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Managing Exam Stress

This guest post was written by Adrian Kakinda (ASC tutor and PhD Candidate in Psychology)

Exams feel like climbing a mountain. The peak looks impossible, the path feels endless, and your legs wobble at the thought of another step. The trick isn’t to avoid the mountain. It’s to climb it with purpose, one step at a time, armed with the right tools.

Winston Churchill said, “Success is not final, failure is not fatal: it is the courage to continue that counts.” Think about that during exams. Whether you ace them or struggle, the key is how you move forward. Exams are part of the journey, not the destination. What matters isn’t how perfect your climb is but how determined you are to reach the summit.

Before the Exam

Climbing a mountain without preparation is a recipe for disaster. The same goes for exams. Fortunately, there are many straightforward things you can do now to get ready for exams and stay healthy during the process.

  • Start by organizing your space. A cluttered desk equals a cluttered mind. Make your study area neat and distraction-free. Keep only the materials you need within reach and let the rest wait.
  • Set a stress boundary. Give yourself a worry window. Set aside 10 minutes a day to think about what’s stressing you. When the time is up, close that mental box. The rest of the day is for action, not anxiety.
  • Start with a plan. Imagine building a puzzle. You don’t randomly pick pieces; you sort them first. Break your material into smaller chunks. Assign topics to specific days and stick to that schedule.
  • Use the Pomodoro Technique. Picture your brain as a sprinter, not a marathon runner. Study for 25 minutes, rest for 5, and repeat. These focused bursts keep your mind sharp and energized.
  • Visualize the exam day. See yourself walking into the room, calm and confident. Picture yourself answering questions smoothly and finishing with time to spare. Athletes rehearse their performance in their minds before stepping onto the field. You can do the same.
  • Sleep is your secret weapon. Without it, you’re like a car running on fumes. Research shows that students who sleep seven to eight hours perform better on tests.

Think about Marcus Aurelius’ wisdom: “You have power over your mind, not outside events. Realize this, and you will find strength.” Worrying about exams doesn’t change the outcome. Preparing for them does.

During the Exam

Today is the day! Are you still stressed? If so, that’s completely natural. It’s normal to feel anxious in high-stakes situations like exams. In fact, a moderate level of stress can actually improve your exam performance.

Of course, too much stress makes it difficult to actually write the exam. If you’re feeling so anxious it’s hard to think, there are all sorts of strategies you can use in the exam itself to help yourself feel calmer.

First, breathe. Deep, steady breaths tell your brain, “We’ve got this.” Try this: inhale for four seconds, hold for four seconds, and exhale for four seconds. Think of it as hitting the pause button on panic mode and rebooting into focus mode.

Stress Buster 1: The “Palm Press.” Press your palms together firmly and hold for 10 seconds. Release slowly. This small action grounds your body and gives your brain something else to focus on.

Start with what you know. Small wins build confidence and give you momentum, so begin with the easiest parts. If a question feels overwhelming, skip it and come back later when your mind is clearer.

If your mind goes blank, don’t panic. Just write down anything—keywords, formulas, phrases—even if it feels incomplete. Fragments can lead to ideas.

Stress Buster 2: The “Tense and Release.” Sit up straight, clench your fists and tense your shoulders. Hold for five seconds, then release completely. It’s like shedding a weight you didn’t realize you were carrying.

Don’t let the clock intimidate you. It’s useful to check the time every once in awhile, to make sure you’re making good progress, but don’t obsess over it. Just answer the questions you can easily answer, then go back to the trickier ones.

Theodore Roosevelt said, “Do what you can, with what you have, where you are.” That’s your motto during the exam. No one expects a flawless performance. What matters is showing up and giving it your best.

After the Exam

The exam is done. Now it’s time to step back and reflect.

Let go of what you can’t change. Obsessing over answers won’t alter them. Instead, ask yourself what worked in your preparation and what didn’t.

Celebrate small victories. Did you answer every question? That’s a win. Remember the tricky formula you studied? Another win. Are you still breathing? Another win.

Seek feedback. Ask your lecturer or compare notes with classmates to learn from the experience. Fear of constructive criticism holds many students back. Growth happens when you face it.

Eleanor Roosevelt said, “Learn from the mistakes of others. You can’t live long enough to make them all yourself.” Take that wisdom to heart as you prepare for the next challenge.

Questions for Reflection

  1. What specific actions can you take today to focus on what you control, rather than worrying about what you don’t?
  2. Are your current study habits setting you up for success, or creating unnecessary obstacles?
  3. When stress creeps in during exams, how do you respond, and how does it affect your performance?
  4. If you could change one thing about how you prepare for exams, what would it be, and why haven’t you done it yet?
  5. How does your mindset shape the way you approach challenges like exams, and what does that reveal about your overall approach to life?
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Recovering After Exams

After weeks of revision, spending countless hours packing a whole semester’s worth of material into our brains, exams are finally over. Instead of spending our days in the library, we can finally relax and do whatever we want. Instead of staring at our screens, we might finally get the chance for a little “me time.”

Except, recovering after a stressful exam season is harder than it sounds. It can be hard to relax properly and stop feeling stressed all the time. It might be difficult to know what to do with our time now that we’ve lost the structure of uni. And, on top of all this, it’s quite likely we’ll come down with a cold or other post-stress illness.

So, how do we recover well after exams? Read on for our three top tips!

Recognise the Let-Down Effect

We’ve all heard that stress can make us ill, but the reality is that stress can actually boost our immune system— for a little while. Moderate amounts of stress make us less likely to get sick during stressful times, but when the stress is removed (e.g., after exams are done) our immunity drops. It’s so common to get a cold after exams that this even has a name: the Let-Down Effect.

All the strategies in this blog post will help combat the Let-Down Effect to some extent, but the best thing you can do is to keep up some level of activity. Instead of staying in bed all day binging Netflix, make sure to get up and go for a walk/run. Alternatively, give your brain something to keep it busy, like a good book or a puzzle game. Short bursts of moderate physical and mental activity can soften the Let-Down Effect and prevent us from getting ill.

Reconnect with Your Subject

Chances are, you probably didn’t find exam time much fun. One of the sad parts of being a student is that sometimes all the hard work can crowd out our love for our subject. Once exams are done, however, you have time to explore things you’re genuinely interested in without any pressure.

Over the holidays, take time to enjoy your subject. If you study English, read a book just for fun. If you’re into languages, watch a foreign film. A geographer could go walking in the hills, or a chemist might follow the news to learn about recent breakthroughs in the field. Whatever it was that got you into the subject in the first place, try doing that thing again. Don’t worry about any of this being useful or related to your modules; the only criteria is it should be interesting to you.

Rebalance Your Life

We talk a lot about the importance of Work-Life Balance during busy times of year, but what about during quiet times? It can be hard to know what to do with ourselves once the busyness of semester is over. In this case, it’s important to remember two things. Firstly: it’s okay to rest sometimes! You don’t always have to be doing things, because our value as human beings is not defined by our productivity. And secondly: good rest often looks like intentionally doing something restful. Instead of scrolling social media, try taking a walk or having tea with a friend or watching a favourite TV show. You’ll feel much better rested if you intentionally do something you enjoy, rather than sitting around doing nothing.

Of course, for many of us, the uni holidays may not be quiet at all. We may have caring responsibilities, or a job, or other obligations at home. If the holidays are a stressful time for you, it’s important to incorporate small elements of rest and celebration after exams. Have a special dinner one night to recognise your achievement, or plan a quick get-together with your peers. You can also try micro-breaks, like a five-minute meditation while you make tea or a short walk just before bed. It doesn’t have to take long, but even small pieces of rest and celebration can signal to your body that the stressful exam season is at an end.

Conclusion

Although settling into life post-exams has its challenges, it can also be a wonderful time to rest and recharge. It’s important to recognise some potential difficulties, such as the Let-Down Effect, and to plan to use our time well. If we’re intentional about staying healthy, rekindling our love for our subject, and celebrating out wins, then the weeks after exams can be a really enjoyable time to relax and reset our work-life balance.

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Managing Exam Stress

During exam time, it’s natural to feel stressed. The pressure to perform well, the overwhelming amount of information to absorb, and the fear of failure can all contribute to increased stress levels. However, managing stress during this crucial period is essential for maintaining a healthy state of mind and optimizing academic performance. In this blog post, we’ll explore four strategies that can help you navigate exam-related stress and cultivate a more balanced approach to your studies.

Make a Plan

Creating a study plan is an excellent way to regain a sense of control over your workload. Break down your study materials into manageable chunks and be realistic about how much you can accomplish. A well-structured plan will not only help you stay organized but also provide a clear roadmap, reducing anxiety and increasing productivity.

Make Space for Rest

Incorporating restful activities into your daily routine can have a profound impact on stress reduction. Take short breaks to practice deep breathing exercises, meditation, or yoga. Getting outdoors can also reduce stress by lowing your cortisol levels. All these activities help calm the mind, increase focus, and restore a sense of balance amidst the busyness of exams.

Stay Healthy

During exam time, it’s crucial to prioritize self-care. Ensure you’re getting enough sleep, eating well-balanced meals, and staying hydrated. Adequate rest and nourishment provide the foundation for improved cognitive function, memory retention, and overall well-being. Regular physical exercise, even in the form of a brisk walk, can also boost your energy levels and reduce stress.

Connect with Others

Remember that you don’t have to face exam stress alone. While it’s usually good to revise by yourself, it can also be helpful to occasionally study in groups. Similarly, save time to spend with family and friends, even when you’re busy. Spending time with others gives you a place to share worries and receive support. You can also get help from teachers, tutors, or academic advisors who can offer valuable insights and resources to aid your studies.

Conclusion

Managing stress during exam time is essential for maintaining both mental and physical well-being. By implementing these strategies you can navigate the exam period with greater ease and achieve optimal results. Remember, it’s not just about acing the exams; it’s about fostering a balanced approach to studying that promotes long-term success and personal growth.