8 ways to cope with the stress of exams

Getting nervous is part and parcel of taking exams and believe it or not, stress can actually be beneficial to us, as it helps us to rise to meet certain challenges and keeps us on our toes. It can also help us concentrate and sharpen our response times, but sometimes stress moves beyond what is considered helpful and it can start causing us problems.

How to combat exam stress

Stress is a result of the in-built 'flight or fight' mechanism that all humans have, an evolutionary trait which essentially floods the body with stress hormones (Adrenaline, Cortisol and Norepinephrine). Over thousands of years however, this response as become distorted and evolved into a response that kicks in under many varied difference circumstances, in particular, prior to and during stressful events, such as exams.

Thankfully, we no longer need to run away from marauding Wooly Mammoths, but whilst many environmental stressors no longer exist, our stress responses can often become elevated or heightened as a result of perceived threats, such as failure.

The first and most important thing to understand is that feeling stressed out is a natural response to looming exams. Exam time puts you under real pressure to perform, so you need to understand that feeling a degree of stress and trepidation is completely normal. That adrenaline coursing through your body when you take your seat in the exam room can actively aid recall, but often in the run up it needs to be kept in-check so that it doesn't become detrimental to your health and performace.

How to stop exam stress overwhelming you

Be prepared

Preparation is key; if you know your topic(s) inside out, then you are unlikely to fret quite so much. This means you really shouldn't leave it until the last minute, start as far in advance as you are able to. The more prepared you are then the more control you have over the outcome of your exams which will stop you feeling quite so stressed out.

Creating a revision schedule is a great way of keeping you on track and stopping that overwhelming

feeling that can result in a sense of panic. There isn't a right or wrong way to revise, do whatever works for you. As a rule mixing it up a little bit stops boredom setting in, so rather than studying one subject solidly for hours and days on end, you might want to allocate the morning for one subject then the afternoon for another for example.

Set realistic goals

Studying 14 hours a day 7 days a week might not be the best strategy for you. If you place too much pressure on yourself, you could be setting yourself up to fail.

It is important to walk away from your books time to time. When you are tired or when you have been focussed on something for a long period of time, fatigue sets in, which can make it difficult to take in and retain information. Studying when greatly fatigued is simply counter productive and is unlikely to kelp you remember things.

Recognise stress

Stress can manifest itself in many ways, from making you restless and snappy through to headaches and feeling unwell. Learn to recognise the effects of stress as they vary from person to person and make allowances for yourself. It's OK to feel that way, it doesn't mean you are a failure, it doesn't mean you are incapable, it just means you are human.

“...it doesn't mean you are a failure, it doesn't mean
you are incapable, it just means you are human.”

Learn how to chill out

Meditation is all well and good, but it's not for everyone, that said, even very basic breathing exercises can help you. YouTube is a great source for relaxation videos, breathing exercises and guided meditations that anyone can do, so creating a relaxation playlist on YouTube will prove useful.

Students talking

Create yourself a chill out or happy playlist in iTunes, Spotify or whatever, and fill it with soothing or feel-good songs. Go to the gym or go out for a walk. Wander into a friends room for a natter. Make yourself a cup of Camomile tea. Stick one of your favourite comedies on.

Find out what relaxes you and make a point of finding time to fit these things into your revision schedule.

Be positive

Have a mantra that you chant inside your head if necessary “I am calm and I can do this!” for example. We are highly suggestible creatures and the power of our minds should not be underestimated. If you tell yourself you feel calm and make active steps to be calm, your body will respond.

It might sound totally cheesy but dwelling on the bad things we have in our lives won't do you any favours. Being optimistic doesn't mean you are relentlessly cheerful or naïve, it just means that by hoping for and visualising a positive outcome, you won't feel quite so worried.

Eat well

Easier said than done for a lot of students, but your physical health is important. When studying, eat plenty of Fibre, Protein and Carbs - avoid sugary foods and energy drinks that will cause your energy levels to surge and then crash.

Get enough sleep

Insomnia can often be made worse by stress so ensure you have a good sleep routine, especially during and in the run up to exams. Set your alarm to get up early and go to bed around the same time at night. Get up at the early time, even when you don't sleep well the night before and don't be tempted to take naps!

Seek support

Share how you are feeling with a close friend or family member – a problem shared is a problem halved after all. Other people can often help you put things into perspective better. If you are really struggling and you've tried all the various self-help routes available, then it might be time to talk to a councillor, head of year or your Doctor.

Further Stress & Exam Resources

If you are very worried or having full blown panic attacks then make sure that you seek advice from your Doctor.