How to manage exam stress

This page emphasises that exam stress is absolutely normal, and can actually propel you to achieve better results. The key to reducing stress is in preparing well. This page will suggest some ways you can minimise worry and prepare to succeed in both essay and multiple choice exams.

On

The challenges of exams

Exams are a unique kind of challenge. After university, it's rare for people to sit another exam.

But that doesn't mean you won't find yourself in a pressurised situation where you must produce or recall a lot of information and explain your understanding.

Pressurised situations can bring out the best in us: they focus attention, force us to prioritise our work and make sure we properly rank our knowledge in terms of relevance. But their intensity can lead to stress, which can have a negative effect on performance.

Feeling a degree of stress about your exams is completely normal and is a positive marker that you are invested in your learning. However, it's important to make sure that your stress levels feel manageable and don't impact negatively on your wellbeing.

The more informed and better prepared you are, the more able you'll be to cope with the stress of exams. The SSiD Exam Worries page will provide you with all the information that you need to feel ready for your upcoming exams.

Visit the SSiD Exam Worries page

The day before an exam

Looking after yourself in the run-up to an exam can make a big difference to how you feel and perform on exam day. The following tips will help to ensure that you are ready and confident ahead of the exam:

  • Take care of your mind -  think positively in the final run up to the exam
  • Take care of your body (sleep and eat properly, exercise, drink plenty of water).
  • Try to avoid the tendency to cram. Instead, take breaks and find time to relax and let your brain rest.
  • Plan out how to use your time during the exam. 
  • Make sure you have all the books, materials (calculator, notes etc.) you need in a bag and ready to go.
  • Make sure that you have a plan for how to get to the exam and what time you need to set off including some contingency if anything goes wrong. 
  • Charge up devices you will need for the exam.
  • Speak to the people you live with about having a quiet space, or put a sign on your door as a reminder.

On the day of the exam

Think about how you want to spend the morning of the exam in order to minimise unnecessary stress and ensure that you can arrive at the exam relaxed and confident. The following tips will help you to arrive at the exam feeling confident:

  • Get set up early and double-check your equipment.
  • Eat something for breakfast that you know will keep you going throughout the morning. 
  • Use relaxation techniques such as slow, deep breathing or mindfulness to keep calm.
  • Avoid discussing the exam with classmates before (and after) - this can make you unnecessarily anxious.
  • Stay positive. Consider using motivational music or making a phone call to someone who you know will be encouraging.
  • DRINK WATER - make sure you have plenty of fluids to hand and sip throughout the exam.
  • If your exam window is long, be ready to pace yourself. If it is an online exam, you may wish to plan in time for breaks and snacks.

Next steps

Further Resources

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