Dealing with Exam Stress

Recognising stress during exam season

It’s important to start to recognise when you are getting stressed. Once you acknowledge it, you can then find ways to combat it. Signs include:

• Changes in behaviour, mood, and social interactions
• Increased irritability or restlessness
• Withdrawal from social activities or decreased interest in hobbies
• Heightened anxiety and worries about exams
• Difficulty sleeping or changes in sleep patterns
• Changes in appetite or weight fluctuations
• Self-criticism, self-doubt, or perfectionistic tendencies
• Expressing feelings of being overwhelmed or feeling pressured
• Physical symptoms such as headaches, stomach aches, or fatigue
• Difficulty concentrating or reduced motivation
• Procrastination or avoidance of study-related tasks

On the day stress

Before the day of the exam, you can manage exam-day anxiety by getting enough sleep, eating a nourishing meal, and arriving early to avoid rushing. Use relaxation techniques before the exam, such as deep breathing or visualization exercises, to calm your nerves and boost confidence.

Remember that exams are important, but they don’t define your worth or future success. Embrace a balanced perspective, focusing on personal growth, learning, and improvement rather than solely on the outcome. Remind yourself of your strengths and past achievements.

How do I manage my stress

By implementing management strategies, you can effectively manage exam stress and create a healthier approach to studying and test-taking. Remember, you may find different techniques more helpful than your friend, so experiment and find what works best for you.

Some ways to reduce your stress include:

1. Establish a study schedule – Creating a well-structured study schedule helps manage time effectively, reduces last-minute cramming, and provides a sense of control. Break down study sessions into manageable chunks, and include regular breaks to rest and recharge, which can help with procrastination. Celebrate small accomplishments along the way to maintain a positive mindset.
2. Practise effective study techniques – Experiment with various study techniques to find what works best for you. This may include active learning methods like summarising information, creating flashcards, teaching others, or participating in study groups.
3. Take care of your physical health – Prioritise your physical well-being by getting enough sleep, eating balanced meals, and staying hydrated. Regular exercise, even short walks or stretching breaks, can also boost your mood and reduce stress.
4. Practise relaxation techniques – Incorporate relaxation techniques into your routine to reduce stress levels. Deep breathing exercises, progressive muscle relaxation, meditation, or yoga can calm your mind and body. Engaging in these practises regularly can help manage exam-related anxiety.
5. Seek support – Reach out to friends, family, or teachers for support and guidance. Discussing your concerns can provide relief and offer different perspectives. If needed, consult with a school counsellor or seek professional help to address exam-related stress.
6. Practise self-care – Engage in activities that bring you joy and relaxation. Make time for hobbies, exercise, reading, or spending time with loved ones. Taking breaks from studying and prioritising self-care activities can recharge your mind and reduce stress.

Exam stress is a common experience for teenagers, but it is essential to recognise its impact and take proactive steps to manage it effectively. By implementing strategies such as establishing a study schedule, practising effective study techniques, prioritising physical health, seeking support, and practising self-care, you can navigate the exam season with greater resilience and well-being.

Remember, exams are a part of the educational journey, but they do not define your worth or future success. By maintaining a balanced perspective and taking care of yourself, you can overcome exam stress and approach exams with confidence and clarity.

For any parents who are concerned about exam season, by creating an open and supportive environment, helping them with time management, promoting self-care, providing perspective, and being a source of encouragement, you can guide them through the challenges of exam stress.

Remember, exams are important, but your child's mental health and overall growth are equally vital.