7 ways to cope with exam stress

No matter how much revision you have done and how many past papers you have worked through, when it comes to sitting an exam, it's easy to let nerves get the better of you. While a little stress around exam time can be a good thing, too much can derail all your hard work. Here are 7 ways to help you deal with exam stress.

1. Understand how stress works

It's important to understand how stress works so you can combat it effectively. When you first become stressed about exams, your brain stimulates you to focus on your work. However, when this stress is prolonged, your body stays permanently on high alert. Focus then turns into worry and anxiety, and you will be unable to focus. To bring your stress levels down try mindfulness. This is a technique, which helps you to focus on being fully present in the moment. Learning to bring your attention to the present then reduces your stress levels and enables you to focus. To learn about mindfulness, try the Headspace app.

2. Keep your exams in perspective

When you stress about the unknown, it's easy to imagine the worst possible outcome. The problem with this kind of thinking is it makes your mind spiral downwards and stops you looking at the problem logically. While it's reasonable to worry about failing an exam, it's not helpful to imagine that everything in your life rests on your exam results. Firstly if you have done the work you will be fine, secondly if the worst does happen there are always other options. Help yourself by having a more balanced view.

3. Work on your feelings of panic

Feeling a sense of panic about impending exams is normal to some degree, however like stress, it can easily spiral out of control. If you feel panic before, during or after an exam, stop and take some deep breaths. Breathing slowly will help refocus your mind and allow you to deal with your nerves. If a question during the exam makes you panic, again stop, breathe and then break the questions down into manageable chunks and then try it.

4. Reframe your thoughts

When you are stressed it is easy to forget all the revision time you have put in and how far you have come. What you need to do to combat this is to believe in yourself and all the hard work you have put in. Every time a negative thought pops up in your head, tell yourself that you are fine and that you have this covered. It doesn't mean looking at the world through rose-tinted glasses but it does mean consciously focusing on a balanced view.

If your negative thoughts become irrational and overwhelming to the point that you can't study, speak to your teachers for help. They can offer you more one-to-one support to get you through the exam period.

5. Practice self-care

As in, look after your mental and physical health during the exam period. Pulling all-nighters, eating junk and drinking too much caffeine will cause your anxiety levels to rise, and exam nerves to get worse. Sleep for at least 7 - 8 hours and eat well. If you feel your stress is out of proportion talk to someone about your worries. Tackling all of these elements will make you feel more confident as you approach your exams.

6. Know what you need to do

Aside from doing past papers in timed conditions, make sure you fully understand what examiners want from you and also how questions are marked. This is where a tutor or teacher can also help. Knowing this key information will alleviate a lot of your stress about your exam performance. Being organised in a practical way will also calm you down. From knowing when your exams are, to knowing what equipment you need for each exam is key to keeping you calm on the day.

7. Practice positive exam habits

Unrealistic goals, letting friends work you into a post-exam frenzy or over analysing your answers after you have sat the exam are all negative exam habits. Once you have sat an exam, move on, as you can't change anything so it pays to focus on what lies ahead. Remember ruminating will get you nowhere, so put your focus on the future to lower your stress and anxiety.

For help and advice about any subject and at any level we have tutors that can help.