Learn practical strategies to manage exam stress, stay focused, and maintain your wellbeing while preparing for assessments.
Exams are an integral part of student life, but they can often feel overwhelming. Between academic responsibilities, extracurricular activities, social media, and other commitments, it’s no surprise that exam anxiety is so common. The good news is that it can be managed in healthy, effective ways that actually work.
Exam anxiety often stems from pressure to perform, whether from family, teachers, or oneself. Fear of failure, perfectionism, and comparing yourself to others can intensify stress.
Healthy Ways to Cope
Reframe your mindset: Remember that exams do not define your worth. A low score does not make you a failure.
Adopt a growth mindset: Treat mistakes as opportunities to learn rather than evidence of inadequacy.
Practice mindfulness: Techniques such as the 4-7-8 breathing method — inhale for four seconds, hold for seven, exhale for eight — can calm your mind. Meditation apps like Headspace or Calm provide quick sessions to relax.
Stay present: Focus on what you can control in the moment instead of worrying about potential outcomes.
Get organised: Break your revision into manageable chunks using digital tools like Notion or Google Calendar. Prioritise challenging topics first.
Take care of your body: Ensure seven to nine hours of sleep each night, maintain a balanced diet, and incorporate short walks or dance breaks to reduce stress.
Connect with others: Share your feelings with friends, family, or a counsellor. Study groups can make revision more collaborative and less isolating.
Limit social media: Avoid constant scrolling and curate your feed to follow inspiring and motivating content.
Seek help when needed: If anxiety becomes overwhelming, reach out to a school counsellor or mental health professional. There is no shame in asking for support.
Quick Tips:
- Deep Breathing: Calms your nervous system
- Study Schedule: Reduces last-minute panic
- Healthy Snacks: Maintains energy levels
- Sleep Routine: Improves memory and focus
- Talk to Someone: Lessens feelings of isolation
Remember, you are more than your grades, and with the right strategies, you can face exams with confidence and composure.