Managing Exam Stress: A Student's Guide

Exam stress is something almost every student experiences. A little bit of stress can actually help you perform better, but too much can be overwhelming and counterproductive. Here's how to manage it effectively.

Understanding Exam Anxiety

Exam anxiety is a type of performance anxiety. It's your body's response to a perceived threat – in this case, the threat of failure or judgement. Symptoms can include:

• Racing thoughts or mind going blank
• Physical symptoms like sweating or rapid heartbeat
• Difficulty sleeping before exams
• Negative self-talk

Before the Exam

Prepare properly: The best antidote to exam anxiety is feeling prepared. This doesn't mean studying 24/7 – it means studying smartly and knowing your material.

Get enough sleep: Sleep is crucial for memory consolidation. Pulling an all-nighter before an exam will hurt more than help.

Exercise: Physical activity reduces stress hormones and releases endorphins. Even a short walk can help.

During the Exam

Breathing techniques: If you feel panic rising, try the 4-7-8 technique: breathe in for 4 seconds, hold for 7 seconds, breathe out for 8 seconds.

Start with what you know: Begin with the questions you're confident about. This builds momentum and confidence.

Don't watch the clock obsessively: Check it periodically, but don't let time anxiety compound your stress.

Reframing Your Thoughts

The way you think about exams affects how you feel. Try reframing negative thoughts:

• Instead of "I'm going to fail," try "I've prepared and I'll do my best"
• Instead of "Everyone else is smarter," try "Everyone is dealing with their own challenges"
• Instead of "This exam will ruin my life," try "This is one assessment among many"

When to Seek Help

If exam anxiety is significantly impacting your life – affecting your sleep, relationships, or daily functioning – consider speaking to a counsellor or mental health professional. Most universities offer free counselling services to students.