How to handle exam stress
Studies reveal that a high percentage, often 85% or more, of students report experiencing exam anxiety, with some indicating it's a constant presence in their lives. A notable portion also report physical reactions to exam stress, and many feel their mental health is negatively impacted.
More than three-quarters of teachers and school leaders have also reported seeing mental health issues related to exam anxiety in their Year 11 students during the past academic year
The survey from the Association of School and College Leaders (ASCL) also found:
| Mental health issues related to exam anxiety | 77% |
| Alternative arrangements necessary for taking exams due to exam anxiety | 74% |
| Students arriving or leaving the exam hall in distress | 47% |
| Parents contacting the school due to worry about how their child is coping with exam pressure | 58% |
| Students were withdrawn from GCSE exams due to exam anxiety | 28% |
| Students not attending school due to exam anxiety | 65% |
| Students experiencing physical reactions to the stress of exams during the exam period | 46% |
| None of these | 5% |
| Unique responders | 4685 |
How many students suffer exam stress?
Exams are stressful, so feeling stressed is normal when you're in a situation loaded with pressure and expectations. That said, there's a difference between normal stress levels that motivate you to work hard and feeling so overwhelmed with stress that it starts to affect your life, mental health, and ability to perform well in exams. Currently, 85% of students say they suffer from high levels of exam anxiety, and 65% of students say their stress negatively impacts their relationships (friends and family) in the lead-up to the exams.
What's normal exam stress, and what isn't?
Stress and anxiety levels differ from person to person. It's important to know what's manageable for you and what isn't.
Normal exam stress (manageable)
1. Mild anxiety or nervousness (e.g., butterflies in your stomach) before the exam.
2. Temporary trouble sleeping the night before an exam.
3. Feeling pressured but still able to study.
4. Being irritable and snappy with friends and family.
5. Worrying that you won't do well.
6. Tearfulness when you are tired.
7. Fears about the future.
8. Feeling you haven't done enough revision.
9. Anxiety that you'll forget everything on the day.
10. Symptoms fade after the exam is over.
Concerning exam stress (unmanageable)
1. Disturbed sleep and insomnia.
2. Headaches.
3. Nausea and dizziness.
4. Unhealthy coping mechanisms like junk food and energy drinks.
5. Anger and irritability.
6. Rapid heartbeat.
7. Shortness of breath.
8. Catastrophic thinking.
9. Self-harm.
10. Panic attacks.
What can be done to reduce exam stress?
Reducing exam stress isn't always easy, as there are multiple external factors whether you're in year 11, 13, or an undergraduate. For this reason, dealing with your anxiety and stress requires a combination of healthy study habits, self-care, and mental health strategies.
A realistic study schedule that breaks revision into manageable chunks prevents last-minute fear anxiety and cramming, which fuels anxiety.
A combination of revision tactics that motivate you and keep you focused also helps, such as summarising notes, practising past papers, and studying with peers.
Avoid marathon study sessions where you study late into the night before exams. This only increases fatigue and the chances of sleep deprivation, which is terrible for memory retention.
Remember that physical well-being plays a huge role in managing stress. Eat healthy meals, stay hydrated, and exercise; even a short walk can reduce tension. Limit coffee and energy drinks as these worsen anxiety and cause energy crashes.
How to keep exams in perspective
It's not easy to keep exams in perspective when there is so much external pressure from schools, colleges, parents, and even friends and internal pressure from yourself. However, it's important to remember that grades and exams are just part of getting to where you want to be.
Grades can always be improved, and exams can be retaken, but burnout and not looking after your mental health have long-term repercussions.
Always seek help if you feel you cannot cope with the pressure, whether from an advice line, friends, family, teachers, or a tutor.
Above all, work on your mental resilience. Challenge negative thoughts such as "I'll fail," "I can't do this," and "I'm not smart enough" and replace them with evidence-based facts: "I've worked hard," "I've done this before, and it's been fine," and "I can do my best."
When you feel panic bubbling up, take a break. Breathe and find someone to talk to. If stress feels overwhelming, talk to a teacher, counsellor, or tutor, and together, find coping mechanisms, strategies, and methods that will help you stay calm and believe in yourself.
For further help:
Text SHOUT to 85258 to contact Shout's textline
Contact Childline by using 1-2-1 chat or calling 0800 1111
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