Spring term exams are around the corner, and it’s completely normal to feel overwhelmed. When deadlines stack up and revision takes over your days, stress can creep in quickly. The good news is that there are practical, manageable steps you can take to feel more in control and approach your exams with a clearer head.
Here are 10 tips on how to deal with exam stress.
How to reduce stress and anxiety during exams
1. Write a daily to-do list
It’s as simple as that! Start your day by jotting down your priorities and scratch them off as you get them done. You’ll be surprised how self-rewarding this small activity will make you feel at the end of the day. Not only will you feel accomplished, but you will also have an overview of how your day and week look so you can make the most of your time.
2. Break revision into manageable chunks
If revision feels daunting, it may be because you’re looking at everything at once. Break things down into smaller chunks. Small chunks will help your brain process information, and you’ll probably find you’re more productive.
3. Find a study buddy
You’ve been waiting to start that English assignment because you can’t seem to find the right location to help you focus? If you’re feeling distracted, it might be worth finding a study buddy to help you stay on track with your schoolwork. Whether you decide to study at the library hub or any other spot on campus, find the time to get together with a friend. You'll not only be able to share your thoughts with someone who is going through the same challenges, but also have the opportunity to ask each other useful questions and review each other’s work.
4. Visit a local coffee shop
Relaxing over a cup of coffee might be exactly what you need at this time to alternate your study sessions with some sweet breaks. Alternating your environment can make long revision days feel less repetitive and help you feel more motivated. Is there a coffee shop you’ve been meaning to try but you haven’t had any time yet? Now's your chance.
5. Follow your body’s cues
Sometimes it’s difficult to understand our anxiety. It might help to do a simple body scan to note any uncomfortable feelings. Once you’re aware of these sensations, you can do things to help.
- Get moving – gentle stretches, exercise, or celebratory dances help when you feel frozen or tense.
- Get plenty of rest – you might feel worried about losing revision time, but this will actually help boost your productivity.
- Eat balanced meals and enough – your body will need fuel for brain performance, energy, and concentration.
6. Try the 4-7-8 breathing technique
Many breathing techniques can help relieve exam pressure. One of the most popular ones is called the 4-7-8.
Basically, you inhale for four seconds, hold your breath for seven, and then exhale for eight.
7. Take active breaks and reward yourself
While you’re finishing up your last assignment and moving on to the next one, don’t forget to take breaks every 30 minutes as a small reward for your hard work. Enjoy some ice cream, drink a cup of herbal tea or have a small chat with one of your friends. These small activities will give your mind a rest and make the workload seem more bearable. You deserve them.
8. Spend time outdoors
As the days brighten up and the weather gets nicer, don’t rush back home. Instead, take a scenic route and enjoy the nature that surrounds you. If you’ve been studying all day, wandering around and exploring a new neighbourhood is a perfect and healthy way for you to destress and clear your thoughts. This is also a great time to be exercising. Attending a gym class, going on a quick run or playing a tennis match will increasingly boost your mood and make you feel more positive about your exams.
9. Don’t compare yourself to others
Everyone learns in their own way and at their own pace. If your friends do things differently, that’s okay. It doesn’t mean you’ll fail. You’re also allowed to keep your results to yourself - and remember they don't define you. Just focus on doing your best.
10. Ask for help if you need it
It’s okay to ask for help – whether from a friend, family member, teacher, or professional. If you feel extra pressure from family, you could also try talking to them about what you think is achievable and how they can best support you.
Whether you live close to your family or four hours away by train, taking a day off to get together with your loved ones might be the perfect therapy you are looking for. If you’ve been feeling stressed, open up with family members and have a heart-to-heart conversation with them. Talking out loud about the pressure you have been under will leave you feeling more refreshed and relieved about your exams. Some of them might have already gone through the same path, so they may know how to best advise you.
A final reminder about exam anxiety and stress
Keep in mind these are just a few of the steps you can take to reduce stress and anxiety during exams. Exam time can feel intense, but it’s temporary. By organising your time, looking after your wellbeing and reaching out when you need to, you’ll put yourself in the best position to succeed.
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