Mike Ellis-Martin 06/01/2025 Mike Ellis-Martin 06/01/2025

Exam Stress

Exam Stress

Living healthily with Exam Stress: A Guide for Students

Exams are an inevitable part of academic life. They can be a source of motivation, pushing us to achieve our best, but they can also bring stress and anxiety. As a hypnotherapist and former university lecturer, I’ve seen firsthand how exam stress can impact students' well-being and performance. In this blog, I’ll share some practical strategies to help you manage stress and thrive during exam season.

Understanding Exam Stress

Stress is a natural response to pressure. In small doses, it can sharpen your focus and drive. However, excessive stress can lead to anxiety, fatigue, and even burnout. Recognizing the signs—like having trouble sleeping, irritability, or difficulty concentrating—is the first step in managing it.

What are the signs that you might have unhealthy exam stress?

Exam stress can manifest in various ways, often affecting your mind, body, and emotions.

· Anxiety

· Dread

· Difficulty concentrating

· Finding it difficult to remember what you have just studied

You might notice physical signs as well:

· Headaches

· Difficulty sleeping

· Muscle tension

· Poor appetite or stress eating

Emotionally, you may feel irritable, overwhelmed, or unmotivated, despite wanting to do well.

If these signs sound familiar, it's important to recognize them as cues to take action and explore ways to manage stress effectively.

So, what can you do if you are getting any of these signs?

1. Practice Relaxation Techniques

At first it probably doesn’t seem to make sense - using valuable time to relax when you should be working hard, but relaxation methods can help calm your mind and body.

Techniques like deep breathing, progressive muscle relaxation, or guided visualization are highly effective, after a little practice.

As a hypnotherapist, I often guide students through these practices to help them stay grounded and focused, but here are a couple of things you can do anywhere.

· Deep Breathing: Try the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.

· Visualization: Picture yourself confidently taking the exam and achieving your desired results. This can reduce anxiety and boost your self-confidence.

The more you really practice these, the more effective they will become.

2. Maintain a Healthy Lifestyle

Your body and mind are connected. To perform your best, prioritize:

· Control your phone! Set aside periods of time where you are not dominated by what is happening on social media.

· Sleep: Aim for 7-8 hours of quality sleep. A well-rested brain is more efficient and retains information better.

· Nutrition: Eat balanced meals rich in fruits, vegetables, lean proteins, and whole grains. Avoid excessive caffeine, as it can heighten anxiety.

· Exercise: Regular physical activity reduces stress hormones and boosts mood. Even a 20-minute walk can make a difference.

3. Plan Ahead

One of the biggest contributors to exam stress is feeling unprepared. Create a study schedule well in advance of your exams.

But make it realistic! Is it a schedule you can achieve?

Break your syllabus into manageable chunks and allocate specific times for each topic. Consistency beats cramming every time.

Allocate time in your plan to follow your healthy lifestyle

4. Challenge Negative Thoughts

It’s easy to fall into a cycle of self-doubt during exams.

Replace negative thoughts like “I’ll fail” with positive affirmations such as “I’ve prepared, and I’ll do my best.”

Journaling or taking time to speak with a trusted friend can help reframe your perspective.

5. Seek Support early

You don’t have to face exam stress alone. Talk to your friends, family, or lecturers about how you’re feeling.

If stress starts to become overwhelming, consider professional support.

Most schools and colleges have student support departments, don’t be afraid to use them before you are really suffering.

Other professional help such as Hypnotherapy, can address underlying anxiety and help you develop a calm and focused mindset.

6. Practice Past Papers Under Timed Conditions

Simulating exam conditions can make the real thing feel less daunting. Practicing past papers helps you become familiar with the format and improves your time management skills.

Final Thoughts

Remember, exams are important, but they don’t define your worth. Taking care of your mental and physical health will not only help you perform better but also make the experience more manageable. “Keep your axe sharp”. With the right strategies, you can turn exam stress into an opportunity for growth and success.

If you’d like personalized advice or want to explore how hypnotherapy can help with exam stress, feel free to reach out. You’ve got this!

Contact me

Mike Ellis-Martin 28/05/2019 Mike Ellis-Martin 28/05/2019

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