Exam anxiety is a common challenge for many students, marked by feelings of nervousness, a racing heart, or sweaty palms.
While some anxiety can actually be beneficial – indicating that the exam is important and motivating thorough preparation – it can become problematic if it grows excessive. Learning to regulate anxiety effectively is key to keeping it manageable, allowing you to focus on doing your best.
(Reminder: There’s no such thing as a bad emotion – they all serve a purpose and have their benefits. We can’t “cure” anxiety any more than we can cure sadness or anger or joy. But we can learn to manage emotions if they become overwhelming.)
Managing exam anxiety involves adopting strategies that prevent stress from becoming overwhelming or detrimental to your performance. It’s important to remember that feeling anxious about exams is entirely understandable, given their importance and your desire to do well. However, by applying targeted strategies, you can turn this nervous energy into a productive force.
Here are some practical strategies for managing exam anxiety at each stage of the process:
Leading up to the exam
- Structured preparation: Create a study plan well in advance, breaking down the material into manageable segments. Regular reviews and practice questions will help build your confidence.
- Simulated practice: If possible, take a practice test under similar conditions to the actual exam. Mimicking the exam experience (e.g., timed practice papers) can reduce anxiety by making it feel more familiar and allowing you to effectively pace yourself.
- Strengthening your mindset: Reflect on past challenges you’ve successfully overcome and consider how you approached them. This mindset shift can help you internalise your resilience and remind you of past wins rather than relying on superficial positive affirmations.
The night before the exam
- Avoid last-minute cramming: Resist the urge to study until the last minute, as this usually adds to stress without improving understanding. At this stage, it’s unlikely that you’ll retain new information that you haven’t already studied.
- Relaxation activities: Engage in calming practices like reading, taking a warm bath, doing light stretching, or some deep breathing exercises. These activities help calm your mind and signal your body that it’s time to relax.
- Prioritise sleep: Aim for a good night's rest, as fatigue can amplify stress and hinder cognitive performance the next day. Sleep is crucial for memory consolidation, so resting well can help you recall what you’ve learned.
The morning of the exam
- Eat a balanced breakfast: Fuel your body and brain with a light nutritious meal that supports focus and mental clarity. Avoid heavy or overly sugary foods, as these can cause energy crashes.
- Arrive early: Plan to reach the exam venue with time to spare. This allows you to collect your thoughts and familiarise yourself with the environment without added stress.
- Brief relaxation techniques: While waiting, try deep breathing exercises, light stretching, or a quick grounding activity to centre yourself and ease any tension.
During the exam
- Carefully read each question: Take a moment to understand each question thoroughly before answering. Rushing can increase errors, while a deliberate approach can help you stay focused and calm.
- Focus on your own progress: Direct your attention to your work instead of comparing yourself to others. Remember, your journey through the exam is unique, and shifting focus to others can heighten anxiety.
- Release physical tension: If anxiety builds, close your eyes briefly, take a few deep breaths, or lightly stretch your neck and shoulders. Small movements like these can release tension, helping you reset your focus.
Remember the bigger picture
Exam anxiety is a common experience, and you can learn to manage it in ways that support your best performance. By implementing these coping strategies, you’ll be better able to harness your energy and allow your hard work to shine through.
Keep in mind that each exam is just one step on your educational journey. Approach it with self-compassion, diligence, and trust in your ability to do your best. With consistent practice and perspective, you can transform exam anxiety into a motivating force while keeping it in balance.
