Pause - Some students even find it helpful to set mini-breaks at specified points during the exam during which they close their eyes, relax their hands and do deep breathing exercises.

Even thirty seconds can help bring down your symptoms of stress if you use one of the various relaxation strategies. At all times try to focus on the process of answering the question rather than on the end result. Global Search search box search button. Skip to main content Skip to local navigation.

Home » Learning Skills Services » Preparing for Tests and Exams » Managing Exam Stress. Sound Familiar? Here are some helpful hints on how to make the most out of this less than perfect situation: Prioritize - Pick the most important points and learn them well.

Working with Test Anxiety Students often place a lot of pressure on their test performance. Here's how to work with your test anxiety: Reassure Yourself - Know that you know what you know. Reducing Anxiety in the Exam Room Some students feel anxious only during the exam or test. Some ways of reducing anxiety during the test follow: Create a Plan - Scan through the whole exam to discover which questions you are able to do with relative ease and plan to do these first.

Study Task Breakdown for Exams pdf. Talk Back to Academic Anxiety! Stress Relief Exercise video, 16 minutes. Mental Health Resource Sheet. Tests, Midterms, Exams, Oh My! Pulling all-nighters, surviving on a poor diet, and getting minimal amounts of movement into your day can increase symptoms of anxiety.

Setting realistic goals, whether you have several weeks, days or hours before your exam, helps you to put everything into perspective. Acceptance of your situation and working within the realms of what you have maximises your productivity without the risk of burning yourself out.

In , a research paper published in Linguistics and Education saw that revising with peers is an effective study technique as it allows individuals to better absorb their own notes. Furthermore, the emotional benefits of social support tend to include a better sense of confidence and autonomy.

Panicking before, during or even after an exam is common among university students. If you experience it at any point, take six deep breaths, hydrate yourself, and then go back the problem at hand, being sure to break it down into several, manageable chunks.

Remember that there is usually a rational solution to every problem, even if you can't see it at first glance. When being constantly faced with new challenges, we often forget to look back at how far we have come and how much we have already achieved. Discover strategies that can help put you on the path to success.

Source: Health Services. On this page: Signs and symptoms of exam stress Causes of exam stress Strategies that can help Additional resources. Signs and symptoms of exam stress Below are some signs that indicate you may be experiencing exam stress: Physical signs include a fast heartbeat, tense muscles, headache, sweating, upset stomach, nausea, diarrhea, dry mouth and difficulty sleeping.

Behavioural signs include fidgeting, nail biting, and increased smoking, drinking or eating. Mental and emotional signs include difficulty concentrating, racing thoughts, "going blank," worry, and uncontrolled feelings of fear, dread or helplessness.

Causes of exam stress Exam stress can develop for many different reasons. Causes can be placed into four main categories: 1. Lifestyle issues Inadequate sleep Poor nutrition Stimulant use e. Information needs Lack of exam-taking strategies Lack of academic information e.

Poor studying styles Inefficient studying e. Psychological factors Feeling little or no control over the exam situation Negative thinking and self-criticism; for example: "I am not smart enough.

Strategies that can help The most effective way to reduce exam stress combines skill-focused approaches e. For example, if you recognize that you were not sufficiently prepared, ask yourself: Why was I not prepared? Was it because I did not have enough time to study? Did I not understand the material?

If I did not have sufficient time, why not? Because of other course work, family responsibilities, a job, watching television? Some ways to reduce exam stress include: Improve your study and exam-taking skills Effective preparation for an exam requires going beyond reading the material several times and making notes.

Concordia's Student Learning Services offers a great deal of support that includes: skill-building workshops individual, tailored counselling with Learning Specialists helpful information on the Student Learning Services website Change negative thinking patterns Some people see exams as a threat and thoughts about them are predominantly negative ones.

These include thoughts like: "I don't understand this stuff. Learn to relax Stress can affect you physically by creating tension in your body.

Take breaks outdoors if you're able to. The absence of sunlight can actually make stress and anxiety worse. Being around nature can also help reduce stress. To deal with exam stress, make sure you take frequent breaks as you're studying, which will help you de-stress and recharge.

Also, take care of yourself during the lead up to your exam by getting plenty of sleep every night, exercising, and staying hydrated, since feeling tired and sluggish can make you more stressed.

Then, on the day of your exam, eat a good breakfast and arrive early to your test so you're not feeling rushed.

To learn how to overcome stress during your test, scroll down! Did this summary help you? Yes No. Skip to Content. Courses Guides New Tech Help Pro Expert Videos About wikiHow Pro Upgrade Sign In.

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Know what is expected of you. Be sure to consult your syllabus or ask your instructor what material you will be responsible for. If you have a concrete sense of what you will be tested on, the future test will feel less vague and more like something you can handle.

Go to source If you aren't clear on anything, ask your teacher. Teachers would much rather answer questions than have their students proceed without understanding what's expected.

Make sure you have read your syllabus and any information your teacher has given you before asking the question. Your teacher won't be pleased if you send her an email asking when the test is if it's specified on page 1 of the syllabus.

Study in conditions similar to your test room. There is a phenomenon in psychology called context-dependent memory. It refers to the idea that we are best able to remember things in environments similar to when the information was encoded [2] X Trustworthy Source Simply Psychology Popular site for evidence-based psychology information Go to source.

A related phenomenon is called state-dependent memory, which means that our memory is better when we learn and retrieve information in similar bodily states.

This is using context-dependent memory to your advantage. As an example of state-dependent memory, if you prepare for your exam using caffeine, your memory on test day may be better if you have a similar amount of caffeine then, too.

Take notes in class. Do not just rely on your memory or your course book. Take your class time seriously by taking notes summarizing what your teacher has said. If you are feeling exam stress, you can review your notes; this will help you remember things that happened in class that you didn't even take notes on, further giving you a sense of mastery over your material.

When taking notes, focus on jotting down keywords and key ideas, rather than trying to take dictation. Copying out the exact sentences is not as important as getting down the main ideas. This will help you learn the material and transfer it to long-term memory.

When it comes time for the exam, you'll feel much better prepared. Manage your time wisely. Do not just cram for an exam last minute; this will surely lead to exam stress. Break up your study time into chunks over days, or weeks even. When you "chunk" your study time over the course of a longer period of time, such as a few days or weeks, you will retain more of the information.

If possible, because of state-dependent memory, try to study at around the same time of day as you will be taking the test.

You will be used to how you feel when dealing with your course material on test day. Know where you study best. Think about the kinds of factors that allow you to be most comfortable and relaxed as you prepare for your exam. When setting up a dedicated study space : Track the level of light in the room.

Some people study better with light, others study better in dimmer light. Examine your work space. Decide whether you work better with a bit of clutter or if a clean, fresh work space is what you prefer. Pay attention to background noise. Does music help you concentrate or do you need a quiet environment in which to study?

Find an alternate place to study such as a library or coffee shop. A change of scenery can give you a fresh look at the material and also provide additional resources.

Take frequent breaks. According to psychology studies, the average human brain can only focus on one task effectively for about 45 minutes. In addition, research in neuroscience suggests that focusing on the same thing for too long diminishes the brain's ability to accurately process it.

Stay hydrated. Be sure to drink plenty of water. Aim for at least 8 eight-ounce glasses of water per day. Not drinking enough water can make you feel sluggish and stressed. Have a cup of coffee or a cola if you like, but don't go overboard. Peppermint, chamomile, and passionflower are good choices.

Reward your achievements, no matter how small. If you are feeling stressed about an exam, be sure to reward yourself for your study time. This will motivate you to continue studying and may even reduce stress. For example, after studying hard for an hour, take a break and play on the internet for 20 minutes or watch an episode of a TV show that you enjoy.

This will help you get your mind off the exam while acting as a motivational carrot that may help you pick up studying again after your break. Regular aerobic exercise can relieve stress, so if you find yourself a nervous wreck before an exam, go for a run or hit the gym.

National Institutes of Health Go to source When you work out, listen to upbeat music that keeps you motivated throughout your workout. For other ways to beat stress, see this handy wikiHow: Relax Before a Final Exam in College.

Meditate or do yoga after your upbeat excercise. This lets the mind focus and calm down. Eat healthy foods. When you eat unhealthy foods it can make you feel negative, which can interfere with your exam preparation. Therefore, it is important to eat right if you want to have the best odds of doing well on your exam and not stressing about it.

Part of eating healthy involves having a balanced diet. Try not to eat too much of only one food source. You can usually get variety in your diet by changing up the type of cuisine you eat every couple of nights. Try having a bit of time to do yoga or meditation after other excercise to calm your brain down.

Remember to breathe in through your nose and out through your mouth heavily. Get enough sleep. Not getting a full night's rest can contribute to feelings of fatigue, stress, and anxiety.

National Institutes of Health Go to source If you have trouble sleeping, try making your bedroom pitch black.

Get into a routine and follow it every night. Take note of how many hours a night of sleep you need in order to feel refreshed in the morning; get that many hours of sleep every night. For example, if you tend to be in bed by PM then read for 30 minutes before falling asleep, stick to that schedule as often as possible.

In this way you will train your body for sleep. Ask yourself whether you have a learning disability. It may be the case that you have something like ADHD or other learning disability that impairs your ability to perform well on an exam.

This may be stressing you out but know that schools often have resources to help you excel in school. Part 2. Eat a proper exam day breakfast. Without a proper breakfast your energy levels will quickly crash and may lead to stress, anxiety, and fatigue.

Be sure to have a healthy, energy packed breakfast on exam day. Try eating foods that provide long lasting energy, such as eggs or oats.

Avoid foods that are high in sugar, which will give temporary energy but may cause you to crash mid-exam. Being dehydrated negatively affects how efficiently the brain works.

Be sure to stay hydrated before your exam; drink down some water with breakfast! Thinking is thirsty work! Just don't be surprised if your teacher asks to examine the bottle, as some students have tried to cheat by writing answers on bottle labels.

Don't do that -- cheating is never worth it, and if you get caught, you'll be in way more trouble than you would if you'd just done poorly. Watch your caffeine intake.

Caffeine can increase feelings of anxiety and stress. If you are going to be stressed during your exam, caffeine will only exacerbate these feelings and make them more difficult to keep in check. This can cause withdrawal symptoms that may interact with your stress to make you feel especially negative.

Arrive early. You may be nervous about the test itself so there is no need for extra stress from fear of being late. Plus, by arriving early you will be sure to get the seat that you like. Read instructions carefully. Before answering any exam questions, figure out exactly what is expected of you.

Skim the test to see its content and give yourself a rough idea of how long each question will take to complete. Ambiguity can cause stress, so, by knowing how long the test is, you will reduce your stress.

Always keep hydrated to keep your internal organs healthy. You can even take your water bottle to the examination room. Take deep breaths, and give yourself affirmations. Remember how you always overcome scary situations.

If you feel that exam stress is too much, talk to someone, like a friend, parent, teacher, or advisor. The thing about talking to trustworthy people is they can help you get a better perspective and offer advice that could be helpful.

It feels terrible, but remember that you can turn things around. Failure is an opportunity to grow and do better. Just execute the exam stress management steps we listed here, and seek support from your peers and seniors. And if traditional school is getting too much for you, plan on getting into a fully online university like University of the People which offers a great range of academic programs to learners from across the world.

Keep working at it, and your consistency will ultimately reward you. Exam Stress Management: Top Tips and Tricks! Recognizing the Emotional Signs of Test Anxiety Exam stress can be incredibly overwhelming, leaving you in a state of fear and worry.

Emotional symptoms of exam stress could include: Anxiety Low confidence Worrying excessively Fear of failure Lacking concentration Intrusive thoughts about the exams You might even feel like you have no control over whether or not you can succeed in the exams.

Physical Symptoms of Exam Stress Health comes from inner balance; exam stress can throw off the delicate balance. Hormonal changes can cause physical symptoms, such as: Headaches How are headaches and stress interrelated? Increased heart rate The body increases its heart rate to help you cope with stress by pumping more oxygen around it.

Exam Stress Management: How You Can Cope With Exam Stress You can now proceed to deal with test anxiety now that you know how to recognize it. Here are some exam stress management strategies that could help you cope: Encourage Yourself More Remember when you overcame situations that made you afraid or anxious?

Learn Better Study Skills and Habits As we said, you can constantly improve, and learning to study better and prepare better for exams will ease your mind and reduce your exam stress. Create a More Balanced Life You might feel overwhelmed, like most students, by the number of items on your to-do list.

Support Yourself During the Exam Always keep hydrated to keep your internal organs healthy. Talk to Someone If you feel that exam stress is too much, talk to someone, like a friend, parent, teacher, or advisor. Related Articles. Why Study in America? There are many advantages Just like there is plenty of fish in My Advice for Newbies.

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Many students feel anxious before a test or final exam. Below are some solid strategies that you may find helpful if you're feeling stressed:. You could also meet up with someone to go for a walk or study session.

Undergraduate and MBA students can also connect with Console while graduate students can access Empower Me. Watch your language Thoughts can affect our emotions, which in turn can produce physical sensations.

try challenging them and re-framing them into positive ones i. Discover more breathing excersises to reduce stress from Headspace. You can almost instantly reduce your stress levels post-exam if you don't dwell on how you performed.

Rather, be proud of yourself for sitting the exam — it's no easy feat! If you plan to meet up with friends afterwards, agree that you will only speak about the exam for a short while so you can be present in the now, wind down, and relax. Don't forget there's a range of health and wellbeing support available to you through the University, from free and confidential crisis support to peer support from current students.

The Library also offers learning and wellbeing support around exam time through their Exam Ready program. Home Study Student life Student support Employability and careers Student exchange Food and retail Life in Sydney Student news Student News past editions Student News submissions Subscriptions.

Take it easy. Exam season can be stressful, but there are some simple strategies you can apply to manage your stress and anxiety during this time.

Here are five ways to de-stress during exams and help you finish your year of study on a high note. Sleep Research shows that rest and relaxation maximises academic performance , even during exams. Move your body Doing physical activity, even if it's just for a few minutes each day, can help improve your mental health, reduce stress levels and even prolong your life.

Create a Study Schedule - Break-down studying into small and manageable tasks, and spread study sessions out over a long period of time. Be realistic with your timeline and capacity to absorb all the information you need. Take a Deep Breath - Try to focus on the task at hand.

That is, focus on the activities of studying for and responding to questions on the exam rather than on potential negative consequences.

Catastrophizing - ie. Re-Frame Negative Self-Talk -Try to eliminate negative self statements such as "I'm going to fail this exam for sure because I'm such a big dummy. Replacing negative statements with genuine positive statements like "I'm studying hard and I did passably well during the term, I should do similarly well on this exam.

Some students feel anxious only during the exam or test. Some ways of reducing anxiety during the test follow:.

Create a Plan - Scan through the whole exam to discover which questions you are able to do with relative ease and plan to do these first. The result is likely to be a little more confidence and the comfort of knowing that there are no easy marks that you missed on the exam.

Weigh the Questions - Examine the marking scheme of the test or exam and plan to divide your time evenly among the available marks of the exam; e. Set Timed-Goals - While you may not stay strictly with this limit, it is worthwhile to know how many minutes you should spend per question or section of the exam.

Following this guideline gives you a sense of progress and feedback about how you are doing. Pause - Some students even find it helpful to set mini-breaks at specified points during the exam during which they close their eyes, relax their hands and do deep breathing exercises.

Even thirty seconds can help bring down your symptoms of stress if you use one of the various relaxation strategies. At all times try to focus on the process of answering the question rather than on the end result.