Managing Exam Stress

Exam season is here, and it can be challenging combined with the fact that it is the end of the year, and everything seems so busy. You may be running on little energy or feeling the pressure and even simple things feel harder. But here’s the thing: while exam stress is real, there are ways to handle it effectively and healthy ways you can manage it. 

Addressing It

Let’s start by addressing who experiences exam stress. 

The truth is, anyone…really…students of all ages – from high schoolers to college students, and even professionals preparing for certifications exams. I have had my fair share of exam stress too. 

Why is this Important?

Because acknowledging that exam stress affects everyone, regardless of age or experience helps you normalize how you are feeling. You are not alone in this. Even those who seem to have it all together are likely dealing with similar pressures. 

Now, that you know you are not alone, What is Exam Stress…really? 

Exam stress is anxiety triggered by the fear of failure or not meeting expectations, feeling unprepared or having unrealistic expectations. Stress arises because exams often represent a form of evaluation, and many of us tie our self-worth or future success to how well we perform.  

If you are experiencing exam stress, you may notice physical signs like a racing heart, sweating, restlessness or tension headaches. Emotionally, you might feel overwhelmed, anxious or irritable. Mentally, you may catch yourself spiraling into negative self-talk or worrying excessively about your performance. You might also see changes in your behavior like binge eating, procrastinating or withdrawing from friends. 

How Can You Manage Exam Stress?

You know that saying – “A problem shared is a problem halved” Join a study group or talk to a friend about how you’re feeling. Opening up about your struggles will not only help you feel supported, but you can also gain fresh perspectives on how to make things feel more manageable. 

Next, pay attention and take note of your body’s stress signals.  

Check yourself for physical signs, ask yourself questions like –  

• Am I feeling tension in my body – shoulder, neck or jaw?  

• Do I have headaches or stomachaches? 

• Am I unusually tired or fatigued? 

You can also assess yourself for emotional signs: 

• Am I more irritable or anxious than usual? 

• Do I have trouble concentrating? 

• Am I experiencing mood swings or sadness? 

Do not forget to check in with your thoughts: 

• Are my thoughts racing?  

• What thoughts come to mind about my exams? 

• Am I setting realistic expectations for myself? 

• How often do I engage in “what if” when I think about my exams? 

Check-in also on your behavior: 

• Am I procrastinating or avoiding studying? 

• Have I withdrawn from friends or social activities? 

• Am I relying on unhealthy habits, like excessive caffeine or junk food? 

Recognizing these signs early can help you address them before stress escalates.  

Now You Know What is Going on, Let’s Find a Solution:

 Time management:  

Break your study material into small, focused chunks. Do not forget to add breaks in between. I always recommend the Pomodoro Technique – this technique requires you to study for 25mins and then take a break for 5 minutes. 

Relaxation techniques:  

Practice mindfulness exercises, deep breathing, meditation, or yoga to help calm your mind. 

Positive affirmations:   

Challenge negative thoughts – instead of saying, “If I fail, I’ll never succeed in life,” try, “This exam is just one step in my journey and not my entire story.” 

Self-compassion:  

Be kind to yourself – one exam does not define your worth or value. When reflecting on your past experiences, focus on learning from your setbacks rather than dwelling on them. 

Pre-exam routine: 

Create a calming routine that would suit you. It could be 10 minutes of meditation or listening to calming music before you start the exam. For me, dancing to a upbeat music calms my nerves and gets me in the right mindset. Find what works for you! 

Here are Some Additional Resources for More Information: 

If you find that the stress is still too much for you to handle, remember that professional help is available. Consider seeing one of our therapists at OK Clinical for personalized support in managing exam stress or any other stress-related concerns.  We offer in-person, phone and online appointments are available to suit your needs.  

To learn more, click on our OK Clinical Counselling Team to find the right fit for you. You can also complete our online form; we will match you with a counsellor who specializes in exam stress or other forms of therapy you may need. If you’re seeking to connect further, please reach out to us at 250-718-9291 or email us at info@okclinical.com.

For specialized services, our team is ready to help you explore what an embodied life can look like through our various counseling programs. You can also check out our General Counseling Services, learn about the Types of Therapy we offer, or visit our booking page here.

Written by: Nike Famojuro, Practicum Student

Nike@coastalclinical.com

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