Exam Stress

How do I minimise exam stress?

Exams bring out the best in some people, and the worst in others. Whatever the case, you may be in a situation where you have to do them. Remind yourself that you can only do yourbest - and your best is all that you can do.

I just felt desperate. I wanted to be somewhere where I didn't have to worry about the exams - or anything else any more.

Being organised

If you find out exactly what you're facing, you can work out a plan for dealing with it, and this will go a long way towards putting your mind at ease. Get hold of the right information from the start. Make sure you know how you will be examined, and what you'll be examined on. If you can, get a copy of the syllabus. Catch up with anything you've missed, so that you've got all your notes up to date.

How can I de-stress?

Learning how to relax is crucial. Straightforward, effective, self-help techniques are going to be very helpful in the run-up to the exams, and even when you’re sitting in the exam room.

Breathing techniques
Stress can make you start breathing with quick, shallow breaths and make your heart beat faster than usual. If this happens, sit down somewhere comfortable, if possible. Place one hand on your stomach and check how quickly you are breathing. If it’s one breath every couple of seconds, take a deep breath and start counting steadily. Breathe out slowly and try to get the last of the breath out on about five seconds. Carry on doing this
until you are doing it naturally.

Relaxation routine

• Close your eyes and breathe slowly and deeply
• Locate any areas of tension and try to relax those muscles; imagine the tension disappearing
• Relax each part of the body, from your feet to the top of your head
• As you focus on each part of your body, think of warmth, heaviness and relaxation
• After 20 minutes, take some deep breaths and stretch

 Physical activity

Regular exercise is an excellent way of coping with stress. As little as 10 or 20 minutes a day spent walking, cycling, or at the gym can make a big difference.
 

Sleep

If you're tired, worries can get blown out of proportion. If you've been finding it difficult to get to sleep, try cutting down on stimulants (tea, coffee and alcohol, for instance) and make sure you have time to unwind before bed. A warm bath, with perhaps some added aromatherapy oils, can help. Some people feel very stressed about not getting enough sleep. It's worth remembering that people can still function very well without any sleep for short periods of time

What can family and friends do to help?

A student who is under stress needs to know that they have the support of family and friends. It's important that others should be sensitive to the extra strain they may be under, and allow them the space and time to study. Regular meals, appropriate opportunities for relaxation, and emotional support are all going to help. So is offering plenty of positive feedback, which can demonstrate your confidence in their abilities.
Friends and family should keep distractions to a minimum and do as much as possible to ease any additional pressures. They may find it difficult not to let their own frustrations and anxieties about the outcome influence their responses, especially if it's meant putting limits on their own activities. It isn't for long.
If it does look as if the stress is getting too much for the person taking the exams, encouraging them to seek appropriate help could be vital. It's important to reassure them that this is a sign of strength, not weakness