The stress of exams! A feeling that most of us have experienced at least once in our lives. In fact, it’s perfectly normal to feel this way before or during exams. Almost everyone – even the most successful – finds themselves in the same situation. Especially since it’s a potential motivating factor that can really spur us on to work even harder to ensure success.

However, when this distress becomes so excessive that it starts to interfere with our ability to manage everyday life effectively, it usually means that it’s time to take action. So what exactly should we do? Here are some answers.

But first, where does exam stress come from?

As a general rule, stress is a natural response of the human organism to a situation that threatens its safety, even indirectly. But how could exams fall into this category, you might ask? In fact, any kind of assessment – even if it’s not academic – always calls our performance into question. And therein lies the problem. In other words, the pressure doesn’t come from the test itself, but rather from our anticipation of the results.

That’s why we often hear that, in the majority of cases, exam stress actually masks an underlying problem. Like fear of failure or fear of the unknown, for example. Sometimes, our expectations also contribute to the promotion of this negative feeling. For example, if you believe from the outset that you’re not going to pass a mid-term, you’re much more likely to let your apprehensions get the better of you. It could also be a bad experience from the past. Perhaps tests remind you of a former teacher’s mockery or psychological belittling.

On the other hand, to prepare for what’s about to happen, the body usually releases a hormone called adrenaline. Most of the time, this turns out to be an excellent thing, ensuring that we stay alert and ready to face anything. For some people, however, the exam stress they feel quickly takes over. Symptoms such as nausea, sweating and accelerated heart rate can occur at any time. As in all aspects of life, however, it’s important to accept our emotions authentically, so that they don’t end up eating away at us. If we choose to repress them, they do indeed grow.

A VICIOUS CIRCLE FORMS…
The desire to fight them head-on forces us to focus more on the wrong things. This fuels exam stress. Negative thoughts arise. “What if I forget everything I’ve learned? “What if the questions are too difficult? Too many thoughts like these leave no mental space to focus your full attention on the tests ahead. If you can’t get rid of them, they’ll create even more anxiety. And that will affect your ability to concentrate.

Eating disorders and loss of sleep will follow. And there’s another layer of stress; as mental health is closely linked to your ability to get enough sleep. Not to mention the moodiness and constant irritability that will become omnipresent in your daily life. And so on. That’s why managing exam stress effectively starts with the willingness to accept your emotions.

HERE ARE SOME USEFUL TIPS FOR MANAGING EXAM STRESS
A simple and effective strategy to combat exam stress is to prepare well in advance. For example, you can set up a very precise system for organizing revision times, taking into account your workload. This will help you to get to grips with the situation. You can also draw up a list of everything you need to bring to the exams to make sure you don’t forget anything. ID, invitations, summary sheets and anything else you might need.

You can also learn some stress management techniques to induce relaxation and calm when you’re particularly tense. Take up mediation or yoga, activate cardiac coherence, swap coffee for herbal tea and so on. The possibilities are endless. Similarly, practising specific breathing exercises – such as square breathing – are quick and effective ways of alleviating exam stress.

Various breathing techniques presented on the site are easy to master and can be performed anytime, anywhere. The ultimate tip is to learn to breathe deeply, concentrating your breath in your abdomen. This prevents shallow breathing (which is associated with stress and panic) from occurring. Physical activities can also help reduce anxiety. You may decide to go for an early-morning jog, or simply walk around the block before the event.

TURN EXAM STRESS TO YOUR ADVANTAGE
The mistake many of us make when faced with exam stress is to simply want it to go away. However, this will usually only have the opposite effect. For one thing, your anxiety will become your main focus. By giving it importance, you allow it to continue to grow. That’s why it’s probably wiser to accept your emotions rather than start an endless war with them.

So the next time you feel the stress of exams, try something radical. Instead of trying to get rid of it, harness its power. Understand it. Don’t fight every symptom that comes along. Welcome them as a sign that your body is ready to focus. Decide to work with this anxiety, not against it. Even this small change in your thinking can make a huge difference in your ability to take ownership of the situation.

How do you deal with stress on a daily basis?