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Exams are a common, yet often daunting, part of any student’s educational journey. As test dates approach, the pressure and stress that accompany them can skyrocket, making it difficult for students to maintain their composure and perform to the best of their abilities. The effects of exam stress can manifest in various ways, including feelings of anxiety, panic, and being overwhelmed. However, there are effective strategies and techniques that students can employ to manage exam stress and ensure that they are well-prepared for their exams. This guide will explore different approaches to dealing with exam stress, providing practical tips and advice to help students overcome their anxiety, maintain a healthy mindset, and achieve academic success. By following these strategies, students can not only conquer their exam fears but also develop life-long coping mechanisms that will serve them well in future stressful situations.
This article was co-written by Katherine Demby. Katherine Demby is an academic consultant in New York City. Katherine specializes in tutoring the LSAT, GRE, SAT, ACT and other academic subjects for high school and college students. She holds a bachelor’s degree in history and political science from the University of North Carpina at Chapel Hill and a doctorate in law from Yale Law School. Katherine is also a writer and editor.
There are 31 references cited in this article that you can view at the bottom of the page.
This article has been viewed 43,276 times.
Exams are an important part of education and a cause of stress for many students. To avoid worsening feelings of anxiety from these troubling assessments, it is important to approach them with a clear mind and understanding of how to deal with a number of overarching stressful situations. than. In many cases, exam stress is always on the mind, and mental discipline plays a big part in the ingredients needed for success.
Steps
Prepare for the exam
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- If you are not sure about any point, ask your teacher. Teachers would rather answer questions than let students proceed without understanding what is being asked.
- Make sure you read the course outline and any information the teacher has given you before asking questions. They won’t be pleased if you email them asking if the test is on page 1 of the outline.
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- If you are in a quiet room during the exam, try to simulate that space as you prepare. Here’s how to use context-based memory to your advantage.
- As an example of state-based memory, if you prepare for the exam by taking caffeine, your memory on test day may be better than if you had a similar amount of caffeine. [4] XResearch Resources Use this knowledge and know that you are taking steps that have been proven to maximize test scores; Remember to only use it if you feel stressed about an upcoming exam.
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- When taking notes, focus on quickly jotting down key words and ideas rather than trying to correct spelling. Copying sentences correctly is not as important as recording the main ideas. [5] XResearch Sources
- Review notes weekly. This will help you absorb the material and transfer it into long-term memory. When the test comes, you’ll feel much better because you’ve prepared.
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- If possible using state-based memory, try studying at the same time of day as you prepare for the exam. This way you will be simultaneously tired/awake while studying and taking the test. You will get used to the feeling of handling course material on test day.
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- Monitor the light level in the room. Some people learn better with bright light while others prefer dim light.
- Check out the study space. Decide whether you do better with a messy room or you prefer a clean and fresh space.
- Pay attention to ambient noise. Does music help you focus or do you need a quiet space to study?
- Find another place to study like a library or coffee shop. A change of scenery can give a new look to the material and provide some additional resources. [7] XResearch Sources
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- Caffeine can make you feel anxious which contributes to feelings of stress and anxiety. Drink a cup of coffee or soft drink if you like, but don’t overdo it. [10] XResearch Source Experts recommend no more than 400mg of caffeine per day for adults. [11] X Trusted Source Mayo Clinic Go to Source Children and adolescents should limit their intake to about 100mg per day (equivalent to one cup of coffee or three cans of soft drink). [12] XResearch Source
- A cup of herbal tea can help you feel more relaxed and hydrate your body. Mint, chamomile, and passionflower are good choices. [13] XResearch Source
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- For example, after studying hard for an hour, take a break and go online for about 20 minutes or watch an episode of your favorite TV show. This will help put your mind at ease as you relax, as it will motivate you to continue studying after a break.
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- When working out, listen to upbeat music to keep you energized throughout the workout.
- There are other ways to deal with stress, read another helpful wikiHow article on Relaxing Before Final Exams in College.
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- Try lean meats, nuts, fruits, and vegetables. [20] XResearch Source
- Avoid high sugar or processed foods.
- Healthy eating includes having a balanced diet. Try not to eat too much and only one type of food. You can add many things to your diet by varying the way you cook each day.
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- If you have trouble sleeping, try making the room darker. Block sound by changing the environment and/or wearing earplugs.
- Create a sleep routine and stick to it every night. Make a note of how many hours of sleep you need a night to feel awake in the morning; Get as many hours of sleep as you need each night.
- For example, if you tend to go to bed at 10:30 p.m., read a book about 30 minutes before bed, following a schedule as often as possible. This way, you will train your body to get enough sleep. [23] X Trusted Source Mayo Clinic Go to Source
- Read more helpful tips on “Sleeping Before Final Exams” on the wikiHow page for helpful tips.
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- If this is a concern, reach out to your school counselor or teacher and learn how to get help.
Relieve stress on exam day
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- If allowed, bring a water bottle with you to the test. Thinking will dehydrate the body! Don’t be surprised if the teacher asks to check the water bottle, because some students try to cheat by writing the answer on the bottle label. [27] XResearch Resources (Don’t do it — cheating is never worth it, and if caught, you’ll be in more trouble than just doing poorly on the test.
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- Don’t dramatically change your caffeine intake as usual on test day. This can cause a few withdrawal symptoms that can interact with feelings of stress and leave you feeling extremely negative. [29] X Trusted Source Mayo Clinic Go to Source
- Limiting caffeine intake can have a positive effect on memory, so if you regularly have a cup of coffee for breakfast, keep it up. [30] XResearch Source
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Overcoming exam stress
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- Keep an eye on the clock and give yourself 5-10 minutes to review your answers to check for any mistakes or approximate questions you missed at first.
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- Stomach-ache
- Dry mouth
- Nausea
- Headache
- Arrhythmic heartbeat
- Restless thoughts
- Loss of spiritual consciousness
- Difficulty concentrating
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- Inhale through your nose for 4 counts. Try to hold your breath for 2 counts and exhale slowly through your mouth for 4 counts.
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- If you find yourself stuck in a negative thought pattern, try to break away from it. Ask yourself: what is the worst that can really happen if I don’t do well on the test? Try to maintain the ability to reason logically about it. Can you really handle the worst-case scenario? Most likely the answer is yes. [39] XResearch Sources
- You can also think of alternatives if you find yourself caught up in the feeling of worrying about the importance of this exam. You can retake the test. You can increase your test score with more effort. You can hire a tutor or study with friends for the next exam. This is not the end of the world.
Coping with post-exam stress
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- Forget about what you can’t control. Ask yourself “can I change the test at this time?” If not, try to ignore it. [41] XResearch Source
- See mistakes as opportunities to learn. From this point of view, answering the wrong question on the test is not something to worry about. [42] XResearch Source
- Try scheduling a break to forget your worries for a while. Take 30 minutes and let all your worries pass during that time. Think hard about the issues that stress you out. Then, when the 30 minutes are up, forget about them. [43] XResearch Source
- Exercise can also help rest your mind after an exam. [44] XResearch Source
- Check out the wikiHow article “Calming Your Mind After Exams” for some tips.
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- For example, if you’re attracted to a movie or reading a book, do it. If you really enjoy playing sports, go out and play a sport!
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- Instead of stressing over exam information, try to see it as an opportunity to accurately assess your knowledge, which you can then use to improve yourself.
- Remember that test results are not the measure of who you are. You can do poorly in the exam and still be a good student.
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Advice
- Don’t try to compare yourself to others. Some students are born very well. Instead of competing with others, the best person to compete with is yourself.
- If you’re having a hard time relaxing, consider reaching out to popular relaxation techniques and meditation. They can help manage exam stress as well as the stress of everyday life.
This article was co-written by Katherine Demby. Katherine Demby is an academic consultant in New York City. Katherine specializes in tutoring the LSAT, GRE, SAT, ACT and other academic subjects for high school and college students. She holds a bachelor’s degree in history and political science from the University of North Carpina at Chapel Hill and a doctorate in law from Yale Law School. Katherine is also a writer and editor.
There are 31 references cited in this article that you can view at the bottom of the page.
This article has been viewed 43,276 times.
Exams are an important part of education and a cause of stress for many students. To avoid worsening feelings of anxiety from these troubling assessments, it is important to approach them with a clear mind and understanding of how to deal with a number of overarching stressful situations. than. In many cases, exam stress is always on the mind, and mental discipline plays a big part in the ingredients needed for success.
In conclusion, exam stress can be a common experience for many students. However, it is important to recognize that there are effective ways to manage and deal with this stress. By adopting healthy study habits, such as creating a study schedule and breaking up material into manageable chunks, students can minimize feelings of overwhelm and improve their overall performance. Additionally, engaging in stress-reducing activities like exercise, mindful breathing, and getting enough sleep can significantly reduce exam-related anxiety. Seeking support from friends, family, or academic resources can also provide the necessary encouragement and guidance during stressful times. It is crucial to remember that exams are just one aspect of a student’s academic journey, and success should not be solely defined by grades. By taking a holistic approach to studying, managing time effectively, and practicing self-care, students can approach exams with a calmer mindset and achieve optimal results.
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