Feeling some pressure before exams is normal, and a little of it can even help you focus. Too much stress, though, affects your sleep, memory and health. The good news is that there are simple, practical ways to manage it.
Signs that stress is building up
- Trouble sleeping or sleeping much more than usual
- Headaches, a fast heartbeat or an upset stomach
- Difficulty concentrating, or reading the same page again and again
- Feeling irritable, tearful or overwhelmed
- Skipping meals or eating much more than usual
Practical ways to reduce stress
Plan your revision
Much exam stress comes from feeling there is too much to do and no time. Writing a simple revision timetable turns a cloud of worry into a list of manageable tasks.
Breathe slowly
When you feel panic rising, try this: breathe in slowly through your nose for four counts, hold for four, and breathe out slowly through your mouth for six. Repeat five times. Slow breathing helps calm your body's stress response.
Move your body
A 20-minute walk, a short jog or some stretching between study sessions improves mood and concentration. You do not need a gym.
Protect your sleep
Staying awake all night to study usually backfires: tired brains remember less. Aim for seven to nine hours, keep your phone away from your bed and try to sleep at a similar time each night.
Eat and drink properly
Regular meals and enough water keep your energy steady. Be careful with large amounts of caffeine and energy drinks, which can increase anxiety and disturb sleep.
Limit comparison
Before exams, some classmates announce how much they have read or which "expo" they have heard about. Ignore the noise. Focus on your own plan and your own progress.
Talk to someone
Share how you feel with a friend, family member or someone you trust. Simply saying it aloud often makes it feel smaller.
In the exam hall
- Arrive early so you are not rushing.
- Read all the instructions, then start with a question you are confident about to build momentum.
- If your mind goes blank, put your pen down, take three slow breaths and move to another question. Come back later.
When to ask for help
If stress or low mood lasts for weeks, stops you from functioning, or you have thoughts of harming yourself, please reach out for support. Speak to your university's counselling unit or health centre, a doctor, or someone you trust. Asking for help is a sign of strength, not weakness. If you are ever in immediate danger, call 112.