7 tips for handling exam stress and anxiety

In the life of a student, taking exams can be a major source of stress and unwanted anxiety. If you want to succeed in your academic and professional life, you must keep learning, and to keep doing that, you will have to face the monster of exams. Whether it’s a class test or an IELTS exam that’s got you stressed out, with the right strategies and guidance you can tackle these feelings and take exams with confidence. So, let’s get started and explore simple and practical tips for handling exam stress and make your life easier. 

Understand why exams are stressing you out 

According to Sir Isaac Newton’s third law of motion, “for every action, there is an equal and opposite reaction.” This principle applies to exams as well. If you are stressed about taking exams, there must be a reason for it. It could be the fear of failure, pressure to make your loved ones proud, feeling that you’re underprepared or any other reason. Understanding the ‘action’ that is triggering your stress is also the key to managing it. By identifying what is stressing you out about exams, you can take proactive steps to rectify the cause and turn your anxiety into a positive and focused action. 

Tips for handling exam stress 

Now that you know the reason behind your stress, you can use the following tips for dealing with exam stress and create a plan suited just for you. 

Tip 1: Create a study timetable for dealing with exam stress 

One of the best ways of handling exam stress is to be thoroughly prepared. A well-structured timetable can help you manage your time by breaking down your study material into smaller tasks with breaks in between to rest and recharge your mind. With clear and achievable goals, you can focus on one topic at a time and complete each task without worrying about everything else. 

Tip 2: Practise deep breathing for handling exam stress 

When you’re stressed, you can’t think clearly. That’s where breathing exercises come in. They can calm your mind and body and bring you back to the present moment. Deep breaths are a signal to your brain to relax when you start feeling anxious. By focusing on your breathing, you can also stop the racing thoughts in your mind that come with stress. 

Tip 3: Stay physically active to beat exam stress 

Physical activity is excellent for reducing stress levels. Exercise regularly helps in releasing endorphins, which are natural mood lifters. From dancing and jogging to yoga and aerobics, set some time aside and choose an activity that makes you happy. It will not only help improve your mood but will also help you focus when you sit down to study. 

Tip 4: Maintain a healthy diet to reduce exam stress 

Aside from physical activity from your physical health, your food habits also have a huge impact on your mood. Follow a balanced diet will support your physical health and mental well-being, especially during exam time in order to stay focused and refreshed. Add seasonal fruits, vegetables, whole grains and lean protein to your diet. Refrain consuming too much caffeine and sugar. They might provide a temporary energy boost, but too much of it can lead to higher anxiety levels. 

Tip 5: Establish a strict sleep routine for handling exam stress 

If you don’t get enough rest, you won’t be able to perform well in the exam, even if you spent weeks preparing for it. Getting enough sleep is important for your cognitive function and emotional regulation. A lack of a good night’s rest can spike your stress and anxiety levels. Limit your screen time before bed, create a bedtime routine and wake up at the same time every day to improve sleep quality and be refreshed on the day of your exam. 

Tip 6: Avoid comparing yourself to others to reduce your stress levels 

It’s so easy to compare yourself to your classmate, the cousin who lives far away or even your dear friend. This can affect your mental health. Never compare your progress with others. Remember, each student is different and has their own pace of learning. You should focus only on your personal growth when studying to keep unnecessary stress at bay. The only person you need to compete with is yourself and no one else. 

Tip 7: Ask for help when you feel overwhelmed 

When things start to feel too much, don’t wait for these feelings to take over your thoughts, talk to someone right away. It can be your teacher, a family member, or even a friend. Share your thoughts and worries with them. It can help lighten the emotional load. 

Now that you know some simple techniques for handling exam stress, you can follow the ones that work best for you. If you have trouble concentrating, a few minutes of breathing exercises can help you calm your mind and focus on your task. If you are worried that you won’t be able to study everything before the exam, then what you need is a schedule to keep you on track. Remember, feeling stressed about exams is completely normal. What matters is how you manage those feelings. Follow these tips to achieve your exam goals. Don’t forget to take regular breaks and reward yourself for a job well done.