Exam Anxiety: Manage Stress & Perform Your Best

Stress often gets a bad rap, but in the right dose, it can actually boost performance. However, when stress becomes overwhelming and takes control, it can lead to mistakes and lower achievement.

Exam stress can be triggered by many factors: past negative exam experiences, poor preparation, last-minute cramming, disorganized study habits, or simply the pressure of believing your entire future rests on one exam.

Parents play a particularly important role.
Be mindful, as parents, of how you approach the exams and how you manage your own stress. Offer support and empowerment, guide rather than criticize, listen before preaching, and separate yourself from your children.

However, in this guide, the focus is on students by offering tips that can help them keep it together and perform their best.

During Exam Prep Season:

1. Practice Daily Relaxation Techniques
Take a few minutes each day to relax and learn a self-regulation technique like breathing exercises, relaxation training, hypnosis, or mindfulness. These tools can be used during the exam itself. Even simple breathing techniques can be done quietly, without drawing attention. But it doesn’t necessarily have to be a relaxation exercise—you can just as well choose any activity that helps you release tension and feel calm. The key word here is consistency. Don’t forget to give yourself what you need regularly and daily.

2. Plan Your Day, Each Day.
Use a daily schedule to stay on top of your workload and time. It’s usually best to start with subjects you find harder or less enjoyable.

3. Stay Physically Active
Choose a physical activity you enjoy—running, walking, swimming—and make it part of your routine.

4. Eat Well and Support Your Immune System
Pay attention to your diet. During exam periods, your immune system can take a hit. A multivitamin (ask your doctor) may help.

5. Don’t Abandon the Activities You Love
You don’t need to give everything up to succeed—on the contrary, pleasant activities like seeing friends or going to the gym can improve your efficiency and focus. Even if less frequent, these breaks help recharge your brain and prevent mental fatigue.

6. Use Your Humour
Choose to spend time with people and content that make you laugh. Seek what brings you smiles and positive emotions. A good mood boosts your mental stamina.

7. Avoid substances that promise energy.
Be wary and stay clear of ‘energy boosters’. They often come with a price.

8. Talk to Yourself Like a Coach
Use positive and encouraging self-talk. Motivate yourself the way a coach motivates an athlete. Adopt the mindset of someone preparing for a big game.

9. Get Professional Support If Needed
If anxiety is getting the best of you, seek help from a qualified professional. Especially with high-stakes exams, it’s smart to work on coping strategies in advance—so when test day comes, you’ll know what works for you, it will come about more effortlessly and you will have the confidence that comes with practice.

Just Before the Exams:

1. Make a Checklist
Write a list of everything you’ll need for the exam. Checklists reduce mistakes—they’ve even been shown to reduce surgical errors in hospitals. If they work for surgeons, they can work for you.

2. Arrive on Time—Not Too Early, Not Too Late
Emotions are contagious! So, avoid talking to highly anxious classmates right before the test. If someone’s nervous energy makes you doubt yourself, save the conversation for later.

During the Exams:

1. Manage Your Emotions
Start with a quick relaxation technique or something that helps you focus calmly before reading the exam questions. This helps set a manageable stress level so you don’t feel overwhelmed mid-exam. Ideally, you will already have learned what works for you by practising in the classroom or other less stressful situations. Don’t leave practice for the last minute.

2. Read Each Question Twice
Make sure you understand it fully before answering.

3. Start with What You Know
Begin with the questions you’re most confident about. Some students jot down key words as reminders before starting their full answers. Use what’s worked for you in the past.

4. Stay Hydrated and Chew Gum
Sipping water helps, and chewing gum can reduce nervous energy and improve focus—especially if it’s the same kind you used while studying. Why you ask? Read number 5 below to find out.

5. Create Familiarity and Facilitate Memory Recall
The more you can bring aspects of your study environment into the exam room—same gum, same clothes, same posture, same pen, same bottle of water—the easier it will be for your mind to switch into the same ‘mode’ and facilitate recall information.

6. Narrate Your Process to Yourself
This is a powerful focus tool. Silently describe what you’re doing as you do it. For example: “Now I’m reading the second question… now I’m outlining my answer…” This internal narration keeps your brain engaged and leaves less room for intrusive, negative thoughts.

Trust Yourself

How many times have you doubted yourself and still succeeded? You’re more capable than you think.

Remember: what works for someone else might not work for you. Pay attention to what genuinely helps you—and drop what doesn’t. Don’t compare yourself to others and personalize your strategy.

Wishing you the best success. You’ve got this!

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