Exam stress & how to cope

In one study, students preparing for a big graduate entrance exam were told that feeling keyed-up before a test can actually help performance. They scored higher on the math section than students who were not told this, in practice and on the real test.

Later studies have had mixed results, so this is not magic. But it is worth trying to read butterflies as energy instead of a sign that you are about to fail.

Stress becomes a problem when it does not switch off: you lie awake, you cannot eat, or you feel hopeless about the future. The NHS lists these among the signs of exam stress in young people.

Exams often come with hopes from family, teachers and yourself. It can feel like one result will decide your future. In reality, most adults change jobs many times, and paths often bend in unexpected directions.

Avoidance is a very common response to fear. It brings short-term relief, but the worry usually grows as the exam gets closer.

Small ways in

• Set a timer for just 10 minutes
• Start with the easiest topic
• Study next to a friend or family member
• Tell yourself you can stop after one page

Some students cope by never stopping. Rest starts to feel like failing. But tired brains learn less, and breaks help you focus.

Practice testing was one of only two methods rated highly useful in the review. It helped learners of many ages and abilities.

Ways to do it

• Do past papers or practice questions
• Explain a topic out loud to someone
• Make flashcards and test yourself
• Write down everything you remember, then check

Spacing study sessions over days and weeks (sometimes called distributed practice) was the other method rated highly useful.

Coming back to a topic after a break, just as you are starting to forget, helps it stick for longer.

Rereading and highlighting were rated low in usefulness, even though they are some of the methods students use most.

They can make material feel familiar without helping you recall it under pressure. Use them as a first step, then switch to testing yourself.

Different ways of learning keep studying fresh. YoungMinds suggests trying flashcards, mind maps, recordings and practice papers to see what works for you.

Teachers and tutors can help with tricky subjects, revision tips and finding a calm place to study. If you might need access arrangements, such as extra time or rest breaks, ask as early as possible.

Regular breaks help your brain focus. A short walk or a chat often refreshes you more than scrolling.

Break ideas

• Get a drink of water and a snack
• Stretch or dance to one song
• Step outside for fresh air
• Text a friend something that isn’t about exams

If your plan feels overwhelming, it is the plan that needs changing, not you. Cut it down so it does not leave you burnt out.

The NHS advises against all-night cramming. Most teenagers need 8 to 10 hours of sleep a night, and good rest helps more than last-minute studying.

In an APA survey, teens who slept less than eight hours on school nights reported higher stress than teens who slept eight hours or more.

Wind-down ideas

• Allow about half an hour to wind down before bed
• Keep a similar bedtime, even in exam weeks
• Put your phone out of reach
• Write tomorrow’s to-do list so your mind can let go

The NHS suggests balanced meals and going easy on high-sugar, high-fat and high-caffeine foods and drinks, including energy drinks.

Walking, cycling, swimming or dancing can all help ease stress. The NHS notes that activities with other people can be especially helpful.

Easy ideas

• A walk with a friend between study sessions
• A short bike ride
• Shooting hoops or kicking a ball
• Dancing in your room

Try this

• Eat a breakfast you know sits well
• Leave early so you’re not rushing
• Listen to music or a calming playlist on the way
• Do a few minutes of slow breathing before you go in

In a set of studies, students who spent about 10 minutes writing freely about their worries just before an important exam did better than students who did not. The benefit was biggest for students who usually feel very anxious about tests.

Researchers think writing may free up mental space that worry would otherwise take up.

Try this

• Skip to a question you can answer
• Jot down anything you remember about the topic, even single words
• Reread the question slowly and underline key words
• Come back to the hard one at the end

Getting something down on paper often unlocks more. Memory tends to come back once the panic eases.

Grounding means bringing your attention back to the present moment. YoungMinds suggests breathing and grounding techniques to lower stress around exams.

Quick grounding

• Press your feet flat on the floor and notice the pressure
• Feel the desk under your hands
• Name five things you can see
• Take a sip of water slowly

Phrases that can help

• “This feeling will pass.”
• “I don’t need to get everything right.”
• “One question at a time.”
• “My body is trying to help me focus.”

Exam staff are there to help. If you feel faint, sick or very panicky, raise your hand. You may be able to step out for a moment or get water.

If panic attacks happen often, talk to your school about access arrangements, such as rest breaks or a smaller room.

YoungMinds suggests not comparing answers with friends right after an exam, because it can make stress worse.

The NHS suggests talking through what went well after each exam, then focusing on the next one rather than dwelling on what can’t be changed.

Do something you enjoy and let yourself recharge, especially if more exams are coming.

Ideas

• A favorite meal
• A film or show with friends or family
• Time outdoors
• An early night

What helps

• Be reassuring and avoid criticism
• Ease up on chores during intense study weeks
• Help them find past papers and make a plan
• Listen more than you advise
• Remind them that failing is not the end of the world, and retakes may be possible
• Stay calm yourself

Ways to help

• Share notes and quiz each other kindly
• Plan breaks and meals together
• Avoid comparing hours studied or scores
• Check in on a friend who has gone quiet

The OECD found that students’ schoolwork anxiety was linked less to how many tests they took and more to how supportive they felt their teachers and schools were.

Small things that help

• Explain what to expect in the exam
• Offer practice under exam-like conditions
• Remind students that one test does not define them
• Make it easy to ask for help