Coping with exam stress

If the thought of taking an exam gets the butterflies going in your stomach you're not alone. Luckily, there are plenty of techniques to help keep stress away on exam day.

Why am I stressed?

Preparing for exams is a stressful time. People deal with it in very different ways, but it's a rare person who doesn't get stressed at all. The good news is that a little bit of stress can be helpful. In fact, pre-exam nerves might actually spur you on to a grade-A performance.

"I always see stress among students at assessment time," says teacher Ellie Newland. "A manageable level of stress is good," she explains. "It can help focus and motivate students. In fact, I'm always more worried at the minority who never get stressed at all!" The problems only start when excess pressure to perform can leave you feeling too overwhelmed to do your best. If this is the case, make an appointment with your doctor (GP) to help you stay on top of things.

How can I cope with stress before my exams start?

• Be prepared: The earlier you start revision the less stress you'll suffer later on. "Make yourself a revision rota so you know what you should be doing and when," says Ellie. "Make the chunks of time short enough so you can concentrate and reward yourself with a phone call to a friend, or a cup of tea when you've finished."
• Don't study 24/7: Revising round the clock will make you feel fed-up and frazzled. Relax by incorporating some activities you enjoy into your timetable. Taking time out for a bit of exercise or sport is a particularly good stress-buster. Read Lifetracks' revision tips article for more advice.
• Share your stress: Bottling up emotions can increase anxiety, but chatting to friends and family about how you're feeling will quickly ease the strain.
• Get some shut-eye: "Try to switch off completely for at least an hour before bed with a herbal tea or relaxing bubble bath so you sleep well," says Ellie. "There's nothing worse than trying to do an exam on no sleep."

What about on the day?

• Get organised: "Get up on time and make sure you have everything prepared for the exam," advises 16-year-old media studies student Vicki.
• Eat a healthy breakfast: Fuelling up in the morning with slow-burning energy foods like porridge or brown toast, will keep you feeling relaxed and alert throughout the day.
• Don't go caffeine crazy: Taken in small doses, the odd cup of coffee can help focus your mind for revising. However, don't overdo it. All night revision sessions powered by caffeine pills or endless energy drinks can leave you anxious and tired out by the time you sit the exam.
• Take a deep breath: Simple breathing exercises can stop panic in its tracks. Take a minute to inhale slowly through the nose and then exhale gently through your mouth. Repeat three times and you'll feel instantly calmer.
• Read the questions: When you open your exam paper read the questions carefully before you frantically start writing down everything you know about the subject.

The exams are over but I'm still panicking...

Try not to compare answers after the exam. Wanting to swap answers with your mates is natural – but will it really do any good in the long-run? You can't go back and change anything, so it could end up just stressing you out.

Exams aren't everything. It may be hard to imagine when you're cramming for final exams, but soon the whole ordeal will be over for the year. Then you can leave the exam hall behind and happily get on with the rest of your life...

By Matt Chittock

Image by Lifetracks volunteer photographer Hannah Belcher

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