how to avoid stress before exams essay

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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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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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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6 Ways to Reduce Your Exam Stress

• College Life

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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7 tips to help you cope with exam stress

27 April 2017

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

1. Remember to breathe

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

2. Eat, sleep and exercise well

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

3. Set realistic goals

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

4. Don't go it alone

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

5. Pace yourself through panic

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

6. Believe in yourself

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

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

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

Good luck, everyone!

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

Useful links

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

 Maryam Clark, myUCL Student Journalist

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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 335,359 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.

Read More...

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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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?

Every week Third Space Learning’s specialist online GCSE maths tutors support thousands of students across hundreds of schools with weekly online 1 to 1 maths lessons designed to plug gaps and boost progress.

Since 2013 these personalised one to one lessons have helped over 150,000 primary and secondary students become more confident, able mathematicians.

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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FREE GCSE Maths Practice Papers (Edexcel, AQA & OCR)

8 sets of free exam papers written by maths teachers and examiners.

Each set of exam papers contains the three papers that your students will expect to find in their GCSE mathematics exam.

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10 top tips for coping with exam stress

Exam stress is a common experience, but it doesn't have to hold you back. here are 10 top tips to help you manage your stress, stay focused, and feel ready for your exams..

The run up to your A levels can be a stressful time. There is a pressure to perform well and a lot of different subjects to revise for. This can often feel overwhelming. However, it's essential to remember that stress is a natural response to challenging situations, and there are strategies you can employ to manage it effectively. Here are our tips to help you cope with exam stress, revision and prepare you to perform at your best:  

1. Plan your revision:  

Break down your revision into manageable chunks and create a study schedule that works for you. Set realistic goals for each study session and prioritise the topics that you find most challenging. Planning can help reduce last-minute cramming and alleviate feelings of being overwhelmed.  

2. Practice mindfulness:  

Incorporate mindfulness techniques into your daily routine to help manage stress and improve focus. Techniques such as deep breathing, meditation, and progressive muscle relaxation can help calm your mind and reduce anxiety levels.  

3. Take time away from revising:  

It's essential to give your brain time to rest and recharge during revision sessions. Take regular breaks every 45-60 minutes to stretch, go for a walk, or do something you enjoy. Stepping away from your study materials can help prevent burnout and improve overall productivity.  

4. Stay active:  

Physical activity is a proven stress reliever and can help improve your mood and concentration levels. Incorporate regular exercise into your routine, whether it's going for a run, practicing yoga, or simply going for a walk. Even short bursts of activity can have a positive impact on your mental well-being.  

5. Eat well and stay hydrated:  

Fuel your body and brain with nutritious foods and plenty of water. Avoid having too much caffeine and sugar, as these can contribute to feelings of anxiety and disrupt sleep patterns. Try to stick to balanced meals and snacks that provide sustained energy and focus.  

6. Get plenty of sleep:  

Getting enough sleep is crucial for your cognitive function and memory. Aim for 7-9 hours of quality sleep each night and establish a relaxing bedtime routine to help you unwind and prepare for restful sleep. Avoid screens and stimulating activities before bed and create a comfortable sleep environment free from distractions.  

7. Reach out for support:  

Don't be afraid to ask for help if you're struggling with exam stress. Talk to your teachers, friends, or family members about how you're feeling, and consider seeking support from a counsellor or mental health professional if needed. Remember that you're not alone, and there are people who care about your well-being and want to help you succeed.  

8. Practice self-compassion:  

Be kind to yourself during the exam period and know that it's okay to feel stressed or anxious at times. Avoid negative self-talk and focus on your progress rather than dwelling on mistakes or setbacks. Celebrate your achievements, no matter how small, and remember that your worth is not defined by your exam results.  

9. Keep things in perspective:  

These exams aren’t the end of the world. Think about the future and your goals. Don’t stress about trying to get straight A*s when you can get Bs and get into a perfectly good university and do the course you want to. Spend time on extracurricular activities that you enjoy and manage your mental health and happiness.  

10. Try to have fun:  

Don’t revise without a break because you will become mentally and physically drained. Find time to take a break and do something that you enjoy. Try Kinesthetic revision activities that use practical strategies to make your learning more fun.  

By implementing these coping strategies, you can effectively manage exam stress and approach your A level exams with confidence and resilience. Remember to put self-care and well-being first throughout the exam period, and trust in your abilities to succeed. 

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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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Top 10 Stress Management Techniques for Students

Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

Akeem Marsh, MD, is a board-certified child, adolescent, and adult psychiatrist who has dedicated his career to working with medically underserved communities.

Most students experience significant amounts of stress. This can significantly affect their health, happiness, relationships, and grades. Learning stress management techniques can help these students avoid negative effects in these areas.

Why Stress Management Is Important for Students

A study by the American Psychological Association (APA) found that teens report stress levels similar to adults. This means teens are experiencing significant levels of chronic stress and feel their stress levels generally exceed their ability to cope effectively .

Roughly 30% of the teens reported feeling overwhelmed, depressed, or sad because of their stress.

Stress can also affect health-related behaviors. Stressed students are more likely to have problems with disrupted sleep, poor diet, and lack of exercise. This is understandable given that nearly half of APA survey respondents reported completing three hours of homework per night in addition to their full day of school work and extracurriculars.

Common Causes of Student Stress

Another study found that much of high school students' stress originates from school and activities, and that this chronic stress can persist into college years and lead to academic disengagement and mental health problems.

Top Student Stressors

Common sources of student stress include:

• Extracurricular activities
• Social challenges
• Transitions (e.g., graduating, moving out , living independently)
• Relationships
• Pressure to succeed

High school students face the intense competitiveness of taking challenging courses, amassing impressive extracurriculars, studying and acing college placement tests, and deciding on important and life-changing plans for their future. At the same time, they have to navigate the social challenges inherent to the high school experience.

This stress continues if students decide to attend college. Stress is an unavoidable part of life, but research has found that increased daily stressors put college-aged young adults at a higher risk for stress than other age groups.

Making new friends, handling a more challenging workload, feeling pressured to succeed, being without parental support, and navigating the stresses of more independent living are all added challenges that make this transition more difficult. Romantic relationships always add an extra layer of potential stress.

Students often recognize that they need to relieve stress . However, all the activities and responsibilities that fill a student’s schedule sometimes make it difficult to find the time to try new stress relievers to help dissipate that stress.

10 Stress Management Techniques for Students

Here you will learn 10 stress management techniques for students. These options are relatively easy, quick, and relevant to a student’s life and types of stress .

Get Enough Sleep

Blend Images - Hill Street Studios / Brand X Pictures / Getty Images

Students, with their packed schedules, are notorious for missing sleep. Unfortunately, operating in a sleep-deprived state puts you at a distinct disadvantage. You’re less productive, may find it more difficult to learn, and may even be a hazard behind the wheel.

Research suggests that sleep deprivation and daytime sleepiness are also linked to impaired mood, higher risk for car accidents, lower grade point averages, worse learning, and a higher risk of academic failure.

Don't neglect your sleep schedule. Aim to get at least 8 hours a night and take power naps when needed.

Use Guided Imagery

David Malan / Getty Images

Guided imagery can also be a useful and effective tool to help stressed students cope with academic, social, and other stressors. Visualizations can help you calm down, detach from what’s stressing you, and reduce your body’s stress response.

You can use guided imagery to relax your body by sitting in a quiet, comfortable place, closing your eyes, and imagining a peaceful scene. Spend several minutes relaxing as you enjoy mentally basking in your restful image.

Consider trying a guided imagery app if you need extra help visualizing a scene and inducting a relaxation response. Research suggests that such tools might be an affordable and convenient way to reduce stress.

Exercise Regularly

One of the healthiest ways to blow off steam is to get regular exercise . Research has found that students who participate in regular physical activity report lower levels of perceived stress. While these students still grapple with the same social, academic, and life pressures as their less-active peers, these challenges feel less stressful and are easier to manage.

Finding time for exercise might be a challenge, but there are strategies that you can use to add more physical activity to your day. Some ideas that you might try include:

• Doing yoga in the morning
• Walking or biking to class
• Reviewing for tests with a friend while walking on a treadmill at the gym
• Taking an elective gym class focused on leisure sports or exercise
• Joining an intramural sport

Exercise can help buffer against the negative effects of student stress. Starting now and keeping a regular exercise practice throughout your lifetime can help you live longer and enjoy your life more.

Take Calming Breaths

When your body is experiencing a stress response, you’re often not thinking as clearly as you could be. You are also likely not breathing properly. You might be taking short, shallow breaths. When you breathe improperly, it upsets the exchange of oxygen and carbon dioxide in your body.

Studies suggest this imbalance can contribute to various physical symptoms, including increased anxiety, fatigue, stress, emotional problems, and panic attacks.

A quick way to calm down is to practice breathing exercises . These can be done virtually anywhere to relieve stress in minutes.

Because they are fast-acting, breathing exercises are a great way to cope with moments of acute stress , such as right before an exam or presentation. But they can also help manage longer-lasting stress such as dealing with relationships, work, or financial problems.

Practice Progressive Muscle Relaxation (PMR)

Another great stress management technique for students that can be used during tests, before bed, or at other times when stress has you physically wound up is progressive muscle relaxation ( PMR ).

This technique involves tensing and relaxing all muscles until the body is completely relaxed. With practice, you can learn to release stress from your body in seconds. This can be particularly helpful for students because it can be adapted to help relaxation efforts before sleep for a deeper sleep.

Once a person learns how to use PMR effectively, it can be a quick and handy way to induce relaxation in any stressful situation, such as bouts of momentary panic before a speech or exam, dealing with a disagreement with your roommate, or preparing to discuss a problem with your academic advisor.

Listen to Music

A convenient stress reliever that has also shown many cognitive benefits, music can help relieve stress and calm yourself down or stimulate your mind depending on what you need in the moment.

Research has found that playing upbeat music can improve processing speed and memory. Stressed students may find that listening to relaxing music can help calm the body and mind. One study found that students who listened to the sounds of relaxing music were able to recover more quickly after a stressful situation.

Students can harness the benefits of music by playing classical music while studying, playing upbeat music to "wake up" mentally, or relaxing with the help of their favorite slow melodies.

Build Your Support Network

Halfpoint Images / Getty Images

Having emotional support can help create a protective buffer against stress. Unfortunately,  interpersonal relationships can also sometimes be a source of anxiety for students. Changes in friendships, romantic breakups, and life transitions such as moving away for college can create significant upheaval and stress for students.

One way to combat feelings of loneliness and make sure that you have people to lean on in times of need is to expand your support network and nurture your relationships.

Look for opportunities to meet new people, whether it involves joining study groups or participating in other academic, social, and leisure activities.

Remember that different types of relationships offer differing types of support . Your relationships with teachers, counselors, and mentors can be a great source of information and resources that may help you academically. Relationships with friends can provide emotional and practical support.

Widening your social circle can combat student stress on various fronts and ensure you have what you need to succeed.

Eat a Healthy Diet

Niedring/Drentwett / Getty Images

You may not realize it, but your diet can either boost your brainpower or sap you of mental energy. It can also make you more reactive to the stress in your life. As a result, you might find yourself turning to high-sugar, high-fat snacks to provide a temporary sense of relief.

A healthy diet can help combat stress in several ways. Improving your diet can keep you from experiencing diet-related mood swings, light-headedness, and more.

Unfortunately, students are often prone to poor dietary habits. Feelings of stress can make it harder to stick to a consistently healthy diet, but other concerns such as finances, access to cooking facilities, and time to prepare healthy meals can make it more challenging for students.

Some tactics that can help students make healthy choices include:

• Eating regularly
• Carrying a water bottle to class
• Keeping healthy snacks such as fruits and nuts handy
• Limiting caffeine, nicotine, and alcohol intake

Find Ways to Minimize Stress

One way to improve your ability to manage student stress is to look for ways you cut stress out of your life altogether. Evaluate the things that are bringing stress or anxiety into your life. Are they necessary? Are they providing more benefits than the toll they take on your mental health? If the answer is no, sometimes the best option is just to ditch them altogether.

This might mean cutting some extracurricular activities out of your schedule. It might mean limiting your use of social media. Or it might mean learning to say no to requests for your time, energy, and resources. 

While it might be challenging at first, learning how to prioritize yourself and your mental well-being is an important step toward reducing your stress.

Try Mindfulness

When you find yourself dealing with stress—whether it's due to academics, relationships, financial pressures, or social challenges—becoming more aware of how you feel in the moment may help you respond more effectively.

Mindfulness involves becoming more aware of the present moment. Rather than judging, reacting, or avoiding problems, the goal is to focus on the present, become more aware of how you are feeling, observe your reactions, and accept these feelings without passing judgment on them.

Research suggests that mindfulness-based stress management practices can be a useful tool for reducing student stress. Such strategies may also help reduce feelings of anxiety and depression.

A Word From Verywell

It is important to remember that stress isn't the same for everyone. Figuring out what works for you may take some trial and error. A good start is to ensure that you are taking care of yourself physically and emotionally and to experiment with different stress relief strategies to figure out what works best to help you feel less stressed.

If stress and anxiety are causing distress or making it difficult to function in your daily life, it is important to seek help. Many schools offer resources that can help, including face-to-face and online mental health services. You might start by talking to your school counselor or student advisor about the stress you are coping with. You can also talk to a parent, another trusted adult, or your doctor.

If you or a loved one are struggling with anxiety, contact the  Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline  at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our  National Helpline Database .

American Psychological Association. Stress in America: Are Teens Adopting Adults' Stress Habits?

Leonard NR, Gwadz MV, Ritchie A, et al. A multi-method exploratory study of stress, coping, and substance use among high school youth in private schools . Front Psychol. 2015;6:1028. doi:10.3389/fpsyg.2015.01028

Acharya L, Jin L, Collins W. College life is stressful today - Emerging stressors and depressive symptoms in college students . J Am Coll Health . 2018;66(7):655-664. doi:10.1080/07448481.2018.1451869

Beiter R, Nash R, McCrady M, Rhoades D, Linscomb M, Clarahan M, Sammut S. The prevalence and correlates of depression, anxiety, and stress in a sample of college students . J Affect Disord . 2015;173:90-6. doi:10.1016/j.jad.2014.10.054

Hershner SD, Chervin RD. Causes and consequences of sleepiness among college students . Nat Sci Sleep . 2014;6:73-84. doi:10.2147/NSS.S62907

Gordon JS, Sbarra D, Armin J, Pace TWW, Gniady C, Barraza Y. Use of a guided imagery mobile app (See Me Serene) to reduce COVID-19-related stress: Pilot feasibility study . JMIR Form Res . 2021;5(10):e32353. doi:10.2196/32353

Cowley J, Kiely J, Collins D. Is there a link between self-perceived stress and physical activity levels in Scottish adolescents ? Int J Adolesc Med Health . 2017;31(1). doi:10.1515/ijamh-2016-0104

Paulus MP.  The breathing conundrum-interoceptive sensitivity and anxiety .  Depress Anxiety . 2013;30(4):315–320. doi:10.1002/da.22076

Toussaint L, Nguyen QA, Roettger C, Dixon K, Offenbächer M, Kohls N, Hirsch J, Sirois F. Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation . Evid Based Complement Alternat Med . 2021;2021:5924040. doi:10.1155/2021/5924040.

Gold BP, Frank MJ, Bogert B, Brattico E.  Pleasurable music affects reinforcement learning according to the listener .  Front Psychol . 2013;4:541. doi:10.3389/fpsyg.2013.00541

Thoma MV, La Marca R, Brönnimann R, Finkel L, Ehlert U, Nater UM.  The effect of music on the human stress response .  PLoS ONE . 2013;8(8):e70156. doi:10.1371/journal.pone.0070156

American Psychological Association. Manage stress: Strengthen your support network .

Nguyen-rodriguez ST, Unger JB, Spruijt-metz D.  Psychological determinants of emotional eating in adolescence.   Eat Disord . 2009;17(3):211-24. doi:10.1080/10640260902848543

Parsons D, Gardner P, Parry S, Smart S. Mindfulness-based approaches for managing stress, anxiety and depression for health students in tertiary education: A scoping review . Mindfulness (N Y) . 2022;13(1):1-16. doi:10.1007/s12671-021-01740-3

By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

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.

Also check:

• Paragraph on Exam Stress
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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

Mindfulness and relaxation techniques can also play a significant role in managing exam stress. Techniques like deep breathing, yoga, and meditation help in calming the mind and enhancing focus. Additionally, mindfulness encourages living in the present moment, which can reduce anxiety about future outcomes.

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.

That’s it! I hope the essay helped you.

If you’re looking for more, here are essays on other interesting topics:

• Essay on Exam Fear
• Essay on My Preparation for Examination
• Essay on My Exams

Apart from these, you can look at all the essays by clicking here .

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Set password, information, how to de-stress before exams.

• Posted On: 08-Jan-2022
• Posted By: Janhvi Agrawal

Exam anxiety impacts the majority of students in different ways. It's critical to deal with this stress and identify small measures to reduce the risk of burnout. Here are some helpful recommendations for regulars who want to reduce stress and ensure that they can get through test season.

Taking regular breaks is important.

Even the busiest exam schedules will leave some time for a study break. This can include 20-minute breaks throughout your revising day as well as lengthier activities that you might anticipate. Go out to dinner with friends, to the movies, to a concert, or to anything else you enjoy doing in your spare time to divert your attention away from your tests. You will feel more rejuvenated and calm the next time you revise if you take a break from the books.

Don't (always) pay attention to what others have to say.

"Comparison is the thief of joy," as the old saying goes. While it is beneficial to discuss subjects with classmates and to rewrite them together frequently, avoid comparing your revisions to those of others. You're probably doing well, and listening to other people talk about what they've learned will simply stress you out and make you feel like you're not making as much progress as they are. Plus, if they are stressed, it will rub off on you, and you don't need anyone else's worry right now.

Make contact with someone.

If your stress becomes unbearable and is disrupting your daily life, talk to someone about it. Your institution or school should provide a service where you may talk to others about your worries and get more information on how to deal with them. If that is the case).

Set small, even insignificant, daily goals and stick to them. When it comes to creating new habits like exercise, scientific evidence shows that frequency is more significant than intensity.

● Make it a point to work out in a way that you enjoy.

● If you don't appreciate any type of exercise, listen to music, listen to audiobooks, or listen to podcasts while you work out.

● Find a "workout partner." When you have a workout partner, it's much easier to keep to a routine.

Every day, get some sunlight.

Increasing your exposure to sunlight is one strategy to boost your serotonin levels.

Serotonin levels can be kept in a healthy range by getting 5 to 15 minutes of sunlight per day.

If you're going to be out in the sunlight for more than 15 minutes, wear a helmet and apply sunscreen.

Get enough rest.

It's exhausting to sit in front of the books for lengthy periods, and it's not a good study habit. When it interferes with your regular sleeping hours, a study reveals that stress levels rise.

There is a reciprocal relationship between stress and sleep. Stress might make falling asleep more difficult. It can even cause sleep disturbances.

● Getting a good night's sleep, on the other hand, helps to lessen the impacts of stress.

● Follow these suggestions to get a good night's sleep every night:

● Every day, try to go to bed and wake up at the same time. This aids in the synchronization of your body's internal clock and improves the quality of your sleep.

● Even on weekends, avoid sleeping in. Make an effort to maintain a consistent sleep routine. If you had a late night, instead of sleeping in, take a short nap the next day.

● Electronic devices should not be used in the bedroom. The blue light emitted by your electronic gadgets (such as your phone, tablet, computer, and television) is particularly disruptive to sleep.

● Before going to bed, take some time to relax. Turn off all of your electronics an hour before bedtime. Read a book, listen to soothing music, or recall a pleasant memory.

Maintain a Healthy Diet

According to research, when you're anxious, your adrenal glands release cortisol, a stress hormone, to help you cope.

Cortisol, on the other hand, affects blood sugar levels. As a result, the more sugar you consume, the more stressed you will get.

Did you know that what you do first thing in the morning has a greater impact on how your body handles stress than anything else?

This is because your body's blood sugar "clock" is set by what you do when you wake up.

Here are some helpful hints for lowering sugar intake and maintaining a healthy diet:

● Forget to have breakfast.

● Consume high-sugar cereals or confectionery.

● Consume sugary beverages.

● Breakfast should be high in protein. Add eggs, peanut butter, oats, or nuts to the mix.

● 4 to 5 servings of fruits and vegetables per day are recommended.

● Consume more fish, such as salmon and trout.

Make sure your room and desk area are free of clutter.

Have you ever heard the phrase "a messy desk reflects a crowded mind"?

It turns out that it isn't just something your mother says to make you clean your room. It's correct from a scientific standpoint.

The more cluttered your workstation is, the less you'll be able to focus on studying for the exam. This is because your brain is constantly inundated with distractions.

Physical clutter causes stress by overloading your brain and impairing your capacity to think.

As a result, you must clear your desk and your room. To get organized, do the following:

● Reduce the amount of clutter in your desk as much as possible. Remove anything that doesn't belong, such as photographs, food, and staplers. Move them out of sight or completely out of your room.

● Make use of drawers. Organize your belongings in your drawers or wardrobe. The only items on your desk should be the tools and literature you'll need to finish your present task.

● Clean up your area. Give your workstation and room a thorough cleaning now that you've freed your area.

● Before you leave, make sure you're in good shape. Spend 5 minutes at the end of the day clearing things away so you can start the next day with an uncluttered workstation and mind.

Techniques for time management

According to a study involving students, those who were taught time management strategies had lower levels of exam-related anxiety than those who were not., getting enough rest and a good night's sleep is important for effective time management because it makes you feel more invigorated and allows you to concentrate when studying..

You will be less anxious if you manage your time efficiently. This will help you avoid feeling overwhelmed.

Here are just a handful of the time management strategies I utilized to achieve straight A grades while still obtaining 8 hours of sleep every night:

● After 40 to 50 minutes of studying, take a break. Working in blocks of 40 to 50 minutes allows most students to be as productive as possible.

● Complete tasks at least one to two days ahead of time. You'll have more time to thoroughly inspect your work if you do it this way.

● Set aside time to study. Make a note of it in your calendar and treat it as if it were a scheduled appointment.

Don't try to multitask.

Multitasking is detrimental to one's health. It produces stress and raises your heart rate and blood pressure.

Multitasking may appear to be an efficient way to use your time, but it wastes time and lowers the quality of your work.

Here's how to stay away from multitasking:

● Before you begin working, clear your mind of all distractions.

● All unused tabs in your browser should be closed, and all other windows on your computer screen should be minimized.

● Make a list of all the tasks you need to finish for the day and go through them one by one.

● For each item on the list, set a reasonable timeframe.

For fun, read something.

Reading for enjoyment has been shown to lessen stress by up to 68 percent.

Reading helps to calm your body by reducing your heart rate and releasing muscle tension.

So, the next time you start to feel anxious about an upcoming exam, pick up a nice book and take a 10-minute reading break.

Consider aromatherapy.

Aromatherapy has been shown in studies to have the ability to stimulate emotions and memories, as well as to affect your body through your nervous system.

As a result, aromatherapy is a useful strategy for reducing test stress.

Here are six essential oils or smells to help you relax and sleep better:

● Ylang ylang

● Clary sage

These aromatherapy oils have been demonstrated in studies to lower blood pressure, heart rate, and even skin temperature, as well as relieve anxiety by soothing the nervous system.

Make a list of the things that are bothering you.

It has been established that taking a few minutes to write down your anxieties shortly before a test will help you reduce anxiety and enhance your marks.

Before taking the test, students were required to complete a brief expressive writing task.

The findings revealed that completing the writing assignment boosted students' exam performance significantly, particularly those who were previously apprehensive about taking tests.

Writing about your fears before an exam can help you get better scores, so try it before your next one!

Use positive affirmations.

Positive affirmations are a wonderful approach to calm yourself down and get rid of exam anxiety.

Positive affirmations have been found in studies to help minimize exam stress by lowering adrenaline levels.

Here are a few positive affirmations to try the next time your stress levels start to rise. Several times a day, say them aloud to yourself:

● I'm sharpening my focus.

● I'm still putting in a lot of effort.

● Exams are becoming easier for me.

● I'm enjoying the learning process.

● I'm determined to do well on this exam.

● This exam will be a breeze for me.

● Learning is both meaningful and enjoyable.

● I'm learning to be self-disciplined.

● Exams provide me with a lot of enjoyment.

Concentrate on progress rather than perfection.

Do you ever have the feeling that you're not good enough? Do you believe you'll never be able to accomplish the objectives you've set for yourself?

If that's the case, you might be a perfectionist.

This is another way of stating you're being too hard on yourself, which indicates you should focus on your accomplishments rather than your perceived shortcomings.

Being a perfectionist may appear to be ideal, yet it frequently leads to needless stress.

Here are some options for dealing with it:

● Celebrate both minor and large victories.

● Make time to do things you enjoy when you're not studying.

● Invest in the relationships that are most important to you.

● Find methods to contribute at home and at school to shift your emphasis away from your own needs and toward the needs of others.

● Learn to utilize adjectives like "acceptable" and "good," as striving for "perfection" may prevent you from making any progress.

Be kind to yourself.

When all you can think about is the possibility of failing the exam, it's easy to become worried.

When you're too hard on yourself, stress creeps into your life. So take it easy and take a rest. It's time to be kind to yourself.

According to studies, self-compassion lowers stress levels and enhances overall well-being.

Small adjustments in your daily routine can help you feel more confident and less concerned before your tests.

I hope you found this essay useful. Visit our website for more blogs.

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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.

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

Email support is available via their online contact form .

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

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.

Whether you love the page or think something is missing, we appreciate your feedback. It all helps us to support more young people with their mental health.

Please be aware that this form isn’t a mental health support service. If you are in crisis right now and want to talk to someone urgently, find out who to contact on our urgent help page .

Please note:

This form is not a mental health support service. We cannot reply to this. If you are at risk of immediate harm, call 999 and ask for an ambulance or go to your nearest A&E. If you are worried about your mental health, call: Childline (for under 19s) on 0800 11 11; or Samaritans on 116 123.

At YoungMinds we take your privacy seriously. If you’d like to read more about how we keep the information we collect safe, take a look at our privacy policy .

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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 deal with anxiety before exams, advice for children and teenagers.

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Even without the threat of COVID-19, the exam period is a stressful one for students. However, the pandemic complicated things, from several points of view. First of all, the subject study from which the exam topics will be selected has changed. Then, the second semester seems to have ended before it started, despite the fact that the school suddenly became online . The students were suddenly separated from the school, colleagues and teachers. A new daily routine had to be invented and put into practice. Uncertainties intensified after many universities began to announce that they were changing admission rules, dropping exams and using more high school grades, combined or not with various marks during years of study.

All these rapid changes put a huge pressure on the psyche of students, especially those who graduated this year. We offer them the advice below, which should be read not only by children and young people, but also by parents and teachers. We urge the latter to be there with their children, to be empathetic and to listen to them, to give them confidence and to observe all the signs that could indicate the need for psychological help felt by the children.

Talk about what worries you. It is normal to feel worried before exams, and the stress is even greater in the current situation, when you may feel scared and helpless. This is a difficult time for everyone and it can help if you talk to family and friends about how you feel and the things you do to deal with the situation.

Rest. Often, you do not sleep well when you are restless or worried before the exam. A good quality sleep helps you feel better mentally and physically, so it is important to get enough sleep. 

• Try to see when you fall asleep the easiest and, a few nights in a row, go to bed at the same time. Avoid going to bed after 23:00, especially if you have to wake up early the next day. During adolescence, the body does not feel the need for sleep and it seems that you can stay awake as long as you want, but rest during sleep helps you to restore your body and develop your brain.

• Prepare your room for bed. It seems boring to gather the notebooks and books you studied all day, but you rest better in a clean and airy room.

• Take a break before ... sleep. Yes, it sounds funny, but it's good not to go to bed thinking about how much you have to learn and the problems of the next day. Read something you enjoy.

• Avoid taking another look at Instagram before falling asleep.

• If you feel restless, try some relaxation techniques: breathe slowly and deeply, visualize in your mind the parts of your body while you relax them or imagine that you are in a pleasant place, where you feel safe.

Help others. Think about how you could help those around you. Remember that it is important to do this according to the instructions on coronavirus (COVID-19) to stay safe . Try to accept the concerns, worries, or behavior of others.

Take time to relax and focus on the present. This can help you get rid of difficult emotions, worries about the future and can make you feel better.

Take care of your physical health . The health of your body has a big impact on how you feel emotionally and mentally. In times like these, it's easier to adopt risky behaviors that actually make you feel worse.

Sometimes, stress and anxiety are manifested by physical symptoms, such as:

• stomach ache;
• nausea and vomiting;
• rapid or irregular heartbeats;
• chest pain or loss of appetite.

In all these cases, do not ignore the symptoms and talk to an adult (parent, teacher, nurse or doctor) about how you feel and what worries you.

Download a printable poster here.

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Knowing the facts is key to being properly prepared and protecting yourself and your loved ones.

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Tips from UNICEF for safe learning and exams