12 Tips to Reduce Exam Stress

It’s much easier to study and perform when you’re free from anxiety and stress, and feel relaxed and calm. The key is to learn to manage your emotions so you can concentrate and do your best work.

Here are 12 tips to help you do just that.

1. Take breaks

Your brain needs to recharge. Set a timer to take breaks and do something distracting and soul-nourishing, like art, talking with friends, or exercising. Consider it time well spent - you will work more efficiently when you come back.

2. Eat well

When our body has the fuel and nutrients it needs, it makes it a lot easier to manage feelings of stress and anxiety. Leave the sugars and fat and opt for protein, slow-release carbs, and vegetables. Caffeine and anxiety don’t mix – switch it out for water.

3. Sleep

Sleep is vital for human performance, including managing emotions and retaining  information. Aim for 8-9 hours.

4. Exercise

Exercise releases feel-good endorphins and decreases the stress hormone cortisol. Think of it as medicine, and aim for 30 minutes a day.

5. Set realistic goals

Whether you have an hour, a day, or a week before your exam, accept your situation and work within the realms of what you have. You can only do what you can do.

6. Breathe

Set aside a minute or two each day to practice mindfulness techniques, like grounding exercises or meditation. It calms down your body’s stress response and shifts your body back to the present moment.This in turn allows you to notice how you’re feeling and redirect your thoughts in a more helpful direction.

7. Pause panic

If you feel yourself starting to panic, pause, take some deep breaths, and drink some water. When you come back to your task, break it down into small chunks and focus only on the very next thing you have to do.

8. Distract yourself

Fidget toys can help you manage stressful or anxious feelings, as can chewing gum, sipping on ice water, or snapping an elastic band on your wrist.

9. Positive self-talk

If you find yourself having negative thoughts like, “I’m going to fail” or “I can’t do this” counter it straight away with a positive reframe or affirmation that’s true: “I’m doing the best I can,” “I’ve studied hard, I can do this,” “Whatever I get, I’ll be proud of how hard I’ve worked.” 

10. Remember successes

Remind yourself of how far you’ve come, and what you’ve already achieved. It’s easy to forget this when you’re constantly faced with new challenges.

11. Believe in yourself

You’ve studied, you’ve done what you can. Take a deep breath and tell yourself you’ve got this!

12. Talk to someone

If you’re still not feeling ok, talking to someone can relieve anxiety more than you might think. Talk to a friend or family member, share with our sympathetic online community, or book an online therapy appointment with us.  You don’t have to go through this alone.