Exam stress can be overwhelming with stress levels being higher than usual around exam time. A bit of stress can help you to stay motivated and focused. But too much can confuse and exhaust you. Having to revise a lot of information in a short space of time can be stressful. Not understanding course material may also add to your stress.
If it all seems to be getting on top of you, here are things you can do to cut down on exam stress and keep the nerves at bay:
- Use the 4-5-6 breathing technique to remain calm
- Plan, Prepare, Prioritise revision time
- Work in short bursts – do the Pomodoro technique
- Keep active, exercise and make time for hobbies
- Avoid social media right before taking an exam
- Eat a healthy, well-balanced diet and stay hydrated
- Get a good night’s sleep
- Incorporate Active Learning Techniques
- Stay Positive
- Ask for help
Use the 4-5-6 breathing technique to remain calm
Deep breathing techniques can help to stop our natural ‘fight or flight’ response, which can lead to heightened levels of anxiety. By focusing on your breathing, you can relax physically, begin to feel more in control and discover calmness.
Here's how the 4-5-6 breathing technique works:
Inhale deeply through your nose for a count of 4.
- Hold your breath gently for a count of 5.
- Exhale slowly and completely through your mouth for a count of 6.
Repeat this cycle a few times and let the rhythm of your breath guide you to a state of relaxation.
This technique is an amazing way to tap into your body's natural relaxation response, calming your nervous system and promoting a sense of inner peace. Whether you're prepping for a big presentation, winding down before bed, or just need a moment of serenity during the day, give the 4-5-6 breathing technique a try!
Remember, your breath is always there to anchor you to the present moment. Let's embrace the power of mindful breathing together.
Plan, Prepare, Prioritize revision time
Create and stick to a study plan, recognise your areas of weakness, prioritise where you need to focus, and feel more in control.
Prepare a productive timetable and plan your studies well. It gives you a clear idea of how much time you are giving to every subject. It helps you allocate extra time to those subjects that feel difficult and ensure enough time is allocated for revision. This will help you reduce stress and improve your confidence. Prioritise revision time by solving problems and questions from textbooks and earlier examinations.
Work in short bursts – do the Pomodoro technique
Pomodoro = take a break in study time.
By setting aside specific times to sit and focus on a single task, then a set time to take a break, before another time to focus on a task, you can activate the reward system in your brain and get more done.
The Pomodoro technique has six steps:
- Decide on the task to be done.
- Set the Pomodoro timer (typically for 25 minutes).
- Work on the task.
- End work when the timer rings and take a short break (typically 5–10 minutes).
- Go back to Step 2 and repeat until you complete four pomodoros.
- After four pomodoros are done, take a long break (typically 20 to 30 minutes) instead of a short break. Once the long break is finished, return to step 2.
Keep active, exercise and make time for hobbies
Exercise of any kind helps the mind and the body stay active, healthy, and happy. Regular exercise and activity can help reduce stress by increasing your body’s endorphins. Physical activity not only helps lower stress levels but can also boost your mood, decrease tension and reduce anxiety.
It’s important to take a break from revision and exam stress. When you plan for your day, keep aside some time to indulge in your hobbies, too. Even half an hour of indulging in a hobby will give your mind some much-needed relaxation. It will instantly improve your mood, refresh your mind, and decrease stress.
Avoid social media right before taking an exam
Doomsurfing can put you in a negative mindset before your exam. You can also risk increasing your nerves, as you focus on what other people may be posting about their own exam-related worries online. Take a step back and save social media updates for after your exam is complete.
Eat a healthy, well-balanced diet and stay hydrated
A healthy diet and ample water intake not only keeps you physically healthy and active but also mentally healthy and strong.
Too much caffeine can elevate your cortisol (stress hormone) levels and negatively impact your sleep, whilst too much sugar can lead to energy peaks and crashes. Ensuring you are having a balanced diet with plenty of slow-release energy foods can help you to study for longer and feel less stressed. Fruits, vegetables, legumes, lentils, nuts, seeds, and lots of water will ensure your body has enough energy to help you work hard. It will also help you stay alert and focus better.
Get a good night’s sleep
Many students pull an all-nighter before and during exams. This is an unhealthy practice as they end up sleep-deprived.
We need 7 hours of uninterrupted sleep every night to stay mentally and physically healthy. Sleep also improves memory and helps you retain and process the information you gain while studying. Sleep helps us to recharge, feel refreshed and be ready for the day. When we don’t get enough sleep, we risk lowering our immune system, and damaging our motivation, and leaving ourselves open to stress.
Maintain a sleep schedule, where you switch off gadgets an hour before bedtime. Sleep and wake at a fixed time every day so that your body and brain get the rest they require to work at their optimum.
Incorporate Active Learning Techniques
The brain learns in words, pictures, feelings and actions. It likes to read things, to hear things, to say and do things and even learns using associations with tastes and smells. So use all your senses to strengthen learning and memory.
Whilst studying: prepare notes, flashcards, diagrams, and images to make your revision more interesting. Learn by making associations, mind maps, mnemonics and linked stories. Conduct quizzes with your friends to add some fun elements to your studies.
Review …. Review …. Review …. Recall is increased dramatically if we review information on a frequent and regular basis. So just before and after a break: close your eyes and recall what you have learned – test yourself on what you have just learned.
Listen to Baroque music, composed between 1700 and 1750, such as Bach, Vivaldi or Mozart. Let it play quietly in the background as it can help increase calm, concentration and creativity.
Active Learning Techniques remove the stress attached to learning and makes study time interesting. These fun techniques also help you remember better and stay alert while studying.
Stay Positive
Stress gives rise to negativity, which, in turn, increases stress. It is a vicious circle that compounds stress and affects every aspect of life. It is, therefore, important to stay positive to counter stressful thoughts. Believe in yourself and your capabilities. Always remember that every problem has a solution.
Ask for help
Seek help if you have self-doubt and feel overwhelmed by exam stress and anxiety. Never try to solve stressful problems by yourself, or feel shy about talking about your feelings. Share your feelings, honestly and freely with your family. There are lots of ways to tackle your problems, change the negative thoughts into positive ones and manage your stress better.
Hypnotherapy can help a lot in changing the underlying factors causing lack of concentration, focus and self-belief. Together, we will develop a treatment strategy to deal with these negative factors, reinforce new habits and break unhelpful behaviour patterns.
DISCLAIMER: This is complementary medicine and is not intended as medical advice. It is not a replacement for medical treatment. Visit your GP if in doubt.