Stay on top of your exam nerves

Plan ahead

Starting your revision early is key but there are other ways to prepare for exams as well. Familiarise yourself with what your exams will be like if you can. You won’t know everything about an exam, but these six things can help reduce your stress:

• Explore the exam topics and read the module learning outcomes in your handbook to work out what might come up
• Know the day, time and duration of each exam – and write them in your diary or calendar
• Visit the venue to familiarise yourself with how to get there, where you could wait and what the exam room will look like (if you can)
• Find out what equipment is or isn’t allowed ahead of time
• Find out how the exam paper or task is structured – is it multiple choice, short answer, long answer questions, or a practical? Is it divided into sections? Which questions are worth the most marks?
• Use past papers if you have access to them – they’ll give you an idea of what to expect

Keep fit 

Looking after your physical health is important all the time, but it’s especially vital when you’re under pressure. A good diet and the right amount of sleep can help increase your energy and improve your concentration, focus, and memory. All of these contribute to your subject understanding too. Try to:

• Have breakfast the morning of an exam to keep your blood sugar levels up
• Have a well-balanced diet with plenty of fruits, vegetables and foods that release energy slowly like brown rice, oats, nuts and seeds
• Exercise regularly to improve your mood and concentration levels – whether its a walk or competitive sport, exercising each day keeps you fit, takes your mind off study and releases endorphins in your brain to lift your spirits
• Get enough sleep and build a nighttime routine – lacking sleep will affect your ability to remember and communicate information, while having a bedtime routine can help you sleep and reduce your stress

Maintain a positive attitude

• Positive Visualisation: Use visualisation to relax before and during exams. Imagine positive, calming scenes, then add yourself sitting confidently in the exam room. Practise deep breathing while picturing moments like scanning questions or starting to write. Revisit these images during the exam to trigger calm and focus.
• Positive Thinking: Replace negative thoughts with affirmations and success imagery. Remind yourself of your strengths and how they’ve helped before. Repeat positive statements whenever doubts creep in. If you’re stuck, your tutor can help build skills and confidence.
• Growth Mindset: Avoid self-criticism when stressed. Acknowledge how you feel and encourage yourself instead. View challenges as opportunities to learn, and ask for help when needed. A growth mindset keeps setbacks from holding you back

Ask for help

When you get stressed it’s easy to withdraw and not want to talk to anyone. But talking to others when you’re struggling doesn’t mean you aren’t good or smart enough – it’s how you get better.

You can:

• Chat with your close friends – it can be helpful to talk about how you’re both managing your exams
• Discuss ideas with your classmates or study group – you might come up with something new together
• Speak with your parents or carers about how they can support you best
• Chat to your teacher or lecturer about what you’re studying; no question is too simple
• Connect with your school counsellor or uni welfare officer, who can offer advice and point you towards support services