Managing and Understanding Exam Stress
Exam season is fast approaching which can cause a wave of stress, anxiety or sleepless nights for students around the country. Whether it’s GCSEs, A-levels, professional qualifications or Functional Skills, the pressure to perform can feel overwhelming. Exams are stressful for most of us, but we all experience and cope with stress in different ways. As a result, it is important to learn how to manage stress and support your mental health during this time.
Why do exams cause stress?
Pressure and high expectations: Exams can be overwhelming and come with a lot of pressure. You may feel pressure from teachers or family members. Additionally, you may put a lot of pressure on yourself.
Future educational and careers prospects: For some, getting the right grades is needed for a certain course or job. This means that exams can largely influence future educational and career prospects. The fear of failure and uncertainty about the future may fuel anxiety.
Peer pressure: Comparison and the desire to measure up to peers can create an additional wave of pressure and further fuel anxiety and self-doubt. Students may feel pressure to perform at a certain level that matches others around them.
Fear of the unknown: The inability to predict the questions or difficulty of the exam may contribute to stress. This can cause a feeling of lack of control.
Time constraints: Dedicating time to revision can be difficult and it can be tricky to know if you have done ‘enough’ revision. You may feel guilty or disappointed in yourself for not using free time to study. It may also be difficult to balance revision with other life responsibilities.
Volume of content: You may be studying for exams in a range of subjects. You may also be studying for a range of types of exams, such as practical or written. The volume of content to revise can be overwhelming, adding to the stress load.
How to Manage Exam Stress
To manage exam stress, it is important to implement management strategies to support you in creating a healthier approach to studying and test-taking.
1. Create a study schedule: Creating a study schedule is a great way for you to establish a sense of control. A clear plan and structure can make studying a lot more manageable.
2. Experiment with study methods: Experiment with a range of study methods to find what works best for you. Don’t waste time on methods that do not work for you. Try active learning methods such as flashcards or teaching others.
3. Avoid comparison: Focus on yourself and your own progress. Everyone revises differently so limit time comparing yourself to others.
4. Look after your physical health: Physical health can have a large impact on mental performance. Get enough sleep, eat balanced meals, and stay hydrated. Lack of this can cause worsen memory recall and anxiety.
5. Manage stress in the moment: If you catch yourself feeling overwhelmed, practice some mindfulness techniques or breathing exercises. Step away from studying and take a short walk or write down your worries.
6. Seek support: Reach out to friends, family, or teachers for support and guidance. If necessary, consult with a school counsellor or seek professional help.
7. Practise self-care: Make time for activities that bring you happiness and relaxation. Taking breaks from studying and prioritising self-care activities can recharge your mind and reduce anxiety.
On the Day of the Exam
Before the day of the exam, take productive steps to manage anxiety. Make sure you get enough sleep, eating a nourishing meal, and arriving early to avoid rushing and feeling flustered. Use relaxation and mindfulness techniques before the exam, such as deep breathing to calm your nerves.
Remember: Exams are important, but they do not define your worth. Focus on personal growth, learning, and improvement rather than solely on the outcome. Keeping that perspective can take some of the emotional weight off the situation.
Useful Links
Place2Be – Navigating Exam Season free resources: https://www.place2be.org.uk/our-services/services-in-schools/navigating-exam-season-free-resources/
Mind – Exam stress information: https://www.mind.org.uk/for-young-people/feelings-and-experiences/exam-stress/
Young Minds – Exam stress: https://www.youngminds.org.uk/young-person/coping-with-life/exam-stress/
Ofqual: https://www.gov.uk/government/publications/coping-with-exam-pressure-a-guide-for-students
Showcase Training’s Mental Health Support: https://showcasetraining.co.uk/mental-health-support/