essay on examination stress

Exam Stress: Effective Management Report

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Executive Summary

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

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

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

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

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

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

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

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

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

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Examination Stress On Students - Free Essay Examples and Topic Ideas

Examination stress is a common problem that students face when the exam season approaches. It is the feeling of pressure and anxiety caused by the fear of failing an exam or not being able to perform well. This stress can affect a student’s mental and emotional well-being, causing them to feel overwhelmed, sleepless, and irritable. Examination stress can lead to a lack of concentration, forgetfulness, and poor performance. It can also affect students’ physical health by causing headaches, stomach pains, and other physical symptoms. To overcome these challenges, students must develop effective study strategies, manage their time wisely, seek support from family and friends, and take care of their physical and mental health.

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• Examination system in schools
• The Negative Effects of Examination Stress On Students
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• Why Examination Should Not Be Abolished?
• Online Entrance Examination System
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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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Examination Stress on Students Essay

Examinations, a ubiquitous aspect of the academic journey, often bring along a wave of stress that can profoundly impact students. The pressure to perform, coupled with the anticipation of results, creates a challenging environment for many. In this essay, we explore the phenomenon of examination stress, its causes, effects, and strategies to help students navigate through this challenging period.

Quick Overview:

• Academic Performance Expectations: The expectations placed on students to excel academically contribute significantly to examination stress. The desire to meet societal, parental, or personal expectations can create a burden that intensifies as examinations draw near.
• Fear of Failure and Performance Anxiety: The fear of failure is a common source of stress during examinations. Students often worry about not meeting their own standards or disappointing others. Performance anxiety, fueled by the pressure to succeed, can manifest as physical and emotional stress.
• Time Management Challenges: The need to cover extensive syllabi within a limited timeframe poses time management challenges. Balancing multiple subjects, assignments, and revision can create a sense of overwhelm, leading to increased stress levels.
• Comparison and Peer Pressure: The culture of comparison, fueled by societal expectations and peer pressure, contributes to examination stress. Students may feel compelled to measure up to their peers, leading to feelings of inadequacy and heightened stress levels.
• Impact on Mental and Emotional Well-Being: Examination stress can take a toll on students’ mental and emotional well-being. Sleep disturbances, anxiety, and mood swings are common manifestations. Prolonged stress can lead to burnout and negatively impact overall mental health.

Conclusion: In conclusion, examination stress is a significant challenge that many students face during their academic journey. The pressure to perform well, coupled with the fear of failure and societal expectations, can create a high-stakes environment that adversely affects students’ well-being. It is crucial for educators, parents, and students themselves to recognize the signs of examination stress and work collaboratively to implement strategies that promote a healthier approach to examinations. Encouraging open communication, fostering a positive learning environment, and emphasizing the importance of holistic development can contribute to alleviating the burden of examination stress. As students navigate through the challenges of academic assessments, let us collectively strive to create a supportive and nurturing atmosphere that values both academic success and the well-being of every individual on their educational journey.

Rahul Kumar is a passionate educator, writer, and subject matter expert in the field of education and professional development. As an author on CoursesXpert, Rahul Kumar’s articles cover a wide range of topics, from various courses, educational and career guidance.

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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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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

Coping with exam stress

Posted on: February 10, 2020

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

Breathing exercises

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

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

Self-care – eating, sleeping and exercising

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

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

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

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

Be prepared

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

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

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

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

Set realistic goals

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

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

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

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

Make time to relax

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

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

Treat yourself

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

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

Not the end of the world

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

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

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

Talk to someone

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

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

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Exam Stress: The Unseen Effects on Teenagers

Exam stress can be a significant source of anxiety and fear for teenagers. It can have long-lasting effects on their mental health, causing them to feel overwhelmed and stressed out. The pressure to perform well on exams can be intense, and the effects of exam stress can linger long after the test is over. This blog will examine the effects of exam stress , its impact on teenagers, and what can be done to mitigate it.

Effects of Exam Stress

Exam stress is a real phenomenon that can have a significant impact on students’ mental health. It can lead to physical symptoms such as headaches, stomach aches, and fatigue. Additionally, students may also experience emotional symptoms such as anxiety, depression, and irritability. These symptoms can lead to decreased academic performance, as well as difficulties in personal relationships.

Exam stress can also lead to long-term effects. Studies have shown that chronic stress can cause changes in brain structure and function, including decreased memory and executive function, and increased anxiety and depression. These changes can last for years and impact future academic and professional success.

Exam Stress on Teenagers

Exam stress is particularly prevalent among teenagers. This is because they are often under significant pressure to perform well in school, both from themselves and from others. The pressure to get into a good college or university can be overwhelming, and students may feel that their future success is dependent on their exam performance. This can lead to high levels of stress and anxiety, which can have negative effects on their mental health.

Teenagers are also undergoing significant physical and emotional changes, making them particularly susceptible to stress and anxiety. Their brains are still developing, and exposure to chronic stress can have long-lasting effects on their cognitive and emotional development.

Exam Stress and Mental Health

Exam stress can have a significant impact on students’ mental health. It can lead to anxiety, depression, and other emotional problems. It can also cause physical symptoms such as headaches, stomach aches, and fatigue, which can impact academic performance. Moreover, students who experience exam stress may be at increased risk of developing mental health problems later in life. This is particularly true for students who experience chronic stress, as this can have long-lasting effects on brain structure and function.

Dr Pankaj Kumar Psychiatrist , who has his clinic in east Delhi emphasizes the importance of addressing exam stress early on. It’s essential to recognize and address exam stress early, as it can lead to long-term effects on mental health. It’s also important to be proactive in managing stress, rather than waiting until it becomes a problem.

Tips to Mitigate Exam Stress

There are many strategies that students can use to mitigate exam stress . Some of these include:

• Exercise and Physical Activity : Exercise is a great way to relieve stress and improve mental health. Regular exercise can help students feel more relaxed, boost their mood, and reduce anxiety.  
• Good Sleep Habits : Getting enough sleep is essential for reducing stress and improving academic performance. Students should aim to get at least eight hours of sleep each night, and create a consistent sleep routine.  
• Healthy Eating Habits : Eating a healthy diet can help students feel more energized and focused, and reduce the impact of stress on their mental health.  
• Time Management : Students should prioritize their time effectively and avoid procrastination. This can help them feel more in control of their workload and reduce stress.  
• Mindfulness and Relaxation : Practicing mindfulness and relaxation techniques can help students manage stress and anxiety. This may include deep breathing exercises, meditation, or yoga.

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How to Beat Examination Stress

• Young people experience considerable levels of stress due to their academic commitments. Many of them feel pressure to excel at school due to peer competition and expectations from family members and teachers. During the examination period, this can get much worse.

According to a study by the American Psychological Association (APA), teenagers report experiencing as much stress as adults. Chronic stress can last for several years through high school and college, and lead to academic disengagement and more severe mental health problems.

Signs of developing stress and anxiety issues include excessive worry, headaches and stomachaches, poor sleep quality or insomnia, negativity and pessimism, reluctance to communicate, and a loss of interest in food or activities that you previously enjoyed.

If you are a student under the pressure of studying for examinations, it is time to give yourself a break. Here are some ways to help you cope with examination stress.

When you are busy studying, it can be tempting to reach for a chocolate bar or sugary energy drink to keep going. However, research shows that too much sugar can negatively impact your body’s natural stress management mechanisms. In addition, sugar crashes can make you feel tired and moody.

A balanced diet is crucial for your body and mind to function well during the taxing examination period. It is recommended that you eat a high-protein breakfast, five servings of fruits and vegetables to replenish your vitamin and minerals, and a good mixture of healthy fats and fiber each day.

If you are having trouble eating well, taking dietary supplements with advice from your doctor can help you to stay in top condition. Furthermore, quality treats such as CBD gummies can be a better alternative to candy. They also come with the extra benefits of natural stress and anxiety relief.

Get Enough Sleep

Sleep can seem like a waste of time when you are trying to study hard. However, studying for long stretches of time without rest can be counter-productive. A sleep-deprived state reduces your productivity, impedes your ability to learn, and can even harm your memory.

Furthermore, lack of sleep can lead to increased levels of the stress hormone cortisol. When your body is full of cortisol, you can find it more difficult to relax or fall asleep. If prolonged, this cycle can lead to chronic sleep disorders and stress-related mental health issues.

Therefore, you should lock sleep into your daily schedule. Aim to get at least eight hours of sleep a night and try to sleep and wake up at the same time every day so your body can regulate its internal clock. When you feel tired during the day, take a power nap to recharge your body and mind. It’s great to form a night time ritual to tell your body it’s time for sleep. Try lighting a candle, reading a book and using some luxurious products from CBD Olio Lusso to get relaxed.

Take Breaks and Breathe

When your body is tense and stressed, your mind will not perform at its full capacity. A good way to relieve tension and calm your mind is to take a break and practice a breathing exercise. It only takes a minute or two of conscious breathing to reduce anxiety and regain mental clarity.

Try this abdominal breathing technique: Inhale slowly and deeply through your nose, focusing on filling your abdomen with air. Hold your breath for a few seconds, then exhale slowly through your mouth. Repeat until relaxed. You can place a hand on your stomach to feel it rise and fall as you breathe. You can use facial oils from Loxa Beauty CBD to massage your sinuses and under your eyes to increase bloodflow and clear up your pathways.

Being hunched over at your desk all day is bad for your body. Remind yourself to take a stretching break every hour. Stretching can reduce muscle tension, lower blood pressure, and increase your mental alertness. There are guided stretching videos available online for people of all health levels.

Stay Active

Physical activity can help to reduce stress levels and improve your mental concentration. When you exercise during the day, you also reap the benefits at night with better sleep quality. Try to do some moderate exercise such as jogging or yoga three to five times a week for 30 minutes each time.

If you do not want to ‘exercise’ per se, aim to at least take a walk outside for 15 minutes a day. Walking is a low-impact cardio exercise that will bring oxygen to your brain and keep your body healthy. It gives you time to clear your head so that you can return to your studies with a stronger focus.

Research has shown that spending time outdoors in green spaces can reduce stress and anxiety, improve mood, and give your eyes time to rest. Exposure to sunlight will also allow your body to create important vitamin D and increase your serotonin levels to ward off depression.

The examination period is an exceptionally stressful time for students. The key to preparing well for your exams is to take good care of the study machine—you. By eating well, getting adequate sleep, taking breaks, and staying active, you can keep your body and mind in top condition and ace your examinations.

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Exam Stress

Exams coming up? Sometimes the pressure you feel can help keep you focused, other times it can cause stress. Check out these tips to help you cope with stress during exam time.

What does exam stress look like?

People might experience physical symptoms , like trouble sleeping, feeling sick in the stomach, headaches and muscle tension, and fidgeting, nail-biting and teeth grinding. .

Exam stress can also be mental or emotional , like feeling confused, being irritable, feeling overwhelmed, lacking motivation and withdrawing from family, friends and things you normally enjoy. 

Why do people experience exam stress?

Worry they might fail

Don't feel prepared

Want to do really well

Don’t have much time to study

Need to get a certain result

Don’t think they will do well

Find it hard to understand what they’re studying

Feel pressure from family to get good marks

Feel they need to compete with others

Have other things happening in their life

What’s your study style?

Did you know that your different ‘thinking style’ can affect how you learn and best study.

When we asked our Insta followers, “What’s your thinking style?”

• 57% of you think in words (I.e. have an ‘inner voice’ or ‘talk to yourself’ in your thoughts) 
• 43% of you think in sensations (e.g. images in your ‘mind’s eye’, or other sensations like smells, feelings, etc) 

How can I figure out my thinking style? 

• Close your eyes and imagine your favourite food 
• Remember what you did yesterday 
• Imagine your favourite song 

If you talk to yourself as you think of your fave food, and what you did yesterday, and think of the lyrics of your fave song, you’re most likely a word thinker . 

If you see your fave food and memories, and hear the beat of your fave song, you’re most likely a sensation thinker . 

(Yep, you can definitely be both!) 

If you think mostly in words...

You might find strategies involving communication to be helpful. for example, read your study notes out loud to yourself. .

When having a break from studying, do something that gives you a break from your inner voice, e.g. do a visualisation (meditate while picturing a beautiful beach, for example). 

If you think mostly in sensations... 

This will depend on the type of sensations you think in. if you are a visual thinker (see images in  your mind’s eye), your study superpower is to make your notes visual – you might use colours, pictures, diagrams, tables, etc. to help you remember how the information ‘looked’. .

People who think in sensations can sometimes find it trickier to communicate what they’re thinking – it can be great practice to put your thoughts into words – especially if you’re struggling with something or need some study help. 

Neurodivergence, disabilities and studying 

Having a disability or being neurodivergent, like being autistic or having adhd , dyspraxia, dyslexia, etc., can result in different study needs. here are our top tips that can help: .

• Know your strengths and superpowers – and work with them . For example, if hyperfocus is your superpower, and you love YouTube videos, you might study by watching as many YouTube videos on your topic as you can. 
• Choose your best place/environment for studying, assignments and taking tests . For example, if you have sensory issues and find noises disturbing, find a quiet place to study. If you’re easily distracted, study somewhere with less distractions. 
• Choose your best time for studying . Try to study at your best focus time. If you like routines, it can help to incorporate studying into your routine. 
• Problem-solve any challenges or needs you have . For instance, if you have trouble focusing/reading words on a page, some people find colour overlays can help. If you’re having specific study issues, do some research on what others have found helpful.  

Unfortunately, our society isn’t always as inclusive as it should be. But remember that you have a right to be treated fairly . And fairness isn’t about treating everyone the same. It’s about supporting people with their individual differences and needs.  

If you have any specific needs for studying, assignments, or exams, chat them through with a support person and your school.

View this post on Instagram A post shared by Kids Helpline (Australia) (@kidshelplineau)

Tips to help while studying

Try these tips and tricks:.

Make a plan of what you want to work on in each study session. Break it down into small tasks and work on one task at a time.

Get a good night’s sleep. Sleep is the time we consolidate working memory into short term memory, and short-term memory into long term memory. Don’t skip sleep to study! 

Make it competitive, or give yourself mini rewards once you achieve your study goals. 

Keep study sessions short - you remember the most info in the first 15 mins and last 15 mins of studying. Big, long study sessions might make you feel like you’re working hard – but studying in short bursts makes it easier to start, and helps you remember more.

Work with a friend, and ‘explain’ the things you need to remember to each other. Explaining it to someone else can help you make sense of and remember complex info.

Look after yourself – make sure you eat nutrient rich foods, do exercise, spend time with family and friends and do things you enjoy in order to de-stress.

Keep stuff in perspective. Exams carry a lot of pressure and it’s easy to ‘catastrophise’ about exam results. If you don’t do as well as you hope, there are so many different ways to achieve your future study and work goals.

Ask for help from a teacher if you need to.

Give procrastination the boot!

Did you know that we all have a personal procrastination style procrastination happens when you delay or postpone what you ‘should’ be doing – and it’s usually a stress avoidance response. .

Knowing what your procrastination style is can give you strategies to tame it, so you can get back to studying asap. Take our procrastination quiz here. 

Next level study hacks 

One of the biggest mistakes people make when they study is that they simply reread or highlight information..

This kind of studying is passive, which makes it hard to remember. So we’ve gathered together our counsellors’' top study hacks to help you take your studying to the next level – and study smart instead of hard. 

Study hack #1: Get creative 

Some subjects are easy to get creative with. Finding ways to make it fun can help you remember a whole lot more key info. For example, make your English novel a comic strip starring your fav fictional characters. Or, remember your history by pretending you were there and write it as a diary entry. 

Study hack #2: Work with your senses 

This is all about working with your strengths. If you’re a visual learner, turn your science study into funny artworks. Or, make up silly songs to your fav tunes to help you remember grammar or other languages. 

Did you know? Our brain has been designed to seek out and store info about food. For most of human history, famine was a big threat – so food and memory are very closely linked (which is one reason why smells can bring up memories from years ago). Snacking and chewing while you study can help you remember info more easily! 

Study hack #3: Use a science-back strategy 

This strategy is seriously legit. Known as ‘method of loci’, or ‘memory palace’ it works by connecting pieces of info with a location you’re very familiar with , like your home. It requires a little bit of imagination and creative thinking. Let’s do an example to make this easier to understand! 

Imagine you need to memorise some key words for an Italian language test. Picture the front door of your house. Imagine there’s a boat tethered there. (The Italian word for door is ‘porta’ - like a boat port). You walk into the house. In the front entrance is an ape, being attacked by a bee. (The Italian word for bee is ‘ape’). Etc.  

By using a technique like this, you can more easily recall important info. 

Sometimes people keep anxiety a secret because it's hard to talk about, they don't want to be a 'burden' or seem weak. But when it comes to anxiety, 'name to tame' it. Talking about it and having support helps a lot.

Ideas for exam day

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 . 
• 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 . You don’t have to go in order. 

Remember passing an exam is only part of the story. There’s always a second chance or another way to reach your goals

If you’re feeling stressed about exams, you’re not alone.

Talking to someone and finding ways to cope during exam time can help..

If you need help coping with exam stress, give us a call , start a WebChat or check out My Circle today.

If you are looking for more digital services and resources, check out Head to Health .

If you would like individual online support to help you reach your work and study goals headspace Work and Study Online can help.

Check these out too:

Why can’t I focus at school?

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To work out why you're feeling anxious, it can be really helpful ...

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Home — Essay Samples — Nursing & Health — Stress Management — Stress Cause And Effect

Stress Cause and Effect

• Categories: Mental Health Stress Management

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Published: Mar 13, 2024

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Table of contents

Causes of stress, effects of stress.

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Speech on Exam Stress

• Updated on  
• Feb 26, 2023

Do you know which factor helps students in giving their best in exams as well as getting the best result? It is the ability to manage exam stress. A little bit of stress is positive as it pushes the student to give their best in the exam but excessive stress makes the situation worse as the student despite hard work underperforms in the exam. Speech on exam stress is an important ASL topic and given below, are two samples of speech on exam stress.

Sample Speech on Exam Stress [200 – 300 Words]

Good morning everyone! I am ABC and today I stand before you to present an insightful and eye-opening speech on exam stress.  Notes, resources, and study material for cracking an exam are easily available yet the most prevalent issue is the inability to tackle exam stress. Be it board exam students, UPSC aspirants, CAT aspirants, JEE aspirants, all of them do face anxiety and exam stress at a certain point. This speaks volumes louder,  how important it is to inculcate the skill of emotional intelligence and stress management in students as it is the ability to manage the stress that sets us apart from the rest. Various factors lead to an increase in stress among students. Those factors are poor time management skills,  low-self esteem, spending too much time on the phone, bad company, negative comparisons by teachers and parents, and procrastination. The most important factor according to me is procrastination because most of the students wait for some sort of motivation or spark to get them started. But the truth is waiting for motivation is useless because you won’t get motivated unless you start working. The journey of a thousand miles begins with a single step and it is just about that one step which the student needs to take and that is start studying daily instead of piling up at the last moment. There are various ways of managing stress which will ensure optimal performance in the exam. Some of the ways are doing exercises and meditation, practising deep breathing techniques, practising affirmations, having a positive company and environment, and proper time management. Always remember that apart from testing knowledge, what exams actually test is the ability to stay calm and handle pressure. Thus, along with mastering your syllabus don’t forget to master the art of stress management. 

Also Read: 10 Stress Management Techniques for Students

Sample on Exam Stress [400 – 500 Words]

Good morning everyone! I am ABC and today I stand before you to present an insightful and eye-opening speech on exam stress. I would like to begin by quoting the lines by Hans Selye which says “Adopting the right attitude can convert a negative stress into a positive one.” Handling stress can either be a make-or-break situation depending upon how one handles it. Schools and colleges do ensure that they have taught concepts mentioned in the textbook with utmost clarity but at times they forget that the most important thing to be taught to students is managing stress. Stress management is that one skill that sets the best standout from the rest and helps in meeting life challenges. A common thing in board exam toppers, apart from their sky-high scores, is the ability to manage exam stress effectively. The never-ending rat race to score the highest in examinations, constant pressure from parents, and unhealthy competition from peers may lead to the development of psychological disorders in students such as depression, anxiety, etc.  As per statistics, one student in every one hour commits suicide in our country. This grave situation speaks volumes louder about the need to instill the skill of emotional intelligence and stress management in students. There are various underlying causes behind the stress which students face at the time of examinations. Some of those causes are having low self-esteem, spending too much time on social media, chronic procrastination, inconsistency, poor time management skills, negative peers, and unhealthy comparisons by parents. The most crucial cause I believe is poor time management skills as the topper as well as underperformer has the same twenty-four hours. The one who can effectively manage time faces less stress as compared to the student who is not able to manage time. Students should have a habit of maintaining daily to-do lists as that reduces the load to remember tasks and helps in the breakdown of a huge chunk of the syllabus to be covered. Important techniques of stress management are proper time management skills, having command over the syllabus, doing yoga and meditation to calm the mind, and having a growth mindset. It is the mindset of an individual along with proper time management skills that help them crack all sorts of exams in a stress-free manner. Always remember, “The bad news is time flies. The good news is you’re the pilot.” Thank you so much! Everyone for being patient listeners.

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you just made my day thanks i got 10/10 on my asl exam however i need to make some ammendments.

Very nice article!! its all based on exam stress. I have always taken ashwagandha in capsule form; however, the gummies version is fresh and healthful. for stress free life and for good sleep and to be healthy .without any stress to write an exam .

Thank you so much for your appreciation of the article. We are glad that you have found your way to deal with exam stress. Please also check out our article on stress management tips for students and let us know your thoughts on it.

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My view to make exams stress free Essay in 400 Words

My view to make exams stress free.

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

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• Psychology,

Examination

• Views: 1,478

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Exam Stress of Students

Rahul, a class XII student, is feeling pressure due to the high expectations set by his parents. This situation is not unique to him but is common among many other students. The term ‘exam stress’ refers to the anxiety students feel about their performance in exams, the repercussions from their parents and friends, and the overall pressure they face. Students often find it difficult to make their parents understand the challenges they face during exams. Instead of providing support, parents tend to stress them out further, regardless of their efforts.

College students, including freshmen who may initially struggle and give up on classes, are often burdened with stress. However, it is crucial to note that stress should not define our college experience. Despite facing numerous final exams, we can surprisingly perform well without feeling overwhelmed.

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According to the study, students getting ready for Class 10 and 12 board exams experience significant pressure to achieve scores above 80 percent or else they worry about being branded as failures. In college, encountering frequent tests is unavoidable and numerous students find it difficult to cope with them. If you are anxious about taking exams in college, there are coping mechanisms that can be beneficial. It is crucial to acknowledge that not all stress is detrimental; rather, what matters is how you handle it.

Converting exam stress into productive energy can be advantageous, while struggling to cope with it can hinder college attendance. To effectively manage this stress, the initial step is acknowledging its presence. Are you experiencing stress due to inadequate study and fear of failure? Or do you consistently feel stressed during exams? If your issue stems from lack of preparation, taking extra time to study for upcoming exams is a viable solution.

If you are constantly stressed about exams, it may be beneficial to seek assistance from your guidance counselor or a qualified professional. It is important to learn how to decline requests when necessary. For example, if you have an upcoming exam and a friend invites you to go out, politely decline. Prioritizing your education means you will have to face exams, so you should carefully consider what is most important to you – going out or achieving academic success. If you choose the latter, you know that dedicating yourself to studying will lead to the desired outcomes. Additionally, students can manage exam stress by taking control of the situation.

Instead of letting stress control you, take charge and reclaim your control. Evaluate your class schedule and consider dropping challenging courses if you don’t have enough time for each. If you have a job while in school, think about temporarily modifying your work schedule during exams. College towns often have employers who are more empathetic and willing to grant time off, but it’s crucial to openly communicate your requirements with them.

Preventing stress caused by others’ expectations is crucial. If you’re the first in your family to attend college, you might feel that your family’s happiness relies on your achievements. However, it’s important to remember that all you can do is give it your best shot. Make sure you prepare adequately by studying and setting aside enough time for the exam. Being well-prepared increases the likelihood of performing well. Prior to the test, seek inner peace. Take deep breaths and imagine yourself achieving a favorable score on the examination.

Engaging in physical activity before an exam can alleviate stress. Make sure to get enough sleep the night prior to the test. While some individuals can perform well with little sleep, it is not preferable. Carefully read the question before attempting to answer it. If you remain uncertain, request clarification from the teacher. Numerous students experience exam stress, with some even choosing to withdraw from school due to its severity. However, if you can develop effective coping mechanisms for exam stress and overcome it, you can achieve success and even excel.

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Stress theory: the nature of stress and the body’s response to stress.

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The definition of cramming may vary. In a study mentioned in the article (page 227) from 1968, cramming is defined as "a period of neglect of study followed by a concentrated burst of studying immediately before an exam." It is not surprising that research indicates students continue to cram for exams.Surprisingly, a significant percentage of

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Essay on Importance of Examination

Students are often asked to write an essay on Importance of Examination 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 Importance of Examination

Introduction.

Examinations play a crucial role in a student’s life. They are not just about grades but a way to test knowledge.

Knowledge Evaluation

Time management skills.

Exams teach time management. Students learn to prioritize tasks, which is a valuable skill for the future.

Preparation for Future

Examinations prepare students for future challenges. They instill discipline and the ability to perform under pressure.

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250 Words Essay on Importance of Examination

Examinations, often viewed with dread, are an integral part of our educational system, serving as a yardstick to measure a student’s comprehension of subjects. They are more than just a series of tests; they are pivotal in shaping the knowledge, skills, and personality of students.

The Role of Examinations

Examinations are designed to assess the understanding, analytical abilities, and problem-solving skills of students in various subjects. They foster a sense of discipline, punctuality, and consistency in studying. Moreover, they prepare students to face challenges and perform under pressure, thereby developing resilience and perseverance.

Examinations and Future Prospects

Examinations also play a significant role in shaping one’s career. The grades and scores obtained in these tests often determine the opportunities for higher studies and job prospects. They serve as a gateway to prestigious institutions and competitive professional fields.

Examinations as a Learning Tool

While examinations have their drawbacks, such as inducing stress and promoting rote learning, their importance in the educational system cannot be undermined. They are essential in assessing a student’s understanding, shaping their learning, and preparing them for the future. Therefore, examinations should be viewed not as a cause of fear, but as an opportunity for self-improvement and growth.

500 Words Essay on Importance of Examination

Examinations are a crucial component of any educational system, acting as a yardstick to evaluate a student’s understanding of the subjects. They are more than just a series of tests; they are a means of establishing an individual’s knowledge and skills, thus playing a vital role in shaping a person’s career.

Examinations serve multiple purposes. They are a way to assess students’ comprehension of the material, their ability to apply what they’ve learned, and their capacity to think critically about the subject matter. Examinations also motivate students to study, instilling a sense of discipline and responsibility. They encourage students to review and revise the course content, thereby reinforcing their learning.

Examinations and Skill Development

Examinations are not just about rote memorization; they also promote various skills. They encourage time management, problem-solving, and analytical abilities. The pressure to perform well in an examination pushes students to strategize their study methods, prioritize their tasks, and manage their time effectively. Moreover, exams foster critical thinking and problem-solving skills as students need to understand, analyze, and solve complex problems.

Examinations as a Benchmark

Examinations and career opportunities, examinations and lifelong learning.

Examinations instill a lifelong learning attitude in students. The skills developed during examination preparation, such as self-discipline, time management, and critical thinking, are not just academic skills; they are life skills that remain beneficial long after the exams are over.

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