How to deal with exam stress?

By Anjali Rameshbabu

Exam. As students, this is probably one of the most unpleasant words we hear.  Our reactions can range from general anxiety to sleepless nights to even falling ill.

While exams are a way to test what we have learned in class, they can really be a test of our coping skills because of the stress involved in preparing for them along with the immense pressure to succeed. Somewhere along the line, it became more about getting the highest score than learning the material itself.  Students are less concerned about understanding the implications of Newton’s laws of gravity for NASA’s space walks or relating our history & civics lessons to India’s current status as the world’s largest democracy; it’s more about memorizing dates, remembering facts, practicing diagrams, acing exams.

They are, however, inevitable. As much as we’d like to deny it, tests do motivate us to learn important concepts, some of which we will continue to remember much later in life. Nonetheless, for many of us exams are negative events that are accompanied by varying stress levels. A low-level of stress can sometimes be helpful in keeping us focused and determined. Higher stress levels, on the other hand, only end up being detrimental to our learning as well as our health. So instead of wishing away exam and stress, let’s find ways to cope effectively with them.

Let’s begin with the cause of exam-related stress. I can guarantee that in most cases, the cause is LMC. Sounds official, doesn’t it? For sure! Last-Minute Cramming! As much as we’re told to maintain a study routine through the academic year or at least get an early start before exam time, we like to ignore it. It’s such a long time away, why bother? Well, you will, when you only have one week left and 15 chapters to learn—in each of your ten subjects! Here’s the oldest trick—don’t procrastinate. Even if it annoys you to study without an upcoming deadline, you’ll thank yourself when it’s exam time. This doesn’t mean sacrificing your fun time. With some good planning, you can strike a fine balance between work and play, and manage all the things important to you.

In an earlier article for Shiksha, I discussed how some people are better test takers than others. It’s a skill that you can develop by taking many practice tests (so plan ahead and give yourself more time!). Also, feel free to ask your teacher how best to prepare. Clarify to him or her that you are not asking what will appear on the exam! You simply want advice on improving your study skills. Perhaps you can even come up with a study plan together. Don’t isolate yourself. Share your anxiety, discuss your concerns, reach out for help. There are always people willing to support you.

For many, the cause of worry is forgetting. All the material seems to be floating precariously in your memory tank, waiting to trickle out and evaporate. Know that you are not alone. Just study smart. Pace yourself by breaking up your larger study material into smaller, more manageable chunks, and test yourself after learning each chunk. Also, relate the material to something familiar, using real-life examples. This will deepen your understanding of the material and you are less likely to forget it. For other things that simply need “mugging”, there are strategies, called mnemonics that can help you remember more efficiently. For example, make up stories, poems, or tag lines involving the material or string up the first letters of a sequence into a word (remember the acronym VIBGYOR?).

On exam day, it’s possible that even if you are feeling relaxed, being around friends who are stressing out or cramming to the last minute will end up making you nervous too. If this is true for you, walk away to a calmer section of the room. Distract yourself with something that works for you; may be hum your favorite tune, meditate or pray, take a few deep breaths, drink a sip of water, or just look out the window.

Let’s assume that you’ve given yourself adequate practice tests, you remember the material well, and don’t seem to have any uncertainties.  Why the stress then? I can hear you shout: because it’s an exam! True as that may be, you would also agree that being stressed could cause you to blank out, even when you’re well prepared. Ask yourself: does stress help? It’s not exactly worth it if it prevents you from doing well, is it? Remind yourself of this each time you find yourself getting anxious.

We often tend to magnify the idea of an exam to such a degree that it becomes an insurmountable mountain. Work on turning down this exam hype a notch. Ask yourself another question: What’s the worst that could happen? It’s only an exam.  Of course, it is a measure of success but if you’ve done your very best, there is nothing to worry about. Exams measure your knowledge in a specific subject; they do not measure your worth. If things don’t turn out stellar, there’s always next time. Resist the urge to glorify the status of an exam to more than life itself.

I’ll leave you with some important facts about stress. You have perhaps already heard that stress can directly and indirectly impact your health.  Here’s how: Stress can compromise your immune system, which is your body’s natural ability to fight against diseases. This is why people tend to fall ill more easily when they’re stressed. Indirectly, stress can affect your health through your behaviors, for example, not getting enough sleep, skipping meals or eating junk food, or smoking. Also, you’re more likely to be irritable and snap at those around you, which can further aggravate your stress level. Stress can have serious consequences for your health—yes, even short-term and immediate ones.

Remember, like exams, stress is inevitable. For every non-productive, unhealthy way of coping, there are several positive, productive, healthy, and effective alternatives. Don’t let stress beat you, you beat it. Why? Because it’s your choice to allow stress to affect you and your decision not to let it.

About the author

Anjali Rameshbabu holds a Ph.D. in Psychology from the University of Wisconsin-Milwaukee, USA. Her expertise is in designing interventions to help people adopt and maintain positive health behaviors.