how to overcome exam stress essay

Daniel Wong

How to Relieve Stress Before a Test: 25 Research-Backed Tips

Updated on September 25, 2021 By Daniel Wong 47 Comments

Does exam stress frequently affect your grades?

If so, you’re in the right place.

In this article, I’ll share with you scientific tips that are proven to help you overcome exam stress.

I guarantee that if you apply the tips, you’ll become a calmer, happier and more successful student .

Let’s get started!

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Stay active and improve your physical health to relieve stress before a test

Physical activity is one of the best, scientifically proven methods to combat stress.

Exercise directly reduces stress hormones, such as adrenaline and cortisol. At the same time, exercise stimulates the production of endorphins, which elevate your mood and are natural painkillers.

In addition, when your physical health improves, you’ll be in a better position to handle stress effectively.

Everyone knows you should stretch to improve your flexibility, but did you also know that stretching is proven to reduce tension and blood pressure too? [1]

Here’s a practical 15-minute stretching workout to get you started.

2. Take a short walk

Walking gives you time to think, as well as time to get away from studying for a short while.

Going for a walk with your family or friends for 10 or 20 minutes a day is a great way to unwind.

3. Exercise regularly

Research has shown that high-intensity aerobic exercise has positive effects on well-being. [3]

It’s time to get moving!

This doesn’t mean that you have to start training for a marathon, but it does mean that you need to introduce some regular exercise into your life.

Here are some suggestions:

• Do some form of exercise (jogging, biking, walking, callisthenics) 3 to 5 times a week for 30 minutes each time.
• Set small – even tiny – daily goals and focus on consistency. Scientific research indicates that frequency is more important than intensity when it comes to forming new habits like exercise.
• Do exercise that’s enjoyable for you.
• If you simply don’t find any form of exercise enjoyable, distract yourself with music, audiobooks or podcasts while you’re exercising.
• Find an “exercise buddy”. It’s easier to stick to a routine when you have an exercise buddy.

4. Get some sunlight every day

A way to increase your serotonin levels is to increase your exposure to sunlight. [4]

Anywhere from 5 to 15 minutes of sunlight per day will help to keep your serotonin levels in the healthy range.

But remember to wear a hat and to apply sunscreen if you’re going to be out in direct sunlight for longer than 15 minutes.

5. Get enough sleep

Stress and sleep have a two-way relationship. Stress can make it more difficult to fall asleep. It can even lead to sleep disorders.

At the same time, getting a good night’s sleep reduces the effects of stress.

Practise these tips to get a good night’s rest every night:

• Try to go to sleep and get up at the same time every day. This helps to set your body’s internal clock and optimises the quality of your sleep.
• Avoid sleeping in, even on weekends. Aim to keep your sleep schedule as regular as possible. If you have a late night, try taking a short nap the following day, rather than sleeping in.
• Keep your electronic devices out of your bedroom. The blue light emitted by your electronic devices (e.g. phone, tablet, computer, TV) is especially disruptive to sleep.
• Wind down before you go to bed. Turn off all your devices an hour before it’s time to sleep. Read a book, listen to some calming music, or think of a happy memory.

6. Do deep breathing exercises

Science has proven that deep breathing reduces your cortisol levels. [6]

There are many deep breathing exercises you could try, but here are a couple of them to get you started:

• Belly breathing: Sit or lie in a comfortable position and place one hand on your belly. Breathe in deeply through your nose, and feel your hand being pushed outwards as the air fills your lungs. Now exhale through your mouth, and feel your hand moving inwards. Repeat 5 to 6 times.
• Morning breathing: When you get out of bed, stand up straight, bend your knees slightly, and bend forward from the waist. Let your arms hang limply towards the floor. Breathe in slowly, returning to your original standing position as you do. Your head should be the last part of your body to straighten. Exhale slowly, returning to the bent position by the end of your breath. Repeat 5 to 6 times.

7. Get enough vitamin C

The human body doesn’t produce vitamin C, so it’s vital that you consume plenty of it in your diet.

Here’s a list of fruits and vegetables that are rich in vitamin C:

• Pepper/capsicum
• Strawberries

8. Reduce your sugar intake

Research shows that when you’re stressed, your adrenal glands release cortisol – a stress hormone – to manage it. [8]

But cortisol also affects your blood sugar level. So, the more your sugar intake spikes, the more stressed you’ll feel.

Did you know that what happens in the morning has more effect on how your body manages stress than at any other time?

This is because your body sets its blood sugar “clock” based on what you do after you wake up.

Here are some practical tips to help you reduce your sugar intake and maintain a healthy diet:

Don’t:

• Skip breakfast.
• Eat sugary cereals or candy.
• Drink sugary drinks.
• Eat a high-protein breakfast. Include eggs, peanut butter, oats or nuts.
• Eat 4 to 5 servings of fruits and vegetables a day.
• Eat more fish, e.g. salmon, trout.

Organisational tips to prevent stress before a test

Strong organisational skills and focus will help you schedule time to study for an exam well in advance.

Starting too late and cramming in too much information before an exam is a common cause of anxiety. So, take that pressure off of yourself and turn stressful exams into… just exams without the stress.

9. Clear your room and your desk

It turns out it’s not just something your mother says to get you to clean your room. It’s scientifically correct. [9]

The more clutter you have around your workspace, the less you’re able to concentrate on preparing for the exam. This is because your brain is being bombarded by so many distractions.

Physical clutter overloads your brain and impairs your ability to think, which leads to stress.

So you need to clear your desk and your room. Do the following to get organised :

• Reduce as much clutter as you can around your workspace. Get rid of anything that doesn’t need to be there, e.g. photos, snacks, staplers. Move them out of sight, or out of your room completely.
• Use drawers. Store things away in your drawers or wardrobe. The only things you should have on your desk are the tools and books you need to complete your current assignment.
• Clean your space. Now that you’ve cleared your space, give your desk and room a good clean.
• Straighten up before you go. Take 5 minutes at the end of the day to clear everything away, so you can start again tomorrow with an uncluttered desk and an uncluttered mind.

10. Learn and apply time management techniques

A study involving students revealed that those who had been taught time management techniques showed lower levels of exam-related anxiety than those who had not. [10]

Effective time management includes getting enough rest and a good night’s sleep, which leaves you feeling more energised so that you’re able to focus when studying .

Managing your time well helps you to avoid feeling overwhelmed, so you’ll be less stressed.

Here are just a few of the many time management techniques I used to become a straight-A student, while still getting 8 hours of sleep a night:

• Take a break after studying for 40 to 50 minutes. For most students, working in blocks of 40 to 50 minutes helps them to be as productive as possible.
• Complete assignments at least one to two days before they’re due. By doing this, you’ll have time to check through your work thoroughly.
• Block out time for studying. Put it in your calendar and treat it as if it’s a fixed appointment.

11. Don’t multitask

Doing several tasks at once may seem like an efficient use of your time, but multitasking actually wastes time and reduces the quality of your work.

Here’s how to avoid multitasking:

• Get rid of all distractions before you start work (see Tip #1).
• Close all the unused tabs in your browser, and minimise all other windows on your computer screen.
• Make a list of all the tasks you need to complete for the day; work through the list one item at a time.
• Set a realistic deadline for every task on the list.

12. Reduce your phone usage

Who would have thought your mobile phone could cause stress?

Research shows that overuse of mobile phones not only causes stress, but can also have a negative impact on your mental health . [12]

So it’s time to get smart about your smartphone.

Here are a few things you could try:

• Check your social media feeds just once or twice a day.
• Turn off all notifications.
• Put your phone on airplane mode, or better still, switch it off after 9pm.

If you’re still struggling, there are fun apps designed to help you ignore your mobile phone and focus on studying for your exams, such as Forest .

When you want to concentrate, you can plant a seed in Forest, which will take 30 minutes to grow. But if you get distracted and leave the app, your tree will wither and die.

Stimulate your senses and de-stress before a test

If you know you typically get stressed before an exam, try sensory stimulation. These activities can help you get out of your head and into your body.

If you try any of these tips while taking a study break, be sure to get back to work soon. Otherwise, you’ll just be procrastinating and you’ll be even more stressed afterwards.

13. Sing your heart out

When you sing, you release endorphins, which are associated with feelings of pleasure.

And the more you sing, the more you increase your endorphins and lower your levels of cortisol.

So if you’re trying to beat exam stress, sing your heart out when you’re taking a break!

14. Read something for leisure

It’s proven that reading for pleasure can reduce stress by up to 68%. [14]

Reading relaxes your body by lowering your heart rate and easing the tension in your muscles.

So the next time you feel the tension rise at the thought of an impending exam, pick up a good book and give yourself a 10-minute reading break.

15. Try aromatherapy

Research has shown that aromatherapy has the power to evoke emotions and memories and can impact your body through your nervous system. [15]

This makes aromatherapy an effective tool to help you deal with exam stress.

Here are 6 scents or oils to help you relieve stress and improve your sleep quality:

• Ylang ylang

Various studies have shown that these aromatherapy oils can lower your blood pressure, heart rate, and even skin temperature, as well as soothe anxiety by calming the nervous system.

16. Drink tea

A study has found that black tea has health benefits linked to stress relief. [16]

Other teas that anecdotally aid stress relief are peppermint tea, because it’s a natural muscle relaxant; chamomile tea, which helps insomnia and reduces irritability; and lemon balm tea, which reduces cortisol and improves sleep.

Enjoy a soothing cup of tea every day, and it will help you to prepare more effectively for your exams.

17. Eat dark chocolate

This is great news for chocolate lovers!

But remember, the chocolate must be dark (with 70% or more cocoa).

In addition, dark chocolate is a calorie-dense food, so it’s not recommended that you eat more than 40g to 60g a day.

Strengthen your mental endurance ahead of stressful exams

School and life can get stressful at times.

The situation isn’t always going to be within your control, but you can control how you react to and deal with stress.

Before a stressful situation comes up, you can work on building your mental endurance to become more confident and resilient.

18. Practise mindfulness

Mindfulness-based stress reduction (MBSR) is scientifically proven to be an effective treatment for reducing stress. [18]

Although it was initially created to help hospital patients, MBSR is now used by a broad range of people, including students.

Mindfulness is the practice of being aware of your mind and body.

For example, to practise mindfulness, close your eyes and focus entirely on your breathing. Be aware of every breath and “follow” the air as it goes from your lungs and out through your nose.

You can also try lying with your back on the floor while keeping your eyes closed. “Move” your focus through your body, focusing on one area at a time.

You don’t have to be sitting or lying down to practise mindfulness. You can do it while you’re walking.

Focus on the sensations in your body as you walk. Notice the feeling in your feet as they touch the ground, and the movement of your hips with each step.

The more you practise mindfulness, the more fully present you’ll be wherever you are, and the less stressed you’ll be.

19. Listen to quiet, calming music

I’ve already mentioned that singing can help to reduce exam stress, but so can listening to music – especially slow, soothing classical music, like this .

The comforting power of music is well established, which makes music an effective stress management tool. [19]

Listening to music has a relaxing effect on our minds and bodies, slowing our pulse, lowering our blood pressure, and decreasing our levels of stress hormones.

So set aside 10 minutes a day to tune in to some classical music and tune out your exam stress.

20. Write down the things you’re worried about

In the experiment, students were asked to complete a brief expressive writing assignment right before taking a test.

The results showed that doing the writing assignment significantly improved the students’ exam scores, especially those who were habitually anxious about taking tests.

Just writing about your worries before an exam can boost your grades – so do this before your next exam!

21. Think of a happy memory

Research suggests that the natural chemical, serotonin, creates a sense of well-being and helps your brain to function at peak capacity. [21]

One way to produce more serotonin is to think positive thoughts.

Start by thinking about a happy memory – something that makes you smile. Think of it as your happy place and go there in your mind as often as possible.

When you feel stressed, think about your favourite memory from your childhood, or about something you did as a family recently that was fun.

22. Write down 3 things you’re thankful for

I’m sure you’re grateful for many things in your life.

Maybe you’re grateful for a loving family or loyal friends. Or maybe you’re just grateful you passed your last math exam.

But perhaps you don’t express that gratitude often.

Did you know that if you write down all the things you’re grateful for, your health will improve?

Studies have found that expressing gratitude can lower your blood pressure, improve your sleep and boost your immune system. [22]

So when you’re taking a break from studying, why not write down 3 things you’re grateful for?

It could be something you take for granted, like the invention of the Internet (I’m extremely thankful for that!), or something like the fact that you get to attend school.

Your body and mind will thank you for cultivating a habit of gratitude.

23. Use positive affirmations

In fact, research has shown that positive affirmations can help reduce exam stress by reducing adrenalin levels. [23]

Here are some positive affirmations you can try the next time you feel those stress levels rising. Repeat them out loud to yourself several times a day:

• I’m becoming more focused.
• I’m continuing to work hard.
• I’m getting better at taking exams.
• I’m enjoying the process of learning.
• I’m motivated to prepare well for this exam .
• I’m going to perform well on this exam.
• Learning is meaningful and fun.
• I’m developing self-discipline.
• I love the challenge of taking exams.

24. Focus on progress, not perfection

Do you sometimes feel as if you’re not good enough? Do you think that you’ll never be able to achieve the goals you’ve set for yourself?

If so, you may be a perfectionist.

This is another way of saying you’re too hard on yourself, which means that you need to focus on the progress you’re making instead of your perceived failures. [24]

Being a perfectionist may sound ideal, but it often causes undue stress.

These are some ways to deal with it:

• Set realistic goals instead of trying to achieve the impossible.
• Celebrate small and big successes.
• Make sure you take time out from studying to do things you enjoy.
• Invest in the relationships that matter the most to you.
• Find ways to contribute at home and at school, because this will shift your focus toward the needs of others.
• Learn to use words like “acceptable” and “good”, because if you always aim for “perfection”, you may not even make progress.

25. Be kind to yourself

Stress weaves its way into your life when you’re too hard on yourself. So ease up and give yourself a break. It’s time to practise self-compassion.

Research indicates that self-compassion reduces your stress levels and improves your sense of well-being. [25]

These are some ways to practise self-compassion:

• At the end of each day, write down 3 of your achievements. It doesn’t matter how big or small these achievements are, e.g. completing your math assignment, reading a chapter of your history textbook. What matters is that you acknowledge these achievements.
• Talk to yourself kindly. Speak to yourself as if you’re your own best friend.
• Do something fun every day. Life doesn’t have to be serious all the time.
• Set realistic goals . Don’t set yourself up for failure by setting impossible targets.

These are the 25 tips backed by research, which will enable you to beat exam stress.

Now it’s over to you…

Do you use any techniques to overcome exam stress that aren’t listed in this article?

Or maybe you have a question you’d like to ask.

Let me know by leaving a comment below!

September 12, 2018 at 4:30 pm

Thank you so much!

September 12, 2018 at 4:31 pm

You’re very welcome.

September 16, 2019 at 10:15 am

This is really helpful thank you so much respected sir

September 19, 2019 at 1:02 am

really helpful….thank you so much

March 2, 2020 at 5:50 pm

Thanks a lot Really helped

September 28, 2020 at 8:04 pm

That’s great sir, thank you so much. I followed all the rules which you gave and I am less stressed now ☺☺

September 12, 2018 at 5:10 pm

Thank you so much Daniel. You are a great help to students and parents.

September 12, 2018 at 10:20 pm

You’re welcome.

September 12, 2018 at 11:27 pm

September 13, 2018 at 9:19 am

September 12, 2018 at 11:46 pm

Thank you….. How to overcome sleepyness in evenings which waste lot of time please reply 😢😢

September 13, 2018 at 9:20 am

You’re welcome. That’s a topic that I can try to address in future articles – thanks for sharing.

September 13, 2018 at 12:19 am

This information is very helpful

I’m glad to hear that.

September 13, 2018 at 3:44 am

September 13, 2018 at 9:48 am

Very useful tips. Students are extremely stressed during exam times. Am going to share these with mine.

September 13, 2018 at 9:50 am

I hope your students find the tips very useful.

September 13, 2018 at 7:21 pm

Im Most grateful,this came at the right time.

September 13, 2018 at 9:41 pm

That’s great to know!

September 18, 2018 at 10:48 pm

Great article. Hope you have these information on video formats to reach large audience most likely on youtube.

September 19, 2018 at 8:42 am

Thank you for the suggestion!

May 13, 2019 at 5:22 am

thank you so much. I am a fellow student stressing and i’ll 100% use these

September 21, 2018 at 11:15 am

Thanks for sharing this important topic of every student. I also discuss such things with my students, rather forward these tips to my students. Stay blessed in the loving and caring hands of ALMIGHTY. Prof. G.M. Hashmi

September 21, 2018 at 12:07 pm

September 27, 2018 at 1:59 pm

Keeping a diary and writing to-do lists each day will keep you super prepared and on track to getting everything done – and on time. Working out a daily routine and sticking to it is also good for the soul, as you’ll feel a lot more in control of how your day pans out.

October 7, 2018 at 1:12 pm

Sir this a awesome article were students are really refreshing learnt well Thanks for a awesome article Sir can u also tell us about food and body management for students And also can u share an app for this??

October 14, 2018 at 4:06 am

OMG I THOUGHT YOU WERE GONE FROM THE INTERNET BECAUSE EVERYTHING I SAW WAS FROM YEARS AGO! YAY YOU ARE SUCH AN INSPIRATION!

October 17, 2018 at 7:26 pm

Hello there and thanks for your information, I have certainly picked up allot new info from right your post. You are also provided information about best tips for exam,Which is very helpful to me and other people also.

November 1, 2018 at 5:49 am

Thanks very much this has helped to reduce my stress levels.. thanks

December 17, 2018 at 3:52 pm

thank you for information

December 29, 2018 at 10:22 pm

Oh well, that’s one great article you have shared on beating exam stress. I sometimes prefer listening to soft music to get rid of it. Thank you

January 16, 2019 at 1:27 pm

To overcome evening sleepiness,engage some interesting activities like: talk to your younger sister or brother;a friend for a chat ; a sketch a natural scenery that was advertised in newspaper/magazine;cover the book with a a transparency/brownsheet ;change refill of the pen used/replace with a new pen;keep books subject-wise in almirah/bookshelf;

February 6, 2019 at 3:56 pm

HI i found your website my exam is coming i am in stress so what can i do?

March 25, 2019 at 9:11 pm

This is really helpful thank you 🙏

May 1, 2019 at 3:43 am

It is an amazing article about how to deal with exam. Thank you so much for providing a solutions.

May 29, 2019 at 3:34 pm

Thanks for sharing, This is a very helpful post for every teacher and students, I recommend this blog to my students.

July 18, 2019 at 3:12 pm

thank you for this article this helps me a lot

July 18, 2019 at 3:15 pm

thank you for giving this amazing information

October 31, 2019 at 7:21 pm

This really helped me thank you

February 2, 2020 at 4:19 am

Thank you. Your article helped me a lot in my final board exams. It’s because of you that I have scored really above my expectations. It’s really elaborative and practical. I am your regular reader and really impressed with your work. Please make a youtube video on this article too because there you can impact many other lives too with awesome content Avoiding stressful people and planning my study routine helped me a lot which you can add in your article.

February 22, 2020 at 10:39 pm

25. Focus on progress, not perfection Do you sometimes feel as u have fallen and csnt get up there is no hope feelings alot hir or

August 9, 2020 at 2:05 am

This information is really useful and I have no doubt it will surely help me but how should one prepare for and during exams? That is really essential and I would like to request you to help me with that else the article is really gonna help me in longterm. Hope you take my request into consideration!

September 21, 2020 at 8:41 pm

In order to overcome test anxiety you must be well-prepared which will ultimately help in putting your mind at ease before the test day. Therefore, give yourself ample amount of time and do not rush things, you can start by joining study groups and training institutes that prepares you mentally and physically for complex exams. Along, with that you must never overlook the important of physical health and ensure you get at least 8 hours of sleep and exercise regularly.

February 17, 2021 at 12:52 am

Thanks a lot. This is very helpful.

February 4, 2022 at 8:09 pm

Oh well, thanks for sharing that excellent post about overcoming exam anxiety. To get rid of it, I sometimes prefer to listen to soft music. Thank you so much.

March 1, 2023 at 3:35 pm

your blog is helpful and informative for new readers. Kindly share so ideas on regular basis.

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• NeuroLaunch

Exam Stress Management: Effective Strategies for Academic Success and Mental Well-being

• Stress in Education
• NeuroLaunch editorial team
• August 18, 2024
• Leave a Comment

Table of Contents

Anxiety pulses through your veins like a relentless drumbeat as the clock ticks down to exam day, but what if you could transform that nervous energy into a superpower for academic triumph? Exam stress is a common experience for students across all levels of education, from elementary school to postgraduate studies. While a certain level of stress can be motivating, excessive anxiety can hinder performance and negatively impact mental well-being. In this comprehensive guide, we’ll explore the nature of exam stress, its causes, and most importantly, effective strategies to manage it and excel in your academic pursuits.

The Prevalence and Impact of Exam Stress on Students

Exam stress, also known as test anxiety, is a psychological condition characterized by intense feelings of worry, fear, and unease before, during, or after an examination. It’s a widespread phenomenon that affects students globally, regardless of their academic abilities or preparation levels. According to a recent study by the American Psychological Association, about 83% of US high school students reported experiencing stress related to school and exams.

The impact of exam stress can be far-reaching, affecting not only academic performance but also overall well-being. Students experiencing high levels of exam stress may suffer from decreased concentration, impaired memory recall, and reduced cognitive function – all of which can significantly hamper their ability to showcase their true potential during exams. Moreover, chronic exam stress can lead to more severe mental health issues, including anxiety disorders and depression.

In this article, we’ll delve into the root causes of exam stress, help you recognize its signs and symptoms, and provide you with a toolkit of effective strategies to manage stress and achieve academic success. We’ll also explore ways to create a supportive environment for exam preparation and discuss long-term strategies for building resilience against exam-related stress.

Understanding the Root Causes of Exam Stress

To effectively combat exam stress, it’s crucial to understand its underlying causes. While the specific triggers may vary from person to person, several common factors contribute to exam-related anxiety:

1. Pressure to Perform Well: In today’s competitive academic landscape, there’s often immense pressure on students to achieve high grades. This pressure can come from various sources, including personal expectations, parental influence, or the desire to secure future opportunities.

2. Fear of Failure: The fear of not meeting expectations or falling short of one’s goals can be paralyzing. This fear is often rooted in a misconception that academic performance defines one’s worth or future success.

3. Time Management Challenges: Poor time management skills can lead to last-minute cramming, which increases stress levels and reduces the effectiveness of study efforts. Mastering Time Management and Stress Reduction: A Comprehensive Guide for Students to Achieve Better Results in School can be instrumental in addressing this issue.

4. Perfectionism and Unrealistic Expectations: Setting impossibly high standards for oneself can create unnecessary pressure and anxiety. Perfectionism can lead to procrastination, as students may avoid starting tasks for fear of not meeting their own lofty expectations.

5. External Pressures from Family and Peers: Well-meaning parents, teachers, or peers may inadvertently contribute to exam stress by placing excessive emphasis on academic achievement or making comparisons with others.

Understanding these root causes is the first step in developing effective strategies to manage exam stress. By identifying the specific factors contributing to your anxiety, you can tailor your approach to address these issues head-on.

Recognizing the Signs and Symptoms of Exam Stress

Exam stress manifests in various ways, and being able to recognize its signs and symptoms is crucial for early intervention. Here are some common indicators to watch out for:

Physical Symptoms: – Headaches or migraines – Insomnia or disrupted sleep patterns – Stomach upset or nausea – Muscle tension and fatigue – Rapid heartbeat or palpitations

Emotional Symptoms: – Increased anxiety or panic attacks – Irritability and mood swings – Feelings of overwhelm or helplessness – Low self-esteem or self-doubt – Excessive worry about the future

Cognitive Symptoms: – Difficulty concentrating or focusing – Memory issues, especially when trying to recall studied material – Racing thoughts or mind blanks – Negative self-talk or catastrophizing – Difficulty making decisions

Behavioral Changes: – Procrastination or avoidance of study-related tasks – Social withdrawal or isolation – Changes in appetite (either increased or decreased) – Increased reliance on caffeine or other stimulants – Neglecting self-care or personal hygiene

If you’re experiencing several of these symptoms, it may be helpful to take an Comprehensive Anxiety Test: Understanding, Assessing, and Managing Exam-Related Stress to gain a better understanding of your stress levels and potential coping strategies.

Effective Strategies for Managing Exam Stress

Now that we’ve identified the causes and symptoms of exam stress, let’s explore some proven strategies to manage it effectively:

1. Developing a Structured Study Plan: Creating a well-organized study schedule can significantly reduce stress by ensuring you cover all necessary material and avoid last-minute cramming. Break down your study material into manageable chunks and allocate specific time slots for each subject. Be sure to include regular breaks to maintain focus and prevent burnout.

2. Practicing Mindfulness and Relaxation Techniques: Incorporating mindfulness and relaxation exercises into your daily routine can help calm your mind and reduce anxiety. Techniques such as deep breathing, progressive muscle relaxation, and guided imagery can be particularly effective in managing exam stress. Apps like Headspace or Calm offer guided meditations specifically designed for students.

3. Incorporating Regular Exercise and Healthy Eating Habits: Physical activity is a powerful stress-buster. Aim for at least 30 minutes of moderate exercise daily, whether it’s a brisk walk, yoga, or a gym session. Additionally, maintaining a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help stabilize your mood and energy levels.

4. Utilizing Active Learning and Memory Techniques: Engage with your study material actively rather than passively reading. Use techniques such as the Pomodoro method, spaced repetition, mind mapping, and teaching concepts to others to enhance understanding and retention. These methods can make studying more efficient and less stressful.

5. Seeking Support from Teachers, Counselors, and Peers: Don’t hesitate to reach out for help when you need it. Teachers can provide clarification on difficult concepts, counselors can offer stress management techniques, and peers can provide emotional support and study partnerships. Remember, seeking help is a sign of strength, not weakness.

Creating a Supportive Environment for Exam Preparation

Your study environment plays a crucial role in managing exam stress and optimizing your preparation. Here are some tips for creating a supportive study space:

1. Organizing a Conducive Study Space: Designate a specific area for studying that is comfortable, well-lit, and free from distractions. Ensure you have all necessary materials within reach and consider using noise-cancelling headphones if you’re in a noisy environment.

2. Minimizing Distractions and Setting Boundaries: Identify and eliminate potential distractions, such as social media notifications or unnecessary phone calls. Communicate your study schedule to friends and family, and ask for their support in maintaining a quiet, focused environment during your study hours.

3. Balancing Study Time with Breaks and Leisure Activities: While it’s important to dedicate sufficient time to studying, it’s equally crucial to take regular breaks and engage in activities you enjoy. This balance helps prevent burnout and maintains overall well-being. Consider using the 50/10 rule: 50 minutes of focused study followed by a 10-minute break.

4. Fostering a Positive Mindset and Self-Talk: Practice positive self-talk and reframe negative thoughts. Instead of thinking, “I’m going to fail this exam,” try, “I’ve prepared well, and I’ll do my best.” Cultivating a growth mindset can help you view challenges as opportunities for learning and improvement.

5. Collaborating with Study Groups for Motivation and Support: Joining or forming a study group can provide motivation, accountability, and emotional support. Discussing concepts with peers can enhance understanding and make studying more enjoyable. Just ensure that the group remains focused and productive.

Long-term Strategies for Building Resilience to Exam Stress

While the strategies mentioned above are effective for managing immediate exam stress, developing long-term resilience is key to sustained academic success and overall well-being. Here are some approaches to consider:

1. Developing Effective Time Management Skills: Mastering time management is crucial for reducing stress not just during exam periods, but throughout your academic journey. Learn to prioritize tasks, use tools like digital calendars or planners, and avoid procrastination. Mastering Deadline Stress: Strategies for Thriving Under Pressure offers valuable insights into managing time effectively.

2. Cultivating a Growth Mindset: Embrace challenges as opportunities for growth rather than threats. Understand that intelligence and abilities can be developed through effort, learning, and persistence. This mindset can help you approach exams with confidence and resilience.

3. Practicing Self-Care and Stress Management Techniques Year-Round: Don’t wait for exam season to start taking care of yourself. Incorporate stress management techniques, regular exercise, and healthy habits into your daily routine. This ongoing practice will make it easier to manage stress when exams do come around.

4. Setting Realistic Goals and Celebrating Small Victories: Break down large goals into smaller, achievable milestones. Celebrate your progress along the way, no matter how small. This approach can boost motivation and self-confidence, making exam preparation feel less daunting.

5. Building a Strong Support Network: Cultivate relationships with supportive friends, family members, teachers, and mentors. Having a reliable support system can provide emotional comfort and practical assistance during stressful times. Comprehensive Stress Management Resources for Students: A Guide to Academic Success and Well-being can help you identify and utilize various support resources.

Tailoring Strategies for Different Types of Exams

It’s important to recognize that different types of exams may require slightly different approaches to stress management. Here are some specific strategies for common exam scenarios:

1. Midterm Exams: Midterms often come in clusters, which can be particularly stressful. Focus on maintaining a consistent study schedule throughout the semester to avoid last-minute cramming. Conquering Midterm Stress: Strategies for Academic Success and Mental Well-being provides targeted advice for managing this unique challenge.

2. Final Exams: Finals week can be especially intense, with multiple exams in a short period. Start preparing early, create a comprehensive study schedule, and prioritize self-care during this time. Conquering Finals Stress: A Comprehensive Guide to Thriving During Exam Season offers valuable tips for navigating this high-pressure period.

3. Professional Certification Exams: Exams like the CFA or Bar exam come with their own set of pressures, often tied to career advancement. Long-term preparation and stress management are crucial. Check out Mastering CFA Exam Stress: Strategies for Success and Well-being and Conquering Bar Exam Stress: A Comprehensive Guide to Maintaining Your Sanity and Succeeding for specialized advice.

Addressing Specific Stressors

Different students may face unique stressors that contribute to their exam anxiety. Navigating the Maze: Common Stressors for Students and How to Overcome Them provides an in-depth look at various stressors and tailored strategies to address them.

For those dealing with extreme or prolonged stress, it’s crucial to develop comprehensive coping mechanisms. Mastering Stress: The Ultimate Guide to Dealing with Extreme or Prolonged Stress offers valuable insights and techniques for managing severe stress situations.

Managing exam stress is an essential skill for academic success and overall well-being. By understanding the root causes of exam anxiety, recognizing its signs and symptoms, and implementing effective stress management strategies, you can transform that nervous energy into a powerful tool for achievement.

Remember, the key to mastering exam stress lies in a holistic approach that combines proper preparation, self-care, and a positive mindset. Develop a structured study plan, practice relaxation techniques, maintain a healthy lifestyle, and create a supportive study environment. Most importantly, cultivate long-term resilience by developing effective time management skills, embracing a growth mindset, and building a strong support network.

As you approach your exams, keep in mind that stress is a normal part of the academic journey. It’s not about eliminating stress entirely, but rather learning to manage it effectively and use it to your advantage. With the right strategies and mindset, you can face your exams with confidence, showcase your true potential, and achieve the academic success you desire.

Don’t hesitate to seek help if you’re feeling overwhelmed. Reach out to teachers, counselors, or mental health professionals if you need additional support. Remember, taking care of your mental health is just as important as academic achievement.

Approach your exams with confidence, armed with these strategies and the knowledge that you have the power to manage your stress effectively. Your academic journey is about growth, learning, and personal development – embrace the challenge, and let your preparation and resilience guide you to success.

References:

1. American Psychological Association. (2019). Stress in America: Stress and Current Events.

2. Cassady, J. C., & Johnson, R. E. (2002). Cognitive test anxiety and academic performance. Contemporary Educational Psychology, 27(2), 270-295.

3. Hysenbegasi, A., Hass, S. L., & Rowland, C. R. (2005). The impact of depression on the academic productivity of university students. Journal of Mental Health Policy and Economics, 8(3), 145-151.

4. Putwain, D. W. (2008). Deconstructing test anxiety. Emotional and Behavioural Difficulties, 13(2), 141-155.

5. Regehr, C., Glancy, D., & Pitts, A. (2013). Interventions to reduce stress in university students: A review and meta-analysis. Journal of Affective Disorders, 148(1), 1-11.

6. Seligman, M. E., Ernst, R. M., Gillham, J., Reivich, K., & Linkins, M. (2009). Positive education: Positive psychology and classroom interventions. Oxford Review of Education, 35(3), 293-311.

7. Yeager, D. S., & Dweck, C. S. (2012). Mindsets that promote resilience: When students believe that personal characteristics can be developed. Educational Psychologist, 47(4), 302-314.

8. Zeidner, M. (1998). Test anxiety: The state of the art. Springer Science & Business Media.

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Essay on How to Overcome Exam Fear

Students are often asked to write an essay on How to Overcome Exam Fear 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 How to Overcome Exam Fear

Understanding exam fear.

Exam fear is a common feeling among students, caused by the pressure to perform well. It can lead to stress and anxiety, affecting your overall performance.

Effective Preparation

Start preparing early to avoid last-minute cramming. Make a study schedule and stick to it. Understanding the material helps reduce fear.

Healthy Lifestyle

Maintain a balanced diet and regular exercise. This boosts brain function and helps manage stress. Ensure you get enough sleep.

Positive Mindset

Stay positive and believe in your abilities. Practice relaxation techniques like deep breathing to calm your mind.

250 Words Essay on How to Overcome Exam Fear

Exam fear, often experienced as anxiety or stress, is a common issue among college students. It manifests as a fear of failure or underperformance, sometimes leading to counterproductive behaviors like procrastination or over-study. Understanding the root cause of this fear is the first step towards overcoming it.

Strategic Preparation

Effective preparation is critical to overcoming exam fear. Create a study plan well in advance of your exams, allocating time for each subject based on its difficulty and importance. This not only ensures comprehensive coverage of the syllabus but also alleviates fear by providing a sense of control over your studies.

Maintain a healthy lifestyle to keep your mind sharp and focused. Regular exercise, a balanced diet, and adequate sleep can greatly improve your cognitive function and reduce stress levels. Avoid excessive caffeine or energy drinks, which can increase anxiety.

Mindfulness and Relaxation Techniques

Incorporate relaxation techniques into your routine. Mindfulness meditation, deep breathing exercises, and yoga can help manage stress and improve concentration. These practices foster a calm mind, enabling you to approach exams with a balanced perspective.

Finally, cultivate a positive mindset. Understand that exams are not a measure of your worth but a tool for assessing knowledge. Embrace mistakes as learning opportunities and view exams as a chance to demonstrate your understanding.

In conclusion, overcoming exam fear requires a holistic approach encompassing strategic preparation, a healthy lifestyle, relaxation techniques, and a positive mindset. Through these strategies, you can transform exam fear into a productive force driving your academic success.

500 Words Essay on How to Overcome Exam Fear

Introduction.

Exams are a fundamental part of the educational system, an inevitable experience for every student. They are designed to measure a student’s understanding and knowledge of a subject. However, they often induce a sense of fear and anxiety. This phenomenon, known as exam fear, can hinder a student’s performance. Overcoming exam fear is crucial for achieving academic success and maintaining mental wellbeing.

Exam fear can manifest in various forms such as sleeplessness, loss of appetite, nervousness, and even panic attacks. It is often driven by the pressure to perform well, fear of failure, lack of preparation, or high expectations from oneself or others. Understanding the root cause of exam fear is the first step towards overcoming it.

Effective preparation is key to reducing exam fear. It involves creating a study schedule, understanding the exam format, and familiarizing oneself with the subject matter. A well-structured study plan can make the task less overwhelming and increase confidence. It is also important to practice under exam conditions to get accustomed to the time pressure and format.

Maintaining a healthy lifestyle is often underestimated in its ability to combat exam fear. Regular physical exercise can help reduce stress and improve mental clarity. A balanced diet provides the necessary nutrients for brain function, while adequate sleep enhances memory and cognitive functions. Avoiding excessive caffeine and junk food, which can induce anxiety, is also advisable.

Mindfulness and relaxation techniques can be very effective in managing exam fear. Mindfulness involves focusing on the present moment, which can help in reducing anxiety and improving concentration. Techniques such as deep breathing, progressive muscle relaxation, and meditation can help in achieving a calm state of mind.

Positive Mindset and Self-belief

Maintaining a positive mindset and self-belief is crucial in overcoming exam fear. It is important to understand that exams are not the ultimate measure of one’s worth or intelligence. Fear of failure should be replaced with the understanding that mistakes and setbacks are opportunities for learning and growth. Self-belief involves trusting one’s abilities and preparation, and having the confidence to face the challenge.

Seeking Support

Finally, seeking support from others can be highly beneficial. This could be from teachers, who can provide academic guidance, or from friends and family, who can provide emotional support. If exam fear becomes overwhelming, professional help from a counselor or psychologist should be sought.

Overcoming exam fear is a multifaceted process that involves understanding the fear, effective preparation, maintaining a healthy lifestyle, practicing mindfulness, cultivating a positive mindset, and seeking support when needed. By adopting these strategies, students can not only conquer exam fear but also enhance their overall academic performance and mental wellbeing.

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Enter your email to unlock an extra $25 off an sat or act program, by submitting my email address. i certify that i am 13 years of age or older, agree to recieve marketing email messages from the princeton review, and agree to terms of use., 10 ways to overcome test anxiety.

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.

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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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Why Are You So Anxious During Test Taking?

Sweaty palms, upset stomach, and a racing heartbeat...

Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book."

Amy Morin, LCSW, is a psychotherapist and international bestselling author. Her books, including "13 Things Mentally Strong People Don't Do," have been translated into more than 40 languages. Her TEDx talk,  "The Secret of Becoming Mentally Strong," is one of the most viewed talks of all time.

• Identifying

Test anxiety is a psychological condition in which people experience extreme distress and anxiety in testing situations. While many people experience some degree of stress and anxiety before and during exams, test anxiety can actually impair learning and hurt test performance. Test anxiety is a type of performance anxiety. In situations where the pressure is on and a good performance counts, people can become so anxious that they are actually unable to do their best.

Many people experience stress or anxiety before an exam. In fact, a little nervousness can actually help you perform your best. However, when this distress becomes so excessive that it actually interferes with performance on an exam, it is known as test anxiety.

Identifying Test Anxiety

While people have the skills and knowledge to do very well in these situations, their excessive anxiety impairs their performance. The severity of test anxiety can vary considerably from one person to another. Some people might feel like they have "butterflies" in their stomachs, while others might find it difficult to concentrate on the exam. This can also manifest in the following ways:

• A businessman freezes up and forgets the information he was going to present to his co-workers and manager during a work presentation.
• A high school basketball player becomes very anxious before a big game. During the game, she is so overwhelmed by this stress that she starts missing even easy shots.
• A violin student becomes extremely nervous before a recital. During the performance, she messes up on several key passages and flubs her solo. 

A little bit of nervousness can actually be helpful, making you feel mentally alert and ready to tackle the challenges presented in an exam. The  Yerkes-Dodson law  suggests that there is a link between arousal levels and performance. Essentially, increased arousal levels can help you do better on exams, but only up to a certain point.

Once these stress levels cross that line, the excessive anxiety you might be experiencing can actually interfere with test performance.

Excessive fear can make it difficult to concentrate and you might struggle to recall things that you have studied. You might feel like all the information you spent some much time reviewing suddenly seems inaccessible in your mind.

You blank out the answers to questions to which you know you know the answers. This inability to concentrate and recall information then contributes to even more anxiety and stress, which only makes it that much harder to focus your  attention  on the test. 

Symptoms of Test Anxiety

The symptoms of test anxiety can vary considerably and range from mild to severe. Some students experience only mild symptoms of test anxiety and are still able to do fairly well on exams. Other students are nearly incapacitated by their anxiety, performing dismally on tests or experiencing  panic attacks  before or during exams.​

According to the Anxiety and Depression Association of America, symptoms of test anxiety can be physical, behavioral, cognitive, and emotional.

Physical Symptoms

Physical symptoms of test anxiety include sweating, shaking, rapid heartbeat, dry mouth, fainting, and nausea. Sometimes these symptoms might feel like a case of "butterflies" in the stomach, but they can also be more serious symptoms of physical illness such as nausea, diarrhea, or vomiting.

Cognitive and Behavioral Symptoms

Cognitive and behavioral symptoms can include avoiding situations that involve testing. This can involve skipping class or even dropping out of school. In other cases, people might use drugs or alcohol to cope with symptoms of anxiety.

Other cognitive symptoms include memory problems, difficulty concentrating, and negative self-talk .

Emotional Symptoms

Emotional symptoms of test anxiety can include depression, low self-esteem , anger, and a feeling of hopelessness . Fortunately, there are steps that students can take to alleviate these unpleasant and oftentimes harmful symptoms. By learning more about the possible causes of their test anxiety, students can begin to look for helpful solutions.

Is test anxiety a disorder?

Test anxiety is not recognized as a distinct condition in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR). However, it can sometimes occur as a manifestation of another anxiety disorder such as social anxiety disorder , generalized anxiety disorder , or specific phobia .

Causes of Test Anxiety

While test anxiety can be very stressful for students who experience it, many people do not realize that is actually quite common. Nervousness and anxiety are perfectly normal reactions to stress. For some people, however, this fear can become so intense that it actually interferes with their ability to perform well.

So what causes test anxiety? For many students, it can be a combination of things. Poor study habits, poor past test performance, and an underlying anxiety problem can all contribute to test anxiety.

A few potential causes of test anxiety include:

• Fear of failure : If you connect your sense of self-worth to your test scores, the pressure you put on yourself can cause severe test anxiety.
• Poor testing history : If you have done poorly on tests before, either because you didn't study well enough or because you were so anxious, you couldn't remember the answers, this can cause even more anxiety and a negative attitude every time you have to take another test.
• Unpreparedness : If you didn't study or didn't study well enough, this can add to your feeling of anxiety.

Biological Causes

In stressful situations, such as before and during an exam, the body releases a hormone called adrenaline. This helps prepare the body to deal with what is about to happen and is commonly referred to as the  "fight-or-flight" response . Essentially, this response prepares you to either stay and deal with the stress or escape the situation entirely.

In a lot of cases, this adrenaline rush is actually a good thing. It helps prepare you to deal effectively with stressful situations, ensuring that you are alert and ready. For some people, however, the symptoms of anxiety they feel can become so excessive that it makes it difficult or even impossible to focus on the test.

Symptoms such as nausea, sweating, and shaking hands can actually make people feel even more nervous, especially if they become preoccupied with these test anxiety symptoms.

Mental Causes

In addition to the underlying biological causes of anxiety, there are many mental factors that can play a role in this condition. Student expectations are one major mental factor. For example, if a student believes that she will perform poorly on an exam, she is far more likely to become anxious before and during a test.

Test anxiety can also become a vicious cycle. After experiencing anxiety during one exam, students may become so fearful about it happening again that they actually become even more anxious during the next exam. After repeatedly enduring test anxiety, students may begin to feel that they have no power to change the situation, a phenomenon known as learned helplessness .

Three common causes of test anxiety include behavioral, biological, and psychological factors. Behaviors like failing to prepare can play a role, but the body's biological response to stress can also create feelings of anxiety. Mental factors, such as self-belief and negative thinking, can also lead to test anxiety.

How to Overcome Test Anxiety

So what exactly can you do to prevent or minimize test anxiety? Here are some strategies to help cope:

• Avoid the perfectionist trap . Don't expect to be perfect. We all make mistakes and that's okay. Knowing you've done your best and worked hard is really all that matters, not perfection.
• Banish the negative thoughts . If you start to have anxious or defeated thoughts, such as "I'm not good enough," "I didn't study hard enough," or "I can't do this," push those thoughts away and replace them with positive thoughts. "I can do this," "I know the material," and "I studied hard," can go far in helping to manage your stress level when taking a test.
• Get enough sleep . A good night's sleep will help your concentration and memory.
• Make sure you're prepared . That means studying for the test early until you feel comfortable with the material. Don't wait until the night before. If you aren't sure how to study, ask your teacher or parent for help. Being prepared will boost your confidence, which will lessen your test anxiety.
• Take deep breaths . If you start to feel anxious while you're taking your test, deep breathing may be useful for reducing anxiety. Breathe deeply in through your nose and out through your mouth. Work through each question or problem one at a time, taking a deep breath in between each one as needed. Making sure you are giving your lungs plenty of oxygen can help your focus and sense of calm.

Therapy and Medications Can Also Help

If you need extra support, make an appointment with your school counselor or primary care physician.

Depending on the severity of your symptoms, your physician may also recommend cognitive-behavioral therapy (CBT) , anti-anxiety medications, or a combination of both. CBT focuses on helping people change both the behaviors and underlying thoughts that contribute to unwanted behaviors or feelings.

Test anxiety can be unpleasant and stressful, but it is also treatable. If you believe that test anxiety is interfering with your ability to perform well, try utilizing some self-help strategies designed to help you manage and lower your anxiety levels.

If you or a loved one are struggling with an anxiety disorder, 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 .

Doherty JH, Wenderoth MP. Implementing an expressive writing intervention for test anxiety in a large college course .  J Microbiol Biol Educ . 2017;18(2):18.2.39. doi:10.1128/jmbe.v18i2.1307

American Psychological Association. Performance anxiety .

Porcelli AJ, Delgado MR. Stress and decision making: effects on valuation, learning, and risk-taking .  Curr Opin Behav Sci . 2017;14:33-39. doi:10.1016/j.cobeha.2016.11.015

Henderson RK, Snyder HR, Gupta T, Banich MT. When does stress help or harm? The effects of stress controllability and subjective stress response on stroop performance .  Front Psychol . 2012;3:179. doi:10.3389/fpsyg.2012.00179

Anxiety and Depression Association of America. Test anxiety .

Chand SP, Marwaha R. Anxiety . In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing.

Spielberger, CD, Anton, WD, & Bedell, J. The nature and treatment of test anxiety. In M. Zuckerman & CD. Spielberger (Eds.), Emotions and Anxiety: New Concepts, Methods, and Applications. London: Psychology Press; 2015.

 Cleveland Clinic. How sleeping better can give your brain a big boost (+ tips for making that happen) .

Yusefzadeh H, Amirzadeh Iranagh J, Nabilou B. The effect of study preparation on test anxiety and performance: a quasi-experimental study .  Adv Med Educ Pract . 2019;10:245-251. doi:10.2147/AMEP.S192053

By Kendra Cherry, MSEd Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book."

Exam Stress: Effective Management Report

Executive summary.

Exam period is always a time that every student wishes to phase out. According to Hemmings (2014), this period of anxiety could be a tough time for students because of the expectations required of them. The article also identifies the importance of parents’ participation in a child’s education, especially during the examination period, and presents ten ways for students to handle stress effectively. Some of the outlined ways are being prepared, exercising, concentrating on success and managing expectations.

The anxiety experienced during exam time affects most students, and this influences their overall performance. Hemmings (2014) presents ten ways/steps for students to manage stress effectively during the exam period. The first way is being prepared. Consistent with Hemmings (2014), early preparation lessens the likelihood of anxiety during the exam period.

By ensuring that a student has a proper study plan, exam period will be smooth and free from bouts of anxiety. The second way is avoiding overdoing things. A student should study with zeal in phases. This means that studying for a few minutes is better and efficient than reading for many hours. This assists a child in studying efficiently and reducing anxiety. The third way is exercise. According to Hemmings (2014), fresh air and exercise help a student in clarifying his/her mind and maintaining excellent health. Parents should encourage their children to participate in such endeavors.

The fourth way is breaking information down. This is one of the best ways of ensuring proper and efficient extraction of information while studying with minimal anxiety. Breaking down of information makes it easy for the student in terms of learning and understanding a subject or topic. This facilitates a high chance of understanding an issue or subject matter before an exam thus preventing anxiety prior to and in the course of the examination.

The fifth way is having sufficient sleep. It is important for a child to get enough rest for the relaxation of the mind and body. This helps in reducing mind-clog that is associated with tiredness. Getting sufficient sleep ensures relaxation of the brain for high performance the next day.

The sixth way is having open communication. In line with Hemmings (2014), it is important for parents to analyze the mood of a child who is sitting for an exam to understand the situation and assist in calming down the student in case of signs of anxiety. This helps a child by talking out the problems that he/she might be facing and the parents should assist the children by addressing their nervousness before it gets out of hand. The seventh way is taking healthy brain food. The author suggests that parents should provide food that is healthy and that will boost the function of their children’s brain. This means that food with high volumes of sugars should be avoided as it facilitates mental fogginess, which ultimately leads to brain lockdown.

The eighth way is mentorship from older siblings. When a child is sitting for an examination, the anxiety gets the best of him/her. It is, therefore, important for a parent to ensure that the child is ready for the exam in proper time. One of the ways is through advice from the child’s older brothers or sisters who have encountered such conditions before. This boosts a child’s morale through encouragement from an experienced person.

The ninth way is concentrating on success. A student should focus on the positive side of success and parents should ensure that regardless of the outcome, the child is awarded for efforts in his/her studies. The tenth way is managing expectations. Parents want their children to perform excellently and this generates expectations. A child will feel pressured to meet the anticipations of the parents, which leads to anxiety, and may hinder the student from performing well in subsequent exams. Parents should show their support to children who do not meet such high expectations.

Hemmings, R. (2014). 10 ways to manage exam stress effectively . Gulf News.

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IvyPanda. (2020, August 25). Exam Stress: Effective Management. https://ivypanda.com/essays/exam-stress-effective-management/

"Exam Stress: Effective Management." IvyPanda , 25 Aug. 2020, ivypanda.com/essays/exam-stress-effective-management/.

IvyPanda . (2020) 'Exam Stress: Effective Management'. 25 August.

IvyPanda . 2020. "Exam Stress: Effective Management." August 25, 2020. https://ivypanda.com/essays/exam-stress-effective-management/.

1. IvyPanda . "Exam Stress: Effective Management." August 25, 2020. https://ivypanda.com/essays/exam-stress-effective-management/.

Bibliography

IvyPanda . "Exam Stress: Effective Management." August 25, 2020. https://ivypanda.com/essays/exam-stress-effective-management/.

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