how to avoid stress before exams 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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How to deal with exam stress

Exam season can bring on levels of stress and burnout that can hinder your studies. here are some handy tips on how to manage your anxiety.

• Student life

Seeta Bhardwa

Exam stress affects most students in varying ways. It is important to manage this stress and find little ways of helping to eliminate the risk of burnout. 

For some students, exams can be a breeze; revision is second nature to them and they could ace an exam with their eyes closed. But for others, sweaty palms and heart palpitations are just a part of the territory, and it seems that nothing is more impossible than sitting down and revising. Here are some handy tips that can help to dissipate stress and make sure you can get through exam season. 

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1. take regular breaks and schedule in fun things to look forward to.

Even the most intense exam timetables will allow a little time for a study break. This can include 20-minute breaks during your revision day, and longer activities that you can look forward to. Go out for dinner with friends, go to the cinema, attend a gig, anything that you like doing in your spare time that will take your mind off exams. Spending a little time away from the books will leave you feeling more refreshed and relaxed the next time you revise.

2. Exercise and get outdoors

Easily one of the most frustrating things about exam season is that it seems to occur just as the weather brightens up. Use this to your advantage and go out for a walk, or a run, or head to the gym or swimming pool. As well as keeping you healthy, exercise is known to boost your mood and can help to make you more productive while revising. 

Video: 10 common Exam Results Day questions - answered How to deal with stress over exam results How to survive A-level Results Day How to deal with pressure at university

3. Don’t (always) listen to others

As the old saying goes: "comparison is the thief of joy". While it is helpful to discuss topics with fellow students and often to revise together, try not to compare other peoples' revision to your own. Chances are you’re doing just fine, and listening to other people talk about what they’ve learnt will only stress you out and may make you feel like you aren't progressing as well as them. Plus, if they themselves are stressed this can rub off on to you and other people’s stress is not what you need right now.

4. Speak to someone

If the stress gets to a point where it is overwhelming, and is affecting your day-to-day life, try and speak to someone about it. Your university or school should have a service where you can speak to people about your concerns, and will be able to offer more advice on how to manage it. If that seems like too big a step, open up to a family member or a friend about the pressure you feel. You’ll be amazed to know that you aren’t alone in feeling like this.

10 quick ways to help eliminate exam stress 

• Watch a film, a TV show or listen to a podcast or comedian that makes you laugh.
• Drink some herbal tea or a hot chocolate. It’s a well known fact that hot drinks are known to soothe the soul (avoid too much caffeine though!).
• A shower or a bath can help to relieve stress.
• Cook or bake something. Just the thought of having something delicious to eat can bring you joy. As a bonus side note, try and cook something healthy too. You can’t feed your mind well, if you don’t feed your body well.
• Get some sleep. The virtues of a good night’s sleep during exam season should not be underestimated.
• Keep things in perspective. Yes, exams are important. But you are so much more than your exam results.
• Avoid other stressed people. You know the ones I mean. The ones with cue cards outside of the exam hall, frantically trying to remember key dates and equations. They will do nothing for your stress levels.
• Avoid the exam "post-mortem”. You don’t need to know how other people fared in the exam. You’ve done your best, you can’t go back and change your answers so the second you step out of the exam hall, focus on your next exam.
• Be flexible. While having a revision time table is one of the best tools in your arsenal for exam success, don’t be too hard on yourself if you don’t stick to it. If you accidentally oversleep, don’t write the day off.
• Write down everything you feel like you need to do and try and tick one thing off. Just the act of feeling like you are in control of your revision can help. 

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Essay on Examination Stress on Students

Students are often asked to write an essay on Examination Stress on Students 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 Examination Stress on Students

Understanding examination stress.

Examination stress is a common issue among students. It refers to the anxiety and nervousness students feel before and during exams.

Causes of Examination Stress

The main causes of exam stress include high expectations from parents, fear of failure, and lack of preparation.

Effects on Students

Examination stress can lead to health problems like headaches, sleep issues, and even depression. It also affects a student’s concentration and performance.

In conclusion, it’s vital to manage exam stress for overall well-being and academic success.

250 Words Essay on Examination Stress on Students

Introduction.

Examinations are an integral part of the academic system, designed to assess students’ understanding and knowledge of subjects. However, they often induce a significant amount of stress among students, which can adversely affect their performance and overall well-being.

The Origin of Examination Stress

Examination stress primarily originates from the pressure to perform well. This pressure can stem from various sources such as high personal expectations, fear of failure, or societal and parental expectations. The competitive nature of the academic system, along with the perception that success in examinations equates to success in life, further exacerbates this stress.

Impacts of Examination Stress

Examination stress can have profound psychological and physiological impacts on students. It can lead to anxiety, depression, sleep disorders, and even physical health problems like headaches and fatigue. Moreover, it can impair students’ cognitive functions, thus negatively affecting their academic performance.

Managing Examination Stress

Effective stress management strategies are crucial for students to navigate through examination stress. Regular exercise, adequate sleep, and a balanced diet can help maintain physical health and reduce stress levels. Psychological strategies such as mindfulness, positive affirmations, and relaxation techniques can also be beneficial.

While examinations are necessary for academic evaluation, it’s essential to address the stress they cause. A balanced approach, focusing on both academic excellence and mental well-being, can help students manage examination stress effectively, thus leading to a healthier and more productive academic life.

500 Words Essay on Examination Stress on Students

Examinations are an integral part of the educational system, designed to evaluate a student’s understanding and knowledge of the subjects studied. However, they often bring with them a significant amount of stress, causing a negative impact on the mental and physical health of students. This essay delves into the phenomenon of examination stress, its causes, effects, and possible solutions.

Examination stress is a psychological condition in which students experience extreme distress and anxiety in the period leading up to, during, and even after examinations. It is characterized by feelings of fear, self-doubt, and apprehension about one’s performance in the exams. While a certain level of stress can be motivational, excessive stress can hinder performance and well-being.

The causes of examination stress are multifaceted. The pressure to perform well, high expectations from parents and teachers, competition amongst peers, and fear of failure are common triggers. Additionally, the lack of effective study habits, poor time management, and the absence of relaxation or recreational activities can exacerbate the stress. The modern educational system, with its emphasis on grades and rankings, often overlooks the individual learning pace and capabilities of students, further contributing to this stress.

Effects of Examination Stress

Examination stress can have severe implications on a student’s mental and physical health. It can lead to anxiety disorders, depression, and in extreme cases, suicidal thoughts. Physically, it can cause headaches, sleep disorders, loss of appetite, and a weakened immune system. Moreover, it can negatively impact a student’s academic performance and hinder the learning process, creating a vicious cycle of stress and poor performance.

Addressing Examination Stress

Addressing examination stress necessitates a multi-pronged approach. Firstly, a change in perspective towards examinations is required. They should be perceived as a part of the learning process rather than a do-or-die situation. Secondly, students should be encouraged to adopt effective study habits and time management techniques, which can reduce last-minute cramming and associated stress.

Moreover, the importance of physical exercise and recreational activities in maintaining mental health should be emphasized. Regular breaks, balanced diet, and adequate sleep are crucial for stress management. Counseling services should also be made available in educational institutions to help students cope with stress.

In conclusion, examination stress is a prevalent and severe issue faced by students. It is crucial to address this problem to ensure the holistic development of students and foster a healthy learning environment. By altering our perspectives, improving study habits, and prioritizing mental health, we can mitigate the effects of examination stress and transform the educational experience into a more enjoyable and less stressful journey.

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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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9 Strategies to Reduce Your Anxiety Before and After College Exams

Are you stressed?

Inhale through your nose.

Exhale through your mouth.

There you go! Do you feel your heartbeat decelerating? Do you feel your breath rate slowing?

If not, repeat that short exercise a time or two. It will help.

Take it from us. We’ve been in your shoes – many of us still are.

Taking tests in college stresses pretty much everyone, but it doesn’t have to stress you.

No, these strategies will not decrease the difficulty of your exams, neither will they guarantee your unbroachable rank among the top tier of your class. Instead, they will focus on instructing you in the aspects of test-taking that you can control.

By putting you in a better frame of mind, we will help you increase your ability to cope with exam anxiety and post-exam anxiety while simultaneously improving your testing results.

Are you ready to get started? Let’s go!

Prepare Yourself and Forget College Stress

Have you ever heard the motto for the Boy Scouts of America? It’s simple. “Be prepared.” Although it’s not the first strategy for decreasing exam anxiety, it’s an important step we use to establish and order our external environment to calm down.

By ordering our chaotic life: getting requisite sleep, eating healthy food , maintaining hydration, preparing needed exam items, showing up early, etc., we can optimize our ability to perform when the time to shine arises.

Preparing doesn’t get us ready for everything, of course, but it does help handle anything unexpected that comes our way. If something can go wrong, it usually does. As we utilize test-taking strategies, we gain the ability to effectively address the unexpected and mitigate college stress levels.

Stress These Methods to Decrease Your Test Anxiety

As you read through these strategies focused on relieving college stress, take notes, or record what will best help you to succeed. We recommend keeping a journal of ideas to test what helps you the most and to modify or add to any of these methods. With that, let’s get started.

1. Visualize Your Success

Do not overlook or underrate visualization. Anyone from qualified professionals to students can use visualization to decrease exam anxiety and increase results.

Not only does visualizing success work with muscle, but it also works with your mind as well. Before exams, visualize taking the test successfully. Imagine every detail: the feel, the taste, the sound, the smell, the look. Your brain can’t tell the difference between your visualization and reality, so it prepares itself to achieve your desired results: less test anxiety and better grades. Check out one more great blog post from us that will help you to get prepared for your next exam .

2. Read the Directions Carefully

Read through all the instructions carefully and pay attention to every word before you write anything down. Use this time to identify keywords or phrases that you need to answer or complete each problem.

Think of this example. A teacher gives your class a worksheet. He tells the class to complete the sheet and follow all the instructions carefully. The first instruction stated, “Read through all directions before completing any of the rest.” Sensing a catch, the students read through each instruction carefully. They detailed how to fold the paper, cut out segments, etc. You feel panic as you see other classmates folding and cutting their papers. They are going to finish before you! But the last instruction said explicitly, “After step one, don’t do anything.”

Your anxiety will dissipate, and bemusedly, you watch all your other classmates fold and cut their papers. Eventually, everyone noticed what was going on, and your teacher emphasizes the point of the lesson: “Read instructions carefully.”

3. Start and Go

Newton’s laws state that when an object rests, it will remain resting, and, similarly, if an object begins to move, it tends to continue moving. That same law applies to you. Don’t just stare at your exam if you don’t know how to proceed. Begin working on the problem.

We recommend using this strategy all the time to avoid anxiety during exams. As you begin “moving,” you can enable yourself to keep moving forward. This strategy relieves exam anxiety and helps to save time effectively. Sometimes, the answer only comes when you take a step of faith and try.

4. Answer Easy Problems First

Complete the easy problems first and skip the harder ones. Take care of the questions that you can complete with minimal effort. When you encounter a problem that will take you extra time (and will increase your exam stress), skip it, and repeat this strategy until you have completed all the easy problems.

Use this strategy to complete a large portion of the test to guarantee the extra time to work on the more difficult questions. Do yourself a favor and finish the easy answers first.

In connection with completing complicated problems such as essay questions, order your thoughts, and create an outline. Identify the elements that you need to complete the problem and focus on answering those elements. To do this, identify critical information and write out the main idea and sub-points. Breaking essay questions into small, manageable pieces will reduce your anxiety on exams and create a welcome peace of mind.

Now that you have these essential strategies to calm your anxiety during exams, it’s time to manage that post-exam anxiety.

Exchange Your Post-Exam Anxiety for Peace

Stressing out during an exam is common, but doesn’t it seem like the time preceding an exam triples the stress? Waiting can take an eternity, but we’ve found a few simple strategies that will help you wait for your test results without that post-exam anxiety.

6. Immediately Write Down Needed Information

After your test, it’s easy to overthink problems you’ve had trouble with or questions left unanswered. We’ve found that writing them down helps. By recording that information, you can look it up to address and forget it. Taking the time to write like this gives your mind a break and can diffuse your test anxiety.

7. Change Your Environment

Change environments. Move around. Get some fresh air. By changing the environmental factors that stimulate your five basic senses: taste, touch, smell, hearing, sight, you introduce new trains of thought which help you alleviate stress. We recommend putting on your favorite music, for example, or going outside where there is fresh air, and there are no connections to the exam-taking experience. By the way, we also have some pieces of advice on how to recover after your exams .

8. Distract Yourself

It might sound cliché, but it works. When you distract yourself by doing things you love, you actually can forget that you even took the test. To distract yourself, read books, write, play basketball, or anything else that occupies your mind. Do you have any hobbies or activities that you love? Go and do them. By distracting your cognition, you take the smart way out.

9. Talk to Someone

Go and talk to someone – anyone, for that matter. Reaching out to people can decrease post-exam anxiety. Go and chat with friends, have lunch with your brother, or date that special someone that you’ve been putting off. Take the time to reach out, and you’ll decrease the time that you spend reaching in.

Reduce Your Exam Anxiety

Are you ready to conquer your next test? Learning to decrease and manage your exam anxiety and stress will help you effectively maneuver future tests so you can succeed in your college career and beyond.

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Simple Tips To Reduce Stress And Manage Your Time During Exams

Exam season is upon us. The end of the year, when our academic fate rests in the hands of examiners. We understand that exam stress is sometimes overwhelming and it compels us to doubt our potential. Therefore, we want to describe strategies that can help you mitigate exam stress and anxiety, and fortify your confidence. 

For the soon-to-be test takers, you may consider the following tips to reduce stress during exams. Always remember that it is important to maintain a  stress-free and motivated mindset in order to excel. 

Want to be as cool as a cucumber during the grueling exam season? Want to find answers for how to deal with exam stress? You are at the right place, let’s dive in!

Stress, Stress, Fly Away!

All the studying, late-night revisions, and deadlines can exhaust your mental energy reserves. However, one may practise the following to alleviate exam stress:   

• Get plenty of sleep:  Mulling over an all-nighter before the big day? Bad idea! Science tells us that sound sleep is imperative for optimal cognitive function, therefore, we strongly recommend that you hit the sack nice and early before exam day. A tired mind is the devil’s workshop (your devil being the exam stress that eats your grades!)
• Practice some meditation or physical activity every day:  Be it an immersive session of meditation or any sort of physical activity, both of them are efficient stressbusters. When exam stress looms large, such additions to your daily routine produce feel-good, revitalizing chemicals in the brain—endorphins.
• Watch what you eat:  Junk food might seem like a tempting prospect. However, one must be mindful of the fact that such low-protein foods induce lethargy in our body, which in turn fuels exam stress. Try to replace the BigMac with some fresh fruits and vegetables, milk ,and other healthy foods. These will strengthen your immunity and sharpen your mind. 

Time Management is the Key

Managing time in an organised and wise manner is not just important during exam seasons but also throughout our lifetimes. Thus, you must plan your days and set reasonable targets for yourself. Good time management means maintaining a sustainable pace in completing your coursework, budgeting enough time for revision, and incorporating extra-curricular activities in your routine. being in charge of your workload and budgeting enough time for revisiting concepts. Here are a few recommendations: 

• Start your day early:  The early bird gets the worm! (In your case, the worm being good grades) If you wake up early, you will have more time to execute your plans. It’s as simple as that! Early morning is also a great time to study as your mind is rested and your body is energized. Having said that, some people are more comfortable in burning the midnight oil, to each his own.
• Go for the low-hanging fruit first:  Powering through the easier tasks first builds valuable momentum. Use this technique if exam stress is debilitating you and not letting you move past the beginning line. Moreover, achieving a number of small goals in quick succession will also do a world of good to your confidence. This will motivate you to undertake the more challenging assignments.
• Use technology to hone your organization skills:  Leveraging technology to manage your time and organize your work is a good idea. You may set schedules and arrange your tasks in an organizer app. Use notes and reminders, create events on Google calendar, and use the timer while attempting mock tests. 

Self Motivation

Motivation is the reason for your desire to achieve. It is a  crucial factor when it comes to exam preparation. While external factors such as affirmation from others and good grades might motivate some students, others, on the flip side, use their aspiration to learn and grow to motivate themselves. Whatever the source of motivation might be, it can certainly amp up your preparation strategy and keep you going. Here are a few tips to keep the spirits high:

• Focus on your goals:  One must be aware of their overarching goals; the bigger picture is always more important. Post reminders in your room, on your laptop, or in any place that you frequent. Remember, out of sight means out of mind. When one is cognizant of their targets, they are less likely to experience exam stress. 
• Set S.M.A.R.T. goals:  When setting goals for yourself, always remember the acronym SMART. Your goals should be Specific, Measurable, Attainable, Relevant and Time-Bound. Fixing small, SMART goals will allow you to track your progress in a systematic manner. These goals should include both short-term and long-term goals.
• Reward yourself:  Small but regular rewards dispel exam stress!  This technique will also be a source of motivation. You can customise these rewards according to your own preferences. 
• Seek help whenever required:   If you feel that you are losing focus and slowing down, please seek help from a mentor, a friend, a parent, or a teacher. These people understand you well and their emotional support will more often than not help you thrive in your academic endeavors. 

We earnestly hope that these tricks and tips will assist you in your efforts to tackle exam stress. Irrespective of the exam results, please ensure that you maintain a composed and healthy mindset. This will help you learn and grow in life. We wish you the best for the upcoming exam season!

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Shivani is a go-getter by nature who firmly believes in “Fight for your dreams”. Extremely passionate about helping people, and very dedicated to her work, she bases all her decisions on diligent research, hard facts and a positive outlook. Traveler by instinct, and empathetic by core, Shivani literally strives to make the ends meet, when it comes to making the right career call for her counselees.

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Tests help us assess students’ comprehension and skills, but they can cause a great deal of stress and anxiety. To help students destress before taking a test, try one or more of the activities below.

Whether you work with elementary, middle or high school students, there’s always a way to help them feel even slightly better about an upcoming test.

1. Dear self

Have students write a letter to themselves, and ask them to either describe a time when they didn’t do well on a test or describe the mistakes they often make on tests. Once they’ve identified the issues that trigger their test anxiety, have them write down reminders of how to prevent or work through those types of errors or missteps. This shows them they are capable of creating a plan of action and learning from mistakes.

Right before the test, have students silently reread their letters to themselves and then flip them over to write down concepts, formulas or terminology that will be on the test. This will activate their minds and prime them right before it’s “go time”.

2. Word rock

Help younger students get focused by having them each paint a small rock and write a word on it — or you can write it for them. Ask them how they feel when they have to take a test and talk about how to face those feelings.

Some might feel really nervous, so they can pick a color that’s calming to them and write the word “calm” or “focus” on it. Others might be afraid of not doing well, so they can pick a color that makes them feel bold and write the word “confidence” or “believe” on it. Let them get creative so their rocks really fit them.

On test day, pass out their rocks and have them take some deep breaths while holding their rocks. This helps harness their energy and begin with a positive mindset. Remind them that we all have a mix of emotions; we simply have to find a way to cope with the negative ones and keep our eyes on the task at hand.

During the test, let them hold the rock in their hand or have it on their desk (whatever you prefer) as a positive reminder. But make sure to retrieve the rocks after the test if you want to make this into a routine with big tests.

3. Doodle & music

Give students a short, well-defined break from studying and let them listen to music and doodle. You can either choose the music or let students listen to their own on their devices if that’s permitted. Either way, this can help them unwind for 10 or 15 minutes, giving their brains a break from reviewing or cramming for the big test.

Doodling has no expectations or pressure, but if students want an alternative they can color or write. Regardless, it helps them do something creative that keeps their minds active yet not overworked or overstimulated.

Playing music while doodling can greatly influence their mood, and a positive or negative mood can really influence how focused they are and how confident they feel. Although classical music is not typically a favorite among youth, studies have shown that it can help increase concentration, so you might want to try this out with your students — unless you think it might increase their stress.

4. Stretches

Getting students out of their seats and stretching can help increase blood flow and alertness. Set aside five minutes of stretching before the test, and don’t be afraid to throw in a few simple yoga poses like the tree pose to encourage balance and calm.

If you have young students who need to get their wiggles out, have them run in place, skip with an imaginary jump rope or do 10 jumping jacks before doing stretches. Just make sure not to wear them out or they’ll collapse into their chairs and want to sleep instead of taking the test.

Telling a few test-related jokes or a funny story can release endorphins, improving their moods and helping them feel more at ease before the test. If you don’t have your own material, find some funny comics relating to the test subject, pull up a YouTube clip or have them do Mad Libs with partners so they can create their own fill-in-the-blank story that makes them laugh. Making time for these kinds of antics can lighten the load and remind students that you care about their well-being.

Transitioning from this light-hearted moment to a test can be a bit tricky, so it’s best to not let it go on for more than 10 minutes. You’ll want to give students a bit of a pep talk leading into the test vs. abruptly shifting from laughter to serious, test-taking silence.

6. Easy ‘test’

If you have a classroom full of older students who are really nervous about an AP exam, the SAT or an English proficiency test (or something similar where the stakes are high), give them an easy “test.” Create a test with 10 questions that you know they all know the answers to, as a way of showing there was a time when they didn’t know these items they now consider obvious.

They can be questions like “What does the U.S.A. stand for?” or “What is 2+2?” They will undoubtedly laugh at this, but it can lead to an important conversation. Together, you can talk about how at one time those questions might have been difficult, how our brains store knowledge, how we build on those fundamentals to advance, and how a test can only show some of what you know on a particular subject that’s demonstrated through a particular test format.

This can help them see the bigger picture so they don’t measure their worth on a single test score and instead recognize that this is one measurement that may be important and also anxiety-inducing, but it’s all about putting it in perspective.

Kara Wyman has a BA in literature and a MEd from the University of California-Santa Barbara. She has worked with adolescents for a decade as a middle school and high school English teacher, the founder and director of a drama program, and a curriculum designer for high school and college courses. She works with 13- to 19-year-old students as a project manager of a nonprofit organization.

You may also like to read

• 3 Ways to Get Students to Love History
• Three Resources for Learning Style Tests for Students
• 10 Ways to Motivate Students Outside the Classroom
• 5 Ways to Help Elementary Students with Math
• Test Anxiety: Reducing Stress on Students
• 5 Ways to Exercise Essay Writing for Elementary Students

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Set password, information, how to de-stress before exams.

• Posted On: 08-Jan-2022
• Posted By: Janhvi Agrawal

Exam anxiety impacts the majority of students in different ways. It's critical to deal with this stress and identify small measures to reduce the risk of burnout. Here are some helpful recommendations for regulars who want to reduce stress and ensure that they can get through test season.

Taking regular breaks is important.

Even the busiest exam schedules will leave some time for a study break. This can include 20-minute breaks throughout your revising day as well as lengthier activities that you might anticipate. Go out to dinner with friends, to the movies, to a concert, or to anything else you enjoy doing in your spare time to divert your attention away from your tests. You will feel more rejuvenated and calm the next time you revise if you take a break from the books.

Don't (always) pay attention to what others have to say.

"Comparison is the thief of joy," as the old saying goes. While it is beneficial to discuss subjects with classmates and to rewrite them together frequently, avoid comparing your revisions to those of others. You're probably doing well, and listening to other people talk about what they've learned will simply stress you out and make you feel like you're not making as much progress as they are. Plus, if they are stressed, it will rub off on you, and you don't need anyone else's worry right now.

Make contact with someone.

If your stress becomes unbearable and is disrupting your daily life, talk to someone about it. Your institution or school should provide a service where you may talk to others about your worries and get more information on how to deal with them. If that is the case).

Set small, even insignificant, daily goals and stick to them. When it comes to creating new habits like exercise, scientific evidence shows that frequency is more significant than intensity.

● Make it a point to work out in a way that you enjoy.

● If you don't appreciate any type of exercise, listen to music, listen to audiobooks, or listen to podcasts while you work out.

● Find a "workout partner." When you have a workout partner, it's much easier to keep to a routine.

Every day, get some sunlight.

Increasing your exposure to sunlight is one strategy to boost your serotonin levels.

Serotonin levels can be kept in a healthy range by getting 5 to 15 minutes of sunlight per day.

If you're going to be out in the sunlight for more than 15 minutes, wear a helmet and apply sunscreen.

Get enough rest.

It's exhausting to sit in front of the books for lengthy periods, and it's not a good study habit. When it interferes with your regular sleeping hours, a study reveals that stress levels rise.

There is a reciprocal relationship between stress and sleep. Stress might make falling asleep more difficult. It can even cause sleep disturbances.

● Getting a good night's sleep, on the other hand, helps to lessen the impacts of stress.

● Follow these suggestions to get a good night's sleep every night:

● Every day, try to go to bed and wake up at the same time. This aids in the synchronization of your body's internal clock and improves the quality of your sleep.

● Even on weekends, avoid sleeping in. Make an effort to maintain a consistent sleep routine. If you had a late night, instead of sleeping in, take a short nap the next day.

● Electronic devices should not be used in the bedroom. The blue light emitted by your electronic gadgets (such as your phone, tablet, computer, and television) is particularly disruptive to sleep.

● Before going to bed, take some time to relax. Turn off all of your electronics an hour before bedtime. Read a book, listen to soothing music, or recall a pleasant memory.

Maintain a Healthy Diet

According to research, when you're anxious, your adrenal glands release cortisol, a stress hormone, to help you cope.

Cortisol, on the other hand, affects blood sugar levels. As a result, the more sugar you consume, the more stressed you will get.

Did you know that what you do first thing in the morning has a greater impact on how your body handles stress than anything else?

This is because your body's blood sugar "clock" is set by what you do when you wake up.

Here are some helpful hints for lowering sugar intake and maintaining a healthy diet:

● Forget to have breakfast.

● Consume high-sugar cereals or confectionery.

● Consume sugary beverages.

● Breakfast should be high in protein. Add eggs, peanut butter, oats, or nuts to the mix.

● 4 to 5 servings of fruits and vegetables per day are recommended.

● Consume more fish, such as salmon and trout.

Make sure your room and desk area are free of clutter.

Have you ever heard the phrase "a messy desk reflects a crowded mind"?

It turns out that it isn't just something your mother says to make you clean your room. It's correct from a scientific standpoint.

The more cluttered your workstation is, the less you'll be able to focus on studying for the exam. This is because your brain is constantly inundated with distractions.

Physical clutter causes stress by overloading your brain and impairing your capacity to think.

As a result, you must clear your desk and your room. To get organized, do the following:

● Reduce the amount of clutter in your desk as much as possible. Remove anything that doesn't belong, such as photographs, food, and staplers. Move them out of sight or completely out of your room.

● Make use of drawers. Organize your belongings in your drawers or wardrobe. The only items on your desk should be the tools and literature you'll need to finish your present task.

● Clean up your area. Give your workstation and room a thorough cleaning now that you've freed your area.

● Before you leave, make sure you're in good shape. Spend 5 minutes at the end of the day clearing things away so you can start the next day with an uncluttered workstation and mind.

Techniques for time management

According to a study involving students, those who were taught time management strategies had lower levels of exam-related anxiety than those who were not., getting enough rest and a good night's sleep is important for effective time management because it makes you feel more invigorated and allows you to concentrate when studying..

You will be less anxious if you manage your time efficiently. This will help you avoid feeling overwhelmed.

Here are just a handful of the time management strategies I utilized to achieve straight A grades while still obtaining 8 hours of sleep every night:

● After 40 to 50 minutes of studying, take a break. Working in blocks of 40 to 50 minutes allows most students to be as productive as possible.

● Complete tasks at least one to two days ahead of time. You'll have more time to thoroughly inspect your work if you do it this way.

● Set aside time to study. Make a note of it in your calendar and treat it as if it were a scheduled appointment.

Don't try to multitask.

Multitasking is detrimental to one's health. It produces stress and raises your heart rate and blood pressure.

Multitasking may appear to be an efficient way to use your time, but it wastes time and lowers the quality of your work.

Here's how to stay away from multitasking:

● Before you begin working, clear your mind of all distractions.

● All unused tabs in your browser should be closed, and all other windows on your computer screen should be minimized.

● Make a list of all the tasks you need to finish for the day and go through them one by one.

● For each item on the list, set a reasonable timeframe.

For fun, read something.

Reading for enjoyment has been shown to lessen stress by up to 68 percent.

Reading helps to calm your body by reducing your heart rate and releasing muscle tension.

So, the next time you start to feel anxious about an upcoming exam, pick up a nice book and take a 10-minute reading break.

Consider aromatherapy.

Aromatherapy has been shown in studies to have the ability to stimulate emotions and memories, as well as to affect your body through your nervous system.

As a result, aromatherapy is a useful strategy for reducing test stress.

Here are six essential oils or smells to help you relax and sleep better:

● Ylang ylang

● Clary sage

These aromatherapy oils have been demonstrated in studies to lower blood pressure, heart rate, and even skin temperature, as well as relieve anxiety by soothing the nervous system.

Make a list of the things that are bothering you.

It has been established that taking a few minutes to write down your anxieties shortly before a test will help you reduce anxiety and enhance your marks.

Before taking the test, students were required to complete a brief expressive writing task.

The findings revealed that completing the writing assignment boosted students' exam performance significantly, particularly those who were previously apprehensive about taking tests.

Writing about your fears before an exam can help you get better scores, so try it before your next one!

Use positive affirmations.

Positive affirmations are a wonderful approach to calm yourself down and get rid of exam anxiety.

Positive affirmations have been found in studies to help minimize exam stress by lowering adrenaline levels.

Here are a few positive affirmations to try the next time your stress levels start to rise. Several times a day, say them aloud to yourself:

● I'm sharpening my focus.

● I'm still putting in a lot of effort.

● Exams are becoming easier for me.

● I'm enjoying the learning process.

● I'm determined to do well on this exam.

● This exam will be a breeze for me.

● Learning is both meaningful and enjoyable.

● I'm learning to be self-disciplined.

● Exams provide me with a lot of enjoyment.

Concentrate on progress rather than perfection.

Do you ever have the feeling that you're not good enough? Do you believe you'll never be able to accomplish the objectives you've set for yourself?

If that's the case, you might be a perfectionist.

This is another way of stating you're being too hard on yourself, which indicates you should focus on your accomplishments rather than your perceived shortcomings.

Being a perfectionist may appear to be ideal, yet it frequently leads to needless stress.

Here are some options for dealing with it:

● Celebrate both minor and large victories.

● Make time to do things you enjoy when you're not studying.

● Invest in the relationships that are most important to you.

● Find methods to contribute at home and at school to shift your emphasis away from your own needs and toward the needs of others.

● Learn to utilize adjectives like "acceptable" and "good," as striving for "perfection" may prevent you from making any progress.

Be kind to yourself.

When all you can think about is the possibility of failing the exam, it's easy to become worried.

When you're too hard on yourself, stress creeps into your life. So take it easy and take a rest. It's time to be kind to yourself.

According to studies, self-compassion lowers stress levels and enhances overall well-being.

Small adjustments in your daily routine can help you feel more confident and less concerned before your tests.

I hope you found this essay useful. Visit our website for more blogs.

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How to Write Good Essays in Exams (And Avoid Stress)

Blog , Pedagogy July 18, 2023

An essay is a piece of writing that presents a focused argument or explores a specific topic in a structured and coherent manner. Students often write essays in exams to assess their understanding of a subject matter, their ability to analyze and interpret information, and their skills in constructing coherent arguments. However, writing good work in exams requires careful planning, effective time management, and strong writing skills. Therefore, here is a step-by-step guide to help students write good essays for exams (and avoid stress).

Write Good Essays in Exams: A Step-By-Step Guide

Writing in exams can be challenging and stressful for many students. The step-by-step guide below will help you write good essays for exams, avoid stress and achieve better results.

Read the Instructions Carefully

Check you understand any restrictions or limitations mentioned in the instructions, such as word count, time limit, and how many questions to answer.

Read the Questions Carefully

Read through the exam paper once and then re-read each question. You might think a topic you’ve revised hasn’t come up when it is there, but the wording is unusual. Alternatively, the question might be obtuse, and you do not understand it.

Choose Your Questions Carefully

Mark any questions you might answer, and then check that you fully understand them. Do you have relevant knowledge, ideas, and evidence for the essays you plan to write?

Understand the Questions

Before you start writing, take time to read and understand the question. Underline or highlight the key points and requirements. And make sure you know what is asked of you.

Look for any keywords or phrases that indicate what you need to do, such as “explain,” “compare,” “contrast,” “define,” or “justify.”

Decide the Order You Plan to Answer Questions

Some people like to start with the topic they know best to give them a good start. Others prefer to answer their best question second because, with one essay written, they can relax, expand on their best ideas and gain a higher grade.

Plan Your Response to Write Good Essays in Exams

The stress of writing essays for exams can make all your preparation disappear. And it is essential to get your ideas across clearly and concisely in exams. So, take a few minutes to brainstorm and organize your thoughts.

Identify the main topic and discussion areas. Choose a few points or arguments about which you can write.

Make a mini-plan that puts your points/arguments in order before you start writing. This plan will serve as a roadmap for your writing and help you stay focused.

Manage Your Time

Good time management is necessary when writing essays under timed conditions. Ensure you allocate enough time for each essay section and stick to the time limit.

Divide your time according to the number of essays or sections to write.

Allocate time for each essay section, including planning, writing, and proofreading. Stick to this schedule to ensure enough time for all the necessary tasks.

Good Essays in Exams Are Clear and Concise

When writing time-constrained essays, express your ideas clearly and concisely. Avoid long, rambling sentences and focus on making your points clearly and concisely.

Write in clear and concise sentences. Avoid using overly complex language or jargon that might confuse the reader. Use specific and descriptive language to convey your ideas effectively.

Proofread and Edit

Take a few minutes at the end to review your essay. Check for any grammar, spelling, or punctuation errors. Ensure you present ideas clearly and logically. If time permits, read your work aloud to identify any awkward phrasing or unclear sentences.

Once you have finished writing, take a few minutes to edit your work. Check for spelling and grammar mistakes, and make sure your essay flows logically.

Stay Calm and Focused

Stay relaxed and focused during the exam. Read the instructions carefully, manage your time wisely, and answer the questions to the best of your ability.

Write Good Essays in Exams: Structure Your Essay

A well-structured essay will make it easier for the reader to follow your arguments and understand the ideas presented.

Therefore, students should follow some basic guidelines to ensure their answers are concise and effectively convey their knowledge and understanding of the material.

Here are some tips to help you structure your exam essay.

• Start with a Strong Introduction : To write good essays in exams, begin your essay with a compelling introduction that grabs the reader’s attention. Clearly state your thesis or main argument. And provide a brief overview of the points you will discuss. This information shows the assessor how you understand the question and how you will answer it.
• Develop Coherent Body Paragraphs : Each body paragraph should focus on a single main idea that supports your thesis. Start each section with a topic sentence that introduces the main point and provides evidence or examples to support it. Use clear and logical transitions between paragraphs to maintain a smooth flow of ideas. Moreover, develop your story!
• Provide Evidence : Support your claims with relevant evidence such as examples, statistics, or references to authoritative sources. Make sure your evidence is accurate and supports your arguments effectively. This strategy will make your essay more convincing and help you score higher marks.
• Address Counterarguments : Acknowledge and address counterarguments or opposing viewpoints. This strategy demonstrates that you have considered different perspectives and strengthens your argument. Refute counterarguments with logical reasoning and evidence.
• Conclude Effectively : Summarize your main points in the conclusion and restate your thesis. Avoid introducing new information at this stage. End with a strong closing statement that leaves a lasting impression on the reader.

What to Do if Your Mind Goes Blank

Most students fear this happening.

If it does—put your pen down, take a deep breath, sit back, and relax for a moment.

If you’re in the middle of an answer, read through what you have written so far—what happens next?

Lastly, if you can’t progress with your writing, then leave a gap! Your thoughts will probably return once you are less anxious.

What to Do if You Are Running Out of Time

Don’t panic.

Look at the questions left to answer (or essay sections left to write) and divide your remaining time to cover all the parts.

Or, perhaps you are halfway through writing an essay with 30 minutes to finish. Remember, give yourself 15 minutes to complete (or upload) your work because you may encounter technical problems!

Write economically—make your point, support it with evidence, and then move on to the next point.

If you can’t finish on time, briefly list the points you wanted to make—they could pick you up a few marks.

Referencing in Exams

Refer by name to the theorists and researchers in your subject area, also giving the year of their major works—the best you can given the time you have.

Citing a few up-to-date references in your essay demonstrates current knowledge and understanding.

For open-book exams, provide a reference list (i.e., evidence of your reading) at the end of your essay.

A reference list is not necessary for in-person exams, which are typically shorter in duration than open-book assessments. This requirement helps students focus on writing when time is at a premium.

Note. The reference section (if you require one) does not usually count towards the word limit. Moreover, there is no penalty for minor formatting deviations.

Write Good Essays in Exams: Marking Criteria

The marking criteria for written exams have a reduced emphasis on stylistic elements (e.g., APA formatting) to allow students to write good essays in exams.

However, being mindful of your marker’s needs is essential when writing good essays. For instance, understanding what they will be looking for can help you tailor your writing to meet their expectations. Plus, this will improve your chances of receiving a good grade.

Here are some things to consider when thinking about your marker’s needs (and to achieve better grades!):

• Knowledge & Understanding : Ensure you show thorough, up-to-date knowledge and comprehension of the topic by including evidence of reading beyond the key texts.
• Analysis : Ensure you examine ideas and principles beyond those introduced in the module resourcefully and imaginatively. Synthese ideas from diverse sources. Additionally, show independence of thought with critical evaluation.
• Reading & Referencing : Show clear evidence of extensive and relevant reading.
• Essay structure : Ensure your essay structure is logical, easy to follow, addresses the title, and enhances your argument and discussion.
• Use correct language : Use excellent standard written English.

Remember, writing essays for exams can be stressful, but you can succeed with careful planning and a clear strategy. So, stay calm, stay focused, and do your best.

However, a clear strategy is not enough when writing good essays for exams. Students should also be able to analyze, interpret, and synthesize the information they have learned, thus demonstrating their understanding of the subject matter.

Good luck with your exams!

Want to get the most out of your degree? Then check out my other pedagogy articles!

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How to deal with anxiety before exams, advice for children and teenagers.

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Even without the threat of COVID-19, the exam period is a stressful one for students. However, the pandemic complicated things, from several points of view. First of all, the subject study from which the exam topics will be selected has changed. Then, the second semester seems to have ended before it started, despite the fact that the school suddenly became online . The students were suddenly separated from the school, colleagues and teachers. A new daily routine had to be invented and put into practice. Uncertainties intensified after many universities began to announce that they were changing admission rules, dropping exams and using more high school grades, combined or not with various marks during years of study.

All these rapid changes put a huge pressure on the psyche of students, especially those who graduated this year. We offer them the advice below, which should be read not only by children and young people, but also by parents and teachers. We urge the latter to be there with their children, to be empathetic and to listen to them, to give them confidence and to observe all the signs that could indicate the need for psychological help felt by the children.

Talk about what worries you. It is normal to feel worried before exams, and the stress is even greater in the current situation, when you may feel scared and helpless. This is a difficult time for everyone and it can help if you talk to family and friends about how you feel and the things you do to deal with the situation.

Rest. Often, you do not sleep well when you are restless or worried before the exam. A good quality sleep helps you feel better mentally and physically, so it is important to get enough sleep. 

• Try to see when you fall asleep the easiest and, a few nights in a row, go to bed at the same time. Avoid going to bed after 23:00, especially if you have to wake up early the next day. During adolescence, the body does not feel the need for sleep and it seems that you can stay awake as long as you want, but rest during sleep helps you to restore your body and develop your brain.

• Prepare your room for bed. It seems boring to gather the notebooks and books you studied all day, but you rest better in a clean and airy room.

• Take a break before ... sleep. Yes, it sounds funny, but it's good not to go to bed thinking about how much you have to learn and the problems of the next day. Read something you enjoy.

• Avoid taking another look at Instagram before falling asleep.

• If you feel restless, try some relaxation techniques: breathe slowly and deeply, visualize in your mind the parts of your body while you relax them or imagine that you are in a pleasant place, where you feel safe.

Help others. Think about how you could help those around you. Remember that it is important to do this according to the instructions on coronavirus (COVID-19) to stay safe . Try to accept the concerns, worries, or behavior of others.

Take time to relax and focus on the present. This can help you get rid of difficult emotions, worries about the future and can make you feel better.

Take care of your physical health . The health of your body has a big impact on how you feel emotionally and mentally. In times like these, it's easier to adopt risky behaviors that actually make you feel worse.

Sometimes, stress and anxiety are manifested by physical symptoms, such as:

• stomach ache;
• nausea and vomiting;
• rapid or irregular heartbeats;
• chest pain or loss of appetite.

In all these cases, do not ignore the symptoms and talk to an adult (parent, teacher, nurse or doctor) about how you feel and what worries you.

Download a printable poster here.

Related topics

More to explore, covid-19. advice for children, parents and professionals.

What you need to know about the virus to protect you and your family and to support children

Fact or fiction: How much do you know about the coronavirus

Knowing the facts is key to being properly prepared and protecting yourself and your loved ones.

What parents should know about reopening schools

Advice for the safety of children, parents and teachers

How to be safe when you return to school for exams

Tips from UNICEF for safe learning and exams

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• Managing Exam Stress

How to Deal With Exam Anxiety

Last Updated: February 19, 2024 Fact Checked

This article was co-authored by Elizabeth Weiss, PsyD . Dr. Elizabeth Weiss is a licensed clinical psychologist in Palo Alto, California. She received her Psy.D. in 2009 at Palo Alto University's PGSP-Stanford PsyD Consortium. She specializes in trauma, grief, and resilience, and helps people reconnect with their full self after difficult and traumatic experiences. There are 17 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 329,590 times.

Most people suffer some degree of anxiety when preparing for a test. This can range from a mild nervous feeling to a full panic attack. Whatever your level of anxiety, learning to reduce it is very important to study effectively for a test. Fortunately, there are several steps you can take to reduce anxiety, which will benefit your grades and your overall mental health.

Reducing Anxiety with Effective Studying

• Instead of waiting until the last minute, start studying as soon as a test is scheduled. With several days or even a week to prepare, you'll feel more relaxed because you have plenty of time to learn the material.
• Draw up a schedule to make most of your study time. Set aside as much time as you feel you need; it could be 20 minutes a day, it could be 2 hours a day. You can adjust this if you feel you need more or less time after studying for a few days. Stick to this schedule so when it comes time for the test, you know you've prepared as well as possible.
• You should also get into the habit of looking over your notes from class every day. Statistically, students who do this get better grades on tests because the brain absorbs information more efficiently this way. It can help with your anxiety because you'll have a head start on your studying before you even knew a test was coming up.
• Some students make the mistake of spending more time organizing than actually studying, because actively studying is more anxiety provoking; be sure that the bulk of your time is actually doing the work.
• You may have to make do with the time you have. If so, stay calm--any studying done is better than none at all.

Elizabeth Weiss, PsyD

Understand that sometimes anxiety can be a positive motivator. Every emotion has a purpose. If you're anxious, sometimes it's because there's something you really need to take care of, and you have to figure out how you're going to do that.

• To avoid this problem, keep all of your schoolwork neat and organized. That way, you'll be able to find everything you need and spend the maximum amount of time studying.
• Keep all of your notes for a certain class in one notebook, so everything for that class is in one place. Also make sure to date the page every time you take notes. If you take notes on your computer, keep your notes, assignments, and any study aids in separate folders for each class, and date all of your notes.
• Designate a folder for any loose material you have for a class. Handouts, essays, homework assignments, and past tests can go in here so you can find them easily when you need them.

• Any activities will do. Try watching TV, exercising, doing some stretches (especially for your neck and arms), going for a walk, taking a nap—whatever you have to do. This will rest your brain and you can come back to your studies refreshed and ready to continue.

• If you have been doing well in exams throughout the class, it is likely you will do well on this particular test.
• If you do not do well, it is probably not the end of life as you know it.
• Many tests can be taken more than once, whether it is a driving test, passing the bar, or just having to re-take chemistry class.
• You may have to just pass the class, rather than make a particular grade.

Reducing Anxiety Physically

• Rapid heartbeat. Usually a heart rate above 100 beats per minute characterizes a rapid heartbeat.
• Shortness of breath.
• Light-headedness.
• Extreme body temperature, either excessively hot or cold.
• Gastrointestinal discomfort. This can be characterized by nausea, diarrhea, bloating, and abdominal pain.

• Going to the gym.
• Taking a walk.
• Doing housework.
• Riding your bike.
• Working outside.
• Playing sports.

• Make sure your meals are nutritious. Whole grain products, fruits, vegetables, and lean proteins are best because they will provide you with a sustained release of energy that will carry you through your study session.
• Avoid sugary foods and drinks. Not only are these bad for your health, but the spike in your blood sugar will make you jittery, which could increase your anxiety. Also, the energy high will come with a crash before too long, and you won't be able to study effectively anymore.

• During your breaks, make sure you stretch and massage any muscles that feel tight. Not only will this give you physical relief, but the action of stretching will help reduce your anxiety.

Reducing Anxiety Mentally

• Think about whether this thought is logical. For example, you think "If I fail this test, my life is over." Is that really true? In almost all situations, no, it's not true. There is no logical way a test will result in your life ending, making this an unrealistic fear.

• For example, you're convinced that you will fail the biology test tomorrow. But you've gotten good grades on every biology test this semester so far. Past experience is on your side here. This new perspective makes your fear seem more unlikely, since you've already established that you're good at biology.

• Once you've isolated the thought that "I will definitely fail this test tomorrow," replace it with, "I've been studying all week, I know this material, and it's within my power to do well on this test." This new pattern of thinking breaks down your fear that was based on nothing, and replaces it with a new thought that is rooted in reality.
• Even if you can't get past the idea that you will fail tomorrow's test, you can use logic to help you remain calm by reminding yourself that a failed exam doesn't mean you will fail the class. Remind yourself that you may even have other options, such as investigating extra credit or asking to re-take the exam.

• Just like you replaced your illogical fears with logical thoughts, replace negative statements with positive ones. Make an effort to tell yourself "I'm a hard worker," "I'm tough," "I can do this," or "Everything will be okay." That way you can cut negative statements out of your thinking and improve your happiness and mental health.
• Statements such as "I'm stupid" or "I'm worthless" are not only unhelpful, they're untrue because they summarize you based on one observation. For example, if you've performed poorly on your calculus quizzes so far, you might think "I'm a loser." This is an emotional overstatement. Try to think about the facts instead: You just happen to be performing poorly on calculus quizzes. This says nothing about who you are as a person, or your ability in other areas.

Relaxing Yourself During the Exam

• Force yourself to stop and read directions. By reading everything carefully, you can be confident that you understand what to do and can complete the test correctly.
• You can even underline or circle important terms in the instructions. For example, if you're worried you may get side-tracked during an essay question, you could underline the most important part of the prompt (e.g., underlining "Explain" will help remind you that you can't just summarize).

• Close your eyes and take some deep, full breaths. Once you start feeling better, get back to work. [19] X Research source

• If you have trouble staying focused, try silently re-reading the question or prompt to yourself. This will freshen your memory and help you stay focused on the task at hand.

• Don't fall into this trap. Instead of wasting time staring at a question, skip it. You can come back to it after you've done the rest of the test.
• If you are using a scantron sheet, make sure you also skip filling in the bubble for the skipped question! Otherwise you could end up getting a lot of answers wrong because your fill-ins are off by one.

• Talking to your parents, teachers, and guidance counselors can be a great resource to get your anxiety under control.
• Get help sooner rather than later. Many people try to ignore their anxiety until it's gotten so bad they can't control it anymore. By getting help early on, you can get a handle on your anxiety before it starts having an adverse affect on your life and relationships.

Say Goodbye to Anxiety with this Expert Series

Expert Q&A

• Exercising is a good way of relieving stress and anxiety. Thanks Helpful 6 Not Helpful 1
• Try using some incense sticks of your favorite aroma while you are studying or sleeping as it relieves your stress and helps you feel pleasant and positive. Thanks Helpful 4 Not Helpful 3
• Try sprinkling soothing smelling oils on your pillow for a good nights sleep before the exam. This may also be helpful sprinkled on a tissue to take to the exam to calm your nerves. Don't use too much though, other people may not appreciate it. Thanks Helpful 1 Not Helpful 2

• Some stress before exams is normal, especially if you feel unprepared. However, too much stress can indicate a bigger problem. If you have difficulty concentrating, sleeping, or studying due to excessive anxiety, consider seeing a doctor to get screened for anxiety disorders. There are treatments available to get your anxiety out of your way, so you can focus. Thanks Helpful 27 Not Helpful 5

You Might Also Like

• ↑ https://www.brown.edu/campus-life/support/counseling-and-psychological-services/managing-test-anxiety
• ↑ https://nursing.lsuhsc.edu/AcademicSuccessProgram/StrategiesTestAnxiety.aspx
• ↑ https://learningcenter.unc.edu/tips-and-tools/taking-breaks/
• ↑ https://learningcenter.unc.edu/tips-and-tools/tackling-test-anxiety/
• ↑ https://www.heretohelp.bc.ca/workbook/test-anxiety#tension
• ↑ http://www.calmclinic.com/anxiety/causes/hypoglycemia
• ↑ https://www.st-andrews.ac.uk/students/advice/leaflets/examanxiety/
• ↑ https://www.umassd.edu/dss/resources/students/classroom-strategies/test-anxiety/
• ↑ https://www.northwestern.edu/breathe/test-anxiety/
• ↑ https://kidshealth.org/en/teens/test-anxiety.html
• ↑ http://www.anxietybc.com/sites/default/files/Test_Anxiety_Booklet.pdf
• ↑ https://canadacollege.edu/disabilityresourcecenter/test-anxiety-tips.php
• ↑ https://www.ucalgary.ca/live-uc-ucalgary-site/sites/default/files/teams/23/reducing-test-anxiety-tip-sheet.pdf
• ↑ https://www.fhsu.edu/testing/test-anxiety
• ↑ https://www.butte.edu/departments/cas/tipsheets/studystrategies/test_anxiety.html
• ↑ https://opentextbc.ca/studentsuccess/chapter/test-taking-strategy/
• ↑ https://my.clevelandclinic.org/health/diseases/9536-anxiety-disorders

About This Article

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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To deal with exam anxiety, stay physically active in the days before the exam by going for a walk or playing sports, which will distract you and give your brain a chance to relax. On the day of the exam, avoid negative thoughts and try to say positive things out loud, such as “I can do this,” or, “Everything will be ok.” Then, try to get to the test early to give yourself time to relax, because running late can cause more stress. As you take the test, stay focused on one question at a time and save any questions you get stuck on for last. For tips on how to deal with the physical symptoms of anxiety during an exam, such as sweating or dry mouth, read on. Did this summary help you? Yes No

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6 Ways to Reduce Your Exam Stress

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Exams are stressful without any doubt. Even if you study a lot and spend a lot of time preparing, you might feel a lot of pressure and anxiety. This post is for everyone who wants to cope with exam stress and ease their college life a little.

Stick to Your Schedule

There is nothing more effective for your productivity than creating a schedule that you can stick to while preparing for exams. This is the best way to make sure you don’t waste your time, but spend it on getting ready and revisiting all the materials and syllabi that you need in order to successfully pass your exams.

There are a few reasons why you need a schedule during the semester and especially when you have exams ahead:

• An opportunity to plan your study sessions
• Track your goals and planning steps to achieve them
• Making sure you are on time with assignment due dates
• Creating a balanced study routine
• Reducing stress because of having a steady and clear plan created

When you surely know how much time you need to get ready for another test, it doesn’t seem that frightful after all. Having all your exam dates listed also helps you avoid missing one or confusing the time when it starts. It eases your routine and makes it much less stressful to manage all the daily tasks.

Take Breaks and Rest

Sometimes we all find ourselves in the middle of chaos when we are running out of time and just need to work for hours in order to get everything done on time. But still, each one of us needs little breaks to make sure we can keep our productivity and brain activity high. 

Cramming the night before sometimes is inevitable but can be managed with a few easy rules:

• Take short breaks every now and then.  It’s up to you to decide when you need one and how long it should last. But at least a 10-minute break for every hour of studying is necessary.
• Use your breaks wisely.  Don’t just scroll through your social media. Use this time to relax or get up and walk around to ease eye-strain and stretch your legs – just a few sit-ups or bends will help to regulate your blood circulation.
• Relaxation is the key.  It doesn’t matter how many breaks you will take; they won’t help you until you learn how to relax and clear your thoughts. You might choose meditation or listening to a relaxing chill-out music, taking a bath, or spend some time on a relaxing hobby – do what really helps you calm down and reboot your brain.

Taking breaks in between and during your study sessions is crucial to make your productivity stay high all day. Don’t forget to include them in your daily study schedule. You should definitely find the time to spend with yourself, just chilling and having a rest after another study session . If you have this time planned beforehand, it’s much easier to avoid procrastination – as you know how long your break will last and when it starts. Knowing that helps you concentrate on your studies instead of just postponing the time when you need to get to work.

Sleep and Breathe

Having enough sleep during your preparation for exams is crucial. Your body needs the energy to make your brain focus on studies; sleeping and eating healthy meals are the key factors that help you stay organized and concentrated. Sleep reduces stress and allows your body to get ready for another session when you need to consume a lot of information

We know that sometimes it’s impossible to do everything on time, and every student faces the need to sacrifice a few hours of sleep at least one time through their study years. But creating a study schedule with fixed sleep hours might help you organize your day the best way. 

Breathing exercises are also important if you want to reduce stress. There are multiple different techniques that you might want to try in order to find the one that is the most effective to you. For example, the one that is the most common is the following:

• Make sure you sit or lie comfortably.
• Take a deep and slow breath (through your nose) and count from 1 to 4. Make sure you take a breath with your belly, not your chest. You might need to put your hand just below the ribs to understand if you are doing it right. 
• Hold your breath and count from 1 to 7.
• Breathe out, counting from 1 to 8.
• Repeat a few times.

There are also other breathing exercises, for example:

• Bend forward a little from your waist, with your hands dangled and relaxed.
• Slightly bend your knees. Feel how the muscles on your back relax and stretch.
• Inhale slowly and start rolling up, getting back to the standing position. Make sure you don’t make any sharp moves.
• While standing, hold your breath for a few seconds.
• Exhale and return to step 2.
• Repeat several times.

Breath exercise is the easiest and one of the most powerful tactics to calm yourself and let your body relax, get the oxygen that it needs and help your blood circulation.

Eat Healthily

As it was said earlier, eating healthy meals is the best way to keep your body functioning during the period when you experience high stress levels. It’s hard to overestimate the importance of a balanced daily menu as it should provide your brain with all the needed healthy fats and elements to boost your brain activity.

What you should do when studying for your exams is to eat 3-4 meals a day with healthy snacks in between. Such snacks might consist of nuts or dark chocolate, fruits, vegetables, and smoothies. Even if you are living in a dorm and don’t have access to a fully staffed kitchen to cook yourself complex dishes, you still can enjoy healthy foods.

Here are a few examples of healthy meals that are affordable and easy to cook:

• Oatmeal with berries, nuts, or fruits
• Various salads with avocado/boiled eggs/tomatoes/chicken/tuna
• Toasts or sandwiches with peanut butter/cream cheese and salmon/fried egg
• Pasta with seafood/chicken breasts/sauce
• A potato baked in a microwave

These meal ideas above are just a few examples of how you can eat healthy every day without spending much time cooking. Look for easy recipes and make sure you don’t live solely on ramen or chips – these foods don’t provide you with vital elements, so needed during the days leading to your exams.

Ask for Help If You Need It

Sometimes, the only way to fight stress is to ask for help from your friends, family, or specialists. It’s always great when you have someone you can talk to about your problems. But you can also turn to your advisor or even professors – they will definitely try to help you out if you need some additional materials or would like to discuss a complex topic.

You can also turn to our team if you need assistance with your homework – we have great writers who can save your time when you need to get prepared for your exams . 

Communication is one of the best things when it comes to stress. You should definitely try to find time in the schedule for casual meetings with your friends as it will cheer you up. Video calls are also a great option if you live far away from your close ones.

Another option is to find a study buddy or even a group. It will allow you to achieve two goals at the same time – get prepared for your exams and also socialize. Don’t miss this opportunity – your roommate or your groupmates might not be the ones with who you would definitely like to spend time, but there are plenty of other people on your campus or the ones who you can find online to make you company.

Keep Up with Your Ordinary Routine

When exams are coming closer, it’s hard to avoid studying all night long or change your everyday day so that to get fully prepared. However, it might be pretty stressful for you and your health. Instead, you should try to keep up with your everyday rituals, if you have any, for example, getting a coffee in the morning from the local coffee shop or going for a run before bed. When you don’t feel like you need to change your routine drastically, it’s much easier to survive through stressful periods of time like exams. If you don’t have any everyday rituals, you might find it helpful to eat the same meals as you are used to or talking to your friends at least a few times a week. 

Changes are not always bad, but when you need to get prepared for finals, you got to eliminate as many stress factors as possible. So, make sure you live your life in the same rhythm and enjoy things that usually cheer you up a bit. Believe us, watching one episode of your favorite TV show will make your study session much more productive – don’t consider this simple joy as a waste of precious time.

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How To Deal With Stress Before Your Exam?

• Pearson VUE
• May 10, 2023

Exams cause stress, there’s no doubt about it. The pressure that you are under to achieve can make the period running up to your examination a very stressful one. Too much stress can have a negative effect on you both physically and psychologically. Insomnia, panic attacks, loss of appetite, anxiety, depression and irritability are all symptoms of high stress levels and can damage your ability to study properly and recall information during your exam . So how do you deal with the stress of exams? Here at Northwest we are always concerned about our students’ welfare, so we’ve put together these simple and easy to follow tips on how to reduce your stress level before your exam.

Table of Contents

Take A Break

The best place to take your exam, how to deal with exam stress.

Taking a break from the stressor, even for a little as twenty minutes, has a proven calming effect on those experiencing stress. Taking regular breaks from studying is always a good idea, as your brain can only absorb so much information at any one time. Make space in your study schedule to relax, step away from your notes and spend some time thinking about something else.

There is plenty of evidence to back the idea that even short periods of exercise are vital in reducing your stress levels. Exercise also helps to flush toxins from your system, lifts your mood and oxygenates your blood stream, leaving you refreshed and better able to study. Next time you are feeling stressed make the time to go for a short walk, run, swim or even dance to help get you back on track.

Humans are naturally social creatures and isolation is one of the factors that can cause stress. While you might not have a lot of time for partying in the run up to your exams, do make time to see friends and get out of the library. Conversation can help to relax you and discussing your studies with other can make it easier to identify areas you need to focus on and to commit information to memory.

It might sound odd, but recent studies have shown that the act of smiling can reduce stress. Smiling uses most of the major muscles in the face and scientists have linked the exercising of those muscles to reduced levels of stress and quicker recovery after stressful incidents. Laughter has also been prove to reduce stress levels, so next time you’re feeling the weight of exam season, spend some time watching your favorite comedian to shrug off that stress.

Meditation, or mindfulness, can be used to help you become more relaxed and focussed, two things you’ll need to be to get the most out of your studying sessions. Spending some time relaxing and concentrating on your breathing is an excellent way to sort through your emotions and clear your mind. Much like exercise, research has shown that even short periods of meditation can result in lowered stress levels.

Massage is an excellent way to relax and take a break from the stress of your exams. In addition to reducing stress massage also helps you more rapidly recover from physical injury, has a positive effect on insomnia and depression and can help you feel more focussed. At Northwest our student massage clinic is open seven days a week, so it’s never been easier to take some time off from studying to have a relaxing massage.

Here at Northwest Career College, we are committed to providing our students with the best possible facilities to allow them to take advantage of the excellent courses we have to offer. In addition to our Pearson VUE testing center , we also offer morning, afternoon, night, online and blended classes to accommodate your Las Vegas work and family schedule. And, we have an experienced Career Services team to help you find the best employment opportunity for your new career. Call us today on (702) 403-1592 to find out more about what we can offer you!

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April 8th, 2024

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Essay on Stress Management

500 words essay on stress management.

Stress is a very complex phenomenon that we can define in several ways. However, if you put them together, it is basically the wear and tear of daily life. Stress management refers to a wide spectrum of techniques and psychotherapies for controlling a person’s stress level, especially chronic stress . If there is effective stress management, we can help one another break the hold of stress on our lives. The essay on stress management will throw light on the very same thing.

Identifying the Source of Stress

The first step of stress management is identifying the source of stress in your life. It is not as easy as that but it is essential. The true source of stress may not always be evident as we tend to overlook our own stress-inducing thoughts and feelings.

For instance, you might constantly worry about meeting your deadline. But, in reality, maybe your procrastination is what leads to this stress than the actual deadline. In order to identify the source of stress, we must look closely within ourselves.

If you explain away stress as temporary, then it may be a problem. Like if you yourself don’t take a breather from time to time, what is the point? On the other hand, is stress an integral part of your work and you acknowledging it like that?

If you make it a part of your personality, like you label things as crazy or nervous energy, you need to look further. Most importantly, do you blame the stress on people around you or the events surrounding you?

It is essential to take responsibility for the role one plays in creating or maintaining stress. Your stress will remain outside your control if you do not do it.

Strategies for Stress Management

It is obvious that we cannot avoid all kinds of stress but there are many stressors in your life which you can definitely eliminate. It is important to learn how to say no and stick to them.  Try to avoid people who stress you out.

Further, if you cannot avoid a stressful situation, try altering it. Express your feelings don’t bottle them up and manage your time better. Moreover, you can also adapt to the stressor if you can’t change it.

Reframe problems and look at the big picture. Similarly, adjust your standards and focus on the positive side. Never try to control the uncontrollable. Most importantly, make time for having fun and relaxing.

Spend some time with nature, go for a walk or call a friend, whatever pleases you.  You can also try working out, listening to music and more. As long as it makes you happy, never give up.

Get the huge list of more than 500 Essay Topics and Ideas

Conclusion of the Essay on Stress Management

All in all, we can control our stress levels with relaxation techniques that evoke the relaxation response of our body. It is the state of restfulness that is the opposite of the stress response. Thus, when you practice these techniques regularly, you can build your resilience and heal yourself.

FAQ of Essay on Stress Management

Question 1: What is the importance of stress management?

Answer 1: Stress management is very efficient as it helps in breaking the hold which stress has on our lives. Moreover, you can also become happy, healthy and more productive because of it. The ultimate goal should be to live a balanced life and have the resilience to hold up under pressure.

Question 2: Give some stress management techniques.

Answer 2: There are many stress management techniques through which one can reduce stress in their lives. One can change their situation or their reaction to it. We can try by altering the situation. If not, we can change our attitudes towards it. Remember, accept things that you cannot change.

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