How to knock exam stress on the head and stay calm, focused and prepared
The pressure to do well in exams can feel overwhelming, not just from teachers, family and friends but also from yourself.
A manageable amount of stress is a normal, healthy response to this pressure, and can even be a positive thing and a great motivator. But too much anxiety could impact on your studies and eventual exam grades.
The good news is that you can tackle - and overcome - these negative thoughts and feelings by arming yourself with the right tools and knowledge.
Here's The Student Room's guide to dealing with revision and exam stress, featuring advice from educational psychology academics and students.
And remember you can also visit our study help forum to get further support on handling exam and revision-related stress.
More like this: how to study effectively for your exams
1. Am I stressed? How to tell
2. Planning a healthy revision schedule
3. Managing stress with positive thinking
4. Talking it out
5. Looking after yourself
6. The night before an exam
7. Handling the morning of an exam
8. Stress-free exam technique
9. Keeping calm in the exam hall
10. Killing procrastination – how to stop wasting time
11. Further support
1. Am I stressed? How to tell
You could be showing signs of stress if you're feeling more tired, forgetful or disorganised than usual, or having negative thoughts about your ability.
Other symptoms of stress can include tearfulness or distress, struggling to get to sleep or stay asleep, waking up feeling exhuasted, suffering from regular stomach upsets or losing your appetite, or feeling sick and shaky with a fast heart rate.
You can read more about the symptoms of stress on the NHS website here.
"Everyone is likely to feel some of these symptoms before an exam, but, really, what makes the experience different from normal nerves is how someone feels about it.
"If the symptoms feel manageable and are not disrupting your exams, or your exam preparation, or your life in general then they are likely to be normal, and nothing to worry about."
Kevin Woods, professor of educational and child psychology at the University of Manchester
2. Planning a healthy revision schedule
A routine is really important, and you shouldn't be giving up your daily activities or hobbies just because you have exams coming up.
If you're a gym bunny, love to run regularly or enjoy playing a sport, keep it up. Exercise releases happy hormones and will do a lot to keep you feeling grounded. Getting sweaty can also help detox the emotional intensity you may be feeling, and it'll give your brain a reboot with a much-needed break.
Likewise, if you have a creative outlet like painting, sewing or drawing, use it. These kinds of activities will help you to zone out, giving the body and mind a rest.
Create a solid revision plan and work through it, paying attention to your smaller study goals. Spend time working through past papers and prepare yourself as best you can, then give it your best shot on the day.
Only you can decide how much revision to do, but many students find 15 to 20 hours a week is a sensible amount of time to study for A-levels. Identify the revision methods that work best for you and find an effective way to manage your time such as the Pomodoro Technique.
TSR member baelish04 says: "Relaxation and entertainment are equally important as studying... have at least one to two hours daily for leisure activities, such as sports, reading fiction, listening to music and hanging out with friends, to prevent burnout."
Read more: how to prepare for revision
3. Managing stress with positive thinking
If you expect to experience anxiety and exam stress, you can be proactive in how you look after yourself.
Breathing exercises, visualisation, mindfulness and positive thinking are all simple techniques that can make a world of difference to your psychological wellbeing.
Take some time before exam season to learn about relaxation techniques, or seek out support services. If you already have strategies for minimising or reducing your stress, put them into practice before you start to feel too stressed.
Remember not to compare yourself to others. Talking to other students about exam and revision can be helpful, but if it makes you worry that others are doing better or are further on with their revision than you, limit it or turn it into something positive.
For example, if you have a friend who’s doing especially well, ask them how they do it. Do they have specific ways of revising? How do they balance school, revision and relaxing? Is there any advice you can take from their experience?
TSR member Phelpseygirl says: "Remember to go in with a positive attitude and believe in yourself... life doesn’t end at the end of the test."
"Try to regulate any physical symptoms you might have with things such as ‘four-square breathing’: This is when you purposefully, and slowly, breathe in for a count of four, hold your breath for a count of four, breathe out for a count of four, hold empty for a count of four, and then repeat.
"Focus on the feeling of the air leaving and entering your lungs, try to fill your whole lungs, right down to your abdomen. Intentional, deep breathing can calm and regulate your automatic nervous system.
"Some people find visualisation helpful – this involves actively imagining scenes that are relaxing and tranquil for you. The scene you imagine doesn’t have to be real. What is most important is how the scene makes you feel.
"The more senses you include, the more powerful it will be. If you imagine yourself walking through a forest, notice the sounds of birds singing, the light through the leaves, the smells of the earth and leaves, the feel of the breeze on your skin."
Kevin Woods, professor of educational and child psychology at the University of Manchester
"If we remember that stress is a physiological response to a situation or event, then to some extent we can control this reaction with our thinking and behaviours.
"If you’re feeling stressed it can be helpful to put that feeling into its context and perspective – 'I am feeling this because this exam is important, not because I am unable to cope.' By turning stress from a purely negative feeling into one of motivation, we can change our outlook.
"Everybody's experience of exams is individual. You are not in direct competition with others and your experience is totally separate to theirs. You might need more or less revision than your friend, and you might be aiming for different grades."
Tamsin McCaldin, doctoral researcher in educational psychology at the University of Manchester
4. Talking it out
Talking to people when you feel stressed or under pressure really helps. By explaining how you’re feeling to someone else, you can think things through more clearly and better understand what you’re feeling and why.
Spoken out loud, the things that are causing you stress and pressure often seem much less scary than when they’re just in your head.
You may find the person you’re talking to, whether they're a friend, family member or teacher, is able to give you tips and advice to help you deal with what you’re feeling.
"Deciding who to talk to can be a difficult step. It needs to be someone you trust, and you need to feel comfortable talking to them about the way you’re feeling.
"Sometimes a friend is a useful person to talk to but sometimes they will be too close to the situation and may be feeling stress and pressure themselves. You might consider talking to someone in school such as your form tutor, head of year, or a pastoral leader.
"There are also organisations and services outside of your school you can go to for support. These are different in different locations, so you might need to look them up.
"Talking doesn’t need to be in person, it’s possible to find someone to talk to online. For example, Childline has a one-to-one online chat service that puts you in touch with a counsellor through their website, and they’re knowledgeable in all things stress and anxiety."
Tamsin McCaldin, doctoral researcher in educational psychology at the University of Manchester
5. Looking after yourself
There are three vital things your body needs to keep well: healthy food, plenty of water and good-quality sleep.
Water
The NHS Eatwell Guide recommends drinking six to eight cups or glasses of water, lower-fat milks, lower-sugar or sugar-free drinks a day. Obviously everyone's different, so you may find you want to drink more than this.
Making sure you stay hydrated is important – upping your fluid intake improves brain function and also helps distribute nutrients around your body whilst removing anything you don't need.
Food
It's important to nourish your body with lots of healthy grub. Make sure you fuel your body and mind with lots of vegetables, fruits and nuts, and keep to a balanced diet of three meals a day – an empty, rumbling stomach will make it incredibly hard to concentrate!
Try and eat as naturally as possible and stay away from refined sugars found in sweets, fizzy drinks and chocolate. They might tempt you in by giving you a boost initially, but very quickly you'll fall into a sleepy, demotivated slump.
Sleep
Sleep is your body's healing time, when your body slows down and restores. Getting the right amount of sleep will help you feel alert and focused during the day, so try to keep to the same sleep pattern that you maintained prior to exams.
You might find it helps you wind down if you give yourself 30 minutes before bed without the TV on or your phone in your hand. Pick up a book instead, and switch the light off as soon as your eyelids start to droop.
The Student Room member RichPiana says: "Preparing for an exam is more than just revising. You've got to get enough rest and make sure that you drink enough water and are eating properly. Revision is only half the preparation."
For more advice on how to take care of your mental health, read our advice for students dealing with anxiety, advice for students dealing with depression and guide to accessing mental health support at university
"It’s important to know what helps you and what makes you more stressed. Look back at other times when you have been feeling stressed, or overwhelmed, and think about what helped you then. You are the one person who knows you best.
"It might be that you can help unwind and relax through exercise, whether that’s just a walk to the shops, or a more intense workout at the gym. Or, perhaps you are more likely to relax with a book and a warm drink, or by playing video games.
"Getting enough sleep is good for everyone, even those who aren’t feeling stressed, so do try and make time for that. By getting enough sleep you’ll also be helping yourself to perform your best in your exams.
"The same goes for having a balanced diet – plenty of fruit and vegetables and fluids – and getting all the right nutrition to allow your body to function well."
Kevin Woods, professor of educational and child psychology at the University of Manchester
6. The night before an exam
Keeping a clear head, relaxing and taking care of yourself will all help to reduce your stress levels the day and night before an exam.
Do something you enjoy, like watching a film, reading a book or going for a walk. Get some physical exercise to help tire you out, and make sure you get a good night's sleep.
Checklist of things to do before you go to bed:
- Light revision – go over important points and test yourself
- Remember everything you need for your exam, such as ID and pens
- Eat a nutritious dinner
- Get your pencil case and clothes ready so you're not rushing in the morning
- Drink water
- Set your alarm, or multiple alarms if necessary
- Use meditation and positive thinking to feel calm and relaxed
- Read a book and avoid screentime just before bed
TSR member lowza says: "I think you definitely need to revise the night before. After, of course, revising the days before that. I think it's great for getting those points stuck in your head before you go to sleep so you can wake up ready. However, I don't recommend staying up all night revising because you need your sleep.
"I always use the night before to make an A4 sheet (folded into a little booklet) of all of the points for the exams that I find the hardest but making sure it is brief and concise. Then once I know these, I always feel really assured for the actual exam.
"But the night before is definitely a no-no for learning new content. Trying to do that stresses you out even more."
Read more: seven things to do the night before and morning of an exam
7. Handling the morning of an exam
Again, your morning routine before an exam comes down to personal preference. Some people like to do last-minute revision, while others prefer not to.
Find what works for you, but most importantly relax and think positively.
Checklist of things to do on the morning of your exam:
- Get up nice and early
- Last-minute revision – go over important points again
- Remember everything you need for your exam, such as ID and pens
- Eat a healthy breakfast that will keep you full and focused
- Drink water, but not too much so you're needing the toilet frequently
- Use breathing techniques and positive thinking to feel calm and relaxed
TSR member JennaK says: "Personally, I have to wake up early the morning of the exam because it just helps me feel more focused.
"In terms of food, eat something healthy like fruits or a good cereal with a banana but nothing too heavy. Don't go down the energy drink route as the energy only lasts about an hour and after that, you will immediately feel tired."
8. Stress-free exam technique
In an exam, use time management to make the most of your available time so you don’t get stressed, leaving several minutes at the end to check over your script.
"I like to remember the idea, 'don't get stuck, move on' – if I get stuck I sometimes just leave space and move on to the next question," says Leviathan1741
For essay-based exams, spend a couple of minutes planning your structure and main points. If you don't know how to answer a question immediately, rather than freak out, you can always come back to it at the end of the exam. Remember to read the questions properly rather than rushing, so you don't make any easily avoidable mistakes.
If you feel an exam went badly, try your best to learn from the experience. “Work out what went wrong, and analyse why you didn't do so well,” suggests studentbug.
If you panicked in the exam, reflecting on it can be really helpful. Write down where you struggled, and give yourself a solution to the problem.
Realised you didn’t read the question properly? Solution: make sure to underline important key words on the exam paper so you stay on track.
Did you panic? Solution: Practise some deep breathing exercises.
Getting things out on paper in this way can help you process your feelings. You’ll also feel better knowing how to deal with hurdles in the future.
TSR member 04MR17 says: "Make sure you can see the question you're answering while you're writing. It's easy to go off topic if the essay question is buried under the extract you've just finished analysing, or it's hidden below your pencil case."
"Try to reason with yourself. Remind yourself that what you are feeling – nerves, stress, anxiety – is a normal response to the situation. It is your body’s way of trying to help you do your best.
"Everybody doing any kind of exam feels some level of the emotion. It is not a bad thing in itself, and it doesn’t have to get in the way of you performing the way you want to during the exam."
Tamsin McCaldin, doctoral researcher in educational psychology at the University of Manchester
9. Keeping calm in the exam hall
If you're concerned about experiencing anxiety or panic attacks during an exam, you can find support by talking to your school or college. They can apply to exam boards for adjustments, called access arrangements, such as supervised rest breaks, alternative site arrangements (taking your exam in a different location) or separate invigilation (sitting your exam in a different room in the school).
Calming techniques can be useful for everyone to learn. A simple but effective way to instantly reduce anxiety is to take deep breaths, keep your feet grounded and relax any parts of your body that feel tense.
"If you blow on the tip of your thumb it helps slow down your heart rate – I always do it when I'm nervous," shares Little Robin.
"In the weeks before the exam, get yourself organised and plan how and when you are going to revise. Don’t forget to give yourself time to relax.
"In the days before the exam, come up with a strategy, make sure you’ve spoken to your teachers about the format of the exams (How long is it? How many questions?).
"Ask your teachers which room your exam will be in and ask to visit the exam room so you know what it will look like. Where will you be expected to sit? You can start to visualise yourself being sat in that place, in that room and being calm.
"If the worst happens and you do experience a panic attack in the exam hall, you’ll need to take some time to get yourself back in the right frame of mind. Stop what you are doing and either shut your eyes, or leave the room temporarily if you have to.
"Practise deep breathing to bring your anxiety levels back down and try to think positively, even if this exam is a difficult one. Once you calm yourself down you will be in a better position to answer the questions. Remember: doing the best you can on the day is all that you can expect of yourself."
Tamsin McCaldin, doctoral researcher in educational psychology at the University of Manchester
10. Killing procrastination – how to stop wasting time
Procrastination can be an extra source of stress, if you put your revision off for so long you're no longer on track.
Before you start your revision for the day, set yourself a study goal to work towards in that session.
Jot down something that can be broken down into smaller, more manageable tasks, and you'll be much more likely to stay relaxed and focused on what you need to complete.
Simple tips to follow when you notice you’re procrastinating:
- Remember what inspires and motivates you
- Change your environment
- Eliminate distractions
- Plan regular breaks into your schedule
- Set daily study goals and promise yourself a little reward for achieving them
- Stop trying to be perfect, and just start
For more tips on beating procrastination, take a look at these 18 procrastination-busting ways to stop stalling your revision.
TSR member FutureMedicalDoctor says: "Think about all of the stress procrastination gets you into. Everyone has procrastinated at some point in their life. For students it is more than once. Look back to the moments you have procrastinated and all of the stress it got you in. How anxious you felt, how stressed you were and how you were desperately wishing you could turn back time and have done it all earlier.
"Look back to a moment when you got a really good grade on a test or exam. Think about how happy you felt and how proud you were."
More like this: 10 ways to kick-start your revision
11. Further support
If your stress becomes overwhelming, talking to someone you trust in your school can be helpful. Your school or college might have a student support service you can turn to, or maybe you'd prefer talking to your form tutor or head of year. Who you talk to initially is less important than choosing to talk to someone you feel comfortable with.
For students who may have been disadvantaged, for example due to illness during an exam, you may be eligible for special consideration. This is a process exam boards use to make allowances for unavoidable circumstances, and can result in a post-exam adjustment to your mark. Your school or college would need to apply for this.
There are lots of places you can turn to for advice on stress and anxiety online and over the phone. Here are some of the charities that offer free support:
- Anxiety UK: anxietyuk.org.uk or helpline on 03444 775 774 or text support on 07537 416 905
- The Charlie Waller Memorial Trust: charliewaller.org
- Childline: childline.org.uk or 0800 1111
- Kooth: kooth.com
- The Mix: themix.org.uk or helpline on 0808 808 4994
- Samaritans: samaritans.org or helpline on 116 123
- stem4: stem4.org.uk
- Young Minds: youngminds.org.uk
"While some stress can be helpful, long-term or overwhelming stress can stop being helpful and instead start to get in the way of what we want to do and how we want to feel. This is when it becomes important to seek further help and advice.
"Overwhelming long-term stress can result in anxiety, or other mental health conditions, so if you are worried that you are experiencing stress which is unmanageable then it might be time to seek medical advice.
"Things such as talking therapies, or medication, can be of use to different people depending on their level of need. To access most treatments, the first step is usually to talk to a doctor or nurse at your local health centre."
Kevin Woods, professor of educational and child psychology at the University of Manchester
