Sunday, December 4, 2022

How To Reduce Stress And Anxiety During Exams

Do Mock Exams At Home

Test Anxiety Strategies: Best Way To REDUCE ANXIETY During An Exam!

One of the most common reasons for feeling stressed ahead of exams is not being sure what to expect on the day, such as what questions you’re likely to be asked, and how best to approach answering them. The best way to overcome this? Practice and plenty of it.

If you can, try to find examples of past exam questions for your course to get an idea of what topics have come up in previous years.

Or, if there aren’t any past exam questions available, think about what essay/assignment titles you’ve been set by lecturers throughout the year and think of other questions that are similar to these.

It’s particularly helpful to try tackling mock exam questions on topics you’re less confident with so that you can prepare plans and practice answering them, in case they do come up in the exam.

Improve Your Study And Exam

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

Here Are Some Tips To Help Exam Day Go Smoothly:

  • Work out what you need to take with you on exam day and organise this the night before.

  • Eat a good, light breakfast this will help with energy and concentration.

  • Go to the toilet before the exam starts.

  • If you feel yourself getting worried before your exam – spend some time focusing on your breathing.

  • When you sit down to do your exam, take time to slow your breathing and relax.

  • Read through the exam paper carefully. Underline key words and instructions.

  • Work out how long you have for each question or section.

  • Aim to have time to re-read answers through and to make any changes.

  • Work on the questions that you find easiest first.

“Remember passing an exam is only part of the story. Theres always a second chance or another way to reach your goals”

Also Check: How To Lower Stress At Work

Get A Good Nights Sleep

Lack of sleep can have serious consequences. It can impact your memory, mood, and how well youre able to cope with stress. Not only that, it can lead to an inability to concentrate and a lack of motivation.

In the days leading up to your test, and especially the night before, be sure to get to bed early. Aim for at least 8 hours of sleep and include a way to wind down to help you relax.

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Panic Attacks During The Exam

5 Ways to Reduce Stress during Exam

You have been feeling nervous and have just sat down in the exam room. You feel the panic start to rise.

For more help and information about this or about anything else, why not speak to Student Services? Email:

The University of St Andrews would like to acknowledge the contribution of the University of Dundee for the content of much of this document. 2003

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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, youll be in a better position to handle stress effectively.

Impact Of High Anxiety On Performance

Research has shown that people who experience high levels of anxiety in exams can also see their performance decline in evaluation situations.

These people tend to perceive exams as threatening and respond with intense emotional responses, making it difficult to focus on the task at hand.

Assessment situations also evoke worry responses that interfere with effective performance on cognitive and intellectual tasks. This then impacts on the persons chance of performing their best on the exam.

Exam anxiety may also interfere with your ability to show your academic and cognitive capabilities.

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Have A Nice Cup Of Tea

Tea has been a part of human culture and religion for thousands of years. It even played a significant, if indirect, part in the founding of the United States at the Boston Tea Party. But, did you know that some teas can help reduce anxiety and feelings of stress and nervousness? A warm cup of tea may help you settle nerves frazzled by study and exam anxiety. The warmth of the liquid, the patients process of sipping and the effects of the tea itself work together to calm the spirits of every test taker. There are several kinds of tea purported to help calm feelings of stress. There are several brands of tea formulated to boost the feeling of relaxation and calm. The following is a list of the most notable calming teas :

  • Peppermint tea
  • Rose tea

Do Not Add To The Pressure


Support group Childline says many children who contact them feel that most pressure at exam time comes from their family.

Listen to your child, give them support and avoid criticism.

Before they go in for a test or exam, be reassuring and positive. Let them know that failing is not the end of the world. If things do not go well they may be able to take the exam again.

After each exam, encourage your child to talk it through with you. Discuss the parts that went well rather than focusing on the questions they found difficult. Then move on and focus on the next test, rather than dwelling on things that cannot be changed.

See Childline’s advice on exam stress and pressure.

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Write Down The Things Youre Worried About

Its been proven that if you take a few moments to write about your fears just before you take an exam, it will help to reduce your anxiety and improve your grades.

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!

What Is Wellness During Exams

When it comes to exams, its common to feel overwhelmed, anxious, and sleep-deprived, especially during midterms or finals when you need to focus on multiple exams at once. Your life can get thrown out of balance trying to fit in all of your schoolwork, socializing, and studying.

During exam periods, anxiety levels often increase, while positive mood and physical activity often decrease. Many students believe exam periods are a time to hunker down and study, focusing on nothing else. While its important to study for your exams, your mental health always comes first, and thats where wellness during exams comes into play.

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How To Deal With Exam Stress And And Anxiety

Students can suffer the stress of examination, be it a school-level exam or entrance exam for higher education or university examinations. For some students, dealing with exams can be easy. However, some might get sweaty nightmares, increased heart rates and difficulty in studying. Coping with exam stress becomes important as anxiety can ruin the entire examination, leading to failure.

Hand Massage Can Help You Relax

Exam Stress Releasing Tips and Techniques

Research has established a strong connection between the lessening of stress and anxiety and massage. Since going to a trained masseuse is not always a ready option, hand massage can be self-administered or by a friend. Students hands do a lot of work at their keyboards and with their pens. Such a workload builds up tension in ones hand. Tension can then spread to the entire body. Hand massage can be a quick, inexpensive, and easy way to calm test jitters.

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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.

So its 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 youre 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.

Do You Stress When Tests Come Up And Don’t Do Your Best Check Out Our Best Test Anxiety Tips To Help Reduce Exam Stress And Nervousness

Test anxiety is one of the most common issues in academics today. In fact, up to 20% of todays students have severe test anxiety, while another 18% have moderate text anxiety. It can impact students recall and increase mistakes, leading to lower test scores.

At its core, test anxiety is linked to performance anxiety. It can impact anyone, from the professional in the board room to a young athlete during a game. And while it is a serious issue, there are also coping strategies you can use and practice to help you overcome it.

If youre someone who struggles with how to deal with test anxiety, dont fear! We have 11 fantastic test anxiety tips to help you do your best on your next exam. Keep reading below to learn more!

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Now, lets get talking about exam stress and how to do well on the test coming up:

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Use Anxiety Reduction Techniques

  • Learn and practice, on a daily basis, relaxation and visualization techniques so they will come easily to you at exam time.
  • Check SFU’s Health and Counselling Service’s resources on stress and relaxation.
  • While preparing for the exam, visualize a positive exam-writing experience. Seneca College has helpful techniques on memory and the SLC has additional resources on exam anxiety.

If your exam anxiety is serious and persistent, visit Health and Counselling Services at MBC 0300, 778-782-4615.

Thanks to Ken Dickson of Athabasca Universitys Counselling Services for the 8 Strategies organizational framework.

Listen To Calming Music

How to reduce test prep anxiety: 3 tips from Sal Khan

Science has shown how certain types of music has powerful effects on animals and plants. This also holds true for human beings. A number of recent studies show that psychological states such as anxiety, depression, nervousness are strongly affected by forms of music. If you feel like you are getting too tense about an exam, turn on some soothing music. This can help with relaxation, by slowing heart rate, lowering blood pressure, and even decreasing the level of naturally produced stress hormones. Science and common wisdom have both shown that music is strongly related to emotions. The right kind of music may be the best medicine to find peace and calm before going into an exam. Many suggestions for stress relief music can easily be found on the web.

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What Is The Difference Between Anxiety And Anxiety Disorders

Anxiety is not always detrimental instead it facilitates human preparedness and adaption to stressful situations.Optimal anxiety is instrumental in enhancing motivation, learning and performance. Anxiety disorders on the contrary are marked by the experience of significant distress and impair the functioning of an individual.

Dealing Exam Stress Frequently Asked Questions

While dealing with exam stress, students come across several articles and suggestions on dealing with exam stress. Here are some of the frequently asked questions by students while coping with exam stress.

Q.1 How can I deal with exam stress during the preparation phase?

A.1 To deal with exam stress, students must start with recognising their negative thoughts. Then, challenge the negative thoughts to get the desired result. However, it is just another exam, and with consistent efforts, you can easily get a good score. Additionally, students must follow the tips mentioned above.

Q.2 How would I deal with my familys disappointments if I get a terrible score?

A.2 Stay honest with the family. Share your feelings about the score and what you think might have gone wrong. Assure them you will do better the next time and start preparing for the upcoming exams well in advance to avoid such a situation.

Q.3 Is sleeping helpful during the exam preparation phase, or should I study ditching the sleep?

A.3 A human body requires 8 hours of sleep per day on average. Also, sleeping helps you remember things you have learnt in the past day thus, one must have adequate rest in a day.

Q.4 Why is exercising essential to deal with exam stress?Q.5 Is it true that missing breakfast has a role in lousy exam results?

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Stimulate Your Senses And De

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, youll just be procrastinating and youll be even more stressed afterwards.

Tips To Overcome Test Anxiety

Ways to Reduce Standardized Testing Stress and Anxiety and Position ...

If youre a student , youve felt nervous before a big exam. A mild case of the nerves can actually be useful, giving you an adrenaline boost that will help you perform at your best. However, if your pre-test stress becomes so extreme that it impedes your performance, you are probably experiencing test anxiety. Read on to learn more about how to overcome test anxiety.

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Exam Preparation Tips To Help Reduce Stress

Apart from the tips mentioned above, students must have a top-notch preparation plan to relieve exam stress, which helps them score well. Here are some of the tried and test preparation tips by the toppers.

  • Study in a peaceful environment also tries changing the place of study for effective and efficient results.
  • Organise your study space a perfect study space must have all the things a student must need while studying.
  • Stick to a single routine, allot times for eating as well as sleeping at the same time every day
  • Do not miss out on sleep. It helps in remembering what you have learnt.
  • Reduce sugar intake, as it is proven that it increases mental stress
  • Cut down the intake of energy drinks while preparing it can lead to insomnia.
  • Practice previous years question papers and sample papers to get an idea of what the actual exam will look like
  • Learn using diagrams. It becomes easy to recall diagrams while taking the test.
  • Short naps play a vital role while preparing, including naps not more than 20 minutes in a day for an efficient result.
  • Prepare targets for the day. Then, try meeting them daily to complete the syllabus as scheduled.
  • In difficult cases, take help from teachers or friends instead of wasting all day learning a topic.
  • Here Are Things You Can Do To Remind Yourself That There Is More To Life Than Grades:

    • Keep in mind that exam results do not define who you are

      You might be the comedian in the family, the person your friends come to for life advice, or something else.

    • Make a list of all the things you want from life which don’t involve exams

      This can help you realise that exams are only a small part of the picture.

    • Have fun!

      Remember your life outside of exams is important too. Make a list of all the things you enjoy, and find time to do them. This can reduce your stress levels, improve your mood, and help you feel refreshed and relaxed. There is no need to feel guilty for taking some you-time to unwind. Youre allowed to have a social life and interests outside of studying.

    When I was revising for my GCSEs, I made the mistake of blending the places where I revised and where I rested. I started to do a lot of revision in my bedroom, but I found it hard to get away from revision when I wanted to rest or sleep everywhere I looked there were papers and flashcards looming over me.

    • Remember your strengths, You have so many skills and qualities.

    • Never forget that your health and happiness is worth looking after

    • What you think you might have wanted to do with certain grades might not turn out to be for you after all – getting different grades might actually put you on to a much more enjoyable and fulfilling path, even if it wasn’t the one you originally set out to be on.


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    Strategies That Can Help

    The most effective way to reduce exam stress combines skill-focused approaches with behaviour or cognitive approaches .

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

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

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

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