Five ways to reduce exam stress and stay calm

Heading into exam season? Keep these useful tips on hand to help you keep a cool head.

There’s no getting away from the fact that exam season is a stressful time of year. There’s often coursework to finish, revision to plan, and then the exam itself.

If, like most students, you feel your stress levels rising as assessments approach, we’ve put together our five top tips to help stay calm as you navigate your exams.

Watch yourself

Start by taking a moment or two to reflect on how stress shows up in your body and your mind.

Think about emotions or feelings – are you anxious, teary, or lacking in motivation? What thought patterns are at play? Is your inner voice comparing you to others or engaging in negative self-talk?

Observe any physical changes such as loss of appetite, a racing heartbeat or headaches. Finally, look at your behaviour – are you avoiding revision, working too hard or simply struggling to switch off and feel enjoyment

Sometimes, simply noticing and naming these responses to stress as they pop up can be helpful as it reminds us that what we’re feeling is normal, tangible and something we can work on.

Move it

In times of stress, movement is medicine and can help calm your nervous system. This doesn’t mean putting in an hour-long hard slog down at the gym (although, if that works for you, go for it!), it could be a 30-minute walk (get into some green spaces if possible), a kickabout in the park with friends, an impromptu kitchen dance party or an online yoga video.

Take a breather

When you’re stressed or anxious, your breath often becomes shallow and irregular. Something as simple as paying attention to your breathing is a great way to reduce anxiety and overwhelm in times of stress. Try breathing exercises or mindfulness activities such as meditation to help you to recalibrate while stimulating the vagus nerve, which helps to calm your nervous system.

Connect with others

Think about the people who bring joy, positivity and calm in your life. Make time to connect and spend time with them. It can be hard to make plans when your revision timetable looms large but try to connect with someone you trust every day. This could mean hanging out with a family member or chatting with a friend or classmate. Checking in with others also allows you to air your worries and empathise with each other.

Be kind to yourself

Looking after your body and your mind is a great way to help you stay calm. In addition to all of the above, this also includes:

• taking regular breaks (non-stop cramming is not the way)
• factoring in treats (everyone needs something to look forward to)
• Noticing unhelpful thoughts (clock them, name them and then challenge them or reframe them)
• Practising positive self-talk (be proud of getting to where you are and making the effort to take on your exams, it’s no small thing!)

It’s completely normal to feel anxious and overwhelmed by the thought of those big assessments, but if it starts to feel too much, now is the time to ask for help. If you’re a CCC student who is struggling with exam stress, get in touch with the Support and Wellbeing team at your college. You could also learn more by reading our blog on ways to manage stress.

There are also a range of great organisations such as Young Minds, The Mix, Childline, Saneline and Samaritans who offer support and guidance.

We wish all students taking exams or assessments this summer the very best!

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