Exams can be a major source of stress for many students, and it’s crucial to know how to manage it to prevent it from affecting your performance. Here are some tips, supported by research, to help you navigate these intense periods of your student life.

• Practice Relaxation Techniques

Relaxation methods such as deep breathing, meditation, or yoga are effective tools for alleviating stress. These techniques help reduce anxiety and induce a state of calm. A study conducted by Khalsa et al. (2019) among university students demonstrated that practicing yogic breathing contributed to decreasing their stress levels.

• Get Plenty of Sleep

Sleep is essential for mental and physical well-being. A lack of sleep can increase stress levels, heighten irritability, and impair concentration. According to a study by Dewald et al. (2010), students who sleep less than six hours per night tend to have higher stress levels during exam periods.

• Engage in Regular Physical Activity

Physical activity is known for its benefits on both mental and physical health. A study by Huang et al. (2020) reveals that students who engage in regular physical activity have lower stress levels and achieve better academic results. Exercise also helps oxygenate the brain and release endorphins, which improve mood and reduce anxiety.

• Be Proactive and Organized

Good time management and effective organization are key strategies for limiting stress before an exam. Breaking down the material to review into scheduled periods helps avoid running out of time as the exam approaches. Seipp (1991) demonstrated that students who adopt a structured and well-organized approach exhibit much lower stress levels during exams.

• Seek Support from Loved Ones

Social support plays an important role in reducing stress by providing moments of comfort during periods of pressure. A study by Farooq et al. (2011) observed that medical students who received support from their family and friends had lower anxiety levels during their exams.

Sources

• Dewald, J. F., Meijer, A. M., Oort, F. J., Kerkhof, G. A., & Bögels, S. M. (2010). The influence of sleep quality, sleep duration and sleepiness on school performance in children and adolescents: A meta-analytic review. Sleep medicine reviews, 14(3), 179-189.

• Farooq, M. S., Chaudhry, A. H., & Khan, M. A. (2011). Exam anxiety and its predictors: a survey of medical students. Journal of Ayub Medical College Abbottabad, 23(3), 128-133.

• Huang, Y. C., Lin, Y. C., Hung, C. L., Chang, Y. K., & Wu, Y. T. (2020). Exercise, stress, and academic performance among college students. Journal of Physical Education and Sport, 20(2), 642-648.

• Khalsa, S. B. S., Hickey-Schultz, L., Cohen, D., Steiner, N., & Cope, S. (2019). Evaluation of the mental health benefits of yoga in a secondary school: a randomized controlled trial. Journal of psychiatric practice, 25(6), 437-450.

• Seipp, B. (1991). Anxiety and academic performance: A meta-analysis of findings. Anxiety research, 4(1), 27-41.