How to avoid stress before exams

Exam stress: 8 tips to cope with exam anxiety

Updated by Nele van Hout
12 May 2022

Exam time is not easy, so you won’t be alone in feeling a bit overwhelmed by revision from time to time. But remember, you’ve got this – and these stress-busting tips can hugely help.

Ah, that old familiar knot in your stomach that tells you exams are looming. While some people like to believe a bit of anxiety and pressure can be beneficial around exam time, science suggests otherwise.

When we’re stressed, our brains release high levels of cortisol which can cloud the way we think and get in the way of rational thoughts. Because of this, it’s important to stay as cool, calm and collected as you can during the exam period.

Yes, easier said than done.

Follow the practical steps below to relieve exam stress and the awful symptoms. The tips will also improve your productivity and increase your chances of absolutely smashing it in your exams.

How to reduce exam stress

Here are the best ways to manage your stress levels and stay calm before and during your exams:

Prioritise your time when revising

Prioritising your time, subjects and workload can make a big difference and help to reduce your anxiety levels. You’ll be able to ensure that the really important stuff is covered – and at the right time.

Make a table with the dates of each exam and how many topics need to be covered for each. This will give you a clear idea of how much time you need to dedicate to each exam topic and when you need to start revising.

As you progress through your revision, tick off the topics that you’ve completed. This will give you a small sense of achievement, knowing that you’re making progress.

Make a revision timetable

This is pretty closely related to the tip above. But we can’t emphasise enough how taking a bit of time to get yourself in order will help you reduce exam stress.

As our guide to becoming organised rightly states, making a revision schedule and writing to-do lists each day will keep you super prepared. They’ll make it easier to get everything done – and on time.

Working out a daily routine and sticking to it is also good for the soul. It will help you feel a lot more in control of how your day pans out.

Remember to factor in regular breaks. These will do you wonders. You could maybe try having a break for at least 10 minutes every hour and a half or so, if not more.

Keen on mastering the art of productivity further? Check out our guide to getting stuff done.

Exercise and eat healthily

Sometimes the idea of exercising during times of high stress feels like the last thing you want to do. However, you’ll feel better afterwards.

Exercise gets your blood flowing and your heart pumping. It’s a proven stress-buster as it fills your brain with endorphins, which are basically happy hormones. So, once you stop working out, you can feel a lot more alert than you had been earlier.

Give yourself that push to go for a run or visit the gym. You could even just head out for a brisk walk if you fancy a lighter form of exercise.

Eating the right foods during stressful times is also absolutely crucial for mental health and wellbeing. We have an entire list of the best foods to eat during exam time. Not only have these snacks been proven to reduce stress, but they also increase brain power. Win-win.

Take breaks from social media before exams

Stepping away from social media while revising will do wonders for your stress levels.

Try to avoid checking apps like Instagram and TikTok while revising. We all know how quickly the time disappears when you’re swiping through your social feeds.

If you need a bit of help unchaining yourself from your phone, give the Hold app a go. Hold gives you real rewards (including Amazon vouchers, cinema tickets and free coffee) for simply avoiding the use of your phone.

You get points every 20 minutes. This means you can break up your revision periods with some well-earned rests. They’ll be well-needed, too. It’s thought that revision is less effective if you study for any longer than about 90 minutes straight.

Put your worries into perspective

When it comes to dealing with exam stress, it’s important to not give yourself such a hard time. We know this is easier said than done, but you’re doing your best and that’s the best you can do!

Keep your eye on the bigger picture, and remember that one «meh» result isn’t the end of the world.

Putting yourself under a lot of pressure can have a negative effect. And as much of a cliché as this is, worrying really doesn’t solve anything.

Being kind to yourself during periods of high anxiety is likely to give you a bit more motivation to work harder. Take some time out from revision to pamper yourself and catch up with your nearest and dearest.

If you fancy treating yourself (you deserve it!) have a look at our student deals page to see if there are any good discounts going so you can keep costs down.

Cut out caffeine, alcohol and nicotine

We know, cutting out coffee during exam time seems like an impossible task. How are you going to stay awake long enough to memorise that 300-page textbook without your good friend caffeine to get you through? Or cigarettes to help you relax afterwards?

Well, caffeine is a stimulant and will increase your stress levels, and the same applies to nicotine. Avoid drinking more than one cup of coffee a day and cut the cigs if you can. And remember, fewer cigarettes means more savings!

If you can’t cut them out completely, try to at least monitor your consumption. You could always try swapping coffee for herbal tea or water. This will keep your body hydrated and allow you to cope better with stress. Plus, you can swap the cigarettes for chewing gum.

This might sound obvious, but try to avoid alcohol during exam periods too. Alcohol can act as a depressant when consumed in large quantities and as a stimulant when consumed in smaller quantities – neither of which is helpful as they can both send your stress levels through the roof.

Cutting out all of these substances will also improve your sleep which, now more than ever, will help you massively.

Do mock exams at home

One of the best ways to overcome exam stress is to practice – and plenty of it. That’s because one of the most common reasons for feeling stressed ahead of exams is not being sure what to expect on the day, such as what questions you’re likely to be asked, and how best to approach answering them.

Try to find examples of past exam questions to get an idea of what topics have previously come up.

Or, if there aren’t any past exam questions available, consider what essay/assignment titles you’ve been set by lecturers throughout the year. Have a think about other questions that are similar to these.

It’s especially helpful to try tackling mock exam questions on topics you’re less confident about. This way, you can prepare plans and practice answering them, in case they do come up in the exam.

By practising how to approach answers on a range of topics, including your most and least favourite ones, you’ll put yourself in a great position. It will help you show exam markers how much you know and ace even the hardest exam questions.

Improve your exam time management

It’s common for students to worry about time management in exams. If you’re concerned about running out of time and leaving questions unfinished, or rushing through questions and finishing the exam too early, practice, again, will help.

When practising mock exam questions, be strict with yourself over timings. Make sure you don’t run over the amount of time you’re allowed in the exam.

These practice exams will help you get more organised. While doing them, work out how long you should leave to plan answers, and how long you should spend on each section of your answer.

If, at first, you struggle to finish your answers on time or you have too much time left over at the end, keep practising until you perfect the timings.

It’s worth asking your lecturer to take a look through your practice answers. This would really help to identify any areas you could improve on. Some teachers will be more willing to do this than others, but if you never ask, you’ll never know.

With all this practice, by the time you reach your exam, you’ll be a pro with timings and have a great idea of what kinds of questions to expect on the day.

Now you know how to deal with exam stress, it’s time to get back into study mode. And just in case you didn’t believe us before, we hope you do now that you really have got this!

Left your revision to the last minute? We’ve got you covered with our guide to revising in a day and acing it.

How to Beat Exam Stress in 10 Easy Ways

Stress is Nature’s way of telling you to get on with it. Every student who aims to become a high-achiever will experience exam stress. It’s an unavoidable part of student life that can be a tough nut to crack. Remember, stress exists for a reason and you can choose to let it be your downfall, or use it to drive you to improve your work.

To combat exam stress, first you need to understand the reasons behind this heightened anxiety. Then you can establish methods to reduce the pressures you feel. Researchers have uncovered some common explanations for this:

The difference between a student who allows stress to overwhelm them and someone who uses it to push them harder is what they do when they are facing that brick-wall mid-study. Admirable students will pause, reflect and choose a path that will help them overcome the impasse, not just wait for the wave to engulf them.

Outlined below are some unexpected ways that you can put those negative feelings to one side and concentrate on your learning goals. If you’re not stuck for inspiration at this moment (maybe you’re procrastinating by reading this?), you may be looking for this advice before your exams so take note!

10 Surprising Ways to Beat Exam Stress

1. Listen to Classical Music

Listening to music can create a positive and productive environment by elevating your mood and encouraging you to study more effectively and for longer. Classical music is recommended as the best type of music to boost your brain power but ambient music can work too. Check out the playlists on Spotify to easily find what works for you.

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2. Take a Quick Walk

Many students feel as if they should spend their entire time before exams with their books open and their pen poised for action. However, research has proven that exercising such as taking a walk can boost your memory and brain power.

The image below shows the results of a study conducted by Dr. Chuck Hillman of the University of Illinois. It clearly demonstrates the effect exercise can have on your brain’s activity. Imagine how this could improve your exam performance!

3. Plan your Study Routine

This may not be a big surprise but what is shocking is the amount of students who discount the benefits of creating a personal study plan. With some initial effort, you can become more productive and motivated each day you approach your study by understanding your learning progress. If you’re using our learning platform, the GoConqr calendar tool will help you align your goals with your day-to-day study, get started here.

4. Play with Bubble Wrap & Puppies

Where do puppies come into exam stress? Lots of universities have installed ‘puppy rooms’ where students can come to relieve stress and anxiety. Pets have also been found to help you focus while studying but we wouldn’t recommend dropping into the library with your pet hamster! Popping bubble wrap is another stress reliever you can save for home study.

5. Try to Get Enough Sleep

For some people, this is something that’s always put on the long finger especially if you are trying to get the most out of college life. The benefits of a proper night’s sleep can never be underestimated. Most importantly, sleep helps your brain to assimilate new knowledge into your long-term memory so that you can recall it when it comes to test day. Anyone who has tried to concentrate with half a night’s sleep can also testify to improved focus with better sleep.

6. Use Mobile Apps

There are tons of mobile apps designed to improve your quality of life. Whether you want to get better organised, improve your mental arithmetic or work on your English language skills, there’s an app for that. We’ve even launched our own mobile apps for iOS and Android so you can make the most of your time no matter where you are. Downloading the app will give you access to over 2 million learning resources from around the world. Get the app for free here:

7. Give Your Mind Space

Meditation is one of the most effective ways to take a break and see your stress from a different perspective. Practicing meditation is another way to maintain focus while improving both mental and physical health to reduce pre-exam stress.

8. Eating Dark Chocolate

Believe it or not this is 100% true. Eating dark chocolate which is over 70% cocoa fights the exam stress hormone cortisol and has an overall relaxing effect on the body. Plus chocolate releases endorphins which act as a natural stress fighter.

9. Let it All Out

Sometimes you just need to talk to someone, other times you need to shout it from the rooftop or scream from the top of your lungs. Figure out what you’re feeling and then let it out. Speaking to a family member or friend can highlight the bigger picture for you and empower you to rise above the exam stress.

10. Break Free from Distractions

I bet you don’t even realise the number of times you check Facebook, Instagram or whatever your vice is? When you add it all up together, it amounts to a significant waste of time. It can be hard to detach from your life outside of studying but keeping the end goal and timeframe in mind will ease the process. We recommend the SelfControl website blocker.

Got any more exam stress tips for our learning community? Share them in the comments below or tweet us.

Here’s some motivational tips for students to give you that extra boost:

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How to deal with exam stress

Exam season can bring on levels of stress and burnout that can hinder your studies. Here are some handy tips on how to manage your anxiety

Seeta Bhardwa

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Exam stress affects most students in varying ways. It is important to manage this stress and find little ways of helping to eliminate the risk of burnout.

For some students, exams can be a breeze; revision is second nature to them and they could ace an exam with their eyes closed. But for others, sweaty palms and heart palpitations are just a part of the territory, and it seems that nothing is more impossible than sitting down and revising. Here are some handy tips that can help to dissipate stress and make sure you can get through exam season.

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1. Take regular breaks and schedule in fun things to look forward to

Even the most intense exam timetables will allow a little time for a study break. This can include 20-minute breaks during your revision day, and longer activities that you can look forward to. Go out for dinner with friends, go to the cinema, attend a gig, anything that you like doing in your spare time that will take your mind off exams. Spending a little time away from the books will leave you feeling more refreshed and relaxed the next time you revise.

2. Exercise and get outdoors

Easily one of the most frustrating things about exam season is that it seems to occur just as the weather brightens up. Use this to your advantage and go out for a walk, or a run, or head to the gym or swimming pool. As well as keeping you healthy, exercise is known to boost your mood and can help to make you more productive while revising.

3. Don’t (always) listen to others

As the old saying goes: «comparison is the thief of joy». While it is helpful to discuss topics with fellow students and often to revise together, try not to compare other peoples’ revision to your own. Chances are you’re doing just fine, and listening to other people talk about what they’ve learnt will only stress you out and may make you feel like you aren’t progressing as well as them. Plus, if they themselves are stressed this can rub off on to you and other people’s stress is not what you need right now.

4. Speak to someone

If the stress gets to a point where it is overwhelming, and is affecting your day-to-day life, try and speak to someone about it. Your university or school should have a service where you can speak to people about your concerns, and will be able to offer more advice on how to manage it. If that seems like too big a step, open up to a family member or a friend about the pressure you feel. You’ll be amazed to know that you aren’t alone in feeling like this.

Manage Exam Stress tips for students

Students have a lot of stress especially during the exam period. It is more than vital for students to be able to manage stress if they want to succeed in the exams.

Exams themselves are a compelling experience that causes stress because the stakes are high: the dreams that students make for their lives, the beginning of a career, the expectations that they have for themselves, the expectations parents have for their children.

The exam stress is usually associated with the fear that students will disappoint their parents by their performance, and with the expectations they have about themselves.

This article outlines some very useful tips that can help students and parents understand what are the causes and symptoms of stress and how students can manage stress before, during and after the exam period.

Stress is dangerous and can have negative effects on our health when we it gets out of control. In such cases stress can:

Symptoms of Stress

Reduction of performance:
Difficulty in concentration, mental blockade (black out), difficulty in organizing information

Physical symptoms:
Headaches, abdominal pains, sweating, tremor, nausea, muscle tension

Causes of examination Stress

Examination stress has many different sources. The combination of different factors, namely the thoughts and emotions that each student has, is responsible for creating the stress.

Lack of Self Confidence

Perhaps the number one cause that creates stress on students is the sense that they do not have the ability to cope with the demands of the exams. This is a subjective belief and really does not mean that the student does not have the skills to pass but fears that they do not have confidence in themselves.

Competition

Another critical factor that causes examination stress is intense competition for the limited available places in higher education. This means that some people will stay out of them. Another fear is that students believe that the effort made for reading will be “lost” if the student does not pass the exams.

Negative thoughts

Negative thoughts generated by the student before the exams are a very important cause of stress:

How difficult and endless is the material to study

How many things you have to remember

Fear of what will happen if they do not pass the exams

The believe that if they do not pass the exams their future will be lost and they will feel like a loser

During the days of the exams, students and parents redouble their efforts for success. These days the anxiety and stress of children as well as fear of possible failure in examinations grow. Certainly what is needed to know and remembered by students and parents is that to some extent, stress is normal and creative. Stress mobilizes us in difficult and challenging phases of our lives and helps us to make an effort to achieve our goals!

How to manage stress before the exams

Learn to face the exams, despite your fear for a possible failure!

Analyze the situation realistically

Take a piece of paper and write down what is exactly causing you stress and anxiety, next to each problem write possible solutions. Take a break and discuss with your parents or your teachers (if possible) your fears and concerns.

Visualize and beat your fears

Attempt a mental representation of the actual conditions that cause you stress (i.e. «imagine in detail the actual conditions that make you feel stressed…»). When you do that you will notice that the more often you imagine and visualize the exams the more familiar you will become with them…! When you can deal with your fears in your imagination, you can also deal with them in reality as well!

Organize your study environment appropriately

Try relaxation exercises

How to manage stress during the exams

During the exams, it is important to be stress free.

Always start completing an exam paper with what you know well. This will help you gain confidence and help you answer the more difficult questions.

Apply Conscious breathing

Knowing to apply correctly the process of breathing can help you relax, unwind and «clean» your mind, with only a few breaths. The conscious breathing, based on yoga techniques is a particular method for balancing the autonomous nervous system that affects psychological disorders and stressful conditions.

When you feel a wave of anxiety or stress coming in on you, group your attention to the way you breathe. Invite your breath to become slower, more integrated. Feel the air filling your lungs. Try to match how much air you breathe and how much air you let out. During exhale consider that you are getting stress out of your body.

How to manage stress after the exam

Make a gift to yourself; go out for a walk with a friend.

Vision you success and prepared yourself for the next day.

Relax as much as you can and try to engage with pleasant activities.

How parents can help their children to manage the exam stress

First of all make sure that you are available to hear the concerns and fears of your children, before you give any advice to them!

Try not to give advices that do not have to do anything with reality!

You can use any of the statements below to raise your children confidence:

«Anxiety of failure is normal»
«Even if you do not pass, there are alternatives…”
«If you do not pass the exam the only thing that will make my unhappy is that you will not be rewarded for your efforts…»
«Any failure is a learning opportunity! …”

How to Relieve Stress Before a Test: 25 Research-Backed Tips

Updated on September 25, 2021 By Daniel Wong 46 Comments

Does exam stress frequently affect your grades?

If so, you’re in the right place.

In this article, I’ll share with you scientific tips that are proven to help you overcome exam stress.

I guarantee that if you apply the tips, you’ll become a calmer, happier and more successful student.

Let’s get started!

FREE QUICK ACTION GUIDE: Get your copy of 12 Guaranteed Ways for Students to Improve Focus and Reduce Procrastination. The guide has already been downloaded thousands of times, so don’t miss out!

Stay active and improve your physical health to relieve stress before a test

Physical activity is one of the best, scientifically proven methods to combat stress.

Exercise directly reduces stress hormones, such as adrenaline and cortisol. At the same time, exercise stimulates the production of endorphins, which elevate your mood and are natural painkillers.

In addition, when your physical health improves, you’ll be in a better position to handle stress effectively.

1. Stretch

Everyone knows you should stretch to improve your flexibility, but did you also know that stretching is proven to reduce tension and blood pressure too? [1]

Here’s a practical 15-minute stretching workout to get you started.

2. Take a short walk

Taking a walk has beneficial effects on your stress levels. [2]

Walking gives you time to think, as well as time to get away from studying for a short while.

Going for a walk with your family or friends for 10 or 20 minutes a day is a great way to unwind.

3. Exercise regularly

Research has shown that high-intensity aerobic exercise has positive effects on well-being. [3]

It’s time to get moving!

This doesn’t mean that you have to start training for a marathon, but it does mean that you need to introduce some regular exercise into your life.

Here are some suggestions:

4. Get some sunlight every day

A way to increase your serotonin levels is to increase your exposure to sunlight. [4]

Anywhere from 5 to 15 minutes of sunlight per day will help to keep your serotonin levels in the healthy range.

But remember to wear a hat and to apply sunscreen if you’re going to be out in direct sunlight for longer than 15 minutes.

5. Get enough sleep

Hitting the books for long hours at a go is tiring, and it’s not a good study habit. When it cuts into your usual hours of sleep, research shows us that stress levels will increase. [5]

Stress and sleep have a two-way relationship. Stress can make it more difficult to fall asleep. It can even lead to sleep disorders.

At the same time, getting a good night’s sleep reduces the effects of stress.

Practise these tips to get a good night’s rest every night:

6. Do deep breathing exercises

Science has proven that deep breathing reduces your cortisol levels. [6]

There are many deep breathing exercises you could try, but here are a couple of them to get you started:

7. Get enough vitamin C

Studies indicate that vitamin C (ascorbic acid) helps to reduce blood pressure and cortisol, which are both signs of stress. [7]

The human body doesn’t produce vitamin C, so it’s vital that you consume plenty of it in your diet.

Here’s a list of fruits and vegetables that are rich in vitamin C:

8. Reduce your sugar intake

Research shows that when you’re stressed, your adrenal glands release cortisol – a stress hormone – to manage it. [8]

But cortisol also affects your blood sugar level. So, the more your sugar intake spikes, the more stressed you’ll feel.

Did you know that what happens in the morning has more effect on how your body manages stress than at any other time?

This is because your body sets its blood sugar “clock” based on what you do after you wake up.

Here are some practical tips to help you reduce your sugar intake and maintain a healthy diet:

Don’t:

Do:

Organisational tips to prevent stress before a test

Strong organisational skills and focus will help you schedule time to study for an exam well in advance.

Starting too late and cramming in too much information before an exam is a common cause of anxiety. So, take that pressure off of yourself and turn stressful exams into… just exams without the stress.

9. Clear your room and your desk

Have you heard the saying “A cluttered desk is a sign of a cluttered mind”?

It turns out it’s not just something your mother says to get you to clean your room. It’s scientifically correct. [9]

The more clutter you have around your workspace, the less you’re able to concentrate on preparing for the exam. This is because your brain is being bombarded by so many distractions.

Physical clutter overloads your brain and impairs your ability to think, which leads to stress.

So you need to clear your desk and your room. Do the following to get organised:

10. Learn and apply time management techniques

A study involving students revealed that those who had been taught time management techniques showed lower levels of exam-related anxiety than those who had not. [10]

Effective time management includes getting enough rest and a good night’s sleep, which leaves you feeling more energised so that you’re able to focus when studying.

Managing your time well helps you to avoid feeling overwhelmed, so you’ll be less stressed.

Here are just a few of the many time management techniques I used to become a straight-A student, while still getting 8 hours of sleep a night:

11. Don’t multitask

Multitasking is bad for your health. [11] It increases your heart rate and blood pressure, and causes stress.

Doing several tasks at once may seem like an efficient use of your time, but multitasking actually wastes time and reduces the quality of your work.

Here’s how to avoid multitasking:

12. Reduce your phone usage

Who would have thought your mobile phone could cause stress?

Research shows that overuse of mobile phones not only causes stress, but can also have a negative impact on your mental health. [12]

So it’s time to get smart about your smartphone.

Here are a few things you could try:

If you’re still struggling, there are fun apps designed to help you ignore your mobile phone and focus on studying for your exams, such as Forest.

When you want to concentrate, you can plant a seed in Forest, which will take 30 minutes to grow. But if you get distracted and leave the app, your tree will wither and die.

Stimulate your senses and de-stress before a test

If you know you typically get stressed before an exam, try sensory stimulation. These activities can help you get out of your head and into your body.

If you try any of these tips while taking a study break, be sure to get back to work soon. Otherwise, you’ll just be procrastinating and you’ll be even more stressed afterwards.

13. Sing your heart out

Researchers have discovered that singing can soothe your tension and elevate your spirits. This reduces the effects of stress. [13]

When you sing, you release endorphins, which are associated with feelings of pleasure.

And the more you sing, the more you increase your endorphins and lower your levels of cortisol.

So if you’re trying to beat exam stress, sing your heart out when you’re taking a break!

14. Read something for leisure

It’s proven that reading for pleasure can reduce stress by up to 68%. [14]

Reading relaxes your body by lowering your heart rate and easing the tension in your muscles.

So the next time you feel the tension rise at the thought of an impending exam, pick up a good book and give yourself a 10-minute reading break.

15. Try aromatherapy

Research has shown that aromatherapy has the power to evoke emotions and memories and can impact your body through your nervous system. [15]

This makes aromatherapy an effective tool to help you deal with exam stress.

Here are 6 scents or oils to help you relieve stress and improve your sleep quality:

Various studies have shown that these aromatherapy oils can lower your blood pressure, heart rate, and even skin temperature, as well as soothe anxiety by calming the nervous system.

16. Drink tea

A study has found that black tea has health benefits linked to stress relief. [16]

Other teas that anecdotally aid stress relief are peppermint tea, because it’s a natural muscle relaxant; chamomile tea, which helps insomnia and reduces irritability; and lemon balm tea, which reduces cortisol and improves sleep.

Enjoy a soothing cup of tea every day, and it will help you to prepare more effectively for your exams.

17. Eat dark chocolate

Research has shown that eating a small amount of dark chocolate every day reduces stress hormone levels. [17]

This is great news for chocolate lovers!

But remember, the chocolate must be dark (with 70% or more cocoa).

In addition, dark chocolate is a calorie-dense food, so it’s not recommended that you eat more than 40g to 60g a day.

Strengthen your mental endurance ahead of stressful exams

School and life can get stressful at times.

The situation isn’t always going to be within your control, but you can control how you react to and deal with stress.

Before a stressful situation comes up, you can work on building your mental endurance to become more confident and resilient.

18. Practise mindfulness

Mindfulness-based stress reduction (MBSR) is scientifically proven to be an effective treatment for reducing stress. [18]

Although it was initially created to help hospital patients, MBSR is now used by a broad range of people, including students.

Mindfulness is the practice of being aware of your mind and body.

For example, to practise mindfulness, close your eyes and focus entirely on your breathing. Be aware of every breath and “follow” the air as it goes from your lungs and out through your nose.

You can also try lying with your back on the floor while keeping your eyes closed. “Move” your focus through your body, focusing on one area at a time.

You don’t have to be sitting or lying down to practise mindfulness. You can do it while you’re walking.

Focus on the sensations in your body as you walk. Notice the feeling in your feet as they touch the ground, and the movement of your hips with each step.

The more you practise mindfulness, the more fully present you’ll be wherever you are, and the less stressed you’ll be.

19. Listen to quiet, calming music

I’ve already mentioned that singing can help to reduce exam stress, but so can listening to music – especially slow, soothing classical music, like this.

The comforting power of music is well established, which makes music an effective stress management tool. [19]

Listening to music has a relaxing effect on our minds and bodies, slowing our pulse, lowering our blood pressure, and decreasing our levels of stress hormones.

So set aside 10 minutes a day to tune in to some classical music and tune out your exam stress.

20. Write down the things you’re worried about

It’s been proven that if you take a few moments to write about your fears just before you take an exam, it will help to reduce your anxiety and improve your grades. [20]

In the experiment, students were asked to complete a brief expressive writing assignment right before taking a test.

The results showed that doing the writing assignment significantly improved the students’ exam scores, especially those who were habitually anxious about taking tests.

Just writing about your worries before an exam can boost your grades – so do this before your next exam!

21. Think of a happy memory

Research suggests that the natural chemical, serotonin, creates a sense of well-being and helps your brain to function at peak capacity. [21]

One way to produce more serotonin is to think positive thoughts.

Start by thinking about a happy memory – something that makes you smile. Think of it as your happy place and go there in your mind as often as possible.

When you feel stressed, think about your favourite memory from your childhood, or about something you did as a family recently that was fun.

22. Write down 3 things you’re thankful for

I’m sure you’re grateful for many things in your life.

Maybe you’re grateful for a loving family or loyal friends. Or maybe you’re just grateful you passed your last math exam.

But perhaps you don’t express that gratitude often.

Did you know that if you write down all the things you’re grateful for, your health will improve?

Studies have found that expressing gratitude can lower your blood pressure, improve your sleep and boost your immune system. [22]

So when you’re taking a break from studying, why not write down 3 things you’re grateful for?

It could be something you take for granted, like the invention of the Internet (I’m extremely thankful for that!), or something like the fact that you get to attend school.

Your body and mind will thank you for cultivating a habit of gratitude.

23. Use positive affirmations

Repeating positive affirmations is a powerful way to calm yourself down and banish those exam butterflies.

In fact, research has shown that positive affirmations can help reduce exam stress by reducing adrenalin levels. [23]

Here are some positive affirmations you can try the next time you feel those stress levels rising. Repeat them out loud to yourself several times a day:

24. Focus on progress, not perfection

Do you sometimes feel as if you’re not good enough? Do you think that you’ll never be able to achieve the goals you’ve set for yourself?

If so, you may be a perfectionist.

This is another way of saying you’re too hard on yourself, which means that you need to focus on the progress you’re making instead of your perceived failures. [24]

Being a perfectionist may sound ideal, but it often causes undue stress.

These are some ways to deal with it:

25. Be kind to yourself

It’s easy to become anxious when all you can focus on is the fear of failing the exam.

Stress weaves its way into your life when you’re too hard on yourself. So ease up and give yourself a break. It’s time to practise self-compassion.

Research indicates that self-compassion reduces your stress levels and improves your sense of well-being. [25]

These are some ways to practise self-compassion:

Conclusion

These are the 25 tips backed by research, which will enable you to beat exam stress.

Now it’s over to you…

Do you use any techniques to overcome exam stress that aren’t listed in this article?

Or maybe you have a question you’d like to ask.

Let me know by leaving a comment below!

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