Methods to overcome exam stress
Methods to manage anxiety
- Breathing techniques/exercises
- Total tension release – this is a result of Progressive Muscle Relaxation (a form of exercise)
- Relaxation sanctuary – a place where you can go to relax and relieve stress, can be the bedroom or garden, etc. Wherever you feel at ease.
- Meditation
- Recreational reading and/or listening to music
Tips for daily life
- Have self-confidence, you can do it.
- No one is perfect, there is no need to force expectations.
- Overcome problems one step at a time.
- Seek support when you need it; talk to a friend, your family and/or a professional.
- Be positive. Interrupt negative thoughts with positive ones.
- Plan study time – Make sure you can follow the plan.
- Manage your social life and studying accordingly. Try to commit to a healthy lifestyle.
Tips for revision period
- Make a revision plan; even post-it notes with reminders can help.
- Plan breaks but not long ones (5-10 minute breaks excluding meals).
- Implement revision techniques: Mind maps, past papers, mock questions, etc.
- Reduce caffeine intake.
- Rest well and eat well.
- Form study groups, peer-orientated learning is beneficial.
- Do ask for help if you are struggling with a topic; ask your lecturers, teachers, etc. They will be happy to help you.
Tips for exams
- Do not panic
- Breathing exercises. (E.g., Taking deep breaths)
- Prioritise; If you get stuck, move on to other questions and revisit later.
- Bring water to stay hydrated.
- Read questions carefully, so that you understand what is being asked.
- Pace yourself. Do not rush. Divide up your time accordingly. Leave time to proofread.
- Ensure you are prepared with the correct stationary to avoid stress during the exam.
After the exams
- Try to avoid discussing your answers with your peers when you leave the exam hall.
- Do not criticise yourself for what you think you have done wrong. Congratulate yourself for the things you did right.
- Reward yourself by doing something you enjoy.