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Coping with Stress Essay

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Published: Mar 5, 2024

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Essay on Exam Stress

Students are often asked to write an essay on Exam Stress 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 Exam Stress

Understanding exam stress.

Exam stress is a common issue faced by students. It is the feeling of pressure that one might fail or not perform well. This stress can lead to anxiety and lack of focus.

Causes of Exam Stress

The main cause of exam stress is the fear of failure. Other factors include high expectations, lack of preparation, and poor time management.

Effects of Exam Stress

Exam stress can affect a student’s mental and physical health. It can lead to sleeplessness, loss of appetite, and even depression.

Managing Exam Stress

Effective stress management includes proper planning, regular study, healthy eating, and adequate sleep. It’s also important to take breaks and do relaxing activities.

Also check:

• Paragraph on Exam Stress
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250 Words Essay on Exam Stress

Exam stress, a common phenomenon among students, arises from the pressure to perform well acadically. It’s a psychological condition wherein students experience severe distress and anxiety in the face of their examinations. This anxiety is often fueled by high expectations from oneself, parents, teachers, and the societal pressure to excel.

One of the primary causes of exam stress is the fear of failure. The competitive academic environment and the need to secure high grades can make students perceive exams as a threat rather than an opportunity to showcase their understanding. Additionally, lack of preparation, poor time management, and inadequate study habits can exacerbate the sense of stress.

Implications of Exam Stress

Prolonged exam stress can have detrimental effects on a student’s mental and physical health. It can lead to sleep disorders, depression, loss of appetite, and even impact cognitive functions such as memory and concentration. Moreover, it can hinder a student’s performance, creating a vicious cycle of stress and poor results.

Combatting Exam Stress

Combatting exam stress requires a multifaceted approach. Developing effective study habits, such as creating a study schedule, taking regular breaks, and using active learning techniques can help manage the workload. Moreover, practicing mindfulness, exercising regularly, and maintaining a balanced diet can significantly reduce stress levels.

Exam stress is a pressing issue that needs to be addressed. While a certain level of stress can act as a motivator, excessive stress can be harmful. Therefore, it is crucial for students to adopt effective stress management strategies and for educational institutions to create a supportive and balanced learning environment.

500 Words Essay on Exam Stress

Introduction to exam stress.

Exam stress is a prevalent issue among college students worldwide. It is a psychological condition in which students experience severe distress and anxiety in the face of upcoming examinations. This stress can manifest in various forms, such as insomnia, loss of appetite, irritability, and even depression.

The Causes of Exam Stress

The roots of exam stress can be traced to various sources. Primarily, the pressure to perform well and meet high expectations from oneself, peers, and family can contribute significantly to this stress. The fear of failure and its potential consequences on future career prospects is another source. Furthermore, poor study habits, such as procrastination and cramming, amplify the stress as the exam date approaches.

The implications of exam stress are manifold and can have severe repercussions on a student’s mental and physical health. It can lead to sleep deprivation, weakened immune system, and other stress-related ailments. In terms of academic performance, it can result in poor concentration, reduced memory retention, and ultimately, lower grades. Beyond academics, it can also impact social relationships and overall quality of life.

Thankfully, exam stress is not an insurmountable problem. Effective stress management strategies can help students navigate this challenging period. Firstly, maintaining a healthy lifestyle is crucial. Regular exercise, a balanced diet, and adequate sleep can significantly reduce stress levels. Secondly, good study habits, such as having a study schedule, breaking down tasks, and avoiding last-minute cramming, can make exam preparation more manageable.

Role of Mindfulness and Relaxation Techniques

Mindfulness and relaxation techniques can also play a significant role in managing exam stress. Techniques like deep breathing, yoga, and meditation help in calming the mind and enhancing focus. Additionally, mindfulness encourages living in the present moment, which can reduce anxiety about future outcomes.

The Importance of Seeking Help

Recognizing when to seek help is vital in managing exam stress. If stress becomes overwhelming, it’s important to reach out to counselors, mental health professionals, or trusted individuals who can provide support and guidance.

In conclusion, exam stress is a significant concern for college students. However, with the right strategies and support systems in place, it is manageable. It’s important to remember that exams are just one aspect of education and not a determinant of one’s worth or future success. By maintaining a balanced perspective on exams, students can mitigate stress and perform to the best of their abilities.

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• Essay on Exam Fear
• Essay on My Preparation for Examination
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Top 10 Stress Management Techniques for Students

How to de-stress when you're feeling overwhelmed

Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

Akeem Marsh, MD, is a board-certified child, adolescent, and adult psychiatrist who has dedicated his career to working with medically underserved communities.

No doubt about it, school is stressful. Academic deadlines, worrying about grades, pressure from parents and teachers, and juggling these challenges with your other responsibilities can leave you feeling frazzled and anxious.

The bad news is that all this stress can take a toll on your health, happiness, relationships, and grades. The good news is that learning to utilize some effective stress management strategies for students can help you tame these anxieties and keep your stress at manageable levels—even during midterms and finals.

At a Glance

Most students experience significant amounts of stress. This can significantly affect your academic performance, social life, and well-being. Learning stress management techniques can help you avoid negative effects in these areas. Strategies that can help include:

• Getting enough sleep
• Using guided imagery
• Exercise regularly
• Practicing deep breathing
• Using progressive muscle relaxation
• Listening to music
• Finding social support
• Eating a healthy diet
• Eliminating sources of stress
• Trying mindfulness

Let's take a closer look at why stress management is so important for students and what you can do to get a handle on the stress in your life.

Why Stress Management Is Important for Students

A study by the American Psychological Association (APA) found that teens report stress levels similar to adults. This means teens are experiencing significant levels of chronic stress and feel their stress levels generally exceed their ability to cope effectively .

Roughly 30% of the teens reported feeling overwhelmed, depressed, or sad because of their stress. According to one Pew Research Center report, 70% of teens view anxiety and depression as major problems for people their age.

Stress can also affect health-related behaviors. Stressed students are more likely to have problems with disrupted sleep, poor diet, and lack of exercise. This is understandable given that nearly half of APA survey respondents reported completing three hours of homework per night in addition to their full day of school work and extracurriculars.

Common Causes of Student Stress

Why are students today so stressed? According to the APA 2023 Stress in America report, Gen Z and younger millennials are overwhelmed by stress. The causes of this stress come from many areas. Financial worries , loneliness and isolation, climate concerns, political strife, the collective trauma linked to the pandemic, and other world events are all factors that play a part in the pressure on young people today. 

Another study found that much of high school students' stress originates from school and activities, and that this chronic stress can persist into college years and lead to academic disengagement and mental health problems.

Top Student Stressors

Common sources of student stress include:

• Extracurricular activities
• Social challenges
• Transitions (e.g., graduating, moving out , living independently)
• Relationships
• Pressure to succeed
• World events

Among High School Students

High school students face the intense competitiveness of taking challenging courses, amassing impressive extracurriculars, studying and acing college placement tests, and deciding on important and life-changing plans for their future. At the same time, they have to navigate the social challenges inherent to the high school experience.

Among College Students

This stress continues if students decide to attend college. Stress is an unavoidable part of life, but research has found that increased daily stressors put college-aged young adults at a higher risk for stress than other age groups.

Making new friends, handling a more challenging workload, feeling pressured to succeed, being without parental support, and navigating the stresses of more independent living are all added challenges that make this transition more difficult. Romantic relationships always add an extra layer of potential stress.

Students often recognize that they need to relieve stress . However, all the activities and responsibilities that fill a student’s schedule sometimes make it difficult to find the time to try new stress relievers to help dissipate that stress.

10 Stress Management Techniques for Students

Here you will learn 10 stress management techniques for students. These options are relatively easy, quick, and relevant to a student’s life and types of stress .

Get Enough Sleep

Blend Images - Hill Street Studios / Brand X Pictures / Getty Images

Students, with their packed schedules, are notorious for missing sleep. Unfortunately, operating in a sleep-deprived state puts you at a distinct disadvantage. You’re less productive, may find it more difficult to learn, and may even be a hazard behind the wheel.

Research suggests that sleep deprivation and daytime sleepiness are also linked to impaired mood, higher risk for car accidents, lower grade point averages, worse learning, and a higher risk of academic failure.

Don't neglect your sleep schedule. Aim to get at least 8 hours a night and take power naps when needed.

Use Guided Imagery

David Malan / Getty Images

Guided imagery can also be a useful and effective tool to help stressed students cope with academic, social, and other stressors. Visualizations can help you calm down, detach from what’s stressing you, and reduce your body’s stress response.

You can use guided imagery to relax your body by sitting in a quiet, comfortable place, closing your eyes, and imagining a peaceful scene. Spend several minutes relaxing as you enjoy mentally basking in your restful image.

Consider trying a guided imagery app if you need extra help visualizing a scene and inducting a relaxation response. Research suggests that such tools might be an affordable and convenient way to reduce stress.

Exercise Regularly

One of the healthiest ways to blow off steam is to get regular exercise . Evidence indicates that students who participate in regular physical activity report lower levels of perceived stress.

While these students still grapple with the same social, academic, and life pressures as their less-active peers, these challenges feel less stressful and are easier to manage.

Finding time for exercise might be a challenge, but there are strategies that you can use to add more physical activity to your day. Some ideas that you might try include:

• Doing yoga in the morning
• Walking or biking to class
• Reviewing for tests with a friend while walking on a treadmill at the gym
• Taking an elective gym class focused on leisure sports or exercise
• Joining an intramural sport

Exercise can help buffer against the negative effects of student stress. Starting now and keeping a regular exercise practice throughout your lifetime can help you live longer and enjoy your life more.

Take Calming Breaths

When your body is experiencing a stress response, you’re often not thinking as clearly as you could be. You are also likely not breathing properly. You might be taking short, shallow breaths. When you breathe improperly, it upsets the exchange of oxygen and carbon dioxide in your body.

Studies suggest this imbalance can contribute to various physical symptoms, including increased anxiety, fatigue, stress, emotional problems, and panic attacks.

A quick way to calm down is to practice breathing exercises . These can be done virtually anywhere to relieve stress in minutes.

Because they are fast-acting, breathing exercises are a great way to cope with moments of acute stress , such as right before an exam or presentation. But they can also help manage longer-lasting stress such as dealing with relationships, work, or financial problems.

Practice Progressive Muscle Relaxation (PMR)

Another great stress management technique for students that can be used during tests, before bed, or at other times when stress has you physically wound up is progressive muscle relaxation ( PMR ).

This technique involves tensing and relaxing all muscles until the body is completely relaxed. With practice, you can learn to release stress from your body in seconds. This can be particularly helpful for students because it can be adapted to help relaxation efforts before sleep for a deeper sleep.

Once a person learns how to use PMR effectively, it can be a quick and handy way to induce relaxation in any stressful situation, such as bouts of momentary panic before a speech or exam, dealing with a disagreement with your roommate, or preparing to discuss a problem with your academic advisor.

Listen to Music

As convenient stress reliever that has also shown many cognitive benefits, music can help relieve stress and calm you down or stimulate your mind depending on what you need in the moment.

Research has found that playing upbeat music can improve processing speed and memory. Stressed students may find that listening to relaxing music can help calm the body and mind. One study found that students who listened to the sounds of relaxing music were able to recover more quickly after a stressful situation.

Students can harness the benefits of music by playing classical music while studying, playing upbeat music to "wake up" mentally, or relaxing with the help of their favorite slow melodies.

Build Your Support Network

Halfpoint Images / Getty Images

Having emotional support can help create a protective buffer against stress. Unfortunately,  interpersonal relationships can also sometimes be a source of anxiety for students. Changes in friendships, romantic breakups, and life transitions such as moving away for college can create significant upheaval and stress for students.

One way to combat feelings of loneliness and make sure that you have people to lean on in times of need is to expand your support network and nurture your relationships.

Look for opportunities to meet new people, whether it involves joining study groups or participating in other academic, social, and leisure activities.

Remember that different types of relationships offer differing types of support . Your relationships with teachers, counselors, and mentors can be a great source of information and resources that may help you academically. Relationships with friends can provide emotional and practical support.

Widening your social circle can combat student stress on various fronts and ensure you have what you need to succeed.

Eat a Healthy Diet

Niedring/Drentwett / Getty Images

You may not realize it, but your diet can either boost your brainpower or sap you of mental energy. It can also make you more reactive to the stress in your life. As a result, you might find yourself turning to high-sugar, high-fat snacks to provide a temporary sense of relief.

A healthy diet can help combat stress in several ways. Improving your diet can keep you from experiencing diet-related mood swings, light-headedness, and more.

Unfortunately, students are often prone to poor dietary habits. Feelings of stress can make it harder to stick to a consistently healthy diet, but other concerns such as finances, access to cooking facilities, and time to prepare healthy meals can make it more challenging for students.

Some tactics that can help students make healthy choices include:

• Eating regularly
• Carrying a water bottle to class
• Keeping healthy snacks such as fruits and nuts handy
• Limiting caffeine, nicotine, and alcohol intake

Find Ways to Minimize Stress

One way to improve your ability to manage student stress is to look for ways you cut stress out of your life altogether. Evaluate the things that are bringing stress or anxiety into your life. Are they necessary? Are they providing more benefits than the toll they take on your mental health? If the answer is no, sometimes the best option is just to ditch them altogether.

This might mean cutting some extracurricular activities out of your schedule. It might mean limiting your use of social media. Or it might mean learning to say no to requests for your time, energy, and resources. 

While it might be challenging at first, learning how to prioritize yourself and your mental well-being is an important step toward reducing your stress.

Try Mindfulness

When you find yourself dealing with stress—whether it's due to academics, relationships, financial pressures, or social challenges—becoming more aware of how you feel in the moment may help you respond more effectively.

Mindfulness involves becoming more aware of the present moment. Rather than judging, reacting, or avoiding problems, the goal is to focus on the present, become more aware of how you are feeling, observe your reactions, and accept these feelings without passing judgment on them.

Research suggests that mindfulness-based stress management practices can be a useful tool for reducing student stress. Such strategies may also help reduce feelings of anxiety and depression.

It is important to remember that stress isn't the same for everyone. Figuring out what works for you may take some trial and error. A good start is to ensure that you are taking care of yourself physically and emotionally and to experiment with different stress relief strategies to figure out what works best to help you feel less stressed.

If stress and anxiety are causing distress or making it difficult to function in your daily life, it is important to seek help. Many schools offer resources that can help, including face-to-face and online mental health services. You might start by talking to your school counselor or student advisor about the stress you are coping with. You can also talk to a parent, another trusted adult, or your doctor.

If you or a loved one are struggling with anxiety, contact the  Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline  at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our  National Helpline Database .

American Psychological Association. Stress in America: Are Teens Adopting Adults' Stress Habits?

Pew Research Center. Most U.S. teens see anxiety and depression as a major problem among their peers .

American Psychological Association. Stress in America 2023 .

Leonard NR, Gwadz MV, Ritchie A, et al. A multi-method exploratory study of stress, coping, and substance use among high school youth in private schools . Front Psychol. 2015;6:1028. doi:10.3389/fpsyg.2015.01028

Acharya L, Jin L, Collins W. College life is stressful today - Emerging stressors and depressive symptoms in college students . J Am Coll Health . 2018;66(7):655-664. doi:10.1080/07448481.2018.1451869

Beiter R, Nash R, McCrady M, Rhoades D, Linscomb M, Clarahan M, Sammut S. The prevalence and correlates of depression, anxiety, and stress in a sample of college students . J Affect Disord . 2015;173:90-6. doi:10.1016/j.jad.2014.10.054

Hershner SD, Chervin RD. Causes and consequences of sleepiness among college students . Nat Sci Sleep . 2014;6:73-84. doi:10.2147/NSS.S62907

Gordon JS, Sbarra D, Armin J, Pace TWW, Gniady C, Barraza Y. Use of a guided imagery mobile app (See Me Serene) to reduce COVID-19-related stress: Pilot feasibility study . JMIR Form Res . 2021;5(10):e32353. doi:10.2196/32353

Cowley J, Kiely J, Collins D. Is there a link between self-perceived stress and physical activity levels in Scottish adolescents ? Int J Adolesc Med Health . 2017;31(1). doi:10.1515/ijamh-2016-0104

Harrison OK, Köchli L, Marino S, et al. Interoception of breathing and its relationship with anxiety .  Neuron . 2021;109(24):4080-4093.e8. doi:10.1016/j.neuron.2021.09.045

Toussaint L, Nguyen QA, Roettger C, Dixon K, Offenbächer M, Kohls N, Hirsch J, Sirois F. Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation . Evid Based Complement Alternat Med . 2021;2021:5924040. doi:10.1155/2021/5924040.

Bottiroli S, Rosi A, Russo R, Vecchi T, Cavallini E. The cognitive effects of listening to background music on older adults: processing speed improves with upbeat music, while memory seems to benefit from both upbeat and downbeat music .  Front Aging Neurosci . 2014;6:284. doi:10.3389/fnagi.2014.00284

Thoma MV, La Marca R, Brönnimann R, Finkel L, Ehlert U, Nater UM.  The effect of music on the human stress response .  PLoS ONE . 2013;8(8):e70156. doi:10.1371/journal.pone.0070156

American Psychological Association. Manage stress: Strengthen your support network .

Di Polito N, Stylianakis AA, Richardson R, Baker KD. Real-world intake of dietary sugars is associated with reduced cortisol reactivity following an acute physiological stressor .  Nutrients . 2023;15(1):209. doi:10.3390/nu15010209

Parsons D, Gardner P, Parry S, Smart S. Mindfulness-based approaches for managing stress, anxiety and depression for health students in tertiary education: A scoping review . Mindfulness (N Y) . 2022;13(1):1-16. doi:10.1007/s12671-021-01740-3

By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

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18 Fresh Ideas To Soothe Exam Stress PLUS What To Say To A Stressed Student

by William Wadsworth | Last updated Jun 27, 2024 | First published on Apr 6, 2023 | 6 comments

Meet the expert

William Wadsworth

By William Wadsworth , the Cambridge University trained cognitive psychologist and specialist in how to study smarter, not harder. He leads the world’s largest research study on use of effective learning strategies, is regular exam prep expert for The Times , and hosts the Exam Study Expert podcast , with 1 million downloads to date.

Review and additional research by Dr Kerri Edinburgh .

Studying for exams isn’t always a walk in the park. Most students find the endless revision and thoughts of exam day pretty stressful.

So don’t worry. If it’s all getting a bit much, and you’re feeling tense and scared – you’re in the right place!

We’re standing ready with a hot drink, a cool flannel and a reassuring hug, to help you tackle your anxiety, stress, fears and worries about your exams. Keep reading and you’ll find out exactly how to reduce your exam season stress and anxiety with 18 powerful stress management tips .

PLUS: A bonus for all of you out there anxious about how best to support your stressed friend or family member as they go through their exams! We’ve got 6 soothing strategies and lots of advice on what to say to comfort someone who is stressed about their exams!

Let’s dive in, and see if we can’t bring exam stress to heel for good.

Identifying symptoms of exam stress and anxiety

An important disclaimer:

I may have a degree in psychology, but I have no clinical qualifications: so none of this should be seen as medical advice. I hope to have collected a thorough and interesting list of practical suggestions for reducing exam stress and anxiety. My aim is to provide some help and support for anyone struggling with exam anxiety . If you are in any doubt about your symptoms or how you should manage them, talk to your doctor or health professional.

So what is anxiety?

We humans evolved anxiety as a response to external and internal stressors . It’s a normal and natural part of being a human.

You’ve probably heard of the “ flight or fight ” response – your body is prepared to either run from danger or tackle it head-on. You might be interested to learn there are two more “F” responses : “ freeze ”, like a rabbit in headlights, or “ flop ”, becoming suddenly submissive.

Flight, fight, freeze and flop are all healthy responses to physical dangers . When you walk through the woods at night and feel scared, jumpy and on edge, with an elevated heart rate, that’s a healthy reaction from your body to keep you safe. You’re more alert to danger, and readier to respond .

Long-term anxiety responses

But a heightened anxiety response over a long time is not ideal , particularly if we need to focus and think.

And exam anxiety is often stretched over a period of several months, ramping up to some nail-biting exam weeks. So every student with exams needs to find ways to soothe their body’s responses .

You might be able to identify with some of the following sensations. They’re classic symptoms of long-term anxiety and stress that students facing exams often feel:

How to reduce your anxiety and stress during exam season: 18 practical tips

You’re in it for the long run: until the very end of your last exam.

So it’s really important for every student with upcoming exams to equip themselves with a fully-stocked arsenal of effective anxiety management techniques !

Luckily for you, we’ve got 18 practical tips for reducing your exam stress and anxiety right here. And they tackle everything from finding calm , managing expectations and keeping perspective to staying healthy for your exams.

Let’s go relieve our stress!

Part 1: Exam stress tips for when you need to find calm

You don’t have to control your thoughts. You just have to stop letting them control you. Dan Millman, self-development author

About half of college students say they felt overwhelmed with anxiety at least once in the last 12 months (source: APA ). So remember, you’re not alone .

A quick note if you’re feeling a bit scared right now : try a site called Living Life To The Full – built by doctors, and offering free Cognitive Behavioural Therapy materials to help a range of issues. It has a “ panic button ” on its homepage which takes you through a series of steps to find some instant calm . Or more seriously, if you think you might be a danger to yourself or others, here’s a list of places to get help in your country .

Then when you’re feeling a little steadier, here are 5 top stress management tips to calm your exam anxieties :

1.       First, I want you to breathe … ahhh

Scientists have shown that we often think about the interplay between mind and body in emotions backwards. We intuitively think we run away from danger because we’re scared of it.

In fact, intriguing experiments  indicate that we may have got this the wrong way around: the physical reaction comes first (the running away), and the emotional response comes as a reaction to the running. (This is a simplification of a complex, nuanced debate.)

So trick your brain: make it think it should be calm .

Breathing is a great way to do this.

One breathing exercise I like is “ square breathing ”. It’s apparently taught in elite armed units, where there is often a need to find calm under conditions of extreme stress:

• Inhale for 5 counts … Hold for 5 counts
• Exhale for 5 counts … Hold for 5 counts

It’s “square” because there 4 stages of the same length, which you can imagine as travelling the four sides of a square. Breathe slow enough that you feel relaxed, but not out of breath . Depending on your lung capacity, you might want to go for more or less counts.

Regular practice with slow breathing exercises has even been shown (in this case, over a 3-month period) to improve the way your body functions .

2.       Find peace in your pace … as you walk it out

Walking is another great way to trick the brain into thinking that there’s no reason to be afraid.

A good walk can have a very soothing effect on the mind and body .

There’s something about the combination of light exercise, getting the body moving in a calm rhythm, the fresh air and (if you’re lucky enough in where you’re walking) being surrounded by nature of some sort – birds, trees, grass – that helps stress melt away.

And as a side benefit, walking is also said to give you a boost to creativity and problem-solving . Charles Darwin apparently thought out his Theory of Evolution on a series of long walks. The short walk I take every morning is when I come up with some of my best ideas or structure my existing thoughts better. There’s good research evidence  from Stanford researchers that Darwin and I are not alone in finding that a walk boosts our creativity . Check out this TED talk from the same researcher, Marily Oppezzo too.

So you’ll come back to your desk calmer, maybe with fresh ideas and inspiration to bring to your work.

3.       Practise being mindful … to learn to quieten your mind

Mindfulness is the art of being focused in the moment . It’s being able to still the incessant chatter of our brain and have it rest in the present, not ruminate on the past or dream / worry about the future.

An ideal way to practise mindfulness is meditation , which has become increasingly popular in recent years. In fact, high achievers in all walks of life – from businesspeople to athletes – find that meditation brings them more emotional balance, less stress, and more focus , among other things.

To find out more or begin your meditation journey, there are some good apps you can get started on for free. But I personally wholeheartedly recommend Headspace .

It’s my go-to app for a daily dose of calm – I’ve been using Headspace for years, typically most days. I also recommend it to many of my coaching clients and at talks in school .

Headspace has some fantastic stuff specifically for students, including exam stress and test-taking anxiety . They’ve also got some wonderful sections on content ( stories / soundscapes ) to help you sleep, and even curated focus music playlists. Even better, you can get started with Headspace for free .

4.       Have a calm kit to hand … for the perfect stress antidotes

If you’re someone who struggles with stress regularly, then this exam stress management tip could be perfect for you.

A “calm kit” is a little home-made collection of items that you know will help to steady and soothe you , and reduce your stress, all in a handy portable box.

What you include is personal. So take some time to think about things that make an instant wave of calm or joy wash over you. But here are some ideas:

• Some photos of favourite happy or silly memories to make you chuckle and remind you of the world beyond the library
• Something soft and furry to hold, if you’re not lucky enough to have a real live pet on standby
• Something sweet (and chocolatey?) to eat
• Your favourite calming or uplifting song on an old iPod (perfect for a dance break)
• A few bags of your favourite herbal tea
• A message of encouragement from some of your favourite people – they know you can do it!
• Some uplifting and inspirational quotes (about exams, stress or making progress) to perk you up

5.       Share what’s going on for you … because opening up can be really helpful

Is there a friend or family member who you can off-load to? You’re looking for someone who makes you feel warm and safe , and who will have the time for you when you need it.

Talking things through – all your frustrations about revision, subjects you’re struggling with, fears about exam day – with people you trust can be a great way to cope with your exam anxiety.

That’s because it offers a great balance between a) bottling up and suppressing how you feel (not good) and b) melting down before the whole world (also not good).

Sharing your feelings can help you to regain a sense of control over your emotions. This allows you to come to terms with things and consider different perspectives on your problems .

The purpose of talking isn’t to solve all your problems . You probably won’t get many, or even any, solutions from a good conversation about how you’re feeling, but don’t worry. Just the act of talking everything over can be very therapeutic.

What if that’s not an option?

If you’re not lucky enough to have someone like that in your life, consider seeking out a listening service . Maybe your school or university campus has a counsellor or listening line. Or try one of the free, non-judgemental listening lines  that exist around the world.

And of course, you may decide you need to take this to its next logical step, and see a professional counsellor or therapist for more specialist support . If you’re not sure where to start, talk to your school / college nurse, or your family doctor.

Part 2: Exam anxiety tips for when you ask too much from yourself

I do not try to dance better than anyone else. I only try to dance better than myself Arianna Huffington, co-founder of the Huffington Post

One of the biggest causes of exam stress and anxiety is expecting too much of yourself .

Strong students often have very high standards for themselves. A history of achieving well, often causes students to push themselves to maintain or even exceed past successes .

Alternatively, you might feel you’re getting left behind by your classmates, feeling under pressure to catch up . Again, you might push yourself harder and harder to deliver these results.

A bit of incentive to work is no bad thing in moderation, as part of a balanced lifestyle. But it’s easy to let things spin out of control, so use these next four tips to keep your exam prep and expectations realistic and healthy :

6.       Manage expectations … … and cut them down to size where you need to

It’s helpful to take a moment to size up where the expectations are coming from, so you can act accordingly.

Are you holding yourself to the high exam prep standards or grade expectations currently causing you stress? Or are you feeling pressure from your teachers, friends, significant other, classmates, parents … and/or others?

Here’s an effective exercise to help you reduce your exam stress and anxiety : but you’ve got to be honest with yourself!

Combating exam stress: Activity 1

Simply grab a piece of paper, and create a chart of the people you think have expectations (yourself included!), what they are, whether they are realistic, and how much you care about what they think.

Here’s what it might look like:

Now take a critical look at each row of your table:

• If the expectations are realistic, great.
• If the expectations are unrealistic but you don’t really care what that person thinks, that’s also OK.
• But where the expectations are unrealistic AND you care about what that person thinks, you’ve got the biggest problems. Mark these with a star.

For the starred rows, consider having a conversation with the person in question . Explain the situation, and the counterproductive consequences their expectations are having on you:

• “I think you want me to achieve [x] and that makes me feel [y], which is making it harder to get my work done”

In my experience, these conversations usually go well. If they care about you and your success, then they will want to do what they can to help.

The worst culprit of all for unrealistic expectations can often be ourselves . If that’s the case, try tips 10-13 about keeping things in perspective. And don’t be afraid to cut your goals down if it will take a weight off your shoulders and let you study in a calmer, more positive frame of mind.

7.       Don’t compare yourself to others … become an island

No man is an island, but there’s something to be said for becoming one during exam season – at least in terms of reducing any exam stress and anxiety about your study progress .

Now, I don’t mean cutting off social ties!

You should still have study groups and collaborate on understanding topics and solving problems, of course.

I just mean that when you hang out with your course-mates, you don’t let them talk about how many hours of studying everyone is doing . Or brag about the progress they’re making, unless you find that sort of thing spurs you on. ( Personally, I hated this sort of thing, and come exam time, would actively avoid friends I knew couldn’t help but have these conversations !)

And if you’re smart about revision, you’ll know that studying effectively isn’t about putting in the most hours anyway. It’s about using the right techniques to maximise your memory for exams.

Just remember that the only person you should be comparing yourself to is who you were yesterday , or last week, and how you’ve progressed since then.

8.       Don’t let yourself get overwhelmed … all you can ask of yourself is that you do your best

Many students struggling with exam stress or anxiety become overwhelmed and end up too stressed to work (or can work, but is very unhappy about the process).

And that’s exactly what we want to avoid. It won’t help you to prepare confidently for your exams or find the motivation to keep studying .

If you’re feeling overwhelmed by your revision to-do list, take a deep breath (like Tip #1) and try one of these three strategies:

• Block out the bigger picture for now (it’s not helpful) and zoom in on something that feels manageable
• Focus in on that small area of what you need to achieve. Try to make some tangible progress on that area first … and then keep taking baby steps. Congrats: you’ve found your momentum!
• Don’t let a mountain-sized goal give you altitude sickness. Check out our guide on how to set realistic study goals for more info, but here’s the TL:DR:
• While you want to be stretching yourself, you don’t want to stretch so far that you snap. If your goals are too lofty, consider reigning them in.
• Make sure the mini-goals you set each day are 100% in your control to deliver. “Process goals” are perfect for that.
• Think in terms of the time you’re going to spend on something, not on what you want to achieve.

9.       And learn the magic word … “NO”!

It’s natural to want to say yes to everything that comes our way.

Carpe diem! Live life to the full! YOLO! FOMO! Don’t want to let anyone down-o!

But – oh no ! – before you know it, your schedule is rammed, you have too many plates spinning, and things start to fall. It’s a recipe for an overwhelming exam season.

So, learn to say NO. Keep your schedule realistic , with plenty of time for studying, sleep and rest .

Be strategic in the invitations you accept, the extra classes you go to, the hobby projects you undertake. Focus on the things you think will either a) have the biggest impact on your long-term life goals or, b) give you the greatest happiness and fulfilment in the here and now.

Less can sometimes be more . Better to have a more manageable schedule, do the things on it well, and feel good about life, don’t you think?

Part 3: Exam stress tips for when things get out of perspective

The difference between a mountain and a molehill is your perspective. Al Neuharth, businessman and newsman

Our next set of student stress management tips are all about keeping things in focus, and not letting the way you’re looking at things spin out of control.

So use these next four tips to remind yourself of the world outside your exam stress and anxiety:

10.    Remember: your exams are only a tiny proportion of what makes you amazing

As Exam Study Expert readers, you’re all rounded, complicated, messy, unique and brilliant people , with more talents and quirks than I can possibly imagine.

I know that’s true. You should all know it too.

So, don’t think for a moment that the results of an exam:

• Measure your quality as a person (they can’t)
• Demonstrate your self-worth (they don’t)
• Define who you are and what you will be (they won’t)

Ask yourself “ What makes me amazing? “, and remember all your qualities that have nothing to do with your studies :

• Your humour and good-naturedness
• Your kindness and humanity
• The people you make smile
• The talents you have on the sports pitch, the stage, the music room; in words or in paint

What’s an exam got on any of that?

11.    Don’t forget: academia is not the only route to success

One of my favourite tricks for getting students fired up and motivated is to ask you to come up with a list of reasons   why your studies are super-important to you . What they mean for your plans for the future.

But I’ll let you into a little secret . There are lots of routes to success, happiness and fulfilment, and many of them are not academic.

Entrepreneurship. Creative success. A chance offer via an old contact. A hobby turned into a career. Life will throw you its share of opportunity if you keep your mind open to it.

I don’t know what your belief system or life philosophy is, but I’ve found it comforting to feel that everything happens for a reason . So, if you don’t achieve your study goals, and find yourself on a different path than the one you intended, perhaps there’s something even better down that path that you can’t even imagine .

12.    You should: confront your fears before they confront you

Legendary author and entrepreneur Tim Ferris  teaches an exercise called “ fear setting ”, which he adapted from even more legendary Roman philosopher Seneca the Younger , and which I’m going to adapt for you again today.

The idea is that we can bring our fears to heel by meeting them head-on, and carefully rationalising the implications of the outcomes we worry about .

Here’s how my “ fear setting for students ” version goes:

Combating exam stress: Activity 2

Gran a piece of paper, and divide it into two columns.

• On the left write down all of your worst fears about the consequences of not hitting your study goals
• On the right, think through all the options that you could actually do if that scenario came to pass.

Here’s an example I made up to show you the sort of thing I mean:

With a bit of luck, spending some time digging into your fears should reveal that they’re not quite so scary after all . In fact, some outcomes may even have a silver lining.

This technique has been tried and tested over thousands of years, and has been found time and time again to be effective by those who use it . So if exam anxiety is holding you back, I urge you to set aside half an hour to work through this exercise properly.

13.    I recommend: having alternative ways to succeed every day

… so that if one goal isn’t going how you intended, there are others you can still take pride in .

I think there are three main ways to achieve this in studying:

• Don’t just do the same thing all day. Mix it up and look at different subjects or disciplines. If one’s not going well, hopefully you can still take satisfaction from progress in a different area .
• And you might benefit from “ interleaving ” if you’re studying maths or science .
• Like simply sticking to your routine! You may have had a ‘mare of a day trying to get your head around something, or been writing at a painfully slow rate, but at least you can take pride in how you stuck to the schedule and worked for however many hours you’d planned.
• Maybe you’ve got a side goal to do with advancing your fitness goals or practising a skill or talent .

Once you’ve diversified your goals , you’re no longer putting all your eggs in one basket. So, if things aren’t going quite to plan in one area one day and you’re feeling the weight of exam stress and panic, you can still take comfort from the fact that you’re making progress in another area.

Part 4: Exam anxiety tips for when you forget to look after yourself properly

Grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference. Reinhold Niebuhr, theologian

(Thanks Reinhold: I’ve always loved that quote, and it seems perfect for reducing (exam) stress and anxiety!)

For the final section of exam stress management tips, it’s all about self-care.

It’s tempting to overlook the need for self-care when you’re worrying about your studies and those looming upcoming exams. But as the exam stress levels creep up, it only gets more important that you continue to look after yourself.

So take these final five exam stress tips on board and keep your mind and body in peak condition for handling everything that exam season throws at you:

14.    Make proper space in your life for quality rest and relaxation time…

None of us is a robot. You can’t work all day every day for weeks on end without slowing down, or even grinding to a halt altogether . You need to take time out to catch your breath.

And I don’t just mean 10-minute breaks for a cup of tea, or an hour out to grab some lunch.

I mean making a deliberate and guilt-free decision to walk away from your desk for an extended period to let your hair down a bit. Maybe give yourself Sundays off, or never work past 6pm, or take 3 afternoons a week out – or all three!

This is your time. Do things that help you let go and refresh your body and soul:

• Socialise with friend s
• Make music or dance
• Walk in nature
• Play video or board games
• Watch your favourite TV show
• Read a book

Make it quality time : if you’re settling down to read or watch TV, make sure it’s a book / show you love. Plan ahead to help with this: pre-record your favourite shows, have a cracking book ready to go on your shelf, or have a date with a friend in the diary .

This is your treat time – enjoy it.

15.    When it comes to your body, you get out what you put in

Make sure you’re doing the right thing in terms of a balanced, nutritious diet : plenty of fresh fruit and vegetables, staying well hydrated. You know the drill: but it’s easy for a student under lots of exam stress to forget to take care of the basics.

In particular, watch for caffeine . Anxiety is essentially a state of heightened arousal, and caffeine only serves to increase that arousal further, which may not be productive.

If you’re medicating with caffeine because you’re not sleeping well, try (as best you can) to fix the problem at its source and get a better night’s sleep (see tip 18).

Maintaining a good exercise routine has also been shown to significantly reduce  students’ anxiety about upcoming tests, so go get a sweat on! If you’re not a natural athlete, find something you enjoy: a weekly game of badminton, or a swim in a lake, or even a regular hike in the hills.

16.    Celebrate your successes with a well-deserved pat on the back every day

If you’re making progress ( even – perhaps especially – if it’s not as fast as you’d like ) it’s vital you pause from time to time to recognise what you’re achieving :

• Be sure to mark your progress against the list and enjoy the feeling of gradually working through it all.
• Keep it glass half-full: don’t get overwhelmed by how much there is to do, focus on where you’ve come from and the fact you’re moving in the right direction .
• Positive self-talk can feel a bit silly if you’ve never done it before, but many people swear by it.
• Some people adopt a regular journaling habit , which includes acknowledging what was achieved in the past day and setting mini-goals and priorities for the day ahead.

17.    Practise gratefulness for the good things in your life

Even when life sucks, the act of saying “ thank you ” and acknowledging what there is to be grateful for is a good way to stay positive .

So remember to say “ thank you ” for the good things, big and small, important and everyday: even ( especially ) if not everything feels rosy and you’re having a rough time with exam season stress and anxiety.

Do a happy dance, and groove around the room – go on, I dare you!

When you’re stressed and it feels like the world doesn’t care, it can be difficult to think of things to be thankful for ! If it’s difficult to find gratitude, perhaps you’re most in need of trying. Maybe you find at least a little comfort from your exam stress in:

• A particular person who makes you feel safe and happy
• A pleasant place
• A pleasing piece of art or architecture you pass regularly
• A nearby calming natural space: a tree, a pond, a stream
• The food you have enjoyed today
• The music you love listening to right now
• The personal abilities and qualities you quietly know you have

Some people incorporate gratefulness into their daily journaling habit , so they always start or finish the day with a ritual of finding thankfulness, no matter how tough things are getting.

18.    Sleep well: finish early for the evening to help get a good night’s sleep

If you’re working right up to bedtime, chances are, you won’t get to sleep for all the study thoughts buzzing and fizzing around your brain. We don’t want that.

Getting plenty of sleep is crucial for being able to study effectively and keeping your memory in tip-top condition for your exams. So, try and knock off at least an hour before you actually want to go to sleep .

If you’ve been operating at high intensity during the day, you might be feeling the need to unwind and decompress. So develop a good night-time routine : take a warm bath, read something restful, listen to some calming tunes, and maybe have a soothing hot drink – something without caffeine like herbal tea .

Sleeping well is especially important if you’re trying to learn and memorise lots of information: you’ve might have heard we consolidate memories in our sleep , and it’s absolutely true. So, make sure you create the time in your schedule to get a peaceful night and don’t skip the slumber.

What to say to comfort someone who is stressed about exams: advice for parents and friends

What can you say to a student in the throes of an exam stress panic? How do you comfort them effectively?

It’s easy to feel stuck on the outside of a panic zone, especially if you’re far away from the student in question, with only your phone to help.

So to help you help your stressed student, here are my top six recommendations for practical, comforting activities and what to say:

Whether you live together, nearby or far apart : in today’s world of video calls you can do almost all of these activities together. So let’s go comfort some stressed students!

1.      Ask them what they need right now

Don’t assume that you know best what your stressed ball of teenager needs right now: ask them !

We’re all different, and whilst some people might want to share their exam stress and fears over a hot drink , others might just prefer some quiet company whilst they take a fresh air break .

Or, perhaps the best thing you can offer is their favourite home-cooked meal this evening, and some company for a cheesy film . Because taking well-deserved breaks to unwind is a crucial part of every effective study schedule !

And if your student is too stressed to know what they need, point them in the direction of this article. Why not offer to work through some of the exam stress activities above together?

Above all though, don’t be pushy. You know your teens and friends well. It might be difficult but try to support them in a way that’s all about them (not about you).

2.      Look after their needs (especially when they’re in the study zone)

This one goes hand-in-hand with my suggestions from Part 4, right above. One of the best ways to comfort and support someone who is stressed about their exams is to make sure they are looking after themselves .

To be effective at studying, revision and exams it’s really important that your student “ sharpens the wheel ” – i.e. keeps ALL their tools in optimum condition. And that means:

• Eating well, with a balanced healthy diet : make sure they’re not skipping meals with gentle reminders – and steaming bowls of tasty food.
• Encourage a healthy evening routine: stopping revision with plenty of time to unwind before bed, and getting a full 8-10 hours sleep, especially the night before exams!
• So why not get outside with your friend or teen, and keep them company – it’s a double win for their needs!
• It’s another great way to ensure they’re not keeping their exam stress secretly bottled up and that they’re getting enough socialising time.

3.      Let them unburden their worries on your shoulder

One of our top pieces of advice for stressed students is to share their exam stress (you might have spotted this above!).

So, let your stressed friends and teens know that your shoulder is wide open and available:

• For a cathartic sob : keep the tissues handy and remind them that these exams are not the end of the world
• As a camping ground for enacting practical calming strategies (check out the list above!)
• For comforting, gentle hair-stroking and a big old hug
• To lean up against theirs whilst you do try out a Headspace mindfulness meditation together
• For a Q & A retrieval practice revision session – be the ultimate encouraging study partner, and put their exam fears aside by quizzing them on their knowledge

If you’re getting worried about how challenging your friends or family are finding their exams, or about their anxiety and stress levels, it could be a good idea for them to talk to a professional .

Now, that might be a mental health professional or one of their teachers, depending on what kind of help and support they need right now. Be gentle – this can be a hard topic to broach, but remind them that there’s no shame here.

4.      Become a pro study buddy

There are plenty of ways to comfort and support your student by helping them to study effectively – whether you’re a friend, sibling or parent!

A key part of the following suggestion is knowing specifically what’s worrying them about their exams . Once you’ve gathered that info, you can help by making their exams feel more manageable:

• Noisy siblings or friends? Noise-cancelling headphones could be the perfect gift for a calm, stress-free revision environment.
• Quizzing them on the subjects they feel most worried about – why not help them set up simple flashcards for revising with the Leitner method ?
• Finding past papers for them , and helping to grade the papers afterwards
• This is a great way for students who are stressed about performing on the day to face their fears
• Encouraging setting up an effective study routine – it’s all about finding balance and avoiding excess stress.

5.      Tell them you’re there if they need you, throughout exam season

Ensure that you make time for your stressed friend, sibling or child throughout their exam season.

One of the best ways to follow through on this promise is to ask your friend  or teen “ can I have a copy of your exam timetable? ”.

It might be that you offer to take them to the exam hall and / or be waiting afterwards . If that’s not possible, with a copy of their exam timetable you’ll know when to call or text with good luck , words of encouragement and to let them know you’re thinking of them!

I’m sure you have a busy life too, full of your own stresses and work / studies – but be flexible. This is an important time for your friend or family member.

6.      Remind your friend or teen of their worth

Exam results do not determine anyone’s worth! It’s a delicate balance:

It might not seem like it to students in the midst of exam stress and panic, but these exams are not the end of the world. And yet, these exams are likely one of the most stressful things your student has ever dealt, complete with higher stakes than ever before.

So don’t forget to do these three important things to comfort someone who is stressed about their exams:

• Remind your friends and teens ( as obviously as you need to get the message through !) that you’re still going to love them , even if these exams don’t go to plan.
• Try out one of my exam stress activities above (#4). Consider the pressure your own expectations are putting on your student . Encouragement to pursue a top university or high-powered career path can feel a lot like pressure when it comes to exam crunch time.
• Tell your friend or teen what you admire about them (leave exams out of it!), and how much you value your relationship . Remind them of a silly time you had together recently!

Why not help them plan out an exciting Plan B? Having a safety net is great reassurance that there’s still a life ahead for them even if they don’t get the grades.

Recap: what to say to someone who is stressed about exams

Still not sure what to actually say ?

Perhaps you’ve typed and erased a message several times already, and feel like “ It’s gonna be OK ” just won’t cut it? Or you’ve said something you thought would be helpful, and instead it’s all slammed bedroom doors and stomping feet?

If you’ve taken all the advice above on board you, might already have sent a comforting text – or given a big hug.

But if you’re still not sure exactly what to tell someone who is stressed about their exams, why not try one of these to start with:

• “It sounds like you need a break. What would you prefer to do right now: wild dances together to your favourite song, or sit outside together for 15 mins and chill?”
• “Don’t forget that you’re still my favourite _____ and I love you, no matter what happens in your exam!”
• “Would you like to talk about it?”
• “I’ve heard mindfulness and meditation really help with stress and anxiety. Do you want to try out a video together? It might be fun!”
• “Let’s go for a quick walk! You tell me about your exam worries and I’ll tell you mine”
• “That sounds really hard and stressful. How about I quiz you on _____ later, then we can watch a movie?”
• “Don’t forget to take some deep breaths and then take a break!”
• “Have you talked to your teacher about how much you’re struggling with [topic]? Would it help if you got a tutor to support you with this exam?”

Quotes about exam stress to uplift every anxious student

Looking for some epic, inspiring or stirring quotes to pull you out of your exam stress funk?

We’ve featured a few on this page, which you might have noticed, from famous minds: authors Dan Milman and Arianna Huffington, businessman Al Neuharth, and theologian Reinhold Niebuhr.

But if they’ve not quite calmed your mind, why not browse one of our five popular quote collections? I recommend you start with inspirational exam quotes, which have been curated with exam stress in mind!

• 49 Inspirational Exam Quotes – perfect for stressed students with deadlines looming
• 41 Study Motivation Quotes – great for getting fired up for a study session
• 70 Empowering Quotes about Procrastination – ideal for all of us who put things off!
• 55 Uplifting Quotes about Making Progress – just what you need when there’s lots to do
• 63 Growth Mindset Quotes – perfect for getting into the ideal study mindset

Feeling better?

I hope so. With any luck, you can deploy these tips and exercises to help dramatically reduce the exam stress and anxiety you feel in the lead-up to your exams. Or at least, subdue it for long enough to get some work done.

And if you’re looking for more exam tricks, tips and techniques to smooth the path to exam success, I’ve created just the book you need: Outsmart your Exams ! It’s full of science and advice to keep your exam stress at bay. Perfect!

Wishing you the very best of success in your exams: you’ve got this!

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Download my free exam success cheat sheet: all my #1 must-know strategies to supercharge your learning today.

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Thanks for such fantastic content. It was beneficial. This helped me ace my tests.

Thank you! I don’t know what makes me stressed and anxious before exams. I study hard and really learn the material, repeat a lot, and practice at home, and show good results. But during the exam, I forget everything, and panic comes. I am epileptic and excessive panic and anxiety provoke seizures more often than usual. I would like to remember these tips and apply them. Breathing practice is a good technique to calm myself. It gives me time to concentrate. https://twu.edu/mtsc/resources-for-test-anxiety-study-skills-and-time-management/ What do you think about these articles about techniques of soothing and avoiding stress? The University Support Department advised me on these resources. The winter exam season is coming soon and I really do not want to repeat my failures again.

Hi Anna – exam stress is fairly common, but that sounds like a particularly rough position to be in. I took a look at some of the links on the page you mentioned in your comment. I think some of the linked resources are quite good (if a little long / overwhelming!), others aren’t great, to be honest. I do have some thoughts / ideas for you – but perhaps we could pick up the conversation over email? Just go to https://examstudyexpert.com/contact/ and say “hi” and I’d be happy to talk in a bit more detail 🙂

I am still worried

Studying can be really stressful – you’re not alone. If you want more help, feel free to drop me an email with a bit more background: what you’re studying, where, and what is it that you worry about the most. I’d be happy to make some more personalised suggestions that could help. https://examstudyexpert.com/about/contact/

its really very informative. its wonderful effort no doubt to release stress.

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Last Updated: June 24, 2024 Fact Checked

This article was co-authored by Katherine Demby . Katherine Demby is an Academic Consultant based in New York City. Katherine specializes in tutoring for the LSAT, GRE, SAT, ACT, and academic subjects for high school and college students. She holds a BA in History and Political Science from the University of North Carolina at Chapel Hill and a JD from Yale Law School. Katherine is also a freelance writer and editor. There are 29 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 655,567 times.

Exams are a crucial part of education and the source of stress for many students. In order to avoid severe anxiety from these pesky evaluations, it is important to approach them with a clear mind and an understanding of how to deal with stressful situations more broadly. In many cases, exam stress is all in the mind, and mental discipline is a large part of what is needed to succeed.

Preparing for the Test

• If you aren't clear on anything, ask your teacher. Teachers would much rather answer questions than have their students proceed without understanding what's expected.
• Make sure you have read your syllabus and any information your teacher has given you before asking the question. Your teacher won't be pleased if you send her an email asking when the test is if it's specified on page 1 of the syllabus.

• If you will be in a quiet room during your exam, try to simulate those conditions while you prepare. This is using context-dependent memory to your advantage.
• As an example of state-dependent memory, if you prepare for your exam using caffeine, your memory on test day may be better if you have a similar amount of caffeine then, too. [4] X Research source Use this knowledge and know that you are taking evidence-backed steps to maximize your exam score; keep that in mind if you are feeling stressed about your upcoming exam.

• When taking notes, focus on jotting down keywords and key ideas, rather than trying to take dictation. Copying out the exact sentences is not as important as getting down the main ideas. [5] X Research source
• Review your notes weekly. This will help you learn the material and transfer it to long-term memory. When it comes time for the exam, you'll feel much better prepared.

• If possible, because of state-dependent memory, try to study at around the same time of day as you will be taking the test. This way you will be similarly tired/awake when you study and when you take your test. You will be used to how you feel when dealing with your course material on test day.

• Track the level of light in the room. Some people study better with light, others study better in dimmer light.
• Examine your work space. Decide whether you work better with a bit of clutter or if a clean, fresh work space is what you prefer.
• Pay attention to background noise. Does music help you concentrate or do you need a quiet environment in which to study?
• Find an alternate place to study such as a library or coffee shop. A change of scenery can give you a fresh look at the material and also provide additional resources.

Adam Dorsay, PsyD

Take breaks outdoors if you're able to. The absence of sunlight can actually make stress and anxiety worse. Being around nature can also help reduce stress.

• Caffeine can make you feel anxious, which can contribute to feelings of stress and anxiety. Have a cup of coffee or a cola if you like, but don't go overboard. [9] X Research source Experts recommend getting no more than 400mg of caffeine per day for adults. [10] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source Kids and teens should limit themselves to about 100mg per day (one cup of coffee or 3 colas). [11] X Research source
• A cup of herbal tea can help you feel more relaxed and stay hydrated. Peppermint, chamomile, and passionflower are good choices.

• For example, after studying hard for an hour, take a break and play on the internet for 20 minutes or watch an episode of a TV show that you enjoy. This will help you get your mind off the exam while acting as a motivational carrot that may help you pick up studying again after your break.

• When you work out, listen to upbeat music that keeps you motivated throughout your workout.
• For other ways to beat stress, see this handy wikiHow: Relax Before a Final Exam in College .
• Meditate or do yoga after your upbeat excercise. This lets the mind focus and calm down

• Try eating lean meats, nuts, fruits, and vegetables. [15] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
• Avoid too much sugar or heavily processed food.
• Part of eating healthy involves having a balanced diet. Try not to eat too much of only one food source. You can usually get variety in your diet by changing up the type of cuisine you eat every couple of nights.
• Try having a bit of time to do yoga or meditation after other excercise to calm your brain down. Remember to breathe in through your nose and out through your mouth heavily.

• If you have trouble sleeping, try making your bedroom pitch black . Block out sounds by changing your environment and/or wearing earplugs.
• Get into a routine and follow it every night. Take note of how many hours a night of sleep you need in order to feel refreshed in the morning; get that many hours of sleep every night.
• For example, if you tend to be in bed by 10:30 PM then read for 30 minutes before falling asleep, stick to that schedule as often as possible. In this way you will train your body for sleep. [17] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
• See this helpful wikiHow, Sleep Before Final Exams , for more advice.

• If this is a concern for you, be sure to reach out to a school counselor or teacher for how to proceed in getting help.

De-Stressing on Exam Day

• If you're allowed to, bring a water bottle with you to your exam. Thinking is thirsty work! Just don't be surprised if your teacher asks to examine the bottle, as some students have tried to cheat by writing answers on bottle labels. (Don't do that -- cheating is never worth it, and if you get caught, you'll be in way more trouble than you would if you'd just done poorly.

• That said, do not drastically change your typical caffeine intake on exam day. This can cause withdrawal symptoms that may interact with your stress to make you feel especially negative. [23] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
• Caffeine in limited quantities may have a positive effect on your memory, so if you usually have a cup of coffee with breakfast, go ahead. [24] X Research source

Beating Stress During the Test

• Keep an eye on the clock and give yourself five to ten minutes to go over your answers to check for any mistakes or to guess on any questions that you initially skipped.

• Rapid heartbeat
• Restless thoughts
• Mental blackouts
• Trouble concentrating

• Inhale through your nose for a count of 4. Try to hold your breath for a count of 2, then slowly exhale through your mouth for a count of 4.

• If you catch yourself stuck in a negative thought loop, try to detach from it. Ask yourself: what's the worst that can really happen if I don't do well on this test? Try to remain logical about it. Can you really handle the worst that could happen? Chances are, the answer is yes. [32] X Research source
• You can also think of alternatives if you find yourself stuck worrying over how important this exam is. You may be able to retake it. You may be able to make up your grade with extra credit. You can hire a tutor or study with friends for the next exam. This isn't the end of the world.

Dealing with Post-Exam Stress

• Let go of the things you can't control. Ask yourself, "what about my exam can I change at this point?" If it is nothing, do your best to let it go. [34] X Research source
• View your mistakes as opportunities to learn. From this perspective, getting a exam question wrong isn't something to be worried about.
• Try scheduling a worry break. Set aside 30 minutes and let all your worries out during that time. Think hard about the things you are stressed about. Then, once that 30 minutes is up, let it go.
• Exercise can also help you to get your mind off of your exam after it is done.
• Consult the wikiHow article Calm Post Exam Nerves for some more tips.

• For example, if you get absorbed when you watch a movie or read a book, do that. If you get really into sports when you play them, get outside and play some sports!

• Instead of being stressed about this information, try to view it as an opportunity for an accurate assessment of your knowledge, which you can then use to improve yourself.
• Remember that your performance on an exam is not indicative of your worth as a person. You can do poorly on an exam and still be a good student.

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• Do not try to compare yourself with others. Some students are naturally good at studying. Instead of competing with others, the best person to compete with is yourself. Thanks Helpful 261 Not Helpful 35
• If you are having trouble relaxing, consider searching common relaxation and meditation techniques. These can help manage exam stress as well as the stress of everyday life. Thanks Helpful 148 Not Helpful 31

Tips from our Readers

• As tempting as it may be to pull an all-nighter (or late night) study session so that you feel confident the day before an exam, but not getting sleep will actually make you more stressed out. Get at least 8 hours of sleep the day before the big test!
• Stay hydrated. Don't eat junk food. Say no to pop, alcohol, and drugs. The better you physically feel, the easier it will be to deal with stress.
• It may help to recognize that every student has exam stress in one way or another. You are not unique or alone in this.

You Might Also Like

• ↑ https://www.mind.org.uk/information-support/tips-for-everyday-living/student-life/#.Vd47LCVViko
• ↑ https://www.simplypsychology.org/forgetting.html
• ↑ https://home.csulb.edu/~jmiles/psy100/kelemen.pdf
• ↑ https://www.chapman.edu/students/academic-resources/tutoring-center/resources-success/study-strategies/note-taking/index.aspx
• ↑ https://time.com/3518053/perfect-break/
• ↑ Katherine Demby. Test Prep Specialist. Expert Interview. 17 December 2020.
• ↑ https://www.nhs.uk/live-well/sleep-and-tiredness/self-help-tips-to-fight-fatigue/
• ↑ https://bc.cmha.ca/documents/improving-mental-health/
• ↑ https://medlineplus.gov/caffeine.html
• ↑ https://kidshealth.org/en/parents/child-caffeine.html
• ↑ https://www.health.harvard.edu/staying-healthy/exercising-to-relax
• ↑ https://www.hsph.harvard.edu/nutritionsource/stress-and-health/
• ↑ https://health.clevelandclinic.org/eat-these-foods-to-reduce-stress-and-anxiety
• ↑ https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/
• ↑ https://medicine.llu.edu/academics/resources/test-anxiety-tips
• ↑ https://www.bbcgoodfood.com/howto/guide/eating-exams
• ↑ https://psychcentral.com/stress/stress-relieving-foods
• ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9681652/
• ↑ https://hub.jhu.edu/2014/01/12/caffeine-enhances-memory/
• ↑ https://success.oregonstate.edu/learning/test-tips
• ↑ https://www.ocr.org.uk/students/exam-support/managing-stress/
• ↑ https://www.stress.org/chewing-gum-reduces-stress
• ↑ https://www.nhs.uk/mental-health/children-and-young-adults/help-for-teenagers-young-adults-and-students/tips-on-preparing-for-exams/
• ↑ https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/symptoms/
• ↑ https://www.uofmhealth.org/health-library/uz2225
• ↑ https://www.psychologytoday.com/basics/affective-forecasting
• ↑ https://www.mdaap.org/pdf/Bi_Ped_Challenging_Catastrophic_Thinking.pdf
• ↑ https://quillbot.com/courses/effective-learning-strategies/chapter/chapter-13-test-taking-strategies/
• ↑ https://psychcentral.com/blog/8-tips-to-help-stop-ruminating

About This Article

To deal with exam stress, make sure you take frequent breaks as you're studying, which will help you de-stress and recharge. Also, take care of yourself during the lead up to your exam by getting plenty of sleep every night, exercising, and staying hydrated, since feeling tired and sluggish can make you more stressed. Then, on the day of your exam, eat a good breakfast and arrive early to your test so you're not feeling rushed. To learn how to overcome stress during your test, scroll down! Did this summary help you? Yes No

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Has this ever happened to you? You’ve been studying hard for your chemistry midterm, but when you walk into your exam, your mind goes blank. As you sit down to start your test, you notice your sweaty palms and a pit in your stomach. 

If these classic signs of test anxiety sound familiar, your grades and test scores may not reflect your true abilities. Learn ways to manage test anxiety before and during a stressful test.

What is Test Anxiety?

While it’s completely normal to feel a bit nervous before a test, some students find test anxiety debilitating. Racing thoughts, inability to concentrate, or feelings of dread can combine with physical symptoms like a fast heartbeat, headache, or nausea. Whether it’s the ACT , an AP exam , or an important history final, test anxiety has the power to derail weeks and months of hard work. 

Test Anxiety Tips

According to the ADAA , causes of test anxiety may include a fear of failure, lack of adequate prep time, or bad experiences taking tests in the past. You're not alone! Here's what you can do to stay calm in the days leading up to and during your test.

1. Be prepared.

Yes, this seems obvious, but it bears repeating. If you feel confident that you’ve prepped thoroughly, you’ll feel more confident walking into the test. Need help reviewing tough concepts or question types? The test prep experts at The Princeton Review can provide that extra boost you need to feel cool and collected.

2. Get a good night’s sleep.

Cramming is never the answer, and pulling an all-nighter can exacerbate your nerves. Having adequate rest (9–10 hours per night) is likely to be more beneficial than rereading a text until dawn (But if you ARE up late studying and have a question, our on-demand tutors are there for you.)

3. Fuel up.

Eat a nutritious breakfast before the test and pack smart snacks for ongoing energy. Look for foods that offer a steady stream of nutrients, rather than a sugar high followed by a crash.

4. Get to class—or the testing site—early .

Feeling rushed will only amp up the anxiety. Pack everything you need for the exam the night before and set the alarm, so you can get out the door on time.

5. Have a positive mental attitude .  

Bring a picture of your happy place or come up with a morale-boosting mantra like “I can do this” or “I worked hard and deserve this.” Peek at your picture or recite your mantra, right before the test begins.

6. Read carefully.

Read the directions thoroughly and read all answers before making a choice or starting the essay. There is nothing worse than putting time into a question and realizing you are not solving for x, or the essay is off target. Slowing down can help you stay focused.

7. Just start.   

The blank page can maximize your anxiety. After you’ve read the directions, dive right in by making an outline for an essay answer. Or, find some questions you can ace to build up your confidence and momentum. You can always go back and change things later if needed, but a few quick answers can get the ball rolling.

Read More: 5 Signs You Need a Tutor

8. Don’t pay attention to what other people are doing.

Everyone else is scribbling away? Ack! What do they know that you don’t? It doesn’t matter. Pay attention to your own test and pace, and forget about the other students in the room.

9. Watch the clock .

Realizing that time is almost up and there are lots of test questions left can make it hard to do anything useful in those final minutes. Stay on pace by scoping out the whole test before getting started. Mentally allocate how much time you’ll spend on each section. If there’s time to recheck, even better.

10. Focus on calm breathing and positive thoughts .

Deep breathing can slow down a beating heart or a racing mind, so practice these techniques at home. The very act of concentrating on breathing and thinking can biometrically alter those anxious feelings.

Sometimes just remembering that some  test-taking anxiety is a normal part of school can help make it easier to handle. If you need a confidence boost, try a session with an online tutor. From PhDs and Ivy Leaguers to doctors and teachers, our tutors are experts in their fields, and they know how to keep your anxiety at bay.

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10 top tips for coping with exam stress

Exam stress is a common experience, but it doesn't have to hold you back. here are 10 top tips to help you manage your stress, stay focused, and feel ready for your exams..

The run up to your A levels can be a stressful time. There is a pressure to perform well and a lot of different subjects to revise for. This can often feel overwhelming. However, it's essential to remember that stress is a natural response to challenging situations, and there are strategies you can employ to manage it effectively. Here are our tips to help you cope with exam stress, revision and prepare you to perform at your best:  

1. Plan your revision:  

Break down your revision into manageable chunks and create a study schedule that works for you. Set realistic goals for each study session and prioritise the topics that you find most challenging. Planning can help reduce last-minute cramming and alleviate feelings of being overwhelmed.  

2. Practice mindfulness:  

Incorporate mindfulness techniques into your daily routine to help manage stress and improve focus. Techniques such as deep breathing, meditation, and progressive muscle relaxation can help calm your mind and reduce anxiety levels.  

3. Take time away from revising:  

It's essential to give your brain time to rest and recharge during revision sessions. Take regular breaks every 45-60 minutes to stretch, go for a walk, or do something you enjoy. Stepping away from your study materials can help prevent burnout and improve overall productivity.  

4. Stay active:  

Physical activity is a proven stress reliever and can help improve your mood and concentration levels. Incorporate regular exercise into your routine, whether it's going for a run, practicing yoga, or simply going for a walk. Even short bursts of activity can have a positive impact on your mental well-being.  

5. Eat well and stay hydrated:  

Fuel your body and brain with nutritious foods and plenty of water. Avoid having too much caffeine and sugar, as these can contribute to feelings of anxiety and disrupt sleep patterns. Try to stick to balanced meals and snacks that provide sustained energy and focus.  

6. Get plenty of sleep:  

Getting enough sleep is crucial for your cognitive function and memory. Aim for 7-9 hours of quality sleep each night and establish a relaxing bedtime routine to help you unwind and prepare for restful sleep. Avoid screens and stimulating activities before bed and create a comfortable sleep environment free from distractions.  

7. Reach out for support:  

Don't be afraid to ask for help if you're struggling with exam stress. Talk to your teachers, friends, or family members about how you're feeling, and consider seeking support from a counsellor or mental health professional if needed. Remember that you're not alone, and there are people who care about your well-being and want to help you succeed.  

8. Practice self-compassion:  

Be kind to yourself during the exam period and know that it's okay to feel stressed or anxious at times. Avoid negative self-talk and focus on your progress rather than dwelling on mistakes or setbacks. Celebrate your achievements, no matter how small, and remember that your worth is not defined by your exam results.  

9. Keep things in perspective:  

These exams aren’t the end of the world. Think about the future and your goals. Don’t stress about trying to get straight A*s when you can get Bs and get into a perfectly good university and do the course you want to. Spend time on extracurricular activities that you enjoy and manage your mental health and happiness.  

10. Try to have fun:  

Don’t revise without a break because you will become mentally and physically drained. Find time to take a break and do something that you enjoy. Try Kinesthetic revision activities that use practical strategies to make your learning more fun.  

By implementing these coping strategies, you can effectively manage exam stress and approach your A level exams with confidence and resilience. Remember to put self-care and well-being first throughout the exam period, and trust in your abilities to succeed. 

• Exam revision techniques
• Creating a revision timetable
• How to revise for exams: Top tips

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