Exams and tests can be a major source of stress and anxiety for many students. This anxiety can significantly hinder performance if left unaddressed. Factors contributing to exam anxiety often include a lack of effective study techniques, unrealistic expectations, and overwhelming pressure to succeed.
With the right strategies, support, and motivation, however, it's possible to overcome these challenges, deal with exam stress, and approach exams with confidence.
In this article, we will share some strategies to assist students deal with exam stress and anxiety.
Take Care of Your Body and Mind
Nourish Your Body
Eating a balanced diet provides the essential nutrients your body needs to function optimally. Avoid excessive intake of sugary or processed foods, as they can contribute to mood fluctuations and energy crashes, which you do not need when dealing with exam stress. Opt for whole grains, fruits, vegetables, lean proteins, and healthy fats to support your overall health and mental focus.
Drinks lots of water, staying hydrated boosts brain power: Science says so!
Get Enough Sleep
Adequate sleep is vital for cognitive function, memory consolidation, and emotional regulation. Aim for 7-9 hours of quality sleep each night, especially in the days leading up to exams.
How much sleep children need varies by age. While every child is different, experts recommend:
- Ages 6–13 years: 9–12 hours
- Ages 14–17 years: 8–10 hours
Create a relaxing bedtime routine to wind down and prepare your mind for rest. Take a bath, read a book, or listen to some music. Avoid screen time for at least 1 hour before bedtime, this includes TV, computers, phones, tablets, and video games.
Get Up and Move Your Body
Exercise is a powerful brain reset, and it also boosts brain memory according to science. It boosts blood flow, oxygenates the brain, and releases mood-boosting endorphins, helping you feel better and concentrate more. Dancing, jumping on the trampoline, taking your dog for a quick walk are all excellent ways to de-stress and rejuvenate your brain.
Develop Healthy Coping Mechanisms To Deal With Exam Stress
Mindfulness and Relaxation Techniques
Mindfulness practices, such as meditation and deep breathing exercises, can help you stay present and manage exam stress. Focus on your breath, observe your thoughts without judgement, and cultivate a sense of calm. Progressive muscle relaxation techniques can also effectively reduce physical tension and promote relaxation.
CambriLearn offers a Social and Emotional Intelligence Course aimed at children.
Brain Breaks are Crucial
Brain breaks are short, intentional pauses during learning sessions that rejuvenate the mind, boost creativity, and enhance overall cognitive function.
For students who are learning to deal with exam stress, these brain breaks are crucial for sustaining engagement and enthusiasm.
YouTube also offers fun brain breaks, such as The Learning Station or GoNoodle.
Develop a Positive Mindset
Challenge negative thoughts and replace them with positive affirmations. Focus on your strengths and remind yourself of your skills and abilities. This is a great way to build confidence in kids.
Here are some positive affirmations to help you deal with exam stress and challenge negative feelings:
"I am capable and smart."
"I can learn anything I put my mind to."
"I am focused and attentive during my studies."
"I enjoy learning new things."
"I am proud of my efforts and accomplishments."
"I am confident in my ability to succeed."
"I am a hard worker and dedicated to my studies."
"I am able to overcome challenges and setbacks."
"I believe in myself and my potential."
"I am excited to learn and grow."
Effective Study Habits
Create a Study Schedule
Develop a structured study plan that breaks down the material into manageable chunks. Allocate specific time slots for each subject and stick to your schedule as much as possible.
Read our article on effective study tips.
Find a Suitable Study Environment
Choose a quiet, distraction-free space where you can focus. Ensure your study area is well-lit and organised to minimise clutter and stress.
Practice Active Recall
Active recall is a powerful learning technique that involves actively stimulating memory recall rather than passively reviewing material. Instead of simply re-reading notes or textbooks, active recall requires students to actively retrieve information from their memory.
Instead of passively rereading your notes, actively test your knowledge through flashcards, quizzes, or teaching the material to someone else. This helps solidify your understanding and identify areas that need further review.
Seek Support and Connection
Talk to Someone
Sharing your feelings with a trusted friend, family member, teacher, or counsellor can provide emotional support and help you gain perspective. Sometimes, simply talking about your concerns can alleviate exam stress.
Join a Learning Centre
By joining a learning centre you can collaborate with with classmates, create a supportive learning environment and offer opportunities for discussion and clarification.
Working together can also make studying more enjoyable and less overwhelming.
Manage Exam-Day Anxiety
Prepare Thoroughly
The best way to reduce exam-day anxiety is to be well-prepared. Review your notes, practice past papers, and familiarise yourself with the exam format.
Arrive Early
Give yourself ample time to get to the exam location, find your seat, and settle in. Arriving early can help reduce feelings of rush and anxiety.
Manage Your Time and Be Thorough
Learn to skip questions: If you're stuck, move on and return later. Spend your time answering the questions you know rather than running out of time getting stuck on questions that require more thinking.
Review your answers once you have completed the exam, check for spelling errors and reconsider your answers.
Remember, it's okay to feel stressed during exam season. You are not alone in this. By implementing these strategies, you can develop healthy coping mechanisms, maintain your well-being, and increase your chances of academic success.
