StudentsStressuk studentsexams

10 Tips For Coping With Exam Stress

10 Tips For Coping With Exam Stress
Albertine Brandon
|

High stress levels around exam time can have a detrimental effect on student's performance, as it causes panic and mind blocks during time-pressured exams.

While a little bit of stress around exam time can be useful for helping you to focus and work hard, heightened stress levels as exam dates draw nearer can lead students to feel out of control, causing a negative effect on time spent on crucial revision.

Increased levels of stress leads to the activation of the 'fight or flight' response to try to combat it. With main symptoms including difficulty getting to sleep or waking up, constant tiredness, forgetfulness, unexplained aches or pains, poor appetite, loss of interest in activities, higher levels of irritability, increased heart rate and dizziness, this response to stress can have a damaging effect on studying.

Suffering from three or more of these symptoms for more than two to three weeks is a sign that stress levels are too high and measures need to be taken to reduce them.

Below are a few tips for how to cope with stress around the exam period, hopefully enabling you to boost the effectiveness of your revision.

10 tips for coping with exam stress
Recognise when you're stressing out(01 of10)
Open Image Modal
Have a break from revision and chat to someone who understands the level of pressure you're feeling to help get things into perspective. (credit:Fotografias de Rodolfo Velasco via Getty Images)
Avoid comparing subject knowledge with your peers(02 of10)
Open Image Modal
Having a chat with friends about stress levels can be helpful, but comparing revision notes and knowledge of the topic you're being assessed on is never helpful and will always leave you feeling like you haven't done enough. Find a revision method that works for you and stick to it. (credit:Photo Researchers via Getty Images)
Know when and where you work best(03 of10)
Open Image Modal
Some people prefer to wake up at 7am and head down to the library, while others prefer to stay up late working in their rooms. Suss out when you feel most alert and aim to do the most revision then. Wherever you feel calm and in control is the best to deal with exam stress. (credit:Jamie Grill via Getty Images)
Eat well(04 of10)
Open Image Modal
Make sure you're providing your brain and your body with the fuel it needs for concentrating on revision. Eat as much fresh fruit and vegetables as possible and try to limit how much you indulge in coffee and chocolate. Most importantly, make sure you eat breakfast before exams! (credit:Oli Kellett via Getty Images)
Get your 8 hours of sleep(05 of10)
Open Image Modal
Don't revise right before switching your light off for a nights sleep. Give yourself time to wind down to make sure you sleep well without constant worry preventing you from dropping off. (credit:Tara Moore via Getty Images)
Exercise(06 of10)
Open Image Modal
Physical activity is one of the best things you can do to de-stress. Anything from a 20 minute walk to an hour long exercise class helps reduce physical tension and releases natural feel-god chemicals in the brain. (credit:Manuela Larissegger via Getty Images)
Reward yourself(07 of10)
Open Image Modal
Build treats into your exam timetable. For example, reward yourself by watching the latest episode of your favourite programme after a couple of hours revision, or treat yourself to a few snacks after focusing for 30 minutes. Also, plan something exciting for the finish of exams to keep you focused on finishing them! (credit:Tom Merton via Getty Images)
Try relaxation techniques(08 of10)
Open Image Modal
If you're feeling really anxious before an exam, find a calm quiet space and try breathing deeply in and out for a couple of minutes while focusing on something pleasant. Also try deep breathing techniques during exams to help reduce feeling panicked (credit:I LIKE CAMERA AND LIFE via Getty Images)
Steer clear of exam 'post-mortem'(09 of10)
Open Image Modal
Analysing and comparing answers for the exam with your peers never ends well. You can't go back and change your answers so knowing what your friends have written for each question will just make you worry more about how you've done. (credit:AMV Photo via Getty Images)
Keep it in perspective(10 of10)
Open Image Modal
There's more to life than just exams. While things may seem tense around exam time, it's important to remember this will fade. Worrying about how well you've performed will distract you from future exams, which could ruin your chances of performing well in them. Also remember that performance in exams is not the only thing necessary to be successful. (credit:Serg Myshkovsky via Getty Images)
Suggest a correction
|
Submit a tip