As exam season approaches Iâve had a huge amount of questions about how to deal with stress or anxiety when studying, or before an exam. Here are some tips/strategies that work for me and I hope can help you too!Â
Coping with stress and anxiety:
Take time out - if something in particular has triggered you, or if you are just feeling anxious about what you are revising, remove yourself from the situation and try and calm yourself down.
Go for a walk - it could help to calm you down and distract you if you go for a walk outside and just focus on that rather than what is stressing you out.
Distract yourself - this could be anything from calling a friend on the phone, reading a book, watching a TV show. Distracting yourself when you begin to feel anxious can help prevent a full blown anxiety attack, although obviously you canât just ignore the stressful topic indefinitely!
Talk to someone - I am quite open with my family, and it really help to just vent at my sister or parents sometimes. It just helps get it out of my system, as well as them helping me rationalise the things I am anxious or stressed about.
Breathing exercises - these donât work for everyone, and some people find that breathing exercises make them more anxious. But if they work for you they can be a really useful tool to help you calm down.
Mindfulness exercises - again these donât work for everyone, but there are some great apps and youtube videos that will take you thorugh different mindfulness exercises.
Get enough sleep - this is so so important for the exam season! Try and get a good 8 hours sleep each night. I strongly suggest against late night studying/cramming before an exam. Really try and go to bed early, and youâll be more refreshed the next morning, feeling optimistic about the day rather than groggy and sluggish.
Rest if you are ill - I know a lot of you will feel compelled to continue to study if you are ill, but you have to give yourself a break! Stress can have physical effects and if you are ill then your body is telling you you need to rest and take time for yourself. Plus the work you do when ill isnât likely to be effective/efficient, so itâs worth giving yourself the time off, so that you can recover quicker and get back to your normal self. If you do want to do some work then maybe watch videos - this way you can still be revising but not having to think especially hard.
Itâs okay to say no - often people feel stressed when they have a lot going on, and they are just constantly jumping from one thing to another. Itâs okay to say no to things and take time for yourself. Just recently I decided to not do an EPQ because I thought it would be taking on too much; you have to make sure that between school and revision and extra-curricular things, you have time just to relax.
Staying calm before an exam:
Get a good nights sleep - as mentioned above, it is so so important that you are well rested before an exam - so donât be staying up until 3am madly trying to cover the entire course in one sitting!
Set an alarm - ensure you have an alarm set at a reasonable time in the morning, thereâs nothing that stresses me out more than a risk of being late to an exam.
Pack your bag the night before - if you get all your things ready the day before the exam there will be no frantic stressing out in the morning because you canât find your protractor or calculator!
Eat a good breakfast - or lunch if itâs an afternoon exam. Itâs really key that you have fuel to get you through the exam.
No last minute revision - I think that at this point you arenât going to learn anything new; you are as prepared as you are, and you just have to go with it. Donât panic yourself by frantically reading through notes or running around asking people questions.
Donât get there too early - you donât want to be late to an exam, but you donât want to be hanging around the exam hall for ages before the exam with nothing else to do but stress out! If you do get to school/uni a bit early, maybe have a little walk around outside, or find a friend you can talk to to distract you.
Staying calm during an exam:
Take a minute - before you actually start writing (maybe do this when theyâre reading out the general instructions for exam conditions etc.) just take a minute to sit, breathe and think good thoughts - memories or things youâre looking forward to doing in summer. This can help calm you down if your anxious about being in the hall - this just takes you away for a minute.
Focus on you - try and act as if thereâs no other students in the room with you. Donât look to see how much others have written or if theyâre finished. Thereâs no point being distracted or comparing yourself to other people, just focus on yourself.
Read the question - take your time to really read the question and think about what it is asking you to do. It can be easy to read a question and start to freak out because you donât understand what it means at first. Take your time and donât panic!
Plan you answers - taking 5 minutes to plan your answers will help reduce your stress and anxiety later on in the exam, because thereâll be no moments of âAHH WHAT DO I WRITE NOWâ because you will have already make a plan that covers all the content youâll write about.
Skip questions if you need - donât get freaked out if you donât know something straight away. Move on, and you might recall the information later on in the exam, and you can go back to it then.
Take a break - if you start to feel very anxious in the exam, just put your pen down, breathe, close your eyes and have a break for a minute or two.
Manage timing - make sure you know how long the exam is and how long you should be spending on each section/question. Knowing this means you donât have to stress out about working out timings at all when in the exam.Â