Tips for Managing Exam Stress: On the Day of your Exam
Following our recent blog post helping you to navigate the exam period, we have some tips and advice to help you manage stress on the day of your exam.
Start your Day Well
Try to eat regular meals and snacks to keep your energy levels up throughout the day
Plan to arrive in plenty of time to avoid rushing, and minimise any other external stressors
It may be tempting to keep revising up to the last possible minute before your exam. ‘Cramming’ is generally less helpful than having a break. You’ve already done enough.
Grounding Techniques
If you feel overwhelmed during the exam, breathing exercises can help to reduce your stress response.
Try breathing in through your nose for 4 counts, hold it for 2 counts, and out through your mouth for 7 counts. This can slow down your breathing and help to keep you calm.
Using the 5 senses to keep yourself in the present moment can be helpful when your mind takes you to the future. Try noticing something from each of the senses and try to describe it in your mind. Returning to the ‘right now’ during an exam can be helpful.
Postpone Worry about the future
‘What if’s? about the outcome of your exam might show up on the day . Try postponing your worries about results until after all your exams are completed. You can think about the future another time!
Reassure yourself that If things don’t go as planned, there are always other options and paths for you.
Take your Time
Stress can lead us to rush. Try to read the questions carefully, take time to pause, reflect, and plan what you need to do before answering. It’s better to have spent time reading and understanding the question than to have rushed and made mistakes.
