Exam stress is a perfectly natural thing to experience in the period leading up to the test. The key thing to remember is that this is perfectly normal, and you should not be ashamed of stress.
Stress management is NOT subject-specific. You can apply these methods to any subject which you are studying and see which works for you.
Regardless of whether or not stress is normal, it goes without saying that it needs to be managed. If you’re over-stressed going into an exam, you won’t be able to perform to your best ability, and that is less than ideal. Here’s what I found helps me to relax and concentrate the most, divided into three categories. The first being long-term management (how can you reduce or focus stress WAY before the big day?), next is mid-term management (the exam is getting closer, but not right around the corner), and finally short-term management (the exam is soon, so let’s keep calm).
Long-Term Management:
The exam is coming, it’s not soon, but it’s on the way. How do we prevent losing our heads?
• Step 1. is to get comfortable with the knowledge that the exam is coming. If you try to push the thought out of your mind, it will only force its way back in, which isn’t ideal. Mark the date on a calendar or sticky note. It’s not Judgement Day, it is simply the date of the exam, and you are just reminding yourself. Dreading the date is natural at first, but through familiarization and exposure that dread will slowly dissipate. It may not go away completely, which is normal, but you won’t be shaking like a leaf when the exam takes you by surprise, because it won’t BE a surprise.
• Step 2. You’ve got the date ready, now how can you prepare? Try to do steady and constant revision. Little bits at a time (see ‘Revision Techniques’ on the Home Page for advice on different ways to revise). If you’re familiar with the course content, you are much less likely to be nervous or unsure about an exam. Cover your bases, keep yourself confident.
• Step 3. Be sure to take time for yourself. As discussed in the ‘Revision Techniques’ page on the Home Page, revision is NOT just burying yourself in books and forgetting what the sun looks like. Small consistent efforts are better than infrequent and tedious sessions. That is why at this stage, it is very important you look after yourself and ensure that you are in the right head space. For example, going for a walk here and there, exercise, doing what you love e.g. playing for your sports team or playing video-games. Revision is important, but so are you!
Mid-term management:
The exam is not too far away, so what now? Following the guide above, the same ideas apply, with some slight changes made to help manage your workload and mental health.
- Step 1. The exam is not imminent, but that doesn’t mean you shouldn’t care. The first key point is that revision should be more consistent and frequent. Not every waking minute of every hour, but more often than in the long-term.
- Step 2. Not only should your revision be more consistent, but also periods of time taken for yourself. Take the time to enjoy your hobbies, doing what you love, taking your mind off of the exams and plugging it into the charge-port of relaxation. You don't want to lose your cool, but what is important to remember is that you want to be prepared for the exam still. DO enjoy yourself, DO NOT forget that the exam is on the way, and you need to keep that in the back of your mind. Not eating away at your conscience and causing you dread, but a gentle reminder that you need to keep some focus.
- Step 3. Friends! This is not a call to binge the show, but instead a call to meet up with your friends. If you are a more social learner or want some peer feedback whilst studying, it could be really beneficial to create a study group, or host group revision sessions. Peer reviews have the potential to reveal strengths and weaknesses you did not know you had. Moreover, as a team, you can come up with solutions to problems that your group may be facing
Short-term management:
It's getting close, but you're keeping your cool. You've got this under control, so long as your mind is under control.
- Step 1. Ask, ask, ask! If there is something you aren't sure on, better now than never to ask around to see if anyone can help you. This could be anyone. Parents, teachers, fellow students, books, the internet etc. It is much better to go into an exam in a relaxed state, knowing that you can say with confidence that you have covered your bases and are ready for this!
- Step 2. See if you can teach someone. Pick your subject and try explaining a topic to somebody, ideally someone with strong knowledge of the subject, that way they can fill in the gaps which you may have left by accident. If you can explain your chosen topic well enough that they can understand it, then you have actually learned it. Teaching others is a great way to teach yourself. This will allow you to stay calm in the exam, because you know exactly what you are being asked from experience.
- Step 3. Seek support. I cannot guarantee the success of this website in calming your nerves. Everyone experiences stress differently, and copes differently. Always speak to someone. Your voice is the one that matters most when it comes to your mental health. Do not let anyone tell you to not be stressed, that something is 'not a big deal'. It is a big deal to you, and people who respect that and can help you are ready to listen. Always.
Be sure to comment below any feedback which you may have!
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