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Exam Stress

Final exams can intensify academic stress. For some students, the extra pressure of exams can sharpen thinking and drive focused study. For others, stress and anxiety can get in the way of effective study and damage exam performance.

Don't let exam stress overwhelm you. Here are some tips for staying calm and giving the exams your best effort.

Effective Study Tips

• Get accurate information about the time and location for each of your exams and what you'll be allowed to have with you.
• Plan ahead. Create a schedule showing the dates and times of each exam and the times you'll study for them. Concentrate on your most difficult subjects when you're most alert, whether that's in the morning, the afternoon, or the evening. Be flexible in following your schedule, giving more time for harder subjects, if needed, and allowing time for rest and breaks when you find yourself too tired to concentrate.
• Make a list of topics you'll need to study for each of your exams, and check them off as you cover them.
• Talk with your professor or your classmates if you have questions about an exam or have trouble with some aspect of the subject.
• Join or form a study group. The social reinforcement of the group can help keep you on task. Asking and answering questions can help solidify your understanding of a subject.
• Eliminate distractions. Find a quiet place to study, such as the library, where you won't be distracted by sounds or other people. Turn off your phone while you study, and disable alerts that pop up on your laptop or tablet screen. Even momentary distractions pull your mind out of its focus on your studies, so you remember less and take more time to absorb information. Take a break from social media until exams are over.
• Take regular minibreaks to recharge. Take a five- or ten-minute break every hour to stand and stretch or go for a quick walk outside. You'll come back to your studies with a clear head and more mental energy.
• Practice—on copies of previous exams, if they are available, or by retaking tests you've had throughout the term.

Ways to Manage Exam Stress

• Aim to do your best, not to be perfect. Be kind to yourself, accepting that no one is perfect all of the time. Set high but achievable standards for yourself.
• Take care of yourself. Eat healthy meals at regular times. Get some physical activity every day. Get the sleep you need. Healthy eating, exercise, and sleep habits all help to reduce stress, lift your mood, and sharpen your thinking. A good night of sleep is especially important the night before an exam.
• Avoid stimulants. Limit consumption of coffee and other drinks with caffeine, especially in the afternoon and evening. Cut out alcohol and tobacco during the exam period, too. All of these substances can make you tense and interfere with the sleep you need as you prepare for exams.
• Take breaks to recharge and calm yourself. When you come back to your studies, you'll have more energy and better concentration, so make time in your schedule for short breaks to do something fun and relaxing. That might be
  • Dinner with friends
  • Watching a comedian
  • A walk in nature
  • Drawing or coloring
  • Playing with a pet
  • Taking a bath or shower
  • Listening to music
• Use relaxation techniques, such as
  • Deep breathing
  • Visualization
  • Progressive muscle relaxation
  • Mindfulness or meditation

During the Exam

• Bring a water bottle and a healthy snack, like nuts or a piece of fruit, if allowed.
• Sit where you can see a clock or bring a watch, if allowed, to keep an eye on the time.
• Read the instructions carefully, and scan what will be expected on the exam.
• If you feel tense or panicky, practice deep breathing. Take deep, slow breaths for a minute, and feel the calming effect.
• If you get stuck on a question or your mind goes blank, move on to the next one. You can return to the question later if the information comes back to you. One effective strategy is to answer easier questions first and come back to harder ones.
• Pace yourself. Don't rush, and don't get bogged down for too long on one section. Check the remaining time periodically. Leave a few minutes at the end to review your work.

After the Exam

• Move on. Don't spend time criticizing yourself for any errors and omissions on the exam. Feel good about what you knew and what you did well. Skip any recap with other students, too, as these can make you feel worse. Instead of ruminating on the completed exam, look ahead to the next one.
• Reward yourself. Take a break to do something you enjoy. Let go of stress from the exam. When the tension is gone and your head is clear, you can get back to studying for your next exam.

Know when to seek help.

If these tips aren't enough for you, and you're still feeling stressed, overwhelmed, or discouraged, you might benefit from talking with a mental health professional. Contact your college's health service to see what supports are available to you. You might also find a psychologist or mental health counselor on your own.

An expert can help you understand the sources of your stress and help you take steps to address them. That might be by changing ingrained habits of thought and behavior, trying new study strategies, or treating a clinical problem such as depression or anxiety disorder that could be contributing to your feelings of stress.