Managing Exam Stress

1. Managing Exam Stress Test-taking anxiety or exam stress is very common students. It can be helpful or unhelpful. Exam stress needs to be managed.

2. What is Stress? • Stress is neither negative nor positive. • It is our body's normal response to challenge, threat or excitement. • The stress response is only a problem if it occurs too often, lasts too long or is overpowering.

3. Consequences of Stress? • The consequences of stress depend on how you interpret the physical symptoms. • Whether you experience these feelings as a help or a barrier determines whether you label your stress as positive or negative, motivating or paralysing. • An athlete would regard the feelings of stress such as a racing heart or breathing faster as “psyching up” for the event and will see them correctly as the body’s way of preparing for the challenge. • A student experiencing the same feeling might view them negatively and fear that they will cause him/her to “blank out” in the exam.

4. Consequences of Stress Continued? • The confident athlete will use their stress to improve their performance. • The nervous student will increase their anxiety by worrying about the stress and may hinder their performance. • These situations tell us something important about stress. • It can either be a barrier or an aid to success depending on how you interpret, label and control it.

5. Making Use of Your Stress! • It would be a mistake to get rid of all stress during exam time, because it is useful and necessary for you to perform at your optimum level. But in order to use it to your advantage you need to: • learn to accept the physical sensations of stress and label them positively • know at what level you are motivated or paralysed by your stress • bring your stress down to manageable levels.

6. How Can I Manage My Stress Productively? • Remember stress has both physiological and psychological effects. Try do deal with both. • Set Realistic Goals • Resist Comparisons • Face up to Outside Pressures • Never Mind the Competition – Just Do Your Best • Positive Self -Statements • Practice Negative Thought Stopping

7. How Can I Manage My Stress Productively Continued? • Rehearse Your Exam Two Days Before the Time • Visualise Success • Practise Muscle Relaxation • If Panicky, Try Distraction • Eat the Right Kinds of Food • Get Rid of Nervous Energy Through Exercise • Avoid Stress Enhancing Drugs • Beware of Alcohol • Try Aromatherapy • Other Stress Reduction Tips