How to Cope With Exam Stress: Strategies & tips to help you cope

Exam stress is more than an inconvenience; it's a serious challenge faced by students of all ages worldwide. The clock seems to tick faster and deadlines loom larger, fostering an environment ripe for anxiety and sleepless nights. According to the American Psychological Association, academic stress is a significant concern affecting the mental health of students.

The good news is there are proven strategies to help you manage and triumph over this stressful period. In this article, we'll delve into practical tips and advice for effectively coping with exam stress.

An essential first step in managing exam stress effectively is being able to spot the early signs and symptoms. Many students often overlook the symptoms, attributing them to general fatigue or a busy schedule. Ignoring these early indicators can lead to negative long-term consequences, both mentally and physically. Symptoms can range from minor issues like headaches, irritability, or a loss of appetite to more severe conditions such as chronic fatigue, nausea and even panic attacks.

Early recognition empowers you to address these symptoms before they escalate into major concerns that could severely hinder your exam performance. A helpful way to monitor stress is by maintaining a stress diary. Documenting your feelings, sleep patterns and any triggers can help you better understand your anxiety levels and how to manage them. Various apps and online tools are available to help you track your stress symptoms, offering actionable advice to help you cope.

One of the most effective treatments for exam stress is preparation. A well-structured revision schedule can dramatically reduce your anxiety levels during exam period. Start by breaking your syllabus down into smaller, manageable portions. Allocate specific time slots for each topic, ensuring that you maintain a balance between different subjects. Scientific research has shown that meticulous planning can significantly lower stress levels.

If the concept of designing a study schedule seems daunting, professional help is available. A tutor can help manage your exam stress by building a customized revision plan and offering a regular point of contact for academic support. Follow the link to view the subjects taught by TeachTutti.

The role of physical exercise in stress management cannot be overstated. Many students assume that dedicating every waking moment to study will result in better grades, neglecting their physical health in the process. This is a misconception that can actually exacerbate stress levels. Exercise is far more than a simple diversion or way to 'burn off steam'. It is a scientifically backed method of stress relief, offering several benefits that can positively impact your academic performance. Physical activity triggers the release of endorphins, which are natural mood elevators that work to counteract stress hormones like cortisol.

Exercise can also improve cognitive function, resulting in better concentration and enhanced memory retention - essential skills during any examination period. You don't have to engage in rigorous physical training to enjoy these benefits. Even moderate exercise like a 20-minute walk, a short bike ride, or a quick yoga session can produce noticeable effects. Leading health organizations like the World Health Organization recommend at least 150 minutes of moderate-intensity physical activity per week, even during stressful periods like exams.

Mindfulness techniques, such as meditation or deep-breathing exercises, have been shown to effectively mitigate stress. These practices promote relaxation, focus, and a sense of well-being. According to a study, regular mindfulness practice can lead not only to lower stress levels but also improved mental health. A mere 5-10 minutes of mindfulness exercises per day with deep breaths can provide you with the tools you need to manage stress better and keep things in perspective. 

It's tempting to think that the more hours you put in, the better you'll perform. However, this can be counterproductive and exacerbate stress. Breaks are not a waste of time; rather, they are small investments in your overall productivity and mental health. A short pause allows your mind to rest, reset, and be ready for the next round of intense concentration. You can stand up, stretch, or even take a brief walk outside. Studies have shown that breaks can improve focus and creativity, boosting your overall performance.

The internet is replete with valuable resources that can aid you in your preparation. Platforms such as Coursera offer free courses and tutorials in various subjects. Utilizing these resources wisely can be an excellent supplement to your study plan. However, the trick lies in staying focused. Beware of the lure of unrelated websites or social media platforms that can distract you and add to your stress levels.

What you eat can significantly impact how you feel. A balanced diet rich in essential nutrients can help maintain your energy levels and increase your ability to focus. Avoid sugary snacks or caffeinated beverages as they can lead to fluctuations in your energy levels, worsening your stress. Instead, opt for healthier options like fruits, vegetables, and lean proteins. Consuming a balanced diet can help you keep your stress hormones in check.

Seeking support is crucial when dealing with exam stress. Often, students feel that they have to cope alone, which can lead to isolation and increased stress. If you're struggling to cope, it's important to remember that it's okay to ask for help if needed; talking to someone about your concerns can provide a fresh perspective and emotional relief. It can be a family member, a friend, or even a professional. Websites like MIND offer resources and avenues for professional help.

But support is not just about emotional venting. It also involves seeking academic assistance when you need it, whether it's clarification on a topic or a review of a practice paper. In situations like these, a tutor can provide invaluable help.

Conquering exam stress requires a well-rounded approach, balancing physical activity, study methods, and emotional well-being. We're all different and that's okay so feel free to test these techniques out to find what works for you. By incorporating one or more of these techniques, you stand a better chance of managing exam stress effectively.

If you’re looking for customized help tailored to your specific needs, a TeachTutti tutor could be the answer to a more structured and stress-free study experience. Visit our subject list today to find the perfect tutor for you.