How to Deal With Exam Stress

Short answer: A little exam stress can keep you motivated and focused, but too much drags you down. The way through is to keep a steady routine with regular breaks, go easy on caffeine, manage the expectations on you, look after yourself, and ask for help when you need it. And remember, one exam doesn’t define you.

When exam stress takes over

Stress tends to run higher than usual around exam time. A little can help you stay motivated and focused, but too much works against you.

Exam anxiety can be genuinely overwhelming, frustrating and draining. When it all feels like too much, there are things you can do to keep your cool. Revising a huge amount of material in a short window is hard, and feeling like you don’t know the content well enough only adds to the stress.

Keep a routine and take regular breaks

Regular study breaks are essential, and so is making time for relaxation and exercise. It’s not a waste of time, it’s part of what makes studying work.

Mindfulness helps you focus on the present moment. Going for a walk, a run, or to the gym is a great way to get out of your own head and can actually sharpen your focus. Taking a break to watch your favourite show or head to the cinema is a good idea too.

Go easy on caffeine

Caffeine and energy drinks give you a quick burst, but they’re not doing you any favours in the long run. They can leave you feeling unwell and disrupt your sleep and concentration. You’ll focus far better with regular breaks, enough sleep, and some physical activity.

Manage expectations

Exams can pile on external pressure, especially when family or people you look up to are involved. It helps to remember: this is your life and your exam, and you’re in control of both. A few ways to keep expectations in check:

• Base your expectations on your past performance and the fact that you’re giving it your all.
• Put the exam in perspective. How much does it really matter in the grand scheme of things?
• Tell others what you think is realistic. Talk through your concerns, find out what they’re hoping for, and share how you feel.
• Let your own and others’ expectations guide your study, and lean on people for advice or help.
• Accepting support, especially from family, can make a real difference.

If things don’t go exactly to plan, there are always other options. Success or failure in an exam says nothing about whether you’re a good or bad person. Exams can’t measure that. All they assess is how well you present the required information on one day of your life. No more, no less.

Take good care of yourself

It’s easy to get so caught up in exams that you forget about self-care. Where you can, get a good night’s sleep, and try to eat plenty of fruit and vegetables to stay well through this period. There’s more in 10 ways to manage stress.

Ask for, and accept, help

If the stress is becoming too much, talking to a teacher or a counsellor can really help. So can practical and emotional support from family, whether that’s a lift home from the library or simply someone to talk things through with.

If you’d like to speak to someone impartial, you can call:

• Childline on 1800 66 66 66
• The Samaritans on 116 123

Looking ahead

If you’re sitting the leaving certificate, getting top marks for your first choice is wonderful, but it’s not the end of the world if you don’t. There are other routes into your course. That might mean taking some time to gain practical experience, or continuing to study. If you don’t pass a few subjects, you can retake them or move to a different school later. And if you accept another offer, you may well find you enjoy it, or that it suits you better than you expected.

The exam hall isn’t the place to be stressed

Whatever the obstacles, there’s always light at the end of the tunnel. Exams begin and end, and the stress that comes with them should end when the exam does. Once you’ve handed in your paper, there’s nothing more to be done, so try to relax a little afterwards. For ongoing support, see stress management and tips for dealing with stress and anxiety.

Frequently asked questions

Is exam stress normal? Completely. Most students feel it, and a little can even help you stay motivated and focused. It only becomes a problem when it’s overwhelming and starts affecting your sleep, focus or wellbeing.

How do I stop feeling overwhelmed while studying? Keep a steady routine with regular breaks, make time for exercise and relaxation, and go easy on caffeine. Breaks and good sleep actually improve your concentration.

How do I handle pressure from family about results? Remember it’s your exam and your life. Talk openly about what’s realistic, share how you feel, and put the exam in perspective. One result doesn’t define your worth.

What if I don’t get the results I wanted? There are always other routes: repeating subjects, gaining experience, or taking a different offer that may suit you better. A disappointing result isn’t the end of the road.

Where can I get help with exam stress? Talk to a teacher, a counsellor, or your family. You can also call Childline on 1800 66 66 66 or the Samaritans on 116 123 if you’d like to speak to someone impartial.

If it all feels like too much

Exam stress can weigh heavily, and you don’t have to carry it alone. If you’re struggling and need to talk, Childline is there on 1800 66 66 66 and the Samaritans on 116 123 (freephone). In an emergency, call 999 or 112.

Ready for some support?

Exam stress passes, and support can help you through it. You don’t have to manage it on your own.

Book an appointment and let’s work on it together.