Managing Exam Stress and Anxiety the Healthy Way

Mental health refers to a person’s emotional, psychological and

social well-being. It influences how one thinks, feels and acts in

our daily lives.

Examination anxiety is a form of performance anxiety often

triggered by high expectations, previous test results, fear of failure,

pressure to perform, or perfectionism. It becomes a concern when

it interferes with a student’s ability to study effectively, attend

exams, or think clearly during a test.

What is Stress?

Stress is a common feeling we get when we feel under pressure,

overwhelmed or unable to cope. It can be defined as any type of

change that causes physical, emotional, or mental strain. Stress

is your body’s response to anything that requires attention or

action.

Signs of Stress?

Stress can cause headaches, muscle tension, fatigue, and

changes in appetite. Some students may experience stomach

problems, rapid heartbeat, or trouble sleeping, while others may

feel constantly tired despite resting. Increased sweating, shaking

hands, or frequent colds can also be indicators that the body is

under strain.

What is Anxiety?

Anxiety is feeling fear or uneasiness. It can be a normal reaction

to stress, such as a problem at work or a test at school. It can help

you cope and even motivate you to focus.

Signs of Anxiety?

Anxiety can cause a range of symptoms including a rapid

heartbeat, chest tightness, shortness of breath, sweating,

trembling, or headaches. Muscle tension in the neck and

shoulders is common, as well as stomach discomfort, nausea, or

changes in appetite. Many students struggling with anxiety also

find it hard to fall asleep or stay asleep, which only adds to their

stress.

Tips on how to manage stress and anxiety:

1. Start Early and Stay Consistent

Avoid last-minute cramming by creating a study plan well ahead of

exams. Regular and consistent study sessions help reduce pressure

and improve information retention.

2. Find Your Ideal Study Method

Everyone learns differently. Identify what works best for you,

whether it’s visual aids, group discussions, or quiet solo study

sessions,and stick with that approach.

3. Seek Support When Needed

Talk to friends, mentors, or counselors if you feel overwhelmed.

Sharing your concerns can ease emotional pressure and provide a

useful perspective.

4. Focus on Progress, Not Perfection

Instead of aiming for flawless performance, focus on gradual

improvement. Each study session and exam is an opportunity to

learn and grow.

5. Believe in Your Preparation

Trust the work you’ve put in. Remind yourself that many students

have faced exams and succeeded, and so can you. Confidence

goes a long way toward steady performance.

DID YOU KNOW?

Stress is caused by external events, while anxiety is caused by your

internal reaction to stress. Stress may go away once the threat or

the situation resolves, whereas anxiety may persist even after the

original stressor is gone.

. -Scott,E.,PhD.(2024,June20). What is stress? Verywell Mind.

https://www.verywellmind.com/stress-and-health-3145086