undue stress.

These are some ways to deal with it:

• Set realistic goals instead of trying to achieve the impossible.
• Celebrate small and big successes.
• Make sure you take time out from studying to do things you enjoy.
• Invest in the relationships that matter the most to you.
• Find ways to contribute at home and at school, because this will shift your focus toward the needs of others.
• Learn to use words like “acceptable” and “good”, because if you always aim for “perfection”, you may not even make progress.

25. Be kind to yourself

Stress weaves its way into your life when you’re too hard on yourself. So ease up and give yourself a break. It’s time to practise self-compassion.

Research indicates that self-compassion reduces your stress levels and improves your sense of well-being. [25]

These are some ways to practise self-compassion:

• At the end of each day, write down 3 of your achievements. It doesn’t matter how big or small these achievements are, e.g. completing your math assignment, reading a chapter of your history textbook. What matters is that you acknowledge these achievements.
• Talk to yourself kindly. Speak to yourself as if you’re your own best friend.
• Do something fun every day. Life doesn’t have to be serious all the time.
• Set realistic goals . Don’t set yourself up for failure by setting impossible targets.

These are the 25 tips backed by research, which will enable you to beat exam stress.

Now it’s over to you…

Do you use any techniques to overcome exam stress that aren’t listed in this article?

Or maybe you have a question you’d like to ask.

Let me know by leaving a comment below!

September 12, 2018 at 4:30 pm

Thank you so much!

September 12, 2018 at 4:31 pm

You’re very welcome.

September 16, 2019 at 10:15 am

This is really helpful thank you so much respected sir

September 19, 2019 at 1:02 am

really helpful….thank you so much

March 2, 2020 at 5:50 pm

Thanks a lot Really helped

September 28, 2020 at 8:04 pm

That’s great sir, thank you so much. I followed all the rules which you gave and I am less stressed now ☺☺

September 12, 2018 at 5:10 pm

Thank you so much Daniel. You are a great help to students and parents.

September 12, 2018 at 10:20 pm

You’re welcome.

September 12, 2018 at 11:27 pm

September 13, 2018 at 9:19 am

September 12, 2018 at 11:46 pm

Thank you….. How to overcome sleepyness in evenings which waste lot of time please reply 😢😢

September 13, 2018 at 9:20 am

You’re welcome. That’s a topic that I can try to address in future articles – thanks for sharing.

September 13, 2018 at 12:19 am

This information is very helpful

I’m glad to hear that.

September 13, 2018 at 3:44 am

September 13, 2018 at 9:48 am

Very useful tips. Students are extremely stressed during exam times. Am going to share these with mine.

September 13, 2018 at 9:50 am

I hope your students find the tips very useful.

September 13, 2018 at 7:21 pm

Im Most grateful,this came at the right time.

September 13, 2018 at 9:41 pm

That’s great to know!

September 18, 2018 at 10:48 pm

Great article. Hope you have these information on video formats to reach large audience most likely on youtube.

September 19, 2018 at 8:42 am

Thank you for the suggestion!

May 13, 2019 at 5:22 am

thank you so much. I am a fellow student stressing and i’ll 100% use these

September 21, 2018 at 11:15 am

Thanks for sharing this important topic of every student. I also discuss such things with my students, rather forward these tips to my students. Stay blessed in the loving and caring hands of ALMIGHTY. Prof. G.M. Hashmi

September 21, 2018 at 12:07 pm

September 27, 2018 at 1:59 pm

Keeping a diary and writing to-do lists each day will keep you super prepared and on track to getting everything done – and on time. Working out a daily routine and sticking to it is also good for the soul, as you’ll feel a lot more in control of how your day pans out.

October 7, 2018 at 1:12 pm

Sir this a awesome article were students are really refreshing learnt well Thanks for a awesome article Sir can u also tell us about food and body management for students And also can u share an app for this??

October 14, 2018 at 4:06 am

OMG I THOUGHT YOU WERE GONE FROM THE INTERNET BECAUSE EVERYTHING I SAW WAS FROM YEARS AGO! YAY YOU ARE SUCH AN INSPIRATION!

October 17, 2018 at 7:26 pm

Hello there and thanks for your information, I have certainly picked up allot new info from right your post. You are also provided information about best tips for exam,Which is very helpful to me and other people also.

November 1, 2018 at 5:49 am

Thanks very much this has helped to reduce my stress levels.. thanks

December 17, 2018 at 3:52 pm

thank you for information

December 29, 2018 at 10:22 pm

Oh well, that’s one great article you have shared on beating exam stress. I sometimes prefer listening to soft music to get rid of it. Thank you

January 16, 2019 at 1:27 pm

To overcome evening sleepiness,engage some interesting activities like: talk to your younger sister or brother;a friend for a chat ; a sketch a natural scenery that was advertised in newspaper/magazine;cover the book with a a transparency/brownsheet ;change refill of the pen used/replace with a new pen;keep books subject-wise in almirah/bookshelf;

February 6, 2019 at 3:56 pm

HI i found your website my exam is coming i am in stress so what can i do?

March 25, 2019 at 9:11 pm

This is really helpful thank you 🙏

May 1, 2019 at 3:43 am

It is an amazing article about how to deal with exam. Thank you so much for providing a solutions.

May 29, 2019 at 3:34 pm

Thanks for sharing, This is a very helpful post for every teacher and students, I recommend this blog to my students.

July 18, 2019 at 3:12 pm

thank you for this article this helps me a lot

July 18, 2019 at 3:15 pm

thank you for giving this amazing information

October 31, 2019 at 7:21 pm

This really helped me thank you

February 2, 2020 at 4:19 am

Thank you. Your article helped me a lot in my final board exams. It’s because of you that I have scored really above my expectations. It’s really elaborative and practical. I am your regular reader and really impressed with your work. Please make a youtube video on this article too because there you can impact many other lives too with awesome content Avoiding stressful people and planning my study routine helped me a lot which you can add in your article.

February 22, 2020 at 10:39 pm

25. Focus on progress, not perfection Do you sometimes feel as u have fallen and csnt get up there is no hope feelings alot hir or

August 9, 2020 at 2:05 am

This information is really useful and I have no doubt it will surely help me but how should one prepare for and during exams? That is really essential and I would like to request you to help me with that else the article is really gonna help me in longterm. Hope you take my request into consideration!

September 21, 2020 at 8:41 pm

In order to overcome test anxiety you must be well-prepared which will ultimately help in putting your mind at ease before the test day. Therefore, give yourself ample amount of time and do not rush things, you can start by joining study groups and training institutes that prepares you mentally and physically for complex exams. Along, with that you must never overlook the important of physical health and ensure you get at least 8 hours of sleep and exercise regularly.

February 17, 2021 at 12:52 am

Thanks a lot. This is very helpful.

February 4, 2022 at 8:09 pm

Oh well, thanks for sharing that excellent post about overcoming exam anxiety. To get rid of it, I sometimes prefer to listen to soft music. Thank you so much.

March 1, 2023 at 3:35 pm

your blog is helpful and informative for new readers. Kindly share so ideas on regular basis.

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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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How to Write Good Essays in Exams (And Reduce Stress)

Blog , Pedagogy July 18, 2023

An  essay  is a piece of writing that presents a focused argument or explores a specific topic in a structured and coherent manner. Students often write essays in exams to assess 1) their understanding of a subject matter. 2) Their ability to analyse and interpret information, and 3) their skills in constructing coherent arguments. However, acing essays for exams requires careful planning, effective time management, and strong writing skills. With that, here is my list of top ten strategies (and additional tips) to help you write good essays in exams (and reduce stress).

Writing good essays during exams can be daunting for students, but less so with the right strategies. With ten years of experience setting exam questions and marking essays, here are my top ten strategies to help you write good essays in exams and reduce stress.

Top Ten Strategies for Writing Good Essays in Exams

1. read instructions carefully.

First, check you understand any restrictions or limitations mentioned in the instructions, such as word count, time limit, and how many questions to answer.

2. Decipher What’s Asked

Next, read through the exam paper once and then re-read each question. You might think a topic you’ve revised hasn’t come up when it is there, but the wording is unusual. Moreover, the question might be obtuse, and you do not understand it.

3. Pick Your Questions Wisely

Mark any questions you might answer, and then check that you fully understand them. Ask yourself, “Do I have relevant knowledge, ideas, and evidence for the essays you plan to write?”

4. Grasp the Gist

Before you start writing, take time to read and understand the question. Underline or highlight the key points and requirements. Additionally, look for any keywords or phrases that indicate what you need to do, such as “explain,” “compare,” “contrast,” “define,” or “justify.”

5. Decide Your Question Order

Some people like to start answering the question they know best to give them a good start. Others prefer to answer their best question second because, with one essay written, they can relax, expand on their best ideas and hopefully gain a higher grade. Therefore, choose a strategy that’s best for you.

6. Plan Your Essay

Remember, the stress of writing good essays for exams can make all your preparation disappear. So, take a few minutes to brainstorm and organise your thoughts. Identify the main topic and discussion areas. Choose a few points or arguments about which you can write. Then, make a mini-plan that puts your points/arguments in order before you start writing. Overall, a plan will serve as a roadmap for your writing and help you stay focused.

7. Manage Your Time

Good time management is necessary when writing good essays under timed conditions. Thus, ensure you allocate enough time for answering each essay and stick to the time limit. Achieve this by dividing your time according to the number of essays or sections left to write. Then, allocate time for each essay/section, including planning, writing, and proofreading. Sticking to this schedule will ensure enough time for all the necessary tasks.

8. Write With Impact

When writing time-constrained essays for exams, express your ideas clearly and concisely. So, avoid long, rambling sentences and focus on making your points clearly and concisely. Avoid using overly complex language or jargon that might confuse the reader. Additionally, use specific and descriptive language to convey your ideas effectively.

9. Proofread and Edit

Near the end of the exam, take a few minutes to review your work. Check for any grammar, spelling, or punctuation errors. Ensure you present ideas clearly and logically. If time permits, read your work and identify any awkward phrasing or unclear sentences. Equally important, take a few minutes to edit your work. Check for spelling and grammar mistakes, and make sure your essay flows logically.

10. Stay Calm and Focused

Stay relaxed and focused during the exam by reading the instructions/questions carefully, managing your time wisely, and answering the questions to the best of your ability.

Write Good Essays in Exams: Structure Your Work

A well-structured essay will make it easier for the reader to follow your arguments and understand the ideas presented. Therefore, students should follow some basic guidelines to write good essays by ensuring they are concise and effectively convey their knowledge and understanding of the subject/topic.

Here are some tips to help you structure your essay:

• Start with a Strong Introduction : To write good essays in exams, begin your essay with a compelling introduction that grabs the reader’s attention. Clearly state your thesis or main argument. Additionally, provide a brief overview of the points you will discuss. A strong introduction shows the reader how you understand the question and how you will answer it.
• Develop Coherent Body Paragraphs : Each body paragraph should focus on a single main idea that supports your thesis. Start each section with a sentence that introduces the main point and provides evidence or an example to support it. Use clear and logical transitions between paragraphs to maintain a smooth flow of ideas. Importantly, develop your story!
• Provide Evidence : Support your claims with relevant evidence such as examples, statistics, or references to authoritative sources. Make sure your evidence is accurate and supports your arguments effectively. This strategy is evident in a good essay, helping students achieve a higher grade.
• Address Counterarguments : Acknowledge and address counterarguments or opposing viewpoints by considering different perspectives (with evidence). Evidencing counterarguments will make a good essay.
• Conclude Effectively : Summarise your main points in the conclusion and restate your thesis. Avoid introducing new information, and end with a strong closing statement that leaves a lasting impression.

How to Write Good Essays in Exams if Your Mind Goes Blank

Most students fear this happening. If it does—put your pen down, take a deep breath, sit back, and relax for a moment. If you’re in the middle of an answer, read through what you have written so far—what happens next? Lastly, if you can’t progress with your writing, then leave a gap! Your thoughts will probably return once you are less anxious.

What to Do if You Are Running Out of Time

Don’t panic! Look at the questions left to answer (or essay sections left to write) and divide your remaining time to cover all the outstanding parts. Write economically by making your point, support it with evidence, and then move on to the next one. However, if you can’t finish on time, briefly list the points you want to make—they could pick up a few marks.

Write Good Essays in Exams: Include Citations

Including in-text citations in essays demonstrates current knowledge, understanding, and evidence of reading. So, refer by name to the theorists and researchers, also giving the year of their major works—the best you can given the time you have!

Note. A reference list is not necessary for in-person exams because they are typically shorter in duration than open-book assessments. This requirement helps students focus on writing when time is at a premium.

Key Points – How to Write Good Essays in Exams

• Knowledge & Understanding : Provide insightful analysis, draw relevant connections, and make your points effectively. Strong knowledge and understanding of the subject is the foundation of a good essay.
• Analysis : Evaluate evidence, consider various perspectives, and offer original insights. Demonstrating critical thinking skills is essential for writing a good essay.
• Reading & Referencing : Good essays are well-informed and credible. Thus, show thorough reading and support your arguments with evidence by proper referencing.
• Essay structure : Guide readers through your essay by including an introduction that sets the stage for the discussion, body paragraphs that develop main points with supporting evidence, and a conclusion that summarises the main arguments and highlights their significance. Good essays are clear and well-organised, making it easier for readers to follow and understand.
• Use correct language : Use correct language to ensure your ideas are conveyed accurately and professionally. A good essay uses proper grammar, spelling, punctuation, and vocabulary.

In brief, writing a good essay under exam conditions can be daunting and stressful. However, you can write good essays in exams by analysing, interpreting, and synthesising the information you have learned, thus demonstrating your understanding of the subject matter.

Good luck with your exams!

Want to get the most out of your degree? Then check out my other  pedagogy  articles!

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My view to make exams stress free Essay in 400 Words

My view to make exams stress free.

Exams are one of the most essential parts of any student’s academic life. Exams bring to test a scholar’s knowledge on a particular subject or group of subjects. Different exams have different ways in which they decide to examine the student. However, there is one common characteristic every exam has, regardless of the age of the students, and that is stress. Every student has faced and continues to experience stress related to exams. Factors such as unrealistic expectations from parents, high level of competition, fear of negative image in front of relatives and family, lack of subject and career options, unhelpful behavior of teachers and other educators, etc. play a very significant role in creating immense stress in the minds of students. Since the only goal of the student is to score high marks and a perfect percentage, the real objective of exams – to enable students to apply their knowledge and understanding of topics learnt and problem solving- remains ignored. As the problem remains unsolved, some measures can be taken to ensure that exams are a stress-free experience for students.

• Awareness drives by the government and schools can be an effective measure for ensuring exams are stress free. Efficient methods of studying and ways to manage time can be discussed with students. This will help them as most students do not know how and when to study effectively, which becomes a huge reason for stress during exams.
• Creating support and study groups with educators and students can prove to be helpful. Such groups can help students prepare well for their exams and also provide emotional and mental support. Having one’s peers and teachers for support will be effective as they would be familiar with the different problems that may arise during exams which cause stress.
• Focus should be shifted from scoring high marks to efficient understanding and application of knowledge during exams as that will create less pressure for the students. Parents should be made active participants in ensuring a conducive and motivating environment at home during exams so that the students are not discouraged and stressed while studying.
• Another effective measure would be to shift the focus of exams from scoring high marks to understanding and application of knowledge in exams.

As these measures focus both on mental and systemic reforms, following such measures will be very helpful for making exams stress free.

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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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