It’s totally normal to feel stressed or anxious about exams. Stress is just our body’s natural response to pressure and often appears when we want to do well at something. It can show up in different ways, such as:
- Feeling sick, tired or getting headaches
- Feeling anxious or down
- Struggling to sleep or changes in your sleeping routine
- Changes to your eating habits
- Finding it hard to concentrate
- Getting irritable and angry
- Worrying about your future
There are lots of ways you can tackle stress both before and during your exams. Here are some top tips to help you do this:
Before the exam:
- Reach out for help if you need it – your tutors are here to support you, so don’t hesitate to ask for anything you need. No question is too small or silly!
- Create a study plan – break down your study time into manageable chunks. Knowing what you need to focus on each day can make it feel less overwhelming.
- Check in with your friends – they’re probably feeling the same stress and worry too. Just remember, it’s normal to feel this way, and you’re not alone in this journey!
- Stay active – whether it’s a quick walk, stretching, or a workout. Moving your body can help release built-up tension and boost your mood.
- Practice mindfulness – try taking a few minutes to breathe deeply or practice mindfulness to help calm your mind. It’s a game-changer when stress starts to pile up!
- Eat well – fuel your body with healthy foods that give you energy and focus. Avoid having too much caffeine or sugar, as it can increase your stress levels.
After the exam:
- Don’t compare your answers with friends after the exam – you can only do your best and shouldn’t compare yourself to others. This can cause unnecessary stress and worry.
- Reward yourself – give yourself some credit for completing the exam. Take some time to do something you enjoy and have some down time.
- You’ve done your best – once the exam is over, try to stop thinking about it. You’ve done your best, and now it’s time to let go and focus on the next step.
- Keep positive – One exam won’t define your future. Keep in mind that there are always opportunities to learn and grow, no matter how it went.
Relaxation techniques
We’ve put together some simple relaxation techniques. These little tricks can really help you feel calmer and more centred when things start to feel overwhelming. Try them out whenever you need a break or some peace of mind.
- Box breathing – inhaling, holding, exhaling, and holding again, each for a count of four. It helps calm that fight-or-flight feeling, manage your emotions and bring you back to the present moment.
- The rule of 5 – this technique helps ground you and takes your mind off stress by focusing on your surroundings. For example think of:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
- Visualization – close your eyes and imagine yourself in a peaceful place. Picture all the details and focus on how calm it makes you feel.
- Aromatherapy – you can use essential oils in a diffuser or apply them to your pulse points for a soothing experience. Scents like lavender or eucalyptus are best known for their calming effects.
This time of year can feel overwhelming, but remember you are not alone! All you can do is try your best. You’ve got this! Take a deep breath, think positively and go smash your exams.
