Managing exam stress

Managing exam stress

Exams are a time when stress levels are higher than usual. Stress can be positive, helping you to stay motivated and focused. However, too much stress can be unhelpful - it can make you feel overwhelmed, confused, exhausted and edgy. It's important to try and keep things in perspective and find ways of reducing stress if things seem to be getting on top of you.

Suggestions for managing exam stress

Effective study habits

Many people feel overwhelmed at exam time - having to revise a lot of information in a short space of time and not understanding course material can be a big stress. See Exam time: Hints for effective studying for more practical advice on effective study techniques.

Keep your routine outside studying and take regular breaks

It's important to have regular study breaks and time for relaxation and exercise. Going for a walk, run, or to the gym is not a waste of time, it is a great way to clear your head and help you study better.

Watching your favourite TV show or going to the movies are also good ways to take a break from studying. Have a look at the fact sheet on Relaxation for more ideas to help you relax.

Limit drugs

Caffeine (eg - coffee, caffeine tablets, Red Bull) and other drugs (eg - speed, coke) give you a short lift before making you crash and burn. They can make you feel sick, and unable to sleep or concentrate properly. You actually study better with regular breaks, getting lots of sleep, and from exercising (really!). 

Have a number of options for the future

Getting the marks to get into your first preference is great, but it's not the end of the world if you don't - there are other options to get into your course. These include deferring and getting some practical experience in your field, doing further study, writing to the university, retaking some subjects in some cases, or transferring in after a year or two. And, if you do accept another offer, you may find that you like it even more. 

Manage expectations

External pressures around exams can be huge. It can be hard to deal with, especially with family and people you respect, but you need to remember that it's your life and your exam, with you in control.  There are some things that might help you manage expectations.

• Base expectations on your past performance and doing the best you can do.
• Put the exam in context.  In the scheme of your life, how important is it?  If you don't do as well as you'd hoped there are always other alternatives.  It's not going to dictate whether you are a good or a bad person, or whether you are a success or failure.  Exams can't measure these sorts of things - all they measure is how well you can present the material asked for by the examiner; nothing more, nothing less.
• Take it as a compliment (admittedly this can be easier said than done).  These people want you to do well, and think that you are capable of achieving. Their definition of 'achieving' is sometimes a little (or a lot) misguided, so you need to educate people about what you think is realistic.  Talk to them, find out what they hope for you, and tell them what you are thinking and feeling.
• Use the expectations of yourself and others to assist your studying.  Talk to people about how you are feeling, see if they have any advice or help they can offer.  It's important to ask for, and accept support from those around, especially family members. 

Look after your body

It's easy to let exams get on top of you and to forget to look after yourself. If possible try to get a good night's sleep. It's a good time to make an effort to eat healthy, including eating plenty of fruits and vegetables.

Ask for and accept support

If you're feeling overwhelmed, you might find it helpful to talk to a teacher or counsellor.  It's also important to ask for, and accept, support from your family if you can. This support might be practical, like picking you up from the library, or emotional, including advice or help. If you need to talk to someone outside the situation, call Childline 1800 66 66 66 or Samaritans  1850 60 90 90 (both are anonymous, 24hr help lines).

Remember

There's always a light at the end of the tunnel.  Exams have a beginning and an end, and the stress that goes along with them should end with the exam.  Once the paper's in, there's nothing more you can do to (legally) influence the outcome - which means it's now time to relax and enjoy the summer.

See the fact sheet on Exam time: Hints for effective studying for more practical-based study hints that can help you reduce exam stress.