Managing Anxiety and Pressure During Exams: Strategies for Success
Exam season can be overwhelming. The fear of failure, high expectations, and pressure to perform can trigger anxiety in many students. But with the right strategies, you can manage stress, stay focused, and perform at your best. This blog explores five effective ways to reduce exam pressure, from early preparation and healthy habits to mindfulness and asking for help.
5 Strategies To Reduce Exam Stress
1. Start Preparing Early
One of the best ways to reduce stress before exams is to start studying early. Waiting until the night before to cram can make you feel overwhelmed and anxious. Instead, make a study schedule and stick to it. Divide your study time into smaller, manageable chunks and take regular breaks. This method, known as spaced learning, helps improve memory retention and lowers anxiety. According to Latimier et al. (2021), spacing out study sessions is more effective than cramming, as it helps students remember information better. Once you’ve set your study schedule, it’s equally important to manage stress during the preparation period, and one way to do that is through relaxation techniques, as I’ll explain next.
2.Practice Relaxation Techniques
Another useful strategy is practicing relaxation techniques. Deep breathing, meditation, and mindfulness can help calm your mind and reduce feelings of anxiety. These techniques are easy to learn and can be done anywhere. A few minutes of mindfulness each day can make a big difference. Research by Lahtinen et al. (2023) shows that mindfulness practices significantly decrease stress and improve overall well-being, making them an excellent tool during stressful exam periods. After calming your mind, the next crucial step is maintaining a healthy lifestyle, which I’ll cover in the following paragraph.
3. Maintain a Balanced Lifestyle
Keeping a healthy lifestyle is just as important as studying. Make sure to get enough sleep, eat balanced meals, and exercise regularly. Skipping sleep or meals can make you feel more stressed and less focused during exams. Yun and Greenwood (2022) found that proper sleep hygiene and nutrition are critical for reducing stress and improving academic performance. Taking care of your body will help your mind stay sharp and less anxious. Once you’ve taken care of your physical health, staying mentally strong is just as important, and the next paragraph will focus on maintaining a positive mindset.
4. Stay Positive
It’s also important to manage your expectations and keep a positive mindset. Setting realistic goals and focusing on your progress rather than perfection can help reduce anxiety. Being too hard on yourself will only add more pressure. According to Melhe et al. (2021), having a positive outlook improves problem-solving skills and reduces stress levels, making it easier to deal with exam challenges. While staying positive helps reduce stress, seeking support from others can make this process even easier, as I’ll explain in the next paragraph.
5. Seek Support
Lastly, don’t hesitate to seek support if you need it. Whether it’s talking to your lecturer, friends, or family, sharing your concerns can help reduce feelings of isolation and anxiety. Hameed et al. (2024) emphasizes that having a strong support system is essential for managing academic stress. You don’t have to go through the exam period alone, reach out when you need encouragement or advice. By following these strategies, you can manage exam stress more effectively and improve your chances of success.
Exams may be challenging, but they don’t have to feel overwhelming. By preparing early, practicing mindfulness, maintaining a healthy lifestyle, staying positive, and leaning on your support network, you can take control of your anxiety and set yourself up for success. Goodluck to all our students who are preparing for their examinations. A reminder that your timetable has been made available to you both via email and through MySANTS. Be sure to study it so you know when you are writing.
Author:
Anelisa Thengimfene
Lecturer, SANTS
