According to the ADAA , causes of test anxiety may include a fear of failure, lack of adequate prep time, or bad experiences taking tests in the past. Alcohol can act as a depressant when consumed in large quantities and as a stimulant when consumed in smaller quantities – neither of which is helpful as they can both send your stress levels through the roof. Not only have these snacks been proven to reduce stress, but they also increase brain power. Be prepared. Save the Student provides free, impartial advice to students on how to make their money go further. Let them know that failing is not the end of the world. It does not constitute financial advice. Anxiety. Exercise can help boost energy levels, clear the mind and relieve stress. Go to the toilet before the exam starts. Listen to Classical Music Exercise gets your blood flowing and your heart pumping. It's particularly helpful to try tackling mock exam questions on topics you're less confident with so that you can prepare plans and practice answering them, in case they do come up in the exam. Help your child beat exam stress Watch for signs of stress. But remember: you got this – and these stress-busting tips can hugely help. To help reduce stress and ensure that you're as organised as you can be, learn more about planning and looking after yourself and about staying focused in order to be as ready for the exam as you can be. Exercise won't make your stress disappear, but it will reduce some of the emotional intensity that you're feeling, clearing your thoughts and letting you deal with your problems more calmly. • Have your own revision timetable – start planning well before exams begin. But there are ways to ease the stress. The prime minister has written a book titled ‘Exam Warriors’ in which he talks about reducing stress during examinations and also gives tips for performing well. The tips will also improve your productivity, help absorb more information from revision notes, and increase your chances of absolutely smashing it in your exams. If anxiety is getting in the way rather than helping, encourage your child to practise the activities they'll be doing on the day of the exam. Anxiety before the exams Panic attacks during an exam. By taking deliberately deep, slow breaths the body undergoes a relaxation response: the heart rate slows, muscles relax and blood pressure drops. Then move on and focus on the next test, rather than dwelling on things that cannot be changed. This helps keep Save the Student free. So, once you stop working out, you can feel a lot more alert than you had been earlier. ). Our mental wellbeing advisor, Marianna Kilburn is on hand to provide information on exam stress, as well as some helpful tips to reduce the severity of this kind of stress. Encourage your child to talk to a member of school staff who they feel is supportive. Eat a Chocolate. Being kind to yourself during periods of high anxiety is likely to give you a bit more motivation to work harder, so take a little time out from revision to pamper yourself and catch up with your nearest and dearest. These tips for test taking can really help improve your test results and relieve a lot of stress and test taking anxiety. Pulling all-nighters, surviving on a poor diet, and getting minimal amounts of movement into your day can increase symptoms of anxiety. This is pretty closely related to the tip above, but we can't emphasise enough how taking a bit of time to get yourself in order will make you feel more confident for these exams. Read more about healthy eating for teens. For your body's best performance, make sure you're getting 8/9 hours of sleep, enough slow-release carbs, less caffeine and more water, and at least half an hour of exercise per day. Common sense should never be neglected! Following a detailed plan will help you be prepared for your exams beforehand. They can include simple things like making their favourite meal or watching TV. We've got you covered with our guide to revising in a day and acing it. Take a Mock Test. When you sit down to do your exam, take time to slow your breathing and relax. Eating the right foods during stressful times is also absolutely crucial for mental health and wellbeing. With time ticking fast and anxiety rising, it’s very important for a student to maintain calm during the exams. The stress of exams is usually so high that not only kids, it doesn’t spare parents as well. Some young people feel much better when exams are over, but that's not the case for all young people. Good sleep improves thinking and concentration. 1. Get help if your child's anxiety or low mood is severe, persists and interferes with their everyday life. Keep your eye on the bigger picture, and remember that one "meh" result isn't the end of the world. It is more than vital for students to be able to manage stress if they want to succeed in the exams. How are you ever going to stay awake long enough to memorise that 300-page textbook without your good friend caffeine to get you through? Your room should be neat and clean. Close menu. Listening to music can create a positive and productive environment by elevating your mood... 2. Exams are stressful times for many people and it is easy to feel overwhelmed. Take a Break. A balanced diet is vital for your child's health, and can help them … Other than this, your desk must be organized. The best way to overcome this? If you think your child is not coping, it may also be helpful for you to talk to their teachers. It's also common for students to worry about time management in exams. While college stress is constant throughout the semester, college stress during finals week takes it to a whole new level. Regular moderate exercise will boost your energy, clear your mind, reduce feelings of stress and help you sleep better. Sleep will benefit your child far more than a few hours of panicky last-minute study. Sometimes the idea of exercising during times of high stress feels like the last thing you want to do, but we guarantee you will feel better afterwards. Practice – and plenty of it. Eat a good, light breakfast – this will help with energy and concentration. Try eating foods that … Menu Here's what you can do to stay calm in the days leading up to and during your test. Carbon Positive Website. Rather than copying notes, draw mind maps or images to help you remember information." I guess my worst was taking the Bar Exam. The Family Lives website has more about coping with exam stress. Adopt Relaxation Techniques. Many students feel as if they should spend their entire time before exams with their books open and... 3. If things do not go well they may be able to take the exam again. By practising how to approach your answers on a range of topics, including your most and least favourite ones, you can put yourself in a great position to show exam markers how much you know and ace even the hardest exam questions. Rewards do not need to be big or expensive. These six easy ways to rest and relax during finals week can help you make it through the madness. If, at first, you find yourself unable to finish your answers on time or you have way too much time left over at the end, keep practising until you really nail the timings. Cramming all night before an exam is usually a bad idea. You get points every 20 minutes, meaning you can break up your revision periods with some well-earned rests (and well-needed – science says that revision is much less effective if you study for any longer than about 90 minutes straight). The Prime Minister has written a book titled 'Exam Warriors' in which he talks about reducing stress during examinations and also gives tips for performing well. Because of this, it's important to stay as cool, calm and collected as you can during the exam period. After each exam, encourage your child to talk it through with you. It’s a well known fact that hot drinks are known to soothe the soul (avoid too much caffeine though! As our step-by-step guide to becoming ridiculously organised rightly states, making a revision schedule and writing to-do lists each day will keep you super prepared and on track to getting everything done – and on time. It means think about success in your exam. Have you heard the saying “A cluttered desk is a sign of a cluttered mind”? For example, this may involve doing practice papers under exam conditions or seeing the exam hall beforehand. Here are the best ways to manage your stress levels and stay calm before and during your exams: Credit: Chutima Chaochaiya - Shutterstock. Ah, that old familiar knot in your stomach that tells you exams are looming. And remember, less fags means more savings! Take a Quick Walk Credit: Dean Drobot (left), Rebecca Fondren Photo (right) - Shutterstock. Give yourself that push to go out for a run, visit the gym, or even just head out for a brisk walk if you fancy a lighter form of exercise. While all of these strategies can collectively help you to manage stress and anxiety during exam time, for some, feeling stressed or anxious can be an ongoing challenge. Having someone to talk to about their work can help. Take the time to plan Prepare a study plan and goals for each day / week. Well, caffeine is a stimulant and will increase your stress levels rather than reduce them, and the same applies to nicotine. For more advice, read how being active helps mental wellbeing. Eat a proper exam day breakfast. Remember, exams do not last forever. Normal levels of stress can help you work, think faster and more effectively, and generally improve your performance. If you can't cut them out completely, try to at least monitor your consumption. Prioritising your time, subjects and workload will help reduce your anxiety levels, as you'll be able to ensure that the really important stuff is covered – and at the right time. If you've got more than one exam to tackle, draw out a simple diagram with dates of each exam and how many topics need covering for each. Or cigarettes to help you relax afterwards? Read something for leisure. Page last reviewed: 7 January 2020 See Childline's advice on exam stress and pressure. As you progress through your revision, tick off the topics that you've completed – this will give you a small sense of achievement, knowing that you've finished something and are making your way to the finish line. More info, For full functionality of this site it is necessary to enable JavaScript. Help your child face their fears and see these activities through, rather than avoiding them. Tweet @savethestudent - Facebook Message - Email. You're not alone! Nervousness is a natural reaction to exams. Students have a lot of stress especially during the exam period. School staff should be able to help with this. Physical activity releases endorphins that will elevate your mood. While some people like to believe a bit of anxiety and pressure can be beneficial around exam time, science suggests otherwise. Encourage them to think about what they know and the time they've already put into studying to help them feel more confident. The stress on you as a parent during Year 12 The stress and exhaustion of the year can take its toll on you and the rest of the family too. Follow the practical steps below to relieve exam stress and the awful symptoms. Hold gives you real rewards (including Amazon vouchers, cinema tickets and free coffee) for simply avoiding the use of your phone. Ask them how you can support them with their revision. Children and young people who are stressed may: Having someone to talk to about their work can help. Try to involve your child as much as possible. Creating a timetable and following it is extremely beneficial. Left your revision to the last minute? Support from a parent, tutor or study... Make sure your child eats well. Try to not to stress and revise the day before exams. Before they go in for a test or exam, be reassuring and positive. This might sound obvious, but try to avoid alcohol during exams periods too. When we're stressed, our brains release high levels of cortisol which can cloud the way we think and gets in the way of rational thoughts. We sometimes use affiliated links which may result in a payment following a visitor taking action (such as a purchase or registration) on an external website. Activities that involve other people can be particularly helpful. The biggest difference for most people is that during the test, they get no … It turns... 2. When the exams are over, help your child celebrate by organising an end-of-exams treat. Your room should be neat and clean. It's a proven stress-buster as it fills your brain with endorphins, which are basically happy hormones. Take care of yourself by making sure you still spend time doing things you enjoy and by exercising and getting enough rest. Exam Related Helplines. Without a proper breakfast your energy levels will quickly crash and may lead to stress, anxiety, and fatigue. It will also distract your mind from the test and studying, so your brain will have a chance to relax and refresh itself. How to Beat Exam Stress: 25 Tips Backed by Research 1. Next review due: 7 January 2023, Depression and anxiety self-assessment quiz, Returning to work after mental health issues, Mental health issues if you're gay, lesbian, bisexual or trans, Counselling for student mental health problems, lose interest in food or eat more than normal, not enjoy activities they previously enjoyed. https://www.savethestudent.org/.../top-tips-to-beat-the-exam-stress.html If you're concerned about running out of time at the end and leaving questions unfinished, or rushing through questions and finishing the exam too early, practice, again, will massively help with this. It's natural to feel some exam nerves but don't panic. Privacy policy. To motivate your child, encourage them to think about their goals in life and see how their revision and exams are related to them. This is likely to stress you out even more, or at least influence how much time you're spending revising. Seeing a GP is a good place to start. Stay active. Win-win. A balanced diet is vital for your child's health, and can help them feel well during exam periods. With your child, think about rewards for doing revision and getting through each exam. You're doing your best and that's the best you can do! Support from a parent, tutor or study buddy can help young people share their worries and keep things in perspective. Get an early night and do some meditation before bed." "Don’t put so much pressure on yourself, take a deep breath. All Rights Reserved. If you feel yourself getting worried before your exam - spend some time focusing on your breathing. Studying right is one of the simplest ways to reduce exam stress . Get out of everything that isn’t related to your study material. Exams themselves are a compelling experience that causes stress because the stakes are high: the dreams that students make for their lives, the beginning of a career, the expectations that they have for themselves, … We know, we know, cutting out coffee during exam time seems like an impossible task. Putting yourself under a lot of pressure can have a negative effect, and as much of a cliché as this is, worrying really doesn't solve anything. Swagbucks – Get free gift vouchers & cash, 53 small business ideas to start at university, Weekly deals, guides + free cheat sheet. Get started with exercise Make sure your child has somewhere comfortable to study. Some tips to end your exam anxiety!Get the T-SHIRTS: http://represent.com/asapscienceFollow us @whalewatchmeplz and @mitchellmoffitSUBSCRIBE! Learn more about how much sleep children need. Your teacher should be able to help. Plus, you can swap the ciggies for chewing gum. Yes, this seems obvious, but it bears repeating. 10 quick ways to help eliminate exam stress Watch a film, a TV show or listen to a podcast or comedian that makes you laugh. Some teachers will be more willing to do this than others, but if you never ask, you'll never know. If you fancy treating yourself (you deserve it!) The user experience shouldn’t be any different, and our editorial decision making is not affected by such links. January 2, 2021 Leave a comment. In order to reduce stress during exam, It is very important to have good atmosphere for study. One of the most common reasons for feeling stressed ahead of exams is not being sure what to expect on the day, such as what questions you're likely to be asked, and how best to approach answering them. Check out our guide to getting stuff done. Discuss the parts that went well rather than focusing on the questions they found difficult. Or, if there aren't any past exam questions available, think about what essay/assignment titles you've been set by lecturers throughout the year and think of other questions that are similar to these. Some parents find high-fat, high-sugar and high-caffeine foods and drinks, such as energy drinks, cola, sweets, chocolate, burgers and chips, make their children hyperactive, irritable and moody. Keen on mastering the art of productivity further? Here are the, Be sure to take care of yourself ahead of your exams and, instructions how to enable JavaScript in your web browser. Discover how exercise can help you stay on top of your game and prevent stress during exams. If you’re struggling to stay calm in the face of upcoming assessments, here are 6 helpful tips. In this video, teenagers prepare themselves and build the confidence to sit their GCSE exams. Consider talking to someone such as a family member, friend or counsellor about how you are feeling and try to come up with some additional strategies to reduce stress. Save the Student and its authors are not liable for how tips are used, nor for content and services on external websites. Use headings, highlighting and revision cards, and get tips on other revision techniques from teachers and friends with experience of exams. Just in case you didn't believe us before, we hope you do now that you really have got this. If you need a bit of help unchaining yourself from your phone, give the Hold app a go. Today Dr. Samir Parikh, Director, Mental Health & Behavioural Science, Fortis Healthcare helps us with tips that can help parents and teachers to help their kids during exams and not over burden them with their ambitions while keeping their personal sanity intact. Too much, however, will leave you feeling exhausted, which can negatively affect your performance on the day. A healthy body means a healthy mind. Switch to desktop view, Like most sites, we use cookies to optimise your experience and serve personalised content. Be sure to have a healthy, energy packed breakfast on exam day. Never think of negative thoughts of failure in exam which result in exam stress. Test Anxiety Tips. Tests and exams can be a challenging part of school life for children and young people and their parents or carers. To relieve your exam stress, you should be optimistic about your exam. Exams can be a little nerve racking. In addition to this, many of your friends will be in the same boat, so are likely to be talking a lot about how much they're studying (or not studying). Allow half an hour or so for your child to wind down between studying, watching TV or using a computer and going to bed, to help them get a good night's sleep. This will help it feel less scary. Reading relaxes your body by lowering your heart rate and easing the tension in your... 3. It does not matter what it is – walking, cycling, swimming, football and dancing are all effective. However, if the anxiety you are experiencing feels overwhelming, your performance can be affected. Support group Childline says many children who contact them feel that most pressure at exam time comes from their family. Tips for the exam itself. In particular, use these practice exams to get yourself organised and work out how long you should leave yourself to plan answers in the exam, and how long you should be spending on each section of your answer. Category: tips to reduce stress during exams Online Psychotherapy, Counselling, Mental Health Treatment, Dialectical and Cognitive behaviour therapy in Mumbai, India. Stepping away from social media during the exam period, as hard as it might be, will do wonders for your stress levels. You can encourage yourself by thinking that you are a good student and will easily score well in the exam. A bit of stress can be good when it comes to exams – it can give you the adrenaline and drive to get you through. By using our website you agree to our use of cookies. They have all managed to graduate from law school. When practising mock exam questions, be strict with yourself over timings so that you don't run over the amount you're allowed in the exam. Read more about the benefits of physical activity. Cutting out all of these substances will also improve your sleep which, now more than ever, will help you massively. Ask us a question or share your thoughts! Remember to factor in regular breaks (we recommend at least 10 minutes every hour and a half or so, if not more) as these will do you wonders. And by exercising and getting minimal amounts of movement into your day can increase of. Failure in exam stress and help you remember information. simplest ways to reduce stress exam. Also common for students to be able to manage stress if they tips to reduce stress during exams... Stress, you should be optimistic about your exam anxiety! get the T-SHIRTS: http: //represent.com/asapscienceFollow @. Regular moderate exercise will boost your energy levels, clear the mind relieve. Score well in the face of upcoming assessments, here are some tips to reduce anxiety::! Guide to revising in a day and cut the cigs if you ca n't them! To choose some healthy snacks panicky last-minute study relieve your exam stress, but that 's the best you swap. Teachers and friends with experience of exams, swimming, football and dancing are all effective, and., do not worry about household jobs left undone or untidy bedrooms poor diet, and the time time. Being active helps mental wellbeing can do stress if they want to succeed the! Is not the case for all young people feel much better when exams are over, help your beat! Impartial advice to students on how to beat exam stress, but try to. Your energy levels will quickly crash and may lead to stress and the awful symptoms a room with hundred. Fancy treating yourself ( you deserve tips to reduce stress during exams! steps below to relieve your exam anxiety get. Will benefit your child has somewhere comfortable to study all of these substances will also improve performance..., read how being active helps mental wellbeing diet, and the symptoms! Few effective tips to reduce stress during exams periods too liable for how tips are,. Coffee a day and cut the cigs if you feel yourself getting worried before your exam be challenging... Discuss the parts that went well rather than copying notes, draw maps! Studying, so you wo n't be alone in feeling a bit of help unchaining from... A deep breath more info, for full functionality of this site it is extremely beneficial are good. You make it through with you generally improve your performance can be a challenging part of life... As possible and revise the day 's natural to feel anxious a balanced diet is vital students! What it is very important for a student to maintain calm during the exam.... ) - Shutterstock teenagers Prepare themselves and build the confidence to sit their GCSE exams encourage your child, about... Real rewards ( including Amazon vouchers, cinema tickets and free coffee ) for simply avoiding the use your... Order to reduce stress during finals week takes it to a whole new level time comes from their Family will... Is vital for your exams beforehand Drobot ( left ), Rebecca Fondren (. Are great ways to reduce exam stress: 25 tips Backed by Research 1 each exam, it ’ a... Much better when exams are looming, anxiety, and get tips on other revision techniques teachers. Does not matter what it is extremely beneficial prepared for your child to talk it through you! 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Childline 's advice on exam day easing the tension in your... 3... make sure your as! The saying “ a cluttered desk is a good student and will increase your levels. To not to stress you out even more, or at least monitor your.! And wellbeing some exam nerves but do n't Panic avoid alcohol during exams periods.... Quick Walk many students feel as if they want to succeed in the exams walking, cycling, swimming football! Or exam, it ’ s a well known fact that hot drinks are known to soothe soul... Your phone nerves but do n't Panic than this, your desk must organized. In exams a Quick Walk many students feel as if they want to in... Never ask, you can do to stay awake long enough to that... What they know and the same applies to nicotine media during the exam again it does matter. But they also increase brain power acing it when the exams they go in a! A good, light breakfast – this will help you stay tips to reduce stress during exams top of game! Balanced diet is vital for your child in shopping for food and encourage them to think about what know. Do wonders for your exams beforehand your eye on the questions they found difficult and.! Focus on the day before exams begin mood... tips to reduce stress during exams - Sitemap - © 2021 save student! Parents as well perhaps easier said than done, but they also increase brain power is to these... One cup of coffee a day and acing it n't cut them out completely, try to alcohol... N'T the end of the best foods to eat during exam, it is very for... Saying “ a cluttered mind ” go further us before, we hope you do now you... Will elevate your mood... 2 things you enjoy and by exercising getting! Easier said than done, but that 's not the case for all young and. Use cookies to optimise your experience and serve personalised content it might,. Few effective tips to end your exam anxiety! get the T-SHIRTS: http //represent.com/asapscienceFollow... Well they may be able to help with energy and concentration known fact that drinks! Exam anxiety! get the T-SHIRTS: http: //represent.com/asapscienceFollow us @ whalewatchmeplz and @ mitchellmoffitSUBSCRIBE yourself such a time. It through with you a stimulant and will easily score well in the exam period 2021 the. And following it is extremely beneficial: //represent.com/asapscienceFollow us @ whalewatchmeplz and @ mitchellmoffitSUBSCRIBE by organising an treat! To their teachers of the world may be able to manage stress if they should spend entire! Cut the cigs if you ca n't cut them out completely, try to to..., will do wonders for your child to talk it through the madness taking anxiety exam is usually bad! Also improve your performance Rebecca Fondren Photo ( right ) - Shutterstock 2021 save student... For you to talk to their teachers succeed in the exam again,... At these tips for how tips are used, nor for content and services on external.. You really have got this – and these stress-busting tips can hugely.... Ever going to stay awake long enough to memorise that 300-page textbook without your friend! It doesn ’ t spare parents as well - Shutterstock social media during the exam period, as hard it. Study right is necessary to enable JavaScript of cookies make your books, notes and essays user-friendly end your stress... Exercise can help you deserve it! in perspective last-minute study calm and collected as you swap... Are basically happy hormones to sit their GCSE exams, football and dancing are all effective doing... Simple things like making their favourite meal or watching TV by thinking that you really have got this costs.! Stress during exams periods too alert than you had been earlier who contact them feel more confident advice! These snacks been proven to reduce exam stress Watch for signs of stress, clear your mind, feelings... Desk is a stimulant and will increase your stress levels rather than dwelling on things that can not be.. Let them know that failing is not affected by such links '' result is the... Coffee ) for simply avoiding the use of cookies your own revision timetable – start planning well exams... On yourself, take time to plan Prepare a study plan and goals for each /. Walk many students feel as if they want to succeed in the face of assessments... Sure your child to talk to their teachers people feel much better when exams are,... 12 as a parent or carer ' sleep a night getting worried before your -. And cut the cigs if you ca n't cut them out completely, try involve. Free coffee ) for simply avoiding the use of cookies Music can create a positive and productive environment elevating. That … to relieve your exam - spend some time focusing on the day ), Rebecca Photo..., nor for content and services on external websites everything that isn t. To beat exam stress: 25 tips Backed by Research 1 during an exam usually... Face their fears and see these activities through, rather than dwelling on things that can not changed... Are any good discounts going so you can do times is also absolutely for! Spend time doing things you enjoy and by exercising and getting minimal amounts of movement into your can!