Why am I so stressed about exams?

It’s normal to feel stressed about exams. The expectation you place on yourself, plus the pressure of knowing this is an important part of your career or personal development, can feel overwhelming.

There are lots of reasons why exam time can feel particularly tough. You might be facing pressure from yourself, your lecturers or your family. You may be worrying about what comes next — whether it’s another year of study, finding a job or making big life decisions.

All of this can affect your mental health. You might notice more anxiety than usual, or feelings of frustration, low mood or self-doubt creeping in – all of which are completely valid.

With a few well-placed strategies, you can learn to manage these emotions, helping you to feel calmer and more in control both in the run-up and during an exam.

How to deal with exam stress and ease anxiety

Everyone copes with stress differently. That’s why it helps to have a few options in your toolkit. Below are some easy, realistic ways to manage the pressure and feel more grounded in the run-up to an exam.

Look after your wellbeing

Taking care of your physical health can have a big impact on how you feel mentally. Try to eat balanced meals at regular times, get outside to harness the impact nature has on mental health, and stay hydrated throughout the day.

Anxiety and sleep are also strongly correlated. If you can, stick to a regular sleep routine — going to bed and waking up around the same time helps your body and mind stay in rhythm. Finally, give your brain a break and make space for things you enjoy, even when an exam is on the horizon.

Some of these things seem obvious, but our mental health and physical health are inextricably linked. Look after one, and often the other will follow on behind.

Use calming techniques when stress builds up

When anxiety starts to feel overwhelming, simple relaxation exercises can help settle your nervous system.

Deep breathing exercises like box breathing can be a great place to start: inhale through your nose for 4 counts, hold for 4, exhale through your mouth for 4, and pause. Repeat this a few times to bring your body back to a calmer state.

Grounding techniques are another useful tool. These are simple exercises that bring you back into the present moment, pulling you away from anxious thoughts about your exam. These can be anything from listening to music, going for a walk or putting your hand in some cold water — anything to reset your mind and bring a sense of calm.

Find more self-care resources.

Challenge your thoughts

It’s easy to slip into negative thinking when you’re under pressure, but challenging those thoughts can help you feel more in control. Cognitive behavioural therapy (CBT), which is an effective technique for treating stress and anxiety, focuses on helping you to  reframe negative thoughts. If we think more positively, then we’ll feel much better.

Therefore, if you catch yourself thinking "I’m going to fail", try to reframe it. Collect evidence in your mind that counters that thought. Every time you sit down to revise or prepare for your exam, you’re putting yourself in the best position to achieve.

When you find your mind wandering into negativity, repeat these positive thoughts in your mind: "I’ve been putting in the effort, and that’s what counts."

Get organised with preparation and planning

Stress often comes from feeling unprepared, so having a plan can reduce anxiety and help you stay on track. Try a few simple things like:

• Breaking revision subjects into smaller topics and mapping out a revision schedule that fits your lifestyle
• Start with the topics you’re more comfortable with to build momentum, then move on to more difficult material
• Set achievable daily goals rather than aiming to get through everything in one go. Even ticking off one or two tasks can give you a sense of progress
• Avoid cramming the night before! Regular short sessions are more effective and less stressful than last-minute panics

Quick stress-busting tips for the day of your exam

Even with plenty of preparation, feeling nervous on the day is completely normal. These quick tips can help you feel more in control:

• The night before: avoid last-minute cramming and aim to get a good night’s sleep. Prepare everything you’ll need for the following day — clothes, ID, stationery — and set your alarm nice and early
• On the morning: eat a light, balanced breakfast and drink some water. Resist the temptation for any last-minute cramming and focus on how you feel. Take a few minutes to breathe, stretch or walk to clear your head
• During the exam: take a few deep breaths before starting. Read the instructions carefully and begin with a question you know well. If you feel overwhelmed, pause, breathe and reset. Make use of those grounding techniques, as some are exam-room friendly. Snap a rubber band on your wrist, or recite an affirmation like “you’re prepared and in control”.

Additional support for exam stress

If you’re still finding things difficult, even after trying a few strategies, it’s absolutely OK to ask for help. In fact, seeking support is a sign of strength — not weakness.

Priory’s exam stress workshops are short, expert-led sessions that provide tools to manage anxiety, improve focus and build confidence – ideal for anyone who has important exams coming up. You can learn more and register your interest here.