essay on stress free exam

Essay on Examination Stress on Students

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100 Words Essay on Examination Stress on Students

Understanding examination stress.

Examination stress is a common issue among students. It refers to the anxiety and nervousness students feel before and during exams.

Causes of Examination Stress

The main causes of exam stress include high expectations from parents, fear of failure, and lack of preparation.

Effects on Students

Examination stress can lead to health problems like headaches, sleep issues, and even depression. It also affects a student’s concentration and performance.

In conclusion, it’s vital to manage exam stress for overall well-being and academic success.

250 Words Essay on Examination Stress on Students

Introduction.

Examinations are an integral part of the academic system, designed to assess students’ understanding and knowledge of subjects. However, they often induce a significant amount of stress among students, which can adversely affect their performance and overall well-being.

The Origin of Examination Stress

Examination stress primarily originates from the pressure to perform well. This pressure can stem from various sources such as high personal expectations, fear of failure, or societal and parental expectations. The competitive nature of the academic system, along with the perception that success in examinations equates to success in life, further exacerbates this stress.

Impacts of Examination Stress

Examination stress can have profound psychological and physiological impacts on students. It can lead to anxiety, depression, sleep disorders, and even physical health problems like headaches and fatigue. Moreover, it can impair students’ cognitive functions, thus negatively affecting their academic performance.

Managing Examination Stress

Effective stress management strategies are crucial for students to navigate through examination stress. Regular exercise, adequate sleep, and a balanced diet can help maintain physical health and reduce stress levels. Psychological strategies such as mindfulness, positive affirmations, and relaxation techniques can also be beneficial.

While examinations are necessary for academic evaluation, it’s essential to address the stress they cause. A balanced approach, focusing on both academic excellence and mental well-being, can help students manage examination stress effectively, thus leading to a healthier and more productive academic life.

500 Words Essay on Examination Stress on Students

Examinations are an integral part of the educational system, designed to evaluate a student’s understanding and knowledge of the subjects studied. However, they often bring with them a significant amount of stress, causing a negative impact on the mental and physical health of students. This essay delves into the phenomenon of examination stress, its causes, effects, and possible solutions.

Examination stress is a psychological condition in which students experience extreme distress and anxiety in the period leading up to, during, and even after examinations. It is characterized by feelings of fear, self-doubt, and apprehension about one’s performance in the exams. While a certain level of stress can be motivational, excessive stress can hinder performance and well-being.

The causes of examination stress are multifaceted. The pressure to perform well, high expectations from parents and teachers, competition amongst peers, and fear of failure are common triggers. Additionally, the lack of effective study habits, poor time management, and the absence of relaxation or recreational activities can exacerbate the stress. The modern educational system, with its emphasis on grades and rankings, often overlooks the individual learning pace and capabilities of students, further contributing to this stress.

Effects of Examination Stress

Examination stress can have severe implications on a student’s mental and physical health. It can lead to anxiety disorders, depression, and in extreme cases, suicidal thoughts. Physically, it can cause headaches, sleep disorders, loss of appetite, and a weakened immune system. Moreover, it can negatively impact a student’s academic performance and hinder the learning process, creating a vicious cycle of stress and poor performance.

Addressing Examination Stress

Addressing examination stress necessitates a multi-pronged approach. Firstly, a change in perspective towards examinations is required. They should be perceived as a part of the learning process rather than a do-or-die situation. Secondly, students should be encouraged to adopt effective study habits and time management techniques, which can reduce last-minute cramming and associated stress.

Moreover, the importance of physical exercise and recreational activities in maintaining mental health should be emphasized. Regular breaks, balanced diet, and adequate sleep are crucial for stress management. Counseling services should also be made available in educational institutions to help students cope with stress.

In conclusion, examination stress is a prevalent and severe issue faced by students. It is crucial to address this problem to ensure the holistic development of students and foster a healthy learning environment. By altering our perspectives, improving study habits, and prioritizing mental health, we can mitigate the effects of examination stress and transform the educational experience into a more enjoyable and less stressful journey.

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My view to make exams stress free Essay in 400 Words

My view to make exams stress free.

Exams are one of the most essential parts of any student’s academic life. Exams bring to test a scholar’s knowledge on a particular subject or group of subjects. Different exams have different ways in which they decide to examine the student. However, there is one common characteristic every exam has, regardless of the age of the students, and that is stress. Every student has faced and continues to experience stress related to exams. Factors such as unrealistic expectations from parents, high level of competition, fear of negative image in front of relatives and family, lack of subject and career options, unhelpful behavior of teachers and other educators, etc. play a very significant role in creating immense stress in the minds of students. Since the only goal of the student is to score high marks and a perfect percentage, the real objective of exams – to enable students to apply their knowledge and understanding of topics learnt and problem solving- remains ignored. As the problem remains unsolved, some measures can be taken to ensure that exams are a stress-free experience for students.

• Awareness drives by the government and schools can be an effective measure for ensuring exams are stress free. Efficient methods of studying and ways to manage time can be discussed with students. This will help them as most students do not know how and when to study effectively, which becomes a huge reason for stress during exams.
• Creating support and study groups with educators and students can prove to be helpful. Such groups can help students prepare well for their exams and also provide emotional and mental support. Having one’s peers and teachers for support will be effective as they would be familiar with the different problems that may arise during exams which cause stress.
• Focus should be shifted from scoring high marks to efficient understanding and application of knowledge during exams as that will create less pressure for the students. Parents should be made active participants in ensuring a conducive and motivating environment at home during exams so that the students are not discouraged and stressed while studying.
• Another effective measure would be to shift the focus of exams from scoring high marks to understanding and application of knowledge in exams.

As these measures focus both on mental and systemic reforms, following such measures will be very helpful for making exams stress free.

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Essay on Stress Management

500 words essay on stress management.

Stress is a very complex phenomenon that we can define in several ways. However, if you put them together, it is basically the wear and tear of daily life. Stress management refers to a wide spectrum of techniques and psychotherapies for controlling a person’s stress level, especially chronic stress . If there is effective stress management, we can help one another break the hold of stress on our lives. The essay on stress management will throw light on the very same thing.

Identifying the Source of Stress

The first step of stress management is identifying the source of stress in your life. It is not as easy as that but it is essential. The true source of stress may not always be evident as we tend to overlook our own stress-inducing thoughts and feelings.

For instance, you might constantly worry about meeting your deadline. But, in reality, maybe your procrastination is what leads to this stress than the actual deadline. In order to identify the source of stress, we must look closely within ourselves.

If you explain away stress as temporary, then it may be a problem. Like if you yourself don’t take a breather from time to time, what is the point? On the other hand, is stress an integral part of your work and you acknowledging it like that?

If you make it a part of your personality, like you label things as crazy or nervous energy, you need to look further. Most importantly, do you blame the stress on people around you or the events surrounding you?

It is essential to take responsibility for the role one plays in creating or maintaining stress. Your stress will remain outside your control if you do not do it.

Strategies for Stress Management

It is obvious that we cannot avoid all kinds of stress but there are many stressors in your life which you can definitely eliminate. It is important to learn how to say no and stick to them.  Try to avoid people who stress you out.

Further, if you cannot avoid a stressful situation, try altering it. Express your feelings don’t bottle them up and manage your time better. Moreover, you can also adapt to the stressor if you can’t change it.

Reframe problems and look at the big picture. Similarly, adjust your standards and focus on the positive side. Never try to control the uncontrollable. Most importantly, make time for having fun and relaxing.

Spend some time with nature, go for a walk or call a friend, whatever pleases you.  You can also try working out, listening to music and more. As long as it makes you happy, never give up.

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Conclusion of the Essay on Stress Management

All in all, we can control our stress levels with relaxation techniques that evoke the relaxation response of our body. It is the state of restfulness that is the opposite of the stress response. Thus, when you practice these techniques regularly, you can build your resilience and heal yourself.

FAQ of Essay on Stress Management

Question 1: What is the importance of stress management?

Answer 1: Stress management is very efficient as it helps in breaking the hold which stress has on our lives. Moreover, you can also become happy, healthy and more productive because of it. The ultimate goal should be to live a balanced life and have the resilience to hold up under pressure.

Question 2: Give some stress management techniques.

Answer 2: There are many stress management techniques through which one can reduce stress in their lives. One can change their situation or their reaction to it. We can try by altering the situation. If not, we can change our attitudes towards it. Remember, accept things that you cannot change.

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How to deal with exam stress

Exam season can bring on levels of stress and burnout that can hinder your studies. here are some handy tips on how to manage your anxiety.

• Student life

Seeta Bhardwa

Exam stress affects most students in varying ways. It is important to manage this stress and find little ways of helping to eliminate the risk of burnout. 

For some students, exams can be a breeze; revision is second nature to them and they could ace an exam with their eyes closed. But for others, sweaty palms and heart palpitations are just a part of the territory, and it seems that nothing is more impossible than sitting down and revising. Here are some handy tips that can help to dissipate stress and make sure you can get through exam season. 

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1. take regular breaks and schedule in fun things to look forward to.

Even the most intense exam timetables will allow a little time for a study break. This can include 20-minute breaks during your revision day, and longer activities that you can look forward to. Go out for dinner with friends, go to the cinema, attend a gig, anything that you like doing in your spare time that will take your mind off exams. Spending a little time away from the books will leave you feeling more refreshed and relaxed the next time you revise.

2. Exercise and get outdoors

Easily one of the most frustrating things about exam season is that it seems to occur just as the weather brightens up. Use this to your advantage and go out for a walk, or a run, or head to the gym or swimming pool. As well as keeping you healthy, exercise is known to boost your mood and can help to make you more productive while revising. 

Video: 10 common Exam Results Day questions - answered How to deal with stress over exam results How to survive A-level Results Day How to deal with pressure at university

3. Don’t (always) listen to others

As the old saying goes: "comparison is the thief of joy". While it is helpful to discuss topics with fellow students and often to revise together, try not to compare other peoples' revision to your own. Chances are you’re doing just fine, and listening to other people talk about what they’ve learnt will only stress you out and may make you feel like you aren't progressing as well as them. Plus, if they themselves are stressed this can rub off on to you and other people’s stress is not what you need right now.

4. Speak to someone

If the stress gets to a point where it is overwhelming, and is affecting your day-to-day life, try and speak to someone about it. Your university or school should have a service where you can speak to people about your concerns, and will be able to offer more advice on how to manage it. If that seems like too big a step, open up to a family member or a friend about the pressure you feel. You’ll be amazed to know that you aren’t alone in feeling like this.

10 quick ways to help eliminate exam stress 

• Watch a film, a TV show or listen to a podcast or comedian that makes you laugh.
• Drink some herbal tea or a hot chocolate. It’s a well known fact that hot drinks are known to soothe the soul (avoid too much caffeine though!).
• A shower or a bath can help to relieve stress.
• Cook or bake something. Just the thought of having something delicious to eat can bring you joy. As a bonus side note, try and cook something healthy too. You can’t feed your mind well, if you don’t feed your body well.
• Get some sleep. The virtues of a good night’s sleep during exam season should not be underestimated.
• Keep things in perspective. Yes, exams are important. But you are so much more than your exam results.
• Avoid other stressed people. You know the ones I mean. The ones with cue cards outside of the exam hall, frantically trying to remember key dates and equations. They will do nothing for your stress levels.
• Avoid the exam "post-mortem”. You don’t need to know how other people fared in the exam. You’ve done your best, you can’t go back and change your answers so the second you step out of the exam hall, focus on your next exam.
• Be flexible. While having a revision time table is one of the best tools in your arsenal for exam success, don’t be too hard on yourself if you don’t stick to it. If you accidentally oversleep, don’t write the day off.
• Write down everything you feel like you need to do and try and tick one thing off. Just the act of feeling like you are in control of your revision can help. 

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Exam Stress: Effective Management Report

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Executive Summary

Exam period is always a time that every student wishes to phase out. According to Hemmings (2014), this period of anxiety could be a tough time for students because of the expectations required of them. The article also identifies the importance of parents’ participation in a child’s education, especially during the examination period, and presents ten ways for students to handle stress effectively. Some of the outlined ways are being prepared, exercising, concentrating on success and managing expectations.

The anxiety experienced during exam time affects most students, and this influences their overall performance. Hemmings (2014) presents ten ways/steps for students to manage stress effectively during the exam period. The first way is being prepared. Consistent with Hemmings (2014), early preparation lessens the likelihood of anxiety during the exam period.

By ensuring that a student has a proper study plan, exam period will be smooth and free from bouts of anxiety. The second way is avoiding overdoing things. A student should study with zeal in phases. This means that studying for a few minutes is better and efficient than reading for many hours. This assists a child in studying efficiently and reducing anxiety. The third way is exercise. According to Hemmings (2014), fresh air and exercise help a student in clarifying his/her mind and maintaining excellent health. Parents should encourage their children to participate in such endeavors.

The fourth way is breaking information down. This is one of the best ways of ensuring proper and efficient extraction of information while studying with minimal anxiety. Breaking down of information makes it easy for the student in terms of learning and understanding a subject or topic. This facilitates a high chance of understanding an issue or subject matter before an exam thus preventing anxiety prior to and in the course of the examination.

The fifth way is having sufficient sleep. It is important for a child to get enough rest for the relaxation of the mind and body. This helps in reducing mind-clog that is associated with tiredness. Getting sufficient sleep ensures relaxation of the brain for high performance the next day.

The sixth way is having open communication. In line with Hemmings (2014), it is important for parents to analyze the mood of a child who is sitting for an exam to understand the situation and assist in calming down the student in case of signs of anxiety. This helps a child by talking out the problems that he/she might be facing and the parents should assist the children by addressing their nervousness before it gets out of hand. The seventh way is taking healthy brain food. The author suggests that parents should provide food that is healthy and that will boost the function of their children’s brain. This means that food with high volumes of sugars should be avoided as it facilitates mental fogginess, which ultimately leads to brain lockdown.

The eighth way is mentorship from older siblings. When a child is sitting for an examination, the anxiety gets the best of him/her. It is, therefore, important for a parent to ensure that the child is ready for the exam in proper time. One of the ways is through advice from the child’s older brothers or sisters who have encountered such conditions before. This boosts a child’s morale through encouragement from an experienced person.

The ninth way is concentrating on success. A student should focus on the positive side of success and parents should ensure that regardless of the outcome, the child is awarded for efforts in his/her studies. The tenth way is managing expectations. Parents want their children to perform excellently and this generates expectations. A child will feel pressured to meet the anticipations of the parents, which leads to anxiety, and may hinder the student from performing well in subsequent exams. Parents should show their support to children who do not meet such high expectations.

Hemmings, R. (2014). 10 ways to manage exam stress effectively . Gulf News.

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Essays About Stress

Hook examples for stress essays, "the modern epidemic: unmasking stress's grip" hook.

"In our fast-paced world, stress has become an epidemic, silently gripping lives. Unmask the hidden turmoil it causes and its far-reaching consequences on mental and physical health."

"Stress: The Silent Health Menace" Hook

"Stress may not always be visible, but its impact on our health is undeniable. Explore the physiological and psychological toll that stress takes on the human body."

"From Chaos to Calm: Strategies for Stress Management" Hook

"Amidst life's chaos, discover effective strategies for managing stress. Delve into mindfulness, relaxation techniques, and ways to regain a sense of calm amidst the storm."

"Workplace Stress: Balancing Ambition and Well-Being" Hook

"Balancing career ambitions with well-being is a constant challenge. Examine the sources of workplace stress and discuss how individuals and organizations can foster a healthier work environment."

"The Domino Effect: Stress's Impact on Relationships" Hook

"Stress doesn't only affect individuals; it ripples through relationships. Analyze how stress can strain personal connections and explore ways to strengthen bonds under pressure."

"A Stress-Free Tomorrow: Shaping a Resilient Future" Hook

"Imagine a future with less stress. Discuss the importance of resilience and mental health awareness in building a society that can withstand the pressures of modern life."

"Beyond Coping: Thriving in the Face of Stress" Hook

"It's not just about coping; it's about thriving. Share stories of individuals who have turned adversity into opportunities for growth and empowerment."

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Stress: Definition, Types and Impact

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How to Reduce Your Stress Levels

The problem of anxiety and stress and its treatment, the importance of stress management, sources of stress in youth, a calm mind is a healthy mind, the impact of stress on academic success in college students, stress and its main sources, overview of biological predispositions and risk factors associated with depression, stress and its role in our life, work/life balance and stress management, the influence that arousal, stress, and anxiety can have on sport performance, work stress, health and employees, stress related to job and ways to manage it, comparison of stress rates among children and adults, hypnotherapeutic treatments for stress, anxiety and phobias, stress and anxiety as the distractors of an athlete’s attention, psychological wellbeing and psychology distress, stress in our lives: effective communication in workplace under pressure, perfectionism and academic stress in undergraguate and post graguate students, how constant stress can trigger acute coronary events.

Stress, in psychology and biology, is any environmental or physical pressure that elicits a response from an organism.

Stress may be acute, chronic, or traumatic. Acute stress is characterized by immediate danger that occurs within a short span of time. Chronic stress is characterized by the persistent presence of sources of frustration or anxiety that a person encounters every day. Traumatic stress is characterized by the occurrence of a life-threatening event that evokes fear and helplessness.

In psychology, researchers generally classify the different types of stressors into four categories: 1) crises/catastrophes, 2) major life events, 3) daily hassles/microstressors, and 4) ambient stressors.

Stress causes muscular aches and tightness. Stress can impact mental performance. Women appear more prone to stress than men. Chronic stress can cause substance abuse.

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Exams as a source of stress: How assessments may affect learning, through stress

Emotions and learning / Effective lifelong learning / Quality, equity, and relevance of education and learning

Executive Summary      

• Assessment and examination methods have a profound impact on how students study, what they learn and the way they subsequently use new knowledge, ranging from mostly factual knowledge to abilities and skills, and from surface learning to deep learning.
• Traditional exams and evaluations can exert a stressful pressure on students which may affect both the learning process and memory formation in different ways. However, responses to stress depend on the temperament of each individual, among other factors.
• The effects of stress on memory depend on the particular memory phase, for example, encoding, consolidation or retrieval, as well as on the temporality of the stress with respect to the learning activity or memory stage.
• Usually, the temporality of exams with respect to memory phase or learning activity, makes the stress that such evaluations may generate detrimental to memory consolidation, thus making the overall learning process less effective.
• When examination is coupled with the acquisition of new learning and knowledge perceived as relevant to the situation, or when learning and testing take place in the same context, recall is spared from the damaging effects of stress. These methods may contribute to consolidating memory, making for a more efficient learning process.

Introduction

One of the major ongoing questions in education is the role of exams, i.e. what purpose do they serve. Assessments are used to verify whether a student is qualified, although they can be used for other reasons as well, for example progress monitoring and as an educational tool to influence the learning process including memory consolidation, for example through feedback with students. Exam qualifications may be used as selection criteria to determine students’ access to particular high schools or university studies through a numerical classification that can be interpreted by some as an educational “end point”, if a sufficient rating is not achieved, although for others, it can serve as a stimulus to further progress. Temperamental disposition towards stress and anxiety may contribute to these different responses 1 , but the examination method used, as well as the so-called testing effect, may also play a part 2,3 .

The examination method and question typology used to test students’ knowledge on any given subject may also have a considerable impact on how and when students study, what they learn and the way they subsequently use new knowledge 4 . Moreover, official examinations, which depend on the educational policy and legislation of each country or region, such as those allowing access to higher studies (i.e., entry into university), can influence the way teachers teach 5 and, consequently, the way students study and learn. Put simply, if an assessment is mainly a test of factual knowledge, students will be expected to learn, memorize and recall facts and details. Where an assessment requires the ability to interpret, give examples, summarize, compare, explain, apply, analyse, evaluate or synthesize the students will have to focus more on skills. Of course, even if the assessment is mainly of factual knowledge, students can still learn how to interpret, compare, apply, analyse and so on, but the tendency will be to focus more on facts and details to get the best qualification. Conversely, if the assessment is mainly of abilities and skills, students still have to learn facts and details (otherwise they will not have sufficient material to apply their skills to), but they will tend to focus more on these abilities. The same can be said for other kinds of assessment, including those that combine different examination systems. The use of any specific method or combination of different methods, i.e. fact-based or skill-based exams, as well as the precise form in which they are designed (essay, multiple choice test, open-books exam, etcetera; see below for discussion on examination methods) depends on diverse factors such as educational policies, education centres and teaching systems, and it varies worldwide.

Alongside these considerations, exams and evaluations may exert a stressful pressure on students. In fact, stressful events are quite common in educational settings, for both students and teachers. Stress, however, can have a critical adverse impact on learning and memory processes 6,7 and, taken to an extreme where it becomes chronic, it may also contribute to some brain disorders such as major depressive disorder or post-traumatic stress disorder 8 . Many studies have been conducted to clarify the effects of stress on learning and memory, both in humans and using animal modelling systems. The effects of stress are complex, producing both enhancements and impairments to memory and learning as well as to the control of executive functions such as the attentional systems, working memory, inhibition (emotional management) and cognitive flexibility, among others 9,10 , depending on the specific cognitive process, the student’s developmental stage (from childhood to adulthood) and temperament, etcetera 6,11 (se below for discussion on these issues).

Thus, although assessment is crucial to monitor the effectiveness of both teaching and learning and to verify whether a student is qualified, at the same time, assessment methods shape how students approach learning, how much they learn and what (i.e., the content) they learn 12,13 . In this context, the stress generated by examination and evaluations may affect the learning process from “inside”, that is, from neural mechanisms linking stress responses and learning. Consequently, teachers, students, testers, curriculum designers, policy makers, institutions and administrations are all, in some way, affected by testing and examination methods.

In this brief, the effects of exams and evaluations on stress responses and consequently on learning will be discussed. It is not intended to be a review of current evaluation systems or educational policies around the world, which differ substantially depending on national and regional policies 14 , educational traditions, available technical resources, etcetera, but to provide ideas and hypotheses that may help in rethinking the role exams may play and which kind of exams can best fulfill this function, to inform educational policies and teaching practices, and to guide future research in educational neuroscience towards development and progress in this area. To reach this goal, this brief will first summarize how the typology of exams may influence learning and, from there, it will consider the effects of stress on memory consolidation and executive functions in different scenarios.

How the typology of exams may influence learning: an overview

Memory retrieval, which is a crucial cognitive activity during examination, is an active process that can alter the content and accessibility of stored memories. Although this testing effect often becomes visible only over time 2,3 , it is of potential relevance for educational practice, as it has been shown that memory retrieval fosters better retention than mere studying 3  (e.g. the use flashcards to study, which depend on retrieval). However, stress, a physiological response to potential threat, that is quite common during examinations as well as during the process of preparing for examinations, may also affect the learning process and memory formation in different ways 6,7 , which, in turn, may mean that assessments can produce contradictory effects on these processes.

Various forms of examination and assessment are traditionally used, each of which has specific characteristics which may influence teaching and learning in different ways 15 :

– Written exams, which may include short-answer and essay questions. Short-answer questions are mainly used to test how students recall specific facts (although they don’t have to be, as for example it is quite easy to have a short answer question that asks students to compare and contrast two things). Conversely, essay questions may give a better assessment of how students have understood a subject and their ability to apply their knowledge and perform analysis, comparison, evaluation and synthesis (see the annex for an example).

– Multiple-choice tests, which are mainly used to focus on detailed factual knowledge.

– Open-book exams, in which students are allowed to use textbooks and other materials. This can be helpful to test students’ understanding and ability to apply knowledge and select relevant information.

– Computer-based assessment, which can be formed of multiple-choice questions, but may also include interactive problems students have to elaborate on using the software, thus combining factual knowledge and skills.

– Take-home exams, in which the tasks are used to test students’ understanding and ability to apply knowledge and select and synthesize relevant information, possibly decreasing the pressure of having a very limited time to solve them.

– Oral examination, which is useful to test the students’ knowledge and understanding of a topic in a dynamic and interactive way, including their skills of application, analysis, integration, argument and synthesis of information. Moreover, the direct feedback in oral examination provides opportunities for students to learn immediately from the examination, and it has also been shown that presenting knowledge aloud contributes to its consolidation 16 . However, some temperaments may impair students’ performance when facing oral examination.

– Report writing and oral or poster presentations of tasks performed, in which the ability of students to perform tasks and apply knowledge to unfamiliar situations, including analysis and synthesis, as well as to write and present the outcomes, is tested.

The first work on the effect of written examinations on learning and on retention of learning dates back to 1938 17 . One of the main conclusions of this seminal work is that “the use of examinations stimulates achievement to a significant degree, […] but there is as yet no evidence to show that the greater achievement […] persists after six weeks to three months”. Much more recently, several works have analysed the effects of exam typology on how and what students learn. For example, comparing an end-of-course essay assignment to a multiple-choice examination among second-year education students from the University of Sydney 4 , it was reported that students were more likely to employ surface learning approaches in the multiple-choice examination context and to perceive multiple-choice examinations as assessing knowledge-based intellectual processing. In contrast, students were more likely to employ deep learning approaches when preparing their essay assignments, which they perceived as assessing higher levels of cognitive processing. Poorer performance in the essay assignment was associated with the employment of surface learning strategies, and poorer performance in the multiple-choice task was associated with the employment of deep learning strategies. Surface learning strategies may be defined as memorizing solely what is needed for an exam 18 . It is said that students engaged in surface learning tend to be more passive learners and to see learning as coping with tasks so that they can pass the assessment 18 . Conversely, students adopting a deep learning approach seek to understand meaning, are more likely to have a genuine curiosity about the subject, and its connections with other subjects, building on their current learning 18 . It is said that these students may enjoy social learning, including discussing different points of view 19 . It has also been shown that active learning increases student performance in science, engineering and mathematics 20 , and that problem-based learning improves deep learning 21 .

In another work, focused on the effects of tests on language studies 22 , the positive effects or influences were summarized in the following points: (1) Tests induce teachers to cover their subjects more thoroughly; (2) Tests motivate students to work harder to gain a sense of accomplishment and thus enhance learning [although mainly factual learning], and (3) Good tests can be utilized and designed as beneficial teaching-learning activities so as to encourage positive teaching-learning processes. In the same way, the following negative effects were reported: (1) Tests encourage teachers to narrow the curriculum and lose instructional time, leading to “teaching to the test”; (2) Tests induce anxiety in both teachers and students and distort their performance [see discussion about stress and learning, below]; (3) Students may not be able to learn real-life knowledge, but instead learn the discrete points of knowledge that are tested, and (4) Cramming will lead students to have a negative association with tests and will accordingly alter their learning motivation.

One way to take advantage of the positive effects of different examination methods and decrease the incidence of the negative ones is to use a combination of the different examination methods to conduct assessments. Although, currently, most pedagogical strategies and educational policies do utilize this idea, the author feels it is important to emphasize these aspects as this brief is intended for use worldwide. It is also worth noting that examination methods focused on testing the ability to apply knowledge to particular situations and to perform analysis, comparison and evaluation can be applied not only individually but also to groups of students, thus testing their capacity for working collaboratively 23-25 . This may also be useful for assessing teaching practice where this strategy (collaborative work) has been used during teaching. However, the common denominator of all exams is that for some or even many students they generate stress, which may have contradictory effects.

Finally, it is important to note that the use of the above-reported variety of examination methods depends not only on educational policies and traditions, but also on the availability of the materials and instruments needed, such as textbooks for open-book exams, computers and internet connectivity for computer-based assessments, appropriate spaces and proper parental or caregiving support for take-home exams, etcetera. These factors, in turn, are also, but not solely, influenced by regional differences and socioeconomic status 26 .

Memory retrieval and memory consolidation

As stated above, memory retrieval, which is a crucial cognitive activity during examinations, contributes to memory consolidation. Memory consolidation refers to the process by which a temporary, labile memory is transformed into a more stable, long-lasting form (Figure 1). It was first proposed in 1900 27 to account for the phenomenon by which learned material remains vulnerable to interference for a period of time after learning. During memory consolidation, that is, the gradual reorganization of the brain systems that support memory 28,29 , the hippocampus guides the reorganization of the information stored in the neocortex 30 . The hippocampus is part of the limbic system and plays an important role in the consolidation of information from short-term to long-term memory and in spatial memory that enables navigation. In turn, the neocortex is part of the human brain’s cerebral cortex where higher cognitive functioning, including executive functions, is thought to originate from. In other words, memory consolidation refers to. Moreover, under some conditions, long-term memory can transiently return to a labile state and then gradually stabilize again, a phenomenon termed reconsolidation 31-33 . It is worth noting that the dynamic nature of long-term memory 34 makes it reconstructive every time it is evoked or used, but also vulnerable to error, as in, for example, false memories 35 . Although much of this effect is not to the extent of false memories, what is important is that the act itself of recalling the memory changes the memory.

Figure 1. From sensory memory to long-term memory: the role of memory retrieval in memory consolidation.

This point highlights the importance of evaluation methods that do not disrupt previous learning, but instead contribute to its growth and consolidation, as in, for example, when students must analyse novel information relevant to the examination and apply knowledge to a novel situation. It is worth noting, however, that the putative disruption effect may be used to induce conceptual changes when needed.

In this schema, retrieving newly learned information from memory is an active process that consolidates information, and thus it decreases the incidence of forgetting 36,37 . This effect is specially relevant when combined with spacing between learning and successive retrievals 38,39 . The question of forgetting curves was first examined at the end of the nineteenth century 40 . Since then, several works have demonstrated that spacing retrieval has powerful effects on retention over substantial time periods, enhancing initial learning and slowing forgetting in several different situations 41-44 (Figure 2). To summarize the main results, repeatedly rehearsing material in the same study session will not have abiding effects and may even impair learning. Conversely, retrieving the same material on different days and in different ways will produce long-term results. Moreover, as practice increases, the information will remain accessible through longer gaps and subsequent repetitions will take much less effort. Thus, once the information is acquired, it should be revisited with increasing intervals, starting with days and weeks, and then spreading out to months and, ideally, years 45 (which is the idea behind spiral curricula).

Figure 2. Idealization of the effect of spacing knowledge retrieval to slow and decrease forgetting. Modified from [40].

Effects of stress on memory and learning: the role of exams

If a situation is appraised as stressful, a well-described cascade of physiological and endocrine changes is set in motion in order to re-establish homoeostasis and to promote long-term well-being 47 . Although the stress response is very complex, with numerous mediators involved, two major stress systems appear to be critical for the modulation of learning and memory processes, the rapid autonomic nervous system and the slower hypothalamus–pituitary–adrenal axis. Within seconds, the autonomic nervous system is activated, leading to the release of catecholamines such as noradrenaline, both from the adrenal medulla and the locus coeruleus in the brain 47 . Catecholamines prepare the body for ”fight-or-flight” responses and rapidly affect neural functioning in several brain regions critical for learning and memory, such as the hippocampus, amygdala and prefrontal cortex 48,49 .

A second system is also activated in response to stress, the hypothalamus–pituitary–adrenal axis, about 10 seconds later than the autonomic nervous system, resulting in the release of corticosteroids such as cortisol from the adrenal cortex 47 (the adrenal cortex comprises the outer layers of the adrenal glands, which are found above the kidneys). In this context, it has been shown that glucocorticoids such as cortisol can induce memory enhancement or conversely impair memory function, depending largely on the temporal proximity between the stressful event and the memory process investigated 50,51 . For instance, stress experienced just before memory retrieval, when catecholamine levels are still high and cortisol levels are not yet elevated, may have very different effects from stress experienced 90 min before retrieval, when catecholamine levels have returned to baseline and cortisol actions are at work 51-54 . In this regard, declarative memory, i.e. the memory for facts, events and word meaning, which is the most studied type of memory on which glucocorticoids exert an influence, may be both positively affected through consolidation and negatively affected through impairment by cortisol. These contradictory effects may depend on the cortisol receptor type, dose, time of exposure, memory component and the salience of stimuli, retrieval being generally affected and storage being facilitated, especially for emotionally relevant events. Interestingly, glucocorticoids also induce hippocampal atrophy, specially under acute chronic stress conditions, which may impair long-term memory storage.

Similarly, distinct memory stages such as encoding, consolidation or retrieval may be differently affected by these time-dependent physiological changes after a stressful encounter, also in anticipation of a stressful encounter 51,55 . In this respect, it has been shown that exposure to mild or moderate punctual stress (see discussion below on the ambiguity of the word stress ) may result in better memory performance during the consolidation phase but conversely reduces memory performance during retrieval, which it is important to note is the case during most examinations. Acute stressors impair both consolidation as well as retrieval. These memory-enhancing and memory-impairing effects are strongly related to stress-induced cortisol and sympathetic activity 55 .

The word stress may be, somewhat, ambiguous. One way to reduced ambiguity is by classifying stress in three categories, namely good stress, tolerable stress, and toxic stress 56 . “Good stress” refers to the experience of rising to a challenge, taking a risk, and feeling rewarded by an often-positive outcome. Even adverse outcomes can function as growth experiences for individuals with healthy self-esteem and good impulse control and decision-making capability, which are part of the so-called executive functions. “Tolerable stress”, in turn, refers to situations where negative events occur, but the individual with healthy brain architecture is able to cope, often with the aid of family, friends, and other individuals who provide support. Finally, “toxic stress” refers to situations in which negative events, adversity or traumas are experienced by an individual who usually has limited support and may also have brain architecture that reflects the effects of adverse early life events that have impaired the development of impulse control and adequate self-esteem 57 . In other words, good or even tolerable stressors generating mild to moderate punctual stress may contribute to memory consolidation during the consolidation phase but may reduce memory performance during retrieval, and toxic (acute) stress impairs both processes, which it is worth noting during most examinations.

Despite this general information, it is also worth noting the existence of individual differences in temperamental characteristics which are relevant for the onset of stress in early childhood and adolescence 1,58,59 . Thus, for example, the presentation of more shy-inhibited behaviours such as fearful withdrawal from unfamiliar people, displays of shyness, etcetera, and associated behavioural inhibition, i.e., withdrawal and fear in novel and/or unfamiliar situations, are consistently related to more severe anxiety in later childhood, particularly social anxiety 60,61 . Associations between shy-inhibited temperament and later internalizing behaviours have also been established 59,62 . Similarly, it has been suggested that negative reactivity characteristics such as anger, distress at limitations, moodiness or irritability, during toddlerhood are strongly associated with the later development of broader internalizing behaviours and less so with later anxiety symptoms 63,64 . Moreover, individual resilient capacity to manage both anxiety and stress it is also crucial for interindividual differences, and in this way examinations may also be used to reinforcing this influential process allowing for positive adaptation in a context of significant adversity (resilience will be addressed in another brief).

Beyond the specific neural, physiological and molecular aspects of the effects of stress on learning and memory, what is most significant for this brief is the effect of stressful situations that may occur during examinations on learning and memory performance. Thus, it has been shown that stress at around the time of learning enhances memory, but stress long before learning or in a distinctly different context does not promote new learning and can even hinder successful encoding of new information 65 (Figure 3). For example, while moderate stress immediately before learning enhances later recognition memory, memory is impaired if stress was experienced between 1 hour and 30 min before learning 66-68 . At the molecular and cellular level, this impairment to learning has been associated with a decrease in neural excitability in the hippocampus long after cortisol release, as it has been shown in animal modelling 69 . Similarly, stress shortly after learning also improves memory consolidation, an effect which is more marked when emotionality is concomitant, thus highlighting the important influence of emotions on learning 55,70,71 .

Figure 3. The effects of stress on memory, depending on temporal proximity and on specific memory process. Modified from [51].

As stated above, the effects of stress on memory extend to memory retrieval, which includes exams. Many studies have demonstrated that acute stress (or toxic stress according to the distinction above) impairs memory retrieval after a stressful encounter 72-76 . Interestingly for the focus of this brief, this retrieval deficit after stress has been found both in adults and in children, highlighting the relevance of these findings for educational settings 73 . Moreover, disruptive effects of stress on retrieval are stronger in emotional contexts, for example, after psychosocial stress 77,78 . Psychosocial stress is the result of a cognitive appraisal of what is at stake and what can be done about it, and can be defined as an imbalance between demands placed on us and our ability to manage them. However, crucial to the issue addressed in this brief, if the retrieval test, i.e., the exam or evaluation, is relevant for the stressful situation or a context is used to memory retrieval, i.e. there is context serving as a retrieval cue, recall is spared from the damaging effects of stress 53,79 . It is worth noting that in this regard the “context” do no refer to context-dependent learning, but to transfer knowledge to a new contextual situation. This point emphasizes the importance of evaluation methods that do not disrupt previous learning but instead contribute to its growth and consolidation, such as when students must analyse novel information relevant to the examination and apply knowledge to a novel situation (Figure 3; see the annex for an example). From an educational point of view, this can be achieved more easily with some forms of examination than others, for example, by means of essays in written exams, open-book exams, take-home exams, oral examination, report writing, etcetera.

Integrating new information into existing memories is a key process in education, which often involves some disruption. Furthermore, there is evidence that consolidated memories return to a labile state when they are reactivated, as occurs during an examination, which requires the subsequent re-stabilization of those memories in a process called reconsolidation 52,80,81 . During reconsolidation, a process involving the hippocampus 52 and the prefrontal cortex 82 , the reactivated memory can be weakened, strengthened or altered 52 . Several studies support the hypothesis that stress can affect memory reconsolidation and memory updating, but the specific conditions leading to either impairing or enhancing effects of stress on reconsolidation are still under investigation 83-85 .

Regarding the quality of learning, experiments, mostly using rodents, indicate that under stress more rigid stimulus–response associations are learned rather than complex representations of the environment 86-88 . In this way, it has been suggested that stress can affect not only how much information is learned but may also have considerable consequences for the nature and flexibility of memories and goal-directed behaviours 51, which are at the core of executive functions. Executive functions are a set of cognitive processes that are necessary for the cognitive control of behavior, i.e. selecting and successfully monitoring behaviors that facilitate the attainment of chosen goals, which in turn must be an essential component in the education systems.

Core executive functions such as working memory, inhibition and cognitive flexibility are integral to daily life and to goal-directed behaviours. A growing body of research has suggested that stress may also impair core executive functions, which are also crucial for learning as well as for goal-directed learning. For example, it has been reported that stress impairs working memory and cognitive flexibility 9,51 , which are central to some other abilities and skills that are crucial in education, such as decision-making, planning and imagination 89 , depending on how these functions mature during childhood and adolescence 10 . In this regard, it can be hypothesised that exams’ type and the way they are perceived by students may play a critical role in contributing to the development of this relevant functions.

Conclusions

Assessment is inseparable from teaching practice and affects both the way students learn and the way teachers teach. In consequence, it has been considered that to improve learning, examination and evaluation have to be critically analised 90 . Beyond factual knowledge, to favour cognitive processes such as those involved in executive functions, exams must allow for the mobilization of cognitive processes such as comprehension, description, representation, resolution, reasoning, reflection and communication 91 . This includes strengthening the feedback character of the examination 92 . Moreover, stressful situations, which are quite common during examination as well as during exam preparation, may also affect the learning process and memory formation, disrupting some aspects of memory retrieval and consolidation. However, when examination is coupled to the acquisition of new learning and knowledge which are perceived as relevant for the stressful situation, for example, when learning and testing take place in the same context, recall is spared from the damaging effects of stress 53,79 and may contribute to consolidating memory and developing executive functions, making the process of learning more efficient.

Taken together, data mentioned in this brief emphasize the importance of evaluation methods that do not disrupt previous learning, but instead, contribute to its growth and consolidation. Thus, from an educational point of view, methodologies used during examination have to be selected carefully to fulfil both the major roles of evaluations, that is, to serve as verification that a student is qualified and also as an educational tool to improve the learning process. To this end, novel approaches and both educational and scientific neuroscience research are needed to bring these ideas closer to the educational needs of each community, taking into account their resources.

Example of two distinct biology exams that use different methodologies. One of them (Example 1) is mostly focused on factual knowledge, while the other (Example 2) targets abilities and skills. They have been taken from the University Access Examination from different Autonomous Communities within Spain. Both are open access, and they were used in June/July 2020. Current educational policy in Spain allows decentralization of University Access Examinations, which are prepared by different tester teams. The author of this brief has been the coordinator of the biology examination for University Access in Catalonia for the last 14 years. Both examples are presented in their original version and language as well as translated into English. Despite there being no scientific studies on the effects on learning or memory of these two specific different methodologies, they can be speculatively deduced from general data given in this brief.

Example 1. Written exam, short-answer questions designed mostly to evaluate factual knowledge. It also includes the interpretation of an image. Original language: Spanish.

English translation:

b) What are the asymmetric carbons in a D-glucose molecule? Which carbon determines the D and L configurations when there is more than one asymmetric carbon? (0.6)

• Observe the following image:

a) What type of structure does it represent? What are its functions? (1.0)

b) Name each of the components marked with a number. (0.5)

c) Explain what exocytosis and endocytosis are. (0.5)

Example 2. Written exam, an essay question which provides novel information to students, designed mostly to evaluate abilities and skills and to take advantage of the stressful situation to consolidate learning (i.e., the context served as a retrieval cue and gives previously unknown information to students). Original language: Catalan.

In the early nineteenth century, all attempts to bring the smallpox vaccine to America had failed. The trip was too long, and the smallpox vaccine arrived useless. A doctor, Francesc Xavier Balmis, made a surprising proposal: to transport the vaccine via inoculated people. On November 30, 1803, the corvette Maria Pita sailed from A Coruña [Galicia, Spain] with 22 children from orphanages. They were known as the “vaccinating children” of the Royal Philanthropic Expedition of the Vaccine (1803-1806).

Figure legend: Plates by Francesc Xavier Balmis, in which the pus vesicles produced by the vaccine can be seen. Source: https://culturacientifica.com/2014/02/24/el-caso-de-los-ninos-vacuniferos.

• The procedure consisted of passing the vaccine from one child to another, step by step, until the end of the trip. The first child in the chain was inoculated with the content from the vesicles developed in cows that had the smallpox disease. This disease of cows, when it affects humans, only causes a few vesicles. It did not endanger life but provided protection against human smallpox.

Write a text similar to the one in the above paragraph using the following five terms: antigens, antibodies, immunization, cowpox virus, and human smallpox virus . [1 p]

• Eight days after inoculation with the contents of the vesicles, the first vaccinated child developed vesicles full of the virus, which were then used to vaccinate the next child in the chain, and so on. [1 p]

a) In relation to the immune response of the children in whom the vesicles fluid was injected, complete the following table:

Type of immunization: active / passive

Justification

b) In relation to the origin of the antigens, complete the following table:

Type of immunization: natural / artificial

Justification:

• When selecting the children, Balmis imposed the condition that they must not have suffered smallpox or previously been vaccinated. From the point of view of the primary or secondary immune response, would the transmission of the vaccine have worked if this condition had not been fulfilled by any of the children? Justify the answer by referring to these two types of immune response. [1 p]
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• Managing Exam Stress

How to Deal With Exam Stress

Last Updated: April 26, 2024 Fact Checked

This article was co-authored by Katherine Demby . Katherine Demby is an Academic Consultant based in New York City. Katherine specializes in tutoring for the LSAT, GRE, SAT, ACT, and academic subjects for high school and college students. She holds a BA in History and Political Science from the University of North Carolina at Chapel Hill and a JD from Yale Law School. Katherine is also a freelance writer and editor. There are 29 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 651,675 times.

Exams are a crucial part of education and the source of stress for many students. In order to avoid severe anxiety from these pesky evaluations, it is important to approach them with a clear mind and an understanding of how to deal with stressful situations more broadly. In many cases, exam stress is all in the mind, and mental discipline is a large part of what is needed to succeed.

Preparing for the Test

• If you aren't clear on anything, ask your teacher. Teachers would much rather answer questions than have their students proceed without understanding what's expected.
• Make sure you have read your syllabus and any information your teacher has given you before asking the question. Your teacher won't be pleased if you send her an email asking when the test is if it's specified on page 1 of the syllabus.

• If you will be in a quiet room during your exam, try to simulate those conditions while you prepare. This is using context-dependent memory to your advantage.
• As an example of state-dependent memory, if you prepare for your exam using caffeine, your memory on test day may be better if you have a similar amount of caffeine then, too. [4] X Research source Use this knowledge and know that you are taking evidence-backed steps to maximize your exam score; keep that in mind if you are feeling stressed about your upcoming exam.

• When taking notes, focus on jotting down keywords and key ideas, rather than trying to take dictation. Copying out the exact sentences is not as important as getting down the main ideas. [5] X Research source
• Review your notes weekly. This will help you learn the material and transfer it to long-term memory. When it comes time for the exam, you'll feel much better prepared.

• If possible, because of state-dependent memory, try to study at around the same time of day as you will be taking the test. This way you will be similarly tired/awake when you study and when you take your test. You will be used to how you feel when dealing with your course material on test day.

• Track the level of light in the room. Some people study better with light, others study better in dimmer light.
• Examine your work space. Decide whether you work better with a bit of clutter or if a clean, fresh work space is what you prefer.
• Pay attention to background noise. Does music help you concentrate or do you need a quiet environment in which to study?
• Find an alternate place to study such as a library or coffee shop. A change of scenery can give you a fresh look at the material and also provide additional resources.

Adam Dorsay, PsyD

Take breaks outdoors if you're able to. The absence of sunlight can actually make stress and anxiety worse. Being around nature can also help reduce stress.

• Caffeine can make you feel anxious, which can contribute to feelings of stress and anxiety. Have a cup of coffee or a cola if you like, but don't go overboard. [9] X Research source Experts recommend getting no more than 400mg of caffeine per day for adults. [10] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source Kids and teens should limit themselves to about 100mg per day (one cup of coffee or 3 colas). [11] X Research source
• A cup of herbal tea can help you feel more relaxed and stay hydrated. Peppermint, chamomile, and passionflower are good choices.

• For example, after studying hard for an hour, take a break and play on the internet for 20 minutes or watch an episode of a TV show that you enjoy. This will help you get your mind off the exam while acting as a motivational carrot that may help you pick up studying again after your break.

• When you work out, listen to upbeat music that keeps you motivated throughout your workout.
• For other ways to beat stress, see this handy wikiHow: Relax Before a Final Exam in College .
• Meditate or do yoga after your upbeat excercise. This lets the mind focus and calm down

• Try eating lean meats, nuts, fruits, and vegetables. [15] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
• Avoid too much sugar or heavily processed food.
• Part of eating healthy involves having a balanced diet. Try not to eat too much of only one food source. You can usually get variety in your diet by changing up the type of cuisine you eat every couple of nights.
• Try having a bit of time to do yoga or meditation after other excercise to calm your brain down. Remember to breathe in through your nose and out through your mouth heavily.

• If you have trouble sleeping, try making your bedroom pitch black . Block out sounds by changing your environment and/or wearing earplugs.
• Get into a routine and follow it every night. Take note of how many hours a night of sleep you need in order to feel refreshed in the morning; get that many hours of sleep every night.
• For example, if you tend to be in bed by 10:30 PM then read for 30 minutes before falling asleep, stick to that schedule as often as possible. In this way you will train your body for sleep. [17] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
• See this helpful wikiHow, Sleep Before Final Exams , for more advice.

• If this is a concern for you, be sure to reach out to a school counselor or teacher for how to proceed in getting help.

De-Stressing on Exam Day

• If you're allowed to, bring a water bottle with you to your exam. Thinking is thirsty work! Just don't be surprised if your teacher asks to examine the bottle, as some students have tried to cheat by writing answers on bottle labels. (Don't do that -- cheating is never worth it, and if you get caught, you'll be in way more trouble than you would if you'd just done poorly.

• That said, do not drastically change your typical caffeine intake on exam day. This can cause withdrawal symptoms that may interact with your stress to make you feel especially negative. [23] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
• Caffeine in limited quantities may have a positive effect on your memory, so if you usually have a cup of coffee with breakfast, go ahead. [24] X Research source

Beating Stress During the Test

• Keep an eye on the clock and give yourself five to ten minutes to go over your answers to check for any mistakes or to guess on any questions that you initially skipped.

• Rapid heartbeat
• Restless thoughts
• Mental blackouts
• Trouble concentrating

• Inhale through your nose for a count of 4. Try to hold your breath for a count of 2, then slowly exhale through your mouth for a count of 4.

• If you catch yourself stuck in a negative thought loop, try to detach from it. Ask yourself: what's the worst that can really happen if I don't do well on this test? Try to remain logical about it. Can you really handle the worst that could happen? Chances are, the answer is yes. [32] X Research source
• You can also think of alternatives if you find yourself stuck worrying over how important this exam is. You may be able to retake it. You may be able to make up your grade with extra credit. You can hire a tutor or study with friends for the next exam. This isn't the end of the world.

Dealing with Post-Exam Stress

• Let go of the things you can't control. Ask yourself, "what about my exam can I change at this point?" If it is nothing, do your best to let it go. [34] X Research source
• View your mistakes as opportunities to learn. From this perspective, getting a exam question wrong isn't something to be worried about.
• Try scheduling a worry break. Set aside 30 minutes and let all your worries out during that time. Think hard about the things you are stressed about. Then, once that 30 minutes is up, let it go.
• Exercise can also help you to get your mind off of your exam after it is done.
• Consult the wikiHow article Calm Post Exam Nerves for some more tips.

• For example, if you get absorbed when you watch a movie or read a book, do that. If you get really into sports when you play them, get outside and play some sports!

• Instead of being stressed about this information, try to view it as an opportunity for an accurate assessment of your knowledge, which you can then use to improve yourself.
• Remember that your performance on an exam is not indicative of your worth as a person. You can do poorly on an exam and still be a good student.

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• Do not try to compare yourself with others. Some students are naturally good at studying. Instead of competing with others, the best person to compete with is yourself. Thanks Helpful 261 Not Helpful 35
• If you are having trouble relaxing, consider searching common relaxation and meditation techniques. These can help manage exam stress as well as the stress of everyday life. Thanks Helpful 147 Not Helpful 31

You Might Also Like

• ↑ https://www.mind.org.uk/information-support/tips-for-everyday-living/student-life/#.Vd47LCVViko
• ↑ https://www.simplypsychology.org/forgetting.html
• ↑ https://home.csulb.edu/~jmiles/psy100/kelemen.pdf
• ↑ https://www.chapman.edu/students/academic-resources/tutoring-center/resources-success/study-strategies/note-taking/index.aspx
• ↑ https://time.com/3518053/perfect-break/
• ↑ Katherine Demby. Test Prep Specialist. Expert Interview. 17 December 2020.
• ↑ https://www.nhs.uk/live-well/sleep-and-tiredness/self-help-tips-to-fight-fatigue/
• ↑ https://bc.cmha.ca/documents/improving-mental-health/
• ↑ https://medlineplus.gov/caffeine.html
• ↑ https://kidshealth.org/en/parents/child-caffeine.html
• ↑ https://www.health.harvard.edu/staying-healthy/exercising-to-relax
• ↑ https://www.hsph.harvard.edu/nutritionsource/stress-and-health/
• ↑ https://health.clevelandclinic.org/eat-these-foods-to-reduce-stress-and-anxiety
• ↑ https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/
• ↑ https://medicine.llu.edu/academics/resources/test-anxiety-tips
• ↑ https://www.bbcgoodfood.com/howto/guide/eating-exams
• ↑ https://psychcentral.com/stress/stress-relieving-foods
• ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9681652/
• ↑ https://hub.jhu.edu/2014/01/12/caffeine-enhances-memory/
• ↑ https://success.oregonstate.edu/learning/test-tips
• ↑ https://www.ocr.org.uk/students/exam-support/managing-stress/
• ↑ https://www.stress.org/chewing-gum-reduces-stress
• ↑ https://www.nhs.uk/mental-health/children-and-young-adults/help-for-teenagers-young-adults-and-students/tips-on-preparing-for-exams/
• ↑ https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/symptoms/
• ↑ https://www.uofmhealth.org/health-library/uz2225
• ↑ https://www.psychologytoday.com/basics/affective-forecasting
• ↑ https://www.mdaap.org/pdf/Bi_Ped_Challenging_Catastrophic_Thinking.pdf
• ↑ https://quillbot.com/courses/effective-learning-strategies/chapter/chapter-13-test-taking-strategies/
• ↑ https://psychcentral.com/blog/8-tips-to-help-stop-ruminating

About This Article

To deal with exam stress, make sure you take frequent breaks as you're studying, which will help you de-stress and recharge. Also, take care of yourself during the lead up to your exam by getting plenty of sleep every night, exercising, and staying hydrated, since feeling tired and sluggish can make you more stressed. Then, on the day of your exam, eat a good breakfast and arrive early to your test so you're not feeling rushed. To learn how to overcome stress during your test, scroll down! Did this summary help you? Yes No

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Top 10 Stress Management Techniques for Students

Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

Akeem Marsh, MD, is a board-certified child, adolescent, and adult psychiatrist who has dedicated his career to working with medically underserved communities.

Most students experience significant amounts of stress. This can significantly affect their health, happiness, relationships, and grades. Learning stress management techniques can help these students avoid negative effects in these areas.

Why Stress Management Is Important for Students

A study by the American Psychological Association (APA) found that teens report stress levels similar to adults. This means teens are experiencing significant levels of chronic stress and feel their stress levels generally exceed their ability to cope effectively .

Roughly 30% of the teens reported feeling overwhelmed, depressed, or sad because of their stress.

Stress can also affect health-related behaviors. Stressed students are more likely to have problems with disrupted sleep, poor diet, and lack of exercise. This is understandable given that nearly half of APA survey respondents reported completing three hours of homework per night in addition to their full day of school work and extracurriculars.

Common Causes of Student Stress

Another study found that much of high school students' stress originates from school and activities, and that this chronic stress can persist into college years and lead to academic disengagement and mental health problems.

Top Student Stressors

Common sources of student stress include:

• Extracurricular activities
• Social challenges
• Transitions (e.g., graduating, moving out , living independently)
• Relationships
• Pressure to succeed

High school students face the intense competitiveness of taking challenging courses, amassing impressive extracurriculars, studying and acing college placement tests, and deciding on important and life-changing plans for their future. At the same time, they have to navigate the social challenges inherent to the high school experience.

This stress continues if students decide to attend college. Stress is an unavoidable part of life, but research has found that increased daily stressors put college-aged young adults at a higher risk for stress than other age groups.

Making new friends, handling a more challenging workload, feeling pressured to succeed, being without parental support, and navigating the stresses of more independent living are all added challenges that make this transition more difficult. Romantic relationships always add an extra layer of potential stress.

Students often recognize that they need to relieve stress . However, all the activities and responsibilities that fill a student’s schedule sometimes make it difficult to find the time to try new stress relievers to help dissipate that stress.

10 Stress Management Techniques for Students

Here you will learn 10 stress management techniques for students. These options are relatively easy, quick, and relevant to a student’s life and types of stress .

Get Enough Sleep

Blend Images - Hill Street Studios / Brand X Pictures / Getty Images

Students, with their packed schedules, are notorious for missing sleep. Unfortunately, operating in a sleep-deprived state puts you at a distinct disadvantage. You’re less productive, may find it more difficult to learn, and may even be a hazard behind the wheel.

Research suggests that sleep deprivation and daytime sleepiness are also linked to impaired mood, higher risk for car accidents, lower grade point averages, worse learning, and a higher risk of academic failure.

Don't neglect your sleep schedule. Aim to get at least 8 hours a night and take power naps when needed.

Use Guided Imagery

David Malan / Getty Images

Guided imagery can also be a useful and effective tool to help stressed students cope with academic, social, and other stressors. Visualizations can help you calm down, detach from what’s stressing you, and reduce your body’s stress response.

You can use guided imagery to relax your body by sitting in a quiet, comfortable place, closing your eyes, and imagining a peaceful scene. Spend several minutes relaxing as you enjoy mentally basking in your restful image.

Consider trying a guided imagery app if you need extra help visualizing a scene and inducting a relaxation response. Research suggests that such tools might be an affordable and convenient way to reduce stress.

Exercise Regularly

One of the healthiest ways to blow off steam is to get regular exercise . Research has found that students who participate in regular physical activity report lower levels of perceived stress. While these students still grapple with the same social, academic, and life pressures as their less-active peers, these challenges feel less stressful and are easier to manage.

Finding time for exercise might be a challenge, but there are strategies that you can use to add more physical activity to your day. Some ideas that you might try include:

• Doing yoga in the morning
• Walking or biking to class
• Reviewing for tests with a friend while walking on a treadmill at the gym
• Taking an elective gym class focused on leisure sports or exercise
• Joining an intramural sport

Exercise can help buffer against the negative effects of student stress. Starting now and keeping a regular exercise practice throughout your lifetime can help you live longer and enjoy your life more.

Take Calming Breaths

When your body is experiencing a stress response, you’re often not thinking as clearly as you could be. You are also likely not breathing properly. You might be taking short, shallow breaths. When you breathe improperly, it upsets the exchange of oxygen and carbon dioxide in your body.

Studies suggest this imbalance can contribute to various physical symptoms, including increased anxiety, fatigue, stress, emotional problems, and panic attacks.

A quick way to calm down is to practice breathing exercises . These can be done virtually anywhere to relieve stress in minutes.

Because they are fast-acting, breathing exercises are a great way to cope with moments of acute stress , such as right before an exam or presentation. But they can also help manage longer-lasting stress such as dealing with relationships, work, or financial problems.

Practice Progressive Muscle Relaxation (PMR)

Another great stress management technique for students that can be used during tests, before bed, or at other times when stress has you physically wound up is progressive muscle relaxation ( PMR ).

This technique involves tensing and relaxing all muscles until the body is completely relaxed. With practice, you can learn to release stress from your body in seconds. This can be particularly helpful for students because it can be adapted to help relaxation efforts before sleep for a deeper sleep.

Once a person learns how to use PMR effectively, it can be a quick and handy way to induce relaxation in any stressful situation, such as bouts of momentary panic before a speech or exam, dealing with a disagreement with your roommate, or preparing to discuss a problem with your academic advisor.

Listen to Music

A convenient stress reliever that has also shown many cognitive benefits, music can help relieve stress and calm yourself down or stimulate your mind depending on what you need in the moment.

Research has found that playing upbeat music can improve processing speed and memory. Stressed students may find that listening to relaxing music can help calm the body and mind. One study found that students who listened to the sounds of relaxing music were able to recover more quickly after a stressful situation.

Students can harness the benefits of music by playing classical music while studying, playing upbeat music to "wake up" mentally, or relaxing with the help of their favorite slow melodies.

Build Your Support Network

Halfpoint Images / Getty Images

Having emotional support can help create a protective buffer against stress. Unfortunately,  interpersonal relationships can also sometimes be a source of anxiety for students. Changes in friendships, romantic breakups, and life transitions such as moving away for college can create significant upheaval and stress for students.

One way to combat feelings of loneliness and make sure that you have people to lean on in times of need is to expand your support network and nurture your relationships.

Look for opportunities to meet new people, whether it involves joining study groups or participating in other academic, social, and leisure activities.

Remember that different types of relationships offer differing types of support . Your relationships with teachers, counselors, and mentors can be a great source of information and resources that may help you academically. Relationships with friends can provide emotional and practical support.

Widening your social circle can combat student stress on various fronts and ensure you have what you need to succeed.

Eat a Healthy Diet

Niedring/Drentwett / Getty Images

You may not realize it, but your diet can either boost your brainpower or sap you of mental energy. It can also make you more reactive to the stress in your life. As a result, you might find yourself turning to high-sugar, high-fat snacks to provide a temporary sense of relief.

A healthy diet can help combat stress in several ways. Improving your diet can keep you from experiencing diet-related mood swings, light-headedness, and more.

Unfortunately, students are often prone to poor dietary habits. Feelings of stress can make it harder to stick to a consistently healthy diet, but other concerns such as finances, access to cooking facilities, and time to prepare healthy meals can make it more challenging for students.

Some tactics that can help students make healthy choices include:

• Eating regularly
• Carrying a water bottle to class
• Keeping healthy snacks such as fruits and nuts handy
• Limiting caffeine, nicotine, and alcohol intake

Find Ways to Minimize Stress

One way to improve your ability to manage student stress is to look for ways you cut stress out of your life altogether. Evaluate the things that are bringing stress or anxiety into your life. Are they necessary? Are they providing more benefits than the toll they take on your mental health? If the answer is no, sometimes the best option is just to ditch them altogether.

This might mean cutting some extracurricular activities out of your schedule. It might mean limiting your use of social media. Or it might mean learning to say no to requests for your time, energy, and resources. 

While it might be challenging at first, learning how to prioritize yourself and your mental well-being is an important step toward reducing your stress.

Try Mindfulness

When you find yourself dealing with stress—whether it's due to academics, relationships, financial pressures, or social challenges—becoming more aware of how you feel in the moment may help you respond more effectively.

Mindfulness involves becoming more aware of the present moment. Rather than judging, reacting, or avoiding problems, the goal is to focus on the present, become more aware of how you are feeling, observe your reactions, and accept these feelings without passing judgment on them.

Research suggests that mindfulness-based stress management practices can be a useful tool for reducing student stress. Such strategies may also help reduce feelings of anxiety and depression.

A Word From Verywell

It is important to remember that stress isn't the same for everyone. Figuring out what works for you may take some trial and error. A good start is to ensure that you are taking care of yourself physically and emotionally and to experiment with different stress relief strategies to figure out what works best to help you feel less stressed.

If stress and anxiety are causing distress or making it difficult to function in your daily life, it is important to seek help. Many schools offer resources that can help, including face-to-face and online mental health services. You might start by talking to your school counselor or student advisor about the stress you are coping with. You can also talk to a parent, another trusted adult, or your doctor.

If you or a loved one are struggling with anxiety, contact the  Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline  at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our  National Helpline Database .

American Psychological Association. Stress in America: Are Teens Adopting Adults' Stress Habits?

Leonard NR, Gwadz MV, Ritchie A, et al. A multi-method exploratory study of stress, coping, and substance use among high school youth in private schools . Front Psychol. 2015;6:1028. doi:10.3389/fpsyg.2015.01028

Acharya L, Jin L, Collins W. College life is stressful today - Emerging stressors and depressive symptoms in college students . J Am Coll Health . 2018;66(7):655-664. doi:10.1080/07448481.2018.1451869

Beiter R, Nash R, McCrady M, Rhoades D, Linscomb M, Clarahan M, Sammut S. The prevalence and correlates of depression, anxiety, and stress in a sample of college students . J Affect Disord . 2015;173:90-6. doi:10.1016/j.jad.2014.10.054

Hershner SD, Chervin RD. Causes and consequences of sleepiness among college students . Nat Sci Sleep . 2014;6:73-84. doi:10.2147/NSS.S62907

Gordon JS, Sbarra D, Armin J, Pace TWW, Gniady C, Barraza Y. Use of a guided imagery mobile app (See Me Serene) to reduce COVID-19-related stress: Pilot feasibility study . JMIR Form Res . 2021;5(10):e32353. doi:10.2196/32353

Cowley J, Kiely J, Collins D. Is there a link between self-perceived stress and physical activity levels in Scottish adolescents ? Int J Adolesc Med Health . 2017;31(1). doi:10.1515/ijamh-2016-0104

Paulus MP.  The breathing conundrum-interoceptive sensitivity and anxiety .  Depress Anxiety . 2013;30(4):315–320. doi:10.1002/da.22076

Toussaint L, Nguyen QA, Roettger C, Dixon K, Offenbächer M, Kohls N, Hirsch J, Sirois F. Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation . Evid Based Complement Alternat Med . 2021;2021:5924040. doi:10.1155/2021/5924040.

Gold BP, Frank MJ, Bogert B, Brattico E.  Pleasurable music affects reinforcement learning according to the listener .  Front Psychol . 2013;4:541. doi:10.3389/fpsyg.2013.00541

Thoma MV, La Marca R, Brönnimann R, Finkel L, Ehlert U, Nater UM.  The effect of music on the human stress response .  PLoS ONE . 2013;8(8):e70156. doi:10.1371/journal.pone.0070156

American Psychological Association. Manage stress: Strengthen your support network .

Nguyen-rodriguez ST, Unger JB, Spruijt-metz D.  Psychological determinants of emotional eating in adolescence.   Eat Disord . 2009;17(3):211-24. doi:10.1080/10640260902848543

Parsons D, Gardner P, Parry S, Smart S. Mindfulness-based approaches for managing stress, anxiety and depression for health students in tertiary education: A scoping review . Mindfulness (N Y) . 2022;13(1):1-16. doi:10.1007/s12671-021-01740-3

By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

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The Edit Tips & Advice

6 tips to make exams stress-free

Study with me: 6 tips to make exams stress-free.

Ready to unlock the secret to studying smarter? We’re not talking note-taking, mind maps or reading resources (yawn). Although you should probs be doing these as well.

Instead, spice up your study routine with these tried and tested (get it?) tips to acing your exams — it’s basically a day in the life, a GRWM and a what to eat all in one…

1. Dress for a distinction

We’re so serious…

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Trick your brain

Basically, changing into comfy clothes not only keeps you relaxed and calm but also helps trick your mind into study mode.

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2. Spice up your study area

An easy remedy to study struggles

Set up your study space so you actually want to spend time there. We’re talking fresh stationery, coffee machines , and notebooks.

Add some zen

Think candles, plants, diffusers and soft lighting. With student Shein savings , you can make your space (and studying) less stressful.

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3. Get rid of distractions

Keep things calm

Just ‘cos you’re spicing up your study space, that shouldn’t mean constant distractions. Pop on a relaxing lo-fi study playlist , or listen to pink noise to block out the outside.

Next-level silent studying

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4. Take breaks

Run away from your problems

Literally. Doing daily exercise can improve concentration and memory…

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Heard of the Pomodoro method ?

Yh, us neither. Basically, it suggests studying in 25-min chunks (with 5 minutes of rest in between) to keep your mind fresh and break up daunting or lengthy assignments.

@ngu_khoi I SWORE by this technique #ngu_khoi #delilahai #ai #ChatGPT #harvard #studytok #admissions ♬ original sound - Khoi Nguyen

5. Don’t make a meal of it

Big exam coming up?

Dinner plans are the last thing you want to be worrying about. Treat yourself to easy feasts from Uber Eats, Domino’s and more. Or get groceries delivered with up to 65% Off HelloFresh and 10% Off Morrisons Click & Collect .

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6. Ease the exam stress

Deadlines, without the dead

Free your mind with a face mask , or simply stream the latest Disney+ show … however you relax, it’s important to wind down after a long study sesh.

You wouldn’t leave a broken arm to fix itself…

So if you’re feeling stressed, sort it out! Our collection of mental health resources will help you deal with the ups and downs of uni. Anxious? Bag 50% Off BetterHelp for online therapy, journaling, webinars and more.

Dealing with study worry? Make things more Bearable by tracking your mental and physical health with a free trial and up to 77% Off Bearable Premium .

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Daniel Wong

How to Relieve Stress Before a Test: 25 Research-Backed Tips

Updated on September 25, 2021 By Daniel Wong 47 Comments

Does exam stress frequently affect your grades?

If so, you’re in the right place.

In this article, I’ll share with you scientific tips that are proven to help you overcome exam stress.

I guarantee that if you apply the tips, you’ll become a calmer, happier and more successful student .

Let’s get started!

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12 Guaranteed Ways for Students to Improve Focus and Reduce Procrastination .  

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Stay active and improve your physical health to relieve stress before a test

Physical activity is one of the best, scientifically proven methods to combat stress.

Exercise directly reduces stress hormones, such as adrenaline and cortisol. At the same time, exercise stimulates the production of endorphins, which elevate your mood and are natural painkillers.

In addition, when your physical health improves, you’ll be in a better position to handle stress effectively.

Everyone knows you should stretch to improve your flexibility, but did you also know that stretching is proven to reduce tension and blood pressure too? [1]

Here’s a practical 15-minute stretching workout to get you started.

2. Take a short walk

Walking gives you time to think, as well as time to get away from studying for a short while.

Going for a walk with your family or friends for 10 or 20 minutes a day is a great way to unwind.

3. Exercise regularly

Research has shown that high-intensity aerobic exercise has positive effects on well-being. [3]

It’s time to get moving!

This doesn’t mean that you have to start training for a marathon, but it does mean that you need to introduce some regular exercise into your life.

Here are some suggestions:

• Do some form of exercise (jogging, biking, walking, callisthenics) 3 to 5 times a week for 30 minutes each time.
• Set small – even tiny – daily goals and focus on consistency. Scientific research indicates that frequency is more important than intensity when it comes to forming new habits like exercise.
• Do exercise that’s enjoyable for you.
• If you simply don’t find any form of exercise enjoyable, distract yourself with music, audiobooks or podcasts while you’re exercising.
• Find an “exercise buddy”. It’s easier to stick to a routine when you have an exercise buddy.

4. Get some sunlight every day

A way to increase your serotonin levels is to increase your exposure to sunlight. [4]

Anywhere from 5 to 15 minutes of sunlight per day will help to keep your serotonin levels in the healthy range.

But remember to wear a hat and to apply sunscreen if you’re going to be out in direct sunlight for longer than 15 minutes.

5. Get enough sleep

Stress and sleep have a two-way relationship. Stress can make it more difficult to fall asleep. It can even lead to sleep disorders.

At the same time, getting a good night’s sleep reduces the effects of stress.

Practise these tips to get a good night’s rest every night:

• Try to go to sleep and get up at the same time every day. This helps to set your body’s internal clock and optimises the quality of your sleep.
• Avoid sleeping in, even on weekends. Aim to keep your sleep schedule as regular as possible. If you have a late night, try taking a short nap the following day, rather than sleeping in.
• Keep your electronic devices out of your bedroom. The blue light emitted by your electronic devices (e.g. phone, tablet, computer, TV) is especially disruptive to sleep.
• Wind down before you go to bed. Turn off all your devices an hour before it’s time to sleep. Read a book, listen to some calming music, or think of a happy memory.

6. Do deep breathing exercises

Science has proven that deep breathing reduces your cortisol levels. [6]

There are many deep breathing exercises you could try, but here are a couple of them to get you started:

• Belly breathing: Sit or lie in a comfortable position and place one hand on your belly. Breathe in deeply through your nose, and feel your hand being pushed outwards as the air fills your lungs. Now exhale through your mouth, and feel your hand moving inwards. Repeat 5 to 6 times.
• Morning breathing: When you get out of bed, stand up straight, bend your knees slightly, and bend forward from the waist. Let your arms hang limply towards the floor. Breathe in slowly, returning to your original standing position as you do. Your head should be the last part of your body to straighten. Exhale slowly, returning to the bent position by the end of your breath. Repeat 5 to 6 times.

7. Get enough vitamin C

The human body doesn’t produce vitamin C, so it’s vital that you consume plenty of it in your diet.

Here’s a list of fruits and vegetables that are rich in vitamin C:

• Pepper/capsicum
• Strawberries

8. Reduce your sugar intake

Research shows that when you’re stressed, your adrenal glands release cortisol – a stress hormone – to manage it. [8]

But cortisol also affects your blood sugar level. So, the more your sugar intake spikes, the more stressed you’ll feel.

Did you know that what happens in the morning has more effect on how your body manages stress than at any other time?

This is because your body sets its blood sugar “clock” based on what you do after you wake up.

Here are some practical tips to help you reduce your sugar intake and maintain a healthy diet:

Don’t:

• Skip breakfast.
• Eat sugary cereals or candy.
• Drink sugary drinks.
• Eat a high-protein breakfast. Include eggs, peanut butter, oats or nuts.
• Eat 4 to 5 servings of fruits and vegetables a day.
• Eat more fish, e.g. salmon, trout.

Organisational tips to prevent stress before a test

Strong organisational skills and focus will help you schedule time to study for an exam well in advance.

Starting too late and cramming in too much information before an exam is a common cause of anxiety. So, take that pressure off of yourself and turn stressful exams into… just exams without the stress.

9. Clear your room and your desk

It turns out it’s not just something your mother says to get you to clean your room. It’s scientifically correct. [9]

The more clutter you have around your workspace, the less you’re able to concentrate on preparing for the exam. This is because your brain is being bombarded by so many distractions.

Physical clutter overloads your brain and impairs your ability to think, which leads to stress.

So you need to clear your desk and your room. Do the following to get organised :

• Reduce as much clutter as you can around your workspace. Get rid of anything that doesn’t need to be there, e.g. photos, snacks, staplers. Move them out of sight, or out of your room completely.
• Use drawers. Store things away in your drawers or wardrobe. The only things you should have on your desk are the tools and books you need to complete your current assignment.
• Clean your space. Now that you’ve cleared your space, give your desk and room a good clean.
• Straighten up before you go. Take 5 minutes at the end of the day to clear everything away, so you can start again tomorrow with an uncluttered desk and an uncluttered mind.

10. Learn and apply time management techniques

A study involving students revealed that those who had been taught time management techniques showed lower levels of exam-related anxiety than those who had not. [10]

Effective time management includes getting enough rest and a good night’s sleep, which leaves you feeling more energised so that you’re able to focus when studying .

Managing your time well helps you to avoid feeling overwhelmed, so you’ll be less stressed.

Here are just a few of the many time management techniques I used to become a straight-A student, while still getting 8 hours of sleep a night:

• Take a break after studying for 40 to 50 minutes. For most students, working in blocks of 40 to 50 minutes helps them to be as productive as possible.
• Complete assignments at least one to two days before they’re due. By doing this, you’ll have time to check through your work thoroughly.
• Block out time for studying. Put it in your calendar and treat it as if it’s a fixed appointment.

11. Don’t multitask

Doing several tasks at once may seem like an efficient use of your time, but multitasking actually wastes time and reduces the quality of your work.

Here’s how to avoid multitasking:

• Get rid of all distractions before you start work (see Tip #1).
• Close all the unused tabs in your browser, and minimise all other windows on your computer screen.
• Make a list of all the tasks you need to complete for the day; work through the list one item at a time.
• Set a realistic deadline for every task on the list.

12. Reduce your phone usage

Who would have thought your mobile phone could cause stress?

Research shows that overuse of mobile phones not only causes stress, but can also have a negative impact on your mental health . [12]

So it’s time to get smart about your smartphone.

Here are a few things you could try:

• Check your social media feeds just once or twice a day.
• Turn off all notifications.
• Put your phone on airplane mode, or better still, switch it off after 9pm.

If you’re still struggling, there are fun apps designed to help you ignore your mobile phone and focus on studying for your exams, such as Forest .

When you want to concentrate, you can plant a seed in Forest, which will take 30 minutes to grow. But if you get distracted and leave the app, your tree will wither and die.

Stimulate your senses and de-stress before a test

If you know you typically get stressed before an exam, try sensory stimulation. These activities can help you get out of your head and into your body.

If you try any of these tips while taking a study break, be sure to get back to work soon. Otherwise, you’ll just be procrastinating and you’ll be even more stressed afterwards.

13. Sing your heart out

When you sing, you release endorphins, which are associated with feelings of pleasure.

And the more you sing, the more you increase your endorphins and lower your levels of cortisol.

So if you’re trying to beat exam stress, sing your heart out when you’re taking a break!

14. Read something for leisure

It’s proven that reading for pleasure can reduce stress by up to 68%. [14]

Reading relaxes your body by lowering your heart rate and easing the tension in your muscles.

So the next time you feel the tension rise at the thought of an impending exam, pick up a good book and give yourself a 10-minute reading break.

15. Try aromatherapy

Research has shown that aromatherapy has the power to evoke emotions and memories and can impact your body through your nervous system. [15]

This makes aromatherapy an effective tool to help you deal with exam stress.

Here are 6 scents or oils to help you relieve stress and improve your sleep quality:

• Ylang ylang

Various studies have shown that these aromatherapy oils can lower your blood pressure, heart rate, and even skin temperature, as well as soothe anxiety by calming the nervous system.

16. Drink tea

A study has found that black tea has health benefits linked to stress relief. [16]

Other teas that anecdotally aid stress relief are peppermint tea, because it’s a natural muscle relaxant; chamomile tea, which helps insomnia and reduces irritability; and lemon balm tea, which reduces cortisol and improves sleep.

Enjoy a soothing cup of tea every day, and it will help you to prepare more effectively for your exams.

17. Eat dark chocolate

This is great news for chocolate lovers!

But remember, the chocolate must be dark (with 70% or more cocoa).

In addition, dark chocolate is a calorie-dense food, so it’s not recommended that you eat more than 40g to 60g a day.

Strengthen your mental endurance ahead of stressful exams

School and life can get stressful at times.

The situation isn’t always going to be within your control, but you can control how you react to and deal with stress.

Before a stressful situation comes up, you can work on building your mental endurance to become more confident and resilient.

18. Practise mindfulness

Mindfulness-based stress reduction (MBSR) is scientifically proven to be an effective treatment for reducing stress. [18]

Although it was initially created to help hospital patients, MBSR is now used by a broad range of people, including students.

Mindfulness is the practice of being aware of your mind and body.

For example, to practise mindfulness, close your eyes and focus entirely on your breathing. Be aware of every breath and “follow” the air as it goes from your lungs and out through your nose.

You can also try lying with your back on the floor while keeping your eyes closed. “Move” your focus through your body, focusing on one area at a time.

You don’t have to be sitting or lying down to practise mindfulness. You can do it while you’re walking.

Focus on the sensations in your body as you walk. Notice the feeling in your feet as they touch the ground, and the movement of your hips with each step.

The more you practise mindfulness, the more fully present you’ll be wherever you are, and the less stressed you’ll be.

19. Listen to quiet, calming music

I’ve already mentioned that singing can help to reduce exam stress, but so can listening to music – especially slow, soothing classical music, like this .

The comforting power of music is well established, which makes music an effective stress management tool. [19]

Listening to music has a relaxing effect on our minds and bodies, slowing our pulse, lowering our blood pressure, and decreasing our levels of stress hormones.

So set aside 10 minutes a day to tune in to some classical music and tune out your exam stress.

20. Write down the things you’re worried about

In the experiment, students were asked to complete a brief expressive writing assignment right before taking a test.

The results showed that doing the writing assignment significantly improved the students’ exam scores, especially those who were habitually anxious about taking tests.

Just writing about your worries before an exam can boost your grades – so do this before your next exam!

21. Think of a happy memory

Research suggests that the natural chemical, serotonin, creates a sense of well-being and helps your brain to function at peak capacity. [21]

One way to produce more serotonin is to think positive thoughts.

Start by thinking about a happy memory – something that makes you smile. Think of it as your happy place and go there in your mind as often as possible.

When you feel stressed, think about your favourite memory from your childhood, or about something you did as a family recently that was fun.

22. Write down 3 things you’re thankful for

I’m sure you’re grateful for many things in your life.

Maybe you’re grateful for a loving family or loyal friends. Or maybe you’re just grateful you passed your last math exam.

But perhaps you don’t express that gratitude often.

Did you know that if you write down all the things you’re grateful for, your health will improve?

Studies have found that expressing gratitude can lower your blood pressure, improve your sleep and boost your immune system. [22]

So when you’re taking a break from studying, why not write down 3 things you’re grateful for?

It could be something you take for granted, like the invention of the Internet (I’m extremely thankful for that!), or something like the fact that you get to attend school.

Your body and mind will thank you for cultivating a habit of gratitude.

23. Use positive affirmations

In fact, research has shown that positive affirmations can help reduce exam stress by reducing adrenalin levels. [23]

Here are some positive affirmations you can try the next time you feel those stress levels rising. Repeat them out loud to yourself several times a day:

• I’m becoming more focused.
• I’m continuing to work hard.
• I’m getting better at taking exams.
• I’m enjoying the process of learning.
• I’m motivated to prepare well for this exam .
• I’m going to perform well on this exam.
• Learning is meaningful and fun.
• I’m developing self-discipline.
• I love the challenge of taking exams.

24. Focus on progress, not perfection

Do you sometimes feel as if you’re not good enough? Do you think that you’ll never be able to achieve the goals you’ve set for yourself?

If so, you may be a perfectionist.

This is another way of saying you’re too hard on yourself, which means that you need to focus on the progress you’re making instead of your perceived failures. [24]

Being a perfectionist may sound ideal, but it often causes undue stress.

These are some ways to deal with it:

• Set realistic goals instead of trying to achieve the impossible.
• Celebrate small and big successes.
• Make sure you take time out from studying to do things you enjoy.
• Invest in the relationships that matter the most to you.
• Find ways to contribute at home and at school, because this will shift your focus toward the needs of others.
• Learn to use words like “acceptable” and “good”, because if you always aim for “perfection”, you may not even make progress.

25. Be kind to yourself

Stress weaves its way into your life when you’re too hard on yourself. So ease up and give yourself a break. It’s time to practise self-compassion.

Research indicates that self-compassion reduces your stress levels and improves your sense of well-being. [25]

These are some ways to practise self-compassion:

• At the end of each day, write down 3 of your achievements. It doesn’t matter how big or small these achievements are, e.g. completing your math assignment, reading a chapter of your history textbook. What matters is that you acknowledge these achievements.
• Talk to yourself kindly. Speak to yourself as if you’re your own best friend.
• Do something fun every day. Life doesn’t have to be serious all the time.
• Set realistic goals . Don’t set yourself up for failure by setting impossible targets.

These are the 25 tips backed by research, which will enable you to beat exam stress.

Now it’s over to you…

Do you use any techniques to overcome exam stress that aren’t listed in this article?

Or maybe you have a question you’d like to ask.

Let me know by leaving a comment below!

September 12, 2018 at 4:30 pm

Thank you so much!

September 12, 2018 at 4:31 pm

You’re very welcome.

September 16, 2019 at 10:15 am

This is really helpful thank you so much respected sir

September 19, 2019 at 1:02 am

really helpful….thank you so much

March 2, 2020 at 5:50 pm

Thanks a lot Really helped

September 28, 2020 at 8:04 pm

That’s great sir, thank you so much. I followed all the rules which you gave and I am less stressed now ☺☺

September 12, 2018 at 5:10 pm

Thank you so much Daniel. You are a great help to students and parents.

September 12, 2018 at 10:20 pm

You’re welcome.

September 12, 2018 at 11:27 pm

September 13, 2018 at 9:19 am

September 12, 2018 at 11:46 pm

Thank you….. How to overcome sleepyness in evenings which waste lot of time please reply 😢😢

September 13, 2018 at 9:20 am

You’re welcome. That’s a topic that I can try to address in future articles – thanks for sharing.

September 13, 2018 at 12:19 am

This information is very helpful

I’m glad to hear that.

September 13, 2018 at 3:44 am

September 13, 2018 at 9:48 am

Very useful tips. Students are extremely stressed during exam times. Am going to share these with mine.

September 13, 2018 at 9:50 am

I hope your students find the tips very useful.

September 13, 2018 at 7:21 pm

Im Most grateful,this came at the right time.

September 13, 2018 at 9:41 pm

That’s great to know!

September 18, 2018 at 10:48 pm

Great article. Hope you have these information on video formats to reach large audience most likely on youtube.

September 19, 2018 at 8:42 am

Thank you for the suggestion!

May 13, 2019 at 5:22 am

thank you so much. I am a fellow student stressing and i’ll 100% use these

September 21, 2018 at 11:15 am

Thanks for sharing this important topic of every student. I also discuss such things with my students, rather forward these tips to my students. Stay blessed in the loving and caring hands of ALMIGHTY. Prof. G.M. Hashmi

September 21, 2018 at 12:07 pm

September 27, 2018 at 1:59 pm

Keeping a diary and writing to-do lists each day will keep you super prepared and on track to getting everything done – and on time. Working out a daily routine and sticking to it is also good for the soul, as you’ll feel a lot more in control of how your day pans out.

October 7, 2018 at 1:12 pm

Sir this a awesome article were students are really refreshing learnt well Thanks for a awesome article Sir can u also tell us about food and body management for students And also can u share an app for this??

October 14, 2018 at 4:06 am

OMG I THOUGHT YOU WERE GONE FROM THE INTERNET BECAUSE EVERYTHING I SAW WAS FROM YEARS AGO! YAY YOU ARE SUCH AN INSPIRATION!

October 17, 2018 at 7:26 pm

Hello there and thanks for your information, I have certainly picked up allot new info from right your post. You are also provided information about best tips for exam,Which is very helpful to me and other people also.

November 1, 2018 at 5:49 am

Thanks very much this has helped to reduce my stress levels.. thanks

December 17, 2018 at 3:52 pm

thank you for information

December 29, 2018 at 10:22 pm

Oh well, that’s one great article you have shared on beating exam stress. I sometimes prefer listening to soft music to get rid of it. Thank you

January 16, 2019 at 1:27 pm

To overcome evening sleepiness,engage some interesting activities like: talk to your younger sister or brother;a friend for a chat ; a sketch a natural scenery that was advertised in newspaper/magazine;cover the book with a a transparency/brownsheet ;change refill of the pen used/replace with a new pen;keep books subject-wise in almirah/bookshelf;

February 6, 2019 at 3:56 pm

HI i found your website my exam is coming i am in stress so what can i do?

March 25, 2019 at 9:11 pm

This is really helpful thank you 🙏

May 1, 2019 at 3:43 am

It is an amazing article about how to deal with exam. Thank you so much for providing a solutions.

May 29, 2019 at 3:34 pm

Thanks for sharing, This is a very helpful post for every teacher and students, I recommend this blog to my students.

July 18, 2019 at 3:12 pm

thank you for this article this helps me a lot

July 18, 2019 at 3:15 pm

thank you for giving this amazing information

October 31, 2019 at 7:21 pm

This really helped me thank you

February 2, 2020 at 4:19 am

Thank you. Your article helped me a lot in my final board exams. It’s because of you that I have scored really above my expectations. It’s really elaborative and practical. I am your regular reader and really impressed with your work. Please make a youtube video on this article too because there you can impact many other lives too with awesome content Avoiding stressful people and planning my study routine helped me a lot which you can add in your article.

February 22, 2020 at 10:39 pm

25. Focus on progress, not perfection Do you sometimes feel as u have fallen and csnt get up there is no hope feelings alot hir or

August 9, 2020 at 2:05 am

This information is really useful and I have no doubt it will surely help me but how should one prepare for and during exams? That is really essential and I would like to request you to help me with that else the article is really gonna help me in longterm. Hope you take my request into consideration!

September 21, 2020 at 8:41 pm

In order to overcome test anxiety you must be well-prepared which will ultimately help in putting your mind at ease before the test day. Therefore, give yourself ample amount of time and do not rush things, you can start by joining study groups and training institutes that prepares you mentally and physically for complex exams. Along, with that you must never overlook the important of physical health and ensure you get at least 8 hours of sleep and exercise regularly.

February 17, 2021 at 12:52 am

Thanks a lot. This is very helpful.

February 4, 2022 at 8:09 pm

Oh well, thanks for sharing that excellent post about overcoming exam anxiety. To get rid of it, I sometimes prefer to listen to soft music. Thank you so much.

March 1, 2023 at 3:35 pm

your blog is helpful and informative for new readers. Kindly share so ideas on regular basis.

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How to Write Good Essays in Exams (And Reduce Stress)

Blog , Pedagogy July 18, 2023

An  essay  is a piece of writing that presents a focused argument or explores a specific topic in a structured and coherent manner. Students often write essays in exams to assess 1) their understanding of a subject matter. 2) Their ability to analyse and interpret information, and 3) their skills in constructing coherent arguments. However, acing essays for exams requires careful planning, effective time management, and strong writing skills. With that, here is my list of top ten strategies (and additional tips) to help you write good essays in exams (and reduce stress).

Writing good essays during exams can be daunting for students, but less so with the right strategies. With ten years of experience setting exam questions and marking essays, here are my top ten strategies to help you write good essays in exams and reduce stress.

Top Ten Strategies for Writing Good Essays in Exams

1. read instructions carefully.

First, check you understand any restrictions or limitations mentioned in the instructions, such as word count, time limit, and how many questions to answer.

2. Decipher What’s Asked

Next, read through the exam paper once and then re-read each question. You might think a topic you’ve revised hasn’t come up when it is there, but the wording is unusual. Moreover, the question might be obtuse, and you do not understand it.

3. Pick Your Questions Wisely

Mark any questions you might answer, and then check that you fully understand them. Ask yourself, “Do I have relevant knowledge, ideas, and evidence for the essays you plan to write?”

4. Grasp the Gist

Before you start writing, take time to read and understand the question. Underline or highlight the key points and requirements. Additionally, look for any keywords or phrases that indicate what you need to do, such as “explain,” “compare,” “contrast,” “define,” or “justify.”

5. Decide Your Question Order

Some people like to start answering the question they know best to give them a good start. Others prefer to answer their best question second because, with one essay written, they can relax, expand on their best ideas and hopefully gain a higher grade. Therefore, choose a strategy that’s best for you.

6. Plan Your Essay

Remember, the stress of writing good essays for exams can make all your preparation disappear. So, take a few minutes to brainstorm and organise your thoughts. Identify the main topic and discussion areas. Choose a few points or arguments about which you can write. Then, make a mini-plan that puts your points/arguments in order before you start writing. Overall, a plan will serve as a roadmap for your writing and help you stay focused.

7. Manage Your Time

Good time management is necessary when writing good essays under timed conditions. Thus, ensure you allocate enough time for answering each essay and stick to the time limit. Achieve this by dividing your time according to the number of essays or sections left to write. Then, allocate time for each essay/section, including planning, writing, and proofreading. Sticking to this schedule will ensure enough time for all the necessary tasks.

8. Write With Impact

When writing time-constrained essays for exams, express your ideas clearly and concisely. So, avoid long, rambling sentences and focus on making your points clearly and concisely. Avoid using overly complex language or jargon that might confuse the reader. Additionally, use specific and descriptive language to convey your ideas effectively.

9. Proofread and Edit

Near the end of the exam, take a few minutes to review your work. Check for any grammar, spelling, or punctuation errors. Ensure you present ideas clearly and logically. If time permits, read your work and identify any awkward phrasing or unclear sentences. Equally important, take a few minutes to edit your work. Check for spelling and grammar mistakes, and make sure your essay flows logically.

10. Stay Calm and Focused

Stay relaxed and focused during the exam by reading the instructions/questions carefully, managing your time wisely, and answering the questions to the best of your ability.

Write Good Essays in Exams: Structure Your Work

A well-structured essay will make it easier for the reader to follow your arguments and understand the ideas presented. Therefore, students should follow some basic guidelines to write good essays by ensuring they are concise and effectively convey their knowledge and understanding of the subject/topic.

Here are some tips to help you structure your essay:

• Start with a Strong Introduction : To write good essays in exams, begin your essay with a compelling introduction that grabs the reader’s attention. Clearly state your thesis or main argument. Additionally, provide a brief overview of the points you will discuss. A strong introduction shows the reader how you understand the question and how you will answer it.
• Develop Coherent Body Paragraphs : Each body paragraph should focus on a single main idea that supports your thesis. Start each section with a sentence that introduces the main point and provides evidence or an example to support it. Use clear and logical transitions between paragraphs to maintain a smooth flow of ideas. Importantly, develop your story!
• Provide Evidence : Support your claims with relevant evidence such as examples, statistics, or references to authoritative sources. Make sure your evidence is accurate and supports your arguments effectively. This strategy is evident in a good essay, helping students achieve a higher grade.
• Address Counterarguments : Acknowledge and address counterarguments or opposing viewpoints by considering different perspectives (with evidence). Evidencing counterarguments will make a good essay.
• Conclude Effectively : Summarise your main points in the conclusion and restate your thesis. Avoid introducing new information, and end with a strong closing statement that leaves a lasting impression.

How to Write Good Essays in Exams if Your Mind Goes Blank

Most students fear this happening. If it does—put your pen down, take a deep breath, sit back, and relax for a moment. If you’re in the middle of an answer, read through what you have written so far—what happens next? Lastly, if you can’t progress with your writing, then leave a gap! Your thoughts will probably return once you are less anxious.

What to Do if You Are Running Out of Time

Don’t panic! Look at the questions left to answer (or essay sections left to write) and divide your remaining time to cover all the outstanding parts. Write economically by making your point, support it with evidence, and then move on to the next one. However, if you can’t finish on time, briefly list the points you want to make—they could pick up a few marks.

Write Good Essays in Exams: Include Citations

Including in-text citations in essays demonstrates current knowledge, understanding, and evidence of reading. So, refer by name to the theorists and researchers, also giving the year of their major works—the best you can given the time you have!

Note. A reference list is not necessary for in-person exams because they are typically shorter in duration than open-book assessments. This requirement helps students focus on writing when time is at a premium.

Key Points – How to Write Good Essays in Exams

• Knowledge & Understanding : Provide insightful analysis, draw relevant connections, and make your points effectively. Strong knowledge and understanding of the subject is the foundation of a good essay.
• Analysis : Evaluate evidence, consider various perspectives, and offer original insights. Demonstrating critical thinking skills is essential for writing a good essay.
• Reading & Referencing : Good essays are well-informed and credible. Thus, show thorough reading and support your arguments with evidence by proper referencing.
• Essay structure : Guide readers through your essay by including an introduction that sets the stage for the discussion, body paragraphs that develop main points with supporting evidence, and a conclusion that summarises the main arguments and highlights their significance. Good essays are clear and well-organised, making it easier for readers to follow and understand.
• Use correct language : Use correct language to ensure your ideas are conveyed accurately and professionally. A good essay uses proper grammar, spelling, punctuation, and vocabulary.

In brief, writing a good essay under exam conditions can be daunting and stressful. However, you can write good essays in exams by analysing, interpreting, and synthesising the information you have learned, thus demonstrating your understanding of the subject matter.

Good luck with your exams!

Want to get the most out of your degree? Then check out my other  pedagogy  articles!

Did you find this  study guide  helpful? Spread the word. Thank you!

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Towards stress-free exams and holistic education in India

Pm modi, much like a guru, gives tens of thousands of students critical advice through his pariksha pe charcha interactions..

Our education system has a learning and evaluation process to test the learning levels of students. Competitive exams were designed for these levels, and provided feedback. However, over time, the toll of writing these competitive exams led our students to fear them. Prime Minister (PM) Narendra Modi, having understood this fear, launched Pariksha Pe Charcha where he interacted with a group of students and taught them how to become exam warriors, not “exam worriers”.

When I recall my school days, I remember how anxious the mathematics exam made me. When I sought guidance from my teacher, he gave me a simple piece of advice that enabled me to score 100% on the exam; this, thereafter, became my mantra. He said, “Revise once before submission.” PM Modi goes a step further and, much like a guru , gives tens of thousands of students critical advice through his interactions.

The previous editions of Pariksha Pe Charcha have seen tremendous participation from students, parents and teachers. The use of interactive activities not only motivates participation, but also allows for thought-provoking and enjoyable activities, moving from theoretical to practical learning. PM Modi urged every student to change their perspective on examinations by moving away from seeing them as life-and-death situations to looking at them from a positive, stress-free lens. For teachers and parents, the discussion centred on the provisions of the National Education Policy (NEP) 2020 and how NEP will help empower students and pave the way for a “ Naya Bharat (New India)”.

We must also remember the Panch Pran (five pledges) of Amrit Kaal on the road to India at 100: One, advance with greater conviction and determination towards a developed India; two, liberate ourselves from any traces of colonial mindsets; three, take pride in India’s history; four, understand the power and importance of unity; and five, inculcate a sense of duty in all citizens. This is how students can affirm their resolve to attain the goal of Viksit Bharat (developed India).

The dynamic and inclusive NEP outlines a refreshing approach to education in which knowledge and holistic development are given primary importance. In his book, Exam Warrior , PM Modi writes about innovative methods for knowledge and all-around development that are emphasised through his mantras. This is a must-read for India’s young. Instead of stressing about the results of the exam, focus instead on working hard, and the results will automatically be in your favour.

PM Modi goes on to describe the importance of being creative by saying: “Give a creative way to your thoughts, to express your emotions. Sometimes, the scope of knowledge is limited only to what is available to you, which is around you. But the scope of creativity takes you far beyond knowledge. Creativity can take you where no one has ever reached before. In our country, there is a saying that poets reach where even the sun cannot.”

To encourage creativity in students, the ministry of education has organised a nationwide competition on the day of Parakram Diwas (Day of Courage/Valour) in 500 Kendriya Vidyalayas with 50,000 students (100 students per school) as participants across the country. Be it any form of art, creativity is forged.

This is furthered by NEP, which offers a broad perspective of learning that stretches beyond the academic achievements of an individual, to consider the holistic development of the student. It emphasises the importance of education beyond the classroom and moves the concept of a child-centred educational approach to a much more comprehensive education programme.

To provide psycho-social support to students, teachers, and families to overcome the stresses of examinations, an initiative by the ministry of education, Manodarpan, was started during the Covid-19 outbreak. PM Modi said that if there is no pressure from the outside world — which includes family, the school system, society and so on — then the pressure of the exam will never be felt by the student. This will create confidence among students and pave the path for them to truly flourish.

Along with millions of students, teachers, and parents across the world, I, too, look forward to joining PM Modi’s master class on January 27 in this edition of Pariksha Pe Charcha 2023 at Talkatora Indoor Stadium, New Delhi.

Dr Subhas Sarkar is Union minister of state for education

The views expressed are personal

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