It’s quite normal to feel anxious or stressed at exam time. In fact, some anxiety can improve performance. But sometimes people get so anxious that the effects are quite disabling. The trick is to find your ideal level of anxiety- too much, or too little, can cause problems.

Certain styles of thinking mean that you are more likely to cause you to feel anxious. The reasons we give as to why things happen can affect our stress levels. Thinking negatively can create a feeling of helplessness and can lead to feeling fed up and stressed. It is more helpful to think in a more positive way.

For example:

"I’m no good at exams and I’ll never pass any"

"I’m never going to pass any exam"

Stress Busting Thought:

"I didn’t have enough time to learn all this stuff"

"This maths exam is very hard, but I usually find English easier"

"even if I do badly this exam, I still have 3 others I can get good marks in"

"I could have done better if I’d have started studying sooner"

pattern of negative thinking, you can reinterpret the thoughts in a more realistic or stress-busting way, as demonstrated above. For example:

"I’m going to fail all my exams" becomes "I intend to pass my exams, I’m working hard and can only do my best"

"I’ll never get all my revision done in time" becomes "I will get more work done if I structure my revision more effectively, make a revision timetable and decide priorities"

It’s important to take regular breaks from your revision, and at some point in the day it is helpful to do some physical activity. This will stimulate your circulation, and in turn should enhance your ability to study. It will also help you to sleep better at night.

Checking your breathing technique may reduce anxiety. Often when you are anxious breathing becomes shallow. Breathing deeply can help avoid the build up of tension or reduce it once it has occurred. For relaxation at its simplest, follow this sequence.

1. Breathe in slowly through your nose to the count of 8. As you inhale the air, imagine you are filling your stomach first, then your chest.
2. Hold this breath in for as long as it remains comfortable to do so.
3. Expel the air slowly through your nose to the count of 8.
4. Don’t take another breath until it is uncomfortable, and then repeat the sequence 1 to 4 again.

Three times is usually enough to reduce the level of tension and refresh you. This is a useful technique for the exam room.

For deeper relaxation you can learn progressive muscular relaxation. This involves tensing muscles then relaxing them. When your muscles are relaxed, you cannot be in a state of tension. A tape for muscular relaxation can be supplied on request.