How to Deal with Exam Stress

Exams are an important part of education and a cause of stress for many students. To avoid worsening feelings of anxiety from these troubling assessments, it is important to approach them with a clear mind and understanding of how to deal with a number of overarching stressful situations. than. In many cases, exam stress is always on the mind, and mental discipline plays a big part in the ingredients needed for success.

Table of Contents

Prepare for the exam

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Know the test requirements. Don’t forget to refer to the course outline or ask your teacher about the material you will have to study. If you have a specific sense of what will be tested, you will feel less ambivalent about the upcoming test and more like something you can handle. ^{[1] X Trusted Source Mind Go to Source}

If you are not sure about any point, ask your teacher. Teachers would rather answer questions than let students proceed without understanding what is being asked.
Make sure you read the course outline and any information the teacher has given you before asking questions. They won’t be pleased if you email them asking if the test is on page 1 of the outline.

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Study in a space similar to an exam room. There is a psychological phenomenon known as context-based memory. It addresses the idea that we can best remember many things in some similar environment when information is encrypted ^{[2] X Trusted Source Simply Psychpogy Go to source} . A related phenomenon is called state-based memory, which means that our memory is better when we learn and retrieve information in some similar physical state. ^{[3] X Trusted Source Simply Psychpogy Go to Source}

If you are in a quiet room during the exam, try to simulate that space as you prepare. Here’s how to use context-based memory to your advantage.
As an example of state-based memory, if you prepare for the exam by taking caffeine, your memory on test day may be better than if you had a similar amount of caffeine. ^{[4] X Research Resources} Use this knowledge and know that you are taking steps that have been proven to maximize test scores; Remember to only use it if you feel stressed about an upcoming exam.

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Take notes in class. Don’t rely solely on memory or textbooks. Take time in class to take notes summarizing what the teacher has said. If you’re feeling exam stress, you can review your notes, this will help you remember many things that happened in class that you didn’t even take notes, moreover giving you a sense of mastery of your resources. their own material.

When taking notes, focus on quickly jotting down key words and ideas rather than trying to correct spelling. Copying sentences correctly is not as important as recording the main ideas. ^{[5] X Research Sources}
Review notes weekly. This will help you absorb the material and transfer it into long-term memory. When the test comes, you’ll feel much better because you’ve prepared.

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Manage time wisely. Don’t try to cram in the last minute of the exam; this will definitely lead to exam stress. Divide study time into small intervals over days or weeks. When you “split” study time during the course with an extended period of time, such as a few days or weeks, you will remember more information. ^{[6] X Research Sources}

If possible using state-based memory, try studying at the same time of day as you prepare for the exam. This way you will be simultaneously tired/awake while studying and taking the test. You will get used to the feeling of handling course material on test day.

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Knowing the location helps you learn best. Think about some of the factors that make you feel most comfortable and relaxed as you prepare for the exam. When setting up the ideal study space:

Monitor the light level in the room. Some people learn better with bright light while others prefer dim light.
Check out the study space. Decide whether you do better with a messy room or you prefer a clean and fresh space.
Pay attention to ambient noise. Does music help you focus or do you need a quiet space to study?
Find another place to study like a library or coffee shop. A change of scenery can give a new look to the material and provide some additional resources. ^{[7] X Research Sources}

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Rest often. According to psychological research, the average human brain can only focus on an effective task for 45 minutes. In addition, neuroscience research shows that focusing on the same thing for too long reduces the brain’s ability to process correctly. ^{[8] X Research Sources}

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Add water to the body. Don’t forget to drink lots of water. Try to drink at least 8 glasses of water a day. Not drinking enough water can make you feel sluggish and stressed. ^{[9] X Trusted Source Mayo Clinic Go to Source}

Caffeine can make you feel anxious which contributes to feelings of stress and anxiety. Drink a cup of coffee or soft drink if you like, but don’t overdo it. ^{[10] X Research Source} Experts recommend no more than 400mg of caffeine per day for adults. ^{[11] X Trusted Source Mayo Clinic Go to Source} Children and adolescents should limit their intake to about 100mg per day (equivalent to one cup of coffee or three cans of soft drink). ^{[12] X Research Source}
A cup of herbal tea can help you feel more relaxed and hydrate your body. Mint, chamomile, and passionflower are good choices. ^{[13] X Research Source}

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Reward achievements, no matter how small. If you feel stressed about the exam, don’t forget to reward yourself during class. This will motivate you to keep learning and may even reduce stress. ^{[14] X Research Source}

For example, after studying hard for an hour, take a break and go online for about 20 minutes or watch an episode of your favorite TV show. This will help put your mind at ease as you relax, as it will motivate you to continue studying after a break.

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Do exercise. Regular aerobic exercise can relieve stress, so if you find yourself getting too nervous before an exam, try running or hitting the gym. ^{[15] X Trusted Source Mayo Clinic Go to Source}^{[16] X Research Source}^{[17] X Trusted Source PubMed Central Go to Source}

When working out, listen to upbeat music to keep you energized throughout the workout.
There are other ways to deal with stress, read another helpful wikiHow article on Relaxing Before Final Exams in College.

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Healthy eating. Eating unhealthy can make you feel negative, and interfere with exam preparation. So it’s important to eat right if you want to be in your best health to do well on the test and not be stressed. ^{[18] X Research Source}^{[19] X Research Source}

Try lean meats, nuts, fruits, and vegetables. ^{[20] X Research Source}
Avoid high sugar or processed foods.
Healthy eating includes having a balanced diet. Try not to eat too much and only one type of food. You can add many things to your diet by varying the way you cook each day.

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Get enough sleep. Not getting enough sleep at night can increase feelings of fatigue, stress, and anxiety. ^{[21] X Research Sources}^{[22] X Trusted Source PubMed Central Go to Source}

If you have trouble sleeping, try making the room darker. Block sound by changing the environment and/or wearing earplugs.
Create a sleep routine and stick to it every night. Make a note of how many hours of sleep you need a night to feel awake in the morning; Get as many hours of sleep as you need each night.
For example, if you tend to go to bed at 10:30 p.m., read a book about 30 minutes before bed, following a schedule as often as possible. This way, you will train your body to get enough sleep. ^{[23] X Trusted Source Mayo Clinic Go to Source}
Read more helpful tips on “Sleeping Before Final Exams” on the wikiHow page for helpful tips.

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Ask yourself if you are incapable of learning. It could be the case that you have a medical condition like Attention Deficit Hyperactivity Disorder (ADHD) or another learning disability that impairs your ability to do well on exams. This can be stressful, but know that schools often have many resources to help you excel. ^{[24] X Research Source}

If this is a concern, reach out to your school counselor or teacher and learn how to get help.

Relieve stress on exam day

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Enjoy a proper breakfast on test day. Without a proper breakfast, energy levels will drop quickly and leave you feeling stressed, anxious and tired. Don’t forget to eat a healthy, energetic breakfast on test day. Try foods that provide long-lasting energy, like eggs or oats. Avoid foods that are high in sugar as they only provide temporary energy and can make you tired in the middle of an exam. ^{[25] X Research Sources}

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Drink enough water. Dehydration negatively affects the brain’s ability to function properly. Make sure to replenish your body with enough water before the exam; Remember to drink water during breakfast! ^{[26] X Research Sources}

If allowed, bring a water bottle with you to the test. Thinking will dehydrate the body! Don’t be surprised if the teacher asks to check the water bottle, because some students try to cheat by writing the answer on the bottle label. ^{[27] X Research Resources} (Don’t do it — cheating is never worth it, and if caught, you’ll be in more trouble than just doing poorly on the test.

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Consider how much caffeine you consume. Because this substance can cause cravings, do not drink too much coffee/caffeine before the test. Caffeine can increase feelings of anxiety and stress. If you’re feeling stressed during an exam, caffeine will only aggravate this feeling and make it harder to control. ^{[28] X Research Sources}

Don’t dramatically change your caffeine intake as usual on test day. This can cause a few withdrawal symptoms that can interact with feelings of stress and leave you feeling extremely negative. ^{[29] X Trusted Source Mayo Clinic Go to Source}
Limiting caffeine intake can have a positive effect on memory, so if you regularly have a cup of coffee for breakfast, keep it up. ^{[30] X Research Source}

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Coming soon. You may be nervous about the test so don’t take any extra pressure from being late. Plus, arriving early ensures that you get your favorite seat. ^{[31] X Research Source}

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Read the instructions carefully. Before answering any question on the test, find out exactly what is required. Skim through the test to see what’s going on and to give yourself a general idea of how long each question will take to complete. Ambiguity can be stressful, so by knowing how long the test will take, you’ll be less stressed.

Overcoming exam stress

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Avoid haste. Take the time to take the test. If you’re stuck on a question for a long time, instead of stressing out, remember it’s just one question on the test. If possible (if the test structure allows), skip the question and come back to it at the end of the hour if you have time. ^{[32] X Research Source}

Keep an eye on the clock and give yourself 5-10 minutes to review your answers to check for any mistakes or approximate questions you missed at first.

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Chewing gum. Reduce anxiety by chewing gum. This will keep the mouth busy and act as a way to reduce anxiety. ^{[33] X Research Sources}

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Ask your teacher if you have problems. It’s okay to ask to clarify something. The teacher may or may not answer the question because this may give you an unfair advantage over other candidates, but it only takes you a few seconds to raise your hand and ask. ^{[34] X Research Source}

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Recognize test anxiety. When you realize you’re suffering from anxiety, use some or all of the steps below to ease it. Exam anxiety can show up in any form of a number of symptoms including: ^{[35] X Research Source}

Stomach-ache
Dry mouth
Nausea
Headache
Arrhythmic heartbeat
Restless thoughts
Loss of spiritual consciousness
Difficulty concentrating

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Remember to breathe. Close your eyes, take 3 strong breaths, then pause, inhale and repeat the process. Strong and deliberate breathing not only relaxes the body but also increases the flow of oxygen to the brain. Use both of these techniques before the test and during difficult times during the test. ^{[36] X Research Source}

Inhale through your nose for 4 counts. Try to hold your breath for 2 counts and exhale slowly through your mouth for 4 counts.

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Stretch and contract some muscles. For example, stretch your shoulders and slowly relax, repeating the process in several other areas of your body that need tension. Stretching the muscles before relaxing will increase the body’s sense of relaxation, making the body more comfortable. ^{[37] X Research Source}

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Rest for a while if needed. If it’s allowed, get up and have a drink, go to the bathroom, or simply stretch your legs if it helps you regain focus and reduce anxiety.

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Have a vision of the test. Remember, in the grand scheme of things for the future, doing poorly on an exam may not make much of an impact. We often overestimate how bad things will happen and how bad it makes us feel. ^{[38] X Research Sources} Keep this in mind if you find yourself stressed out in the middle of an exam. Not doing well on the exam is not the end of the world. Life goes on and you can study better for the next test!

If you find yourself stuck in a negative thought pattern, try to break away from it. Ask yourself: what is the worst that can really happen if I don’t do well on the test? Try to maintain the ability to reason logically about it. Can you really handle the worst-case scenario? Most likely the answer is yes. ^{[39] X Research Sources}
You can also think of alternatives if you find yourself caught up in the feeling of worrying about the importance of this exam. You can retake the test. You can increase your test score with more effort. You can hire a tutor or study with friends for the next exam. This is not the end of the world.

Coping with post-exam stress

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Don’t think about it. Of course, that’s easier said than done, but try to remember that once the exam is over, you can’t go back and change anything about the past. So, avoid asking your friends the answers to certain questions if you think they will stress you out. ^{[40] X Research Source} To avoid overthinking or getting stuck in a “record-breaking circle,” try some of the following tips:

Forget about what you can’t control. Ask yourself “can I change the test at this time?” If not, try to ignore it. ^{[41] X Research Source}
See mistakes as opportunities to learn. From this point of view, answering the wrong question on the test is not something to worry about. ^{[42] X Research Source}
Try scheduling a break to forget your worries for a while. Take 30 minutes and let all your worries pass during that time. Think hard about the issues that stress you out. Then, when the 30 minutes are up, forget about them. ^{[43] X Research Source}
Exercise can also help rest your mind after an exam. ^{[44] X Research Source}
Check out the wikiHow article “Calming Your Mind After Exams” for some tips.

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Take time to relax. Get away from thinking about the exam by doing a few things you love; Try to choose an action that you are passionate about.

For example, if you’re attracted to a movie or reading a book, do it. If you really enjoy playing sports, go out and play a sport!

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See the exam as a learning experience. You can learn from mistakes; Remember that ultimately the purpose of the exam is to gauge your level of knowledge on a given topic. This helps you realize your strengths and weaknesses with respect to the course content. ^{[45] X Research Source}

Instead of stressing over exam information, try to see it as an opportunity to accurately assess your knowledge, which you can then use to improve yourself.
Remember that test results are not the measure of who you are. You can do poorly in the exam and still be a good student.

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Treat yourself well. Eat pizza or sushi or candy or buy yourself a new shirt; whatever treats you well, makes you happy for a while. Exams are stressful, but you’re done. Now relax with something you enjoy, then start preparing for the next exam!

Advice

Don’t try to compare yourself to others. Some students are born very well. Instead of competing with others, the best person to compete with is yourself.
If you’re having a hard time relaxing, consider reaching out to popular relaxation techniques and meditation. They can help manage exam stress as well as the stress of everyday life.

Steps

Prepare for the exam

Relieve stress on exam day

Overcoming exam stress

Coping with post-exam stress

Advice

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