Managing exam stress

Exam stress mostly comes down to a fear of failure and the pressure we tend to put on ourselves when it comes to passing or failing an exam. You might have a lot riding on the results, or maybe you just don’t want to have to re-take it later down the line. Sometimes, the stress might even come from other people. Your teachers, parents, or peers who maybe want or expect you to do well. Whatever your reasoning is, stress around exams and even waiting for results can have a big impact on your life.  You might not feel ready, even if you’ve spent lots of time studying. It can sometimes feel like no matter how much you read or learn something, that you’re still struggling to take it in. Ironically, this anxiety around forgetting everything can make it harder to actually retain information.

It’s important to notice when your body and mind show signs of stress, especially in the middle of an exam period. Knowing these early can help when you feel like you’re spiralling into a panic, and can help you approach exams with a calmer mindset.

You might feel some physical signs like:

• Feeling tired or struggling to sleep
• Headaches or tummy aches
• Feeling restless or shaky
• Changes in eating, like eating too much or too little

You might also notice feelings like:

• Feeling anxious or grumpy
• Mood changes
• Feeling overwhelmed or finding it hard to relax
• Negative thoughts or doubting yourself

Look out for behaviour signs such as:

• Putting off studying or not starting revision
• Finding it hard to concentrate
• Spending less time with friends or family
• Doing nervous things like biting nails or pacing

If you really struggle with anxiety around exams, you may even notice physical panic‑attack symptoms, such as breathing fast, feeling lightheaded, or having a fast heartbeat. If you have panic attacks regularly and these are especially triggered around events like exams, then speaking to your GP is a good next step. At Aviva, we offer a 24/7 Digital GP app* for our health customers, so you can get seen on the same day when it’s convenient for you. A GP can help you look into solutions that could help in the short and long term, such as medication and talking therapy.

*Aviva Digital GP is a non-contractual benefit we can change or withdraw at any time.

Before your exam

How you get ready in the days and weeks before your exams can help you manage stress. Here are some easy tips:

• Make a revision timetable: Plan what to study in small parts and spread it out. This helps stop last-minute panic and gives you a clear plan.
• Try relaxation methods: Use simple ideas like deep breathing or quiet time to calm your mind and body. Try reading our guide on How to stop worrying.
• Stay active: Doing exercise like walking or stretching can help you feel better and less worried.
• Eat healthy and drink water: Good meals and lots of water keep your energy up. Try not to eat too much sugar or drink lots of caffeine because that can make you tired later.
• Stay close with friends and family: Spend time with people who support you. Talking about worries or having fun can make you feel better.
• Speak with the institution you’re taking the exam with about support: Many places like schools and universities know how stressful exams can be for people. If you’re someone that really struggles or you have a condition like a panic disorder or you’re neurodiverse, they can often help make accommodations, like moving you to a smaller room or quieter space to take the exam.

On the day of an exam

When an exam day comes round, staying calm and focused can help you do your best. Here are some things to try:

• Arrive early: Get to the exam place with plenty of time. Rushing can make you more stressed before you start.
• Use calming tricks: Take slow deep breaths if you feel nervous. Try breathing in for 4 seconds, holding for 4 seconds, and then exhaling for 4 seconds. You might have heard this method call box breathing.
• Don’t cram at the last minute: Trying to learn lots quickly can overwhelm you and trick you into thinking there are things you’ll forget. Trust that you’ve studied enough, and go over any short key-points if there’s something that’s nagging you in particular.
• Use positive words and affirmations: Tell yourself you can do it. Say things like “I’ve worked hard” or “I’m ready” to feel more confident.
• Take your time understanding the question: If you can, take a few minutes to really understand what you’re being asked, and how the question or questions are phrased.
• Once you’ve finished, relax! Although this might not be the last of your exams, take some time to recuperate on the day of an exam. Do a hobby you enjoy or some self-care, spend time with family, or unwind with some friends who might be feeling the same way as you. Just try not to talk about it too much with any peers that took the same exam, as this can lead you into second-guessing yourself.

These ideas can help make exam day a chance to show what you know instead of feeling scared.