5 tips to reduce exam stress

Alyce Galea, Psychologist

It is most likely the time that most students dread...Exam time!
Although for some people, stress can motivate them to be more organised and devote more time to study, for others, prolonged stress can be counterproductive and debilitating. For a lot of students, exam time can be a daunting and stressful period, but it doesn’t have to be!

Here are some tips that might help you to manage stress around exam time... 

1. Think about why you are stressed:

• It’s important to spend some time reflecting on where the stress might be coming from. 
• ​Notice the unhelpful thoughts you might be having about your ability to succeed on the exams, or what your exam score really means in the grand scheme of things
• Look for evidence that makes your thoughts and worries true… you might notice that there is actually no evidence at all!
• ​​Once you’ve noticed your unhelpful thoughts, replace them with more positive and motivating thoughts like “All I can do is try my best” or “I’ve studied as much as I can, I’ve got this!”​

 2. Take time to plan:

• Set up a study space with minimal distractions. Make sure that you feel comfortable and that your area is clean and organised. If you can, make sure that your desk is near a window so that you have access to fresh air and sunlight
• Schedule in study around other commitments and ensure there is a balance between study, hobbies and social activities. You’ll be less likely to want to study if you start to resent it!
• Set small tasks and goals you’d like to achieve each day

 
3. Make self care a priority

• Exercise. Make sure that you are getting up and about as often as you can. Don’t neglect your physical health!
• Ensure you are eating regular, healthy meals and snacks
• Avoid sugary or caffeinated drinks
• Maintain good sleep hygiene habits- go to bed at the same time each night, switch off electronics, ensure you have time to wind down at the end of the day
• Schedule in time for hobbies

 
4. Rest

• Avoid studying for prolonged periods of time without a short break
• Try and get up for 5-10 minutes every hour to stretch, eat, have a glass of water
• Practice relaxation, mindfulness and deep breathing to ground yourself and refocus

 
5. Set good boundaries

• Switch off your phone when you are studying
• Let your friends know when you are studying, and ask that they avoid contacting you during those times
• Speak to your family about what support you need from them in the lead up to exams

Above all, remember that this period of stress is only temporary! If you continue to feel stress or anxious after the exams, it might be helpful to speak to someone (a teacher, family member, friend, psychologist) about what you can do to manage these feelings next exam period.

Book an appointment with one of our psychologists for more support with school issues and exam stress

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