Why Exam Stress Might Be More Than You Think (And How to Cope)

Facing exam stress and anxiety are common psychological responses experienced by students of all ages occurring due to a combination of psychological, physiological and environmental factors. To understand how to manage this stress and anxiety, we first need to dive into the causes and consequences of this phenomenon. 

The first thing that comes to mind when someone says “examination” is fear of failure. Students often set high expectations for themselves or feel pressured by their parents, teachers or environment which makes them feel overwhelmed with the idea of performing exceptionally. The fear of disappointing others or not meeting personal goals creates heightened levels of anxiety which impacts an individual’s cognitive beliefs. 

Over the years of changing educational systems and institutional practices, one thing that has stayed constant is the perceived nature of exams. It is always assumed that exams are the life-altering milestones that will determine future opportunities like admissions or career prospects. This thought amplifies the stakes making the students feel that their entire future depends upon their current performance. This unwavering belief creates an overwhelming sense of responsibility that triggers stress. 

And what next? This burden of responsibility to “mould your future” decreases the student’s confidence which significantly impacts their performance. There are situations in which self-doubt magnifies stress levels when students have a history of poor academic performance and a negative approach towards exams. All these aspects create a cycle of anxiety and underperformance.

There are weeks before the examinations when students are bombarded with large volumes of information to memorize and process but the sheer quantity of study material can cause the students to worry about forgetting important keynotes or running out of time to cover everything. To cover everything in the course curriculum, they tend to make strict timetables and tight schedules for themselves to be aware of the majority of the concepts. This seems like a practical approach but students end up isolating themselves from family and friends to focus on studying. It leads to loneliness and reduced emotional support which worsens the stress and anxiety.

Read More: Examination Anxiety: Doubts Kill the Will

Psychophysiological Components of Stress and Anxiety 

Individuals think exams are synonymous with perceived threat which is why there is an increase in the release of hormones like adrenaline and cortisol and activation of the “flight or fight” response. These hormones lead to an increase in heart rate, blood pressure and respiration. Past experiences of failure or outcomes may impact the performance in exams leading to anticipatory anxiety as a significant cause. 

Read More: 10 Smart fixes to the Most Common Exam Problems

So What are the Ways to Manage Stress and Anxiety During Exams? 

Effective time management is the cornerstone of reducing stress where the students should ensure that sufficient time is allocated for each subject to reduce the need for last-minute cramming. A well-organized schedule is a blend of study plans, realistic goals and high-priority tasks with a hint of a calm optimistic mindset. 

Read More: Examination Anxiety: One of the biggest issues for students

How to Create a Well-Organized Schedule? 

• While creating a study plan, break the syllabus into manageable sections and assign specific daily. 
• It is important to set realistic goals according to one’s capabilities to focus on completing one task at a time to avoid overwhelming feelings. 
• “Eat the frog first” is a well-known phrase that implies an identification of important tasks and tackling them first. 
• Efficient work can only occur smoothly when timely breaks between study sessions are taken to recharge your energy. 

Read More: Examination Anxiety, a Myth or Reality?

Developing a positive mindset towards examinations can help in decreasing stress levels and improving exam performance. There are negative thoughts that escalate anxiety during examinations and it’s important to challenge the same with constructive thinking. A few ways to create a positive attitude are as follows: 

• Practicing self-compassion by being kind to yourself is crucial. It helps in realising that it’s okay to make mistakes, the important part is to learn from it. 
• Actively replace negative thoughts with positive affirmations like “I can do this” or “I am prepared”. 
• Using visual imagery helps in confidently tackling the situations and achieving good results.

Maintaining a balanced diet and prioritizing your physical health during examinations play a vital role in managing stress and anxiety because a healthy body supports a focused and calm mind. The following things should be kept in mind during the exam season:

• Stay hydrated by drinking plenty of water to reduce fatigue and improve concentration.
• Maintain a balanced diet that includes rich-nutrient food such as vegetables, whole grains, fruits and proteins that sustain energy levels. 
• It is important to engage in activities like walking, jogging, meditating or doing yoga to release natural stress-relieving hormones like endorphins. 
• Getting enough sleep during exam season is essential for good memory and cognitive functioning because brain energy levels are actively consumed during those times. 

Read More: 9 Psychology Backed Tips for Acing Exams

Along with a healthy diet, it is important to incorporate relaxation techniques to calm the mind and reduce anxiety. A few ways to focus better in the study sessions are as follows:

• Practice deep breathing exercises to relax your nervous system 
• Spend a few minutes every day focusing on your breath in meditation. 
• Focus on mindfulness to stay present in the moment instead of worrying about the future and dwelling in the past. 
• Perform Progressive Muscle Relaxation if necessary, to tense and relax different muscle areas and release physical tension. 

An optimal study environment enhances an individual’s focus and reduces distractions. Creating a healthy support system encourages the study environment that alleviates stress and helps to maintain emotional well-being. 

• To build a strong support system, share your feelings with trusted individuals to gain emotional support and a clear perspective. Collaborating with peers to clarify doubts, exchange ideas and keep up the motivation.
• Make sure you choose a quiet space to study which has minimal noise and interruptions. The use of proper lighting helps to avoid eye strain. 
• “Keep your station clean” implies that you should have a clean and clutter-free desk that will help in concentrate on tasks. 
• If necessary, seek professional help or support from the therapist or counsellor for guidance. 

Read More: Examination Anxiety: One of the biggest issues for students

Conclusion 

It is crucial to understand that examinations are part of your life and are not the deciding factor of your prospects. The purpose of examinations is to understand the depths of learning and the skill sets as well as capabilities an individual has gained through the process of learning. Stress and anxiety can be tackled if manageable steps are taken.