3-5 minute read
As the mock exams draw closer, we may begin to feel the pressure mounting. But here’s the good news: a little stress during exam time is actually completely normal and even healthy. In fact, it can even be helpful when channelled properly.
Stress sometimes gets a bad name but it’s a sign that you care. A bit of stress can motivate you to revise, stay focused, turn up on time and give your best effort. Would you believe research shows that we actually perform at our best when we have a middling level of stress?
However, when that stress becomes too much—turning into anxiety that clouds your thoughts or makes you feel overwhelmed—it can really get in the way of our exam performance. That’s why it’s so important to know the difference between helpful stress and harmful anxiety, and how to manage both.
Stress vs. Anxiety: Knowing the Difference
Helpful stress feels like a nudge—it pushes you to open your books or leave the house on time. It might feel like butterflies in your tummy before an exam—it’s that energy that gets your heart racing and helps you focus. It’s temporary and manageable, and it often fades once the exam has passed.
Anxiety, on the other hand, can feel overwhelming. It might show up as a constant worry, physical discomfort, or even self-doubt that feels impossible to shake. Anxiety often convinces us of the worst-case scenario: “What if I fail? What if I disappoint everyone?”. It is really difficult to study and sit an exam when our brain is preoccupied with all the worst possible outcomes.
How to Recognize Exam Anxiety
Being able to spot the signs of exam anxiety is key to addressing it early.
- Physical signs: frequent headaches, upset stomach, or trouble sleeping
- Emotional signs: irritability, crying spells, or feeling overwhelmed
- Behavioural signs: avoiding studying, excessive procrastination, withdrawing, or overworking to the point of exhaustion
- Mental signs: racing thoughts, difficulty concentrating, or harsh self-talk
If these signs start to interfere with daily life or preparation, it’s a signal to pause and adjust.
Keeping Stress Healthy: Practical Tips
For Parents:
- Reassurance: Let them know that while exams are important, they don’t define them or their future. Remind them they are valued for who they are, not just their grades.
- Encourage breaks and balance: Help them a balance of study and rest. The school day is very demanding so encourage them to take a break between school and study.
- Praise progress: Celebrate their efforts, no matter how small. Phrases like; “I see how hard you’re working, well done” or “I really admire all the progress you’ve made” can be a great boost.
- Sit Back and Listen: Let them share how they’re feeling without rushing to fix it or asking too many questions. The more you listen, the more they’ll share. Sometimes a listening ear can make the anxiety feel less powerful.
For Students:
- Getting started: When we’re anxious, we procrastinate. When starting seems like the hardest part, set a five-minute timer and make a start. Don’t worry about finishing or even doing it perfectly, just start. The momentum and sense of achievement you build in those five minutes might help to keep you going.
- Challenge your thoughts: Remember that just because you are thinking a thought, doesn’t make it true. Look for the evidence for and against the thought and aim for a more balanced outlook.
- Breathwork: When we slow down our breathing it sends to signals to our brain that it is ok to relax. Try some box breathing- breath in for 4 secs, hold for 4, out for 4 and hold for 4. This helps to calm and focus the mind.
- Sleep: When we’re anxious it can be difficult to sleep, our brain senses a threat and wants to protect us by keeping us awake. Try a guided sleep meditation to bring your body and mind to a more relaxed state.
Exam time can feel like a lot, but with the right tools and support, it is manageable. Whether you’re a student or a parent, remember: stress is part of the process, and it’s something we can learn to cope with. Take things one step at a time, celebrate progress, and remind yourself—and each other—that it’s okay to not have it all figured out. With patience, care, and encouragement, success feels much closer than you think.