Under pressure? Top tips for exam nerves

When we’re stressed, our “fight or flight” response kicks in, which is our body’s way of protecting us in threatening situations, real or perceived. 

Stress can affect our bodies (increased heart rate, tightness in our chest, stomach troubles), our mood (lack of motivation or focus, feelings of agitation) and our behaviour (withdrawal from friends and family, changes in eating habits).

If you notice any of these stress symptoms while preparing for exams, try box breathing. Get comfortable, close your eyes (if possible), and focus on your breathing. Imagine your breathing following the shape of a square or box.

•    Inhale, preferably through your nose, for four seconds. 
•    Hold your breath for four seconds. 
•    Exhale slowly through your mouth for four seconds. 
•    Pause for four seconds before breathing in again. 
•    Repeat this process as many times as you can. 
 

Interestingly, Ma et al. (2017) determined that routine diaphragmatic breathing practices, such as box breathing, led to lower cortisol and stress levels, while improving participants’ attention span. Engaging in even thirty seconds of routine deep breathing can help you feel more relaxed, in control, and able to address the problem at hand. Try it as you study!

Studying for final exams can be challenging, and many students cope by avoiding stressors, such as skipping study sessions or staying in bed for prolonged periods.

Instead, practice taking small steps to approach anxiety-provoking situations.

•    If you are struggling while studying for an exam, try sending an email to the professor for help. 
•    If you are feeling lonely, try connecting with a classmate.

Our minds can play tricks on us when we are stressed, which can lead to negative thoughts and incorrect beliefs. For example, you could convince yourself you are going to fail an exam, even though there is no evidence to support this conviction.

Before you accept your beliefs, try challenging them. Ask yourself whether what you are thinking is fact or opinion.

You may find that a heavy workload is causing you stress, especially if this is one of the first times you are managing it entirely on your own. Take steps to help yourself by not leaving studying until the last minute.

Make a study schedule, give yourself plenty of time to review the notes for each course, and stick to your plan. In this way, you can avoid rushing or trying to do too much at once; this will help you feel more relaxed and in control of your workload.

Habits such as healthy eating, consistent physical activity, and regular sleep are extremely important in regulating your mood and managing stress.

Here are some ways that you can practice self-care:

•    Exercise, eat healthy, dedicate time to relaxing activities, get some fresh air. 
•    Set a consistent time to go to sleep and to wake up every day. 
•    Avoid using your bed for activities other than sleep, like studying. 
•    Limit caffeine in the evening and limit alcohol altogether; both interfere with restful sleep. 
 

Researchers like Okano et al. (2019) suggest that longer sleep duration, better sleep quality, and greater sleep consistency were all associated with improved academic performance. Studies showed that up to 25% of variance in performance was related to sleep!

While anxiety and worry are natural, and sometimes useful, human emotions, it’s important to seek professional help when they become prolonged, excessive, or prevent you from functioning on a daily basis. If you’re having trouble distinguishing between normal and excessive anxiety or worry, visit the Health and Wellness Getting help for students webpage to start.
 
Here are a few other helpful resources:

• Try the self-help tab on the uoWellness app.
• Seek support online, including Therapy-Assisted Online (TAO) resource.
• Book a personalized health education session with a health promotion specialist to discuss how to manage your workload and discover more support services on and off campus.
• If you’re really struggling, go to our immediate support webpage.