How to Deal with Exam Stress

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What is exam stress?

Exam stress can be different things to different people, and the stress can feel different at different times.Many words can describe the feelings of exam stress, for example:

  • Ovewhelmed
  • Scared
  • Anxious
  • Weighed down
  • Unable to focus
  • Under pressure
  • Angry
  • Impatient
  • Depressed
  • Alone/Lonely

    • What is exam stress?

    It can be characterised by physical feelings of "butterflies", nausea, sweats,needing to go to the toilet more often, dizziness and more. Sometimes we procrastinate.

    What you are experiencing is normal. If something is worthwhile and important to us we tend to feel nervous. In a sense it validates how important it is to us. If we had no nerves at all that would be unusual.

    So what can you do about it?

    1. Talk to someone. A friend, a family member, a teacher, a tutor, a counsellor. Research has shown that talking and naming feelings helps to deactivate the brain's fight or flight warning system which manifests as anxiety.
    2. Have Breakfast!! Eating when stressed can sometimes be difficult but it has proven that having breakfast increases students' concentration.
    3. Find someone to study with, join a study group, form a Snapchat revision group.Sometimes revision leaves us isolated.Studying with others can remind us we are not alone and are all finding exams challenging.
    4. SLEEP. Sleep is essential, and can be difficult at stressful times.
      • Ensure you have a good bedtime routine. Stop screen time of any sort at least 30 minutes before bed. Have a bath/shower, get a snack ensure it doesn't contain caffeine, this will definitely keep you awake.But find a routine that works for you.
      • If too much thinking is getting in the way of sleep, keep a note pad and pen by the bed so you can empty your thoughts out onto paper.
      • Sometimes we worry we are not getting enough sleep which can perpetuate the cycle, but there is evidence to suggest in some cases we are actually getting more sleep than we realise.
      • Use the 15 minute rule -If, after 15 minutes, you find that you are not asleep, don't stay in bed, get up and go into another room, keep the lights low and keep warm do something else, something boring or low key, perhaps reading a magazine. If you're still awake after another 15 minutes, get up again and repeat. This helps with associating your bed with sleep and has been found to be one of the most effective strategies to address long-term sleep difficulties.
    .

    Here are a few websites that can offer some other ideas around managing exam stress.

    https://www.mind.org.uk/for-young-people/feelings-and-experiences/exam-stress/#WhatIsExamStress"

    https://www.youngminds.org.uk/young-person/coping-with-life/exam-stress/#Dealingwithexamstress"

    https://help.open.ac.uk/coping-with-exam-stress"

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