Managing stress during exams

Studying & Exams, Well-Being

During exams, do you go blank, feel your heart racing, or find it difficult to breathe? Do you ever think, “I can’t do this” or discover that you suddenly know all the answers after the exam is over? If this sounds familiar, here are some great strategies for managing stress during exams.

Tip 1: Study smarter not harder
Tip 2: Be “in the know”
Tip 3: Maintain a positive outlook

If you are finding that your stress level is overwhelming remember, you can always access the resources at UVic’s Student Wellness Centre

 

Study smarter not harder

  • In the lead-up to the exam, space out exam review over longer periods of time.
  • Exercise regularly to reduce stress and maintain a healthy sleep pattern.
  • Create ideal study conditions and minimize potential distractions.
  • Devote the greatest amount of time to areas most in need of review
  • Create effective notes to optimize retention and recall.  
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Be “in the know”

  • In your last class before the exam, ask your instructor to specify the areas that will be emphasized, the exam question types, and the total time allocated.
  • Ask your instructor whether mock exams with answer keys might be made available and confirm what materials will be permitted in the exam room.
  • Ask your instructor questions about any course concepts you are confused about.  

Maintain a positive outlook

  • One of the best ways to reduce exam stress is through mindful self-awareness.
  • Use confidence-building self-talk to avoid thinking traps, such as fortunetelling, blackandwhite thinking, mind-reading, catastrophizing, and filtering.

Fortune-telling occurs when we predit that things will turn out badly (“I know I’ll never pass this exam”).

Black-and-white thinking happens when we view situations in terms of extremes, such as complete success or utter failure (“I always fail timed exams”).

Mind-reading entails assuming others think the worst of us (“My instructor doesn’t like me”).

Catastrophizing happens when we think something improbable is likely to happen (I might die from stress during this exam!). 

Filtering occurs when we pay attention to shortcomings while downplaying or ignoring accomplishments (“I left three questions blank so I’m definitely going to get a bad mark). 

To learn more about this topic and to get help

Book a free in-person or online appointment with a Centre for Academic Communication academic coach!

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