How to Cope with Exam Anxiety

Exams can be a daunting experience for many GCSE students. As the pressure mounts, it’s normal to feel stressed or anxious. While some nerves can be helpful to motivate you, excessive anxiety can hinder your performance and make the process overwhelming. Here are some practical strategies for both students and parents to tackle exam anxiety.

Understanding Exam Anxiety

What Is Exam Anxiety?
Exam anxiety is a form of performance anxiety that arises when a student feels extreme stress or fear about an upcoming test. It may manifest physically (e.g., headaches, stomachaches, rapid heartbeat), emotionally (e.g., irritability, sadness), and cognitively (e.g., difficulty concentrating, negative thoughts).

Why Does It Happen?

For students, exams represent significant milestones that can affect future opportunities. External pressures, such as meeting school targets or parental expectations, can amplify this anxiety. Often, it stems from a fear of failure or lack of preparation, making the exams feel like insurmountable challenges

Strategies for Students

1. Plan and Prepare

A well-structured study plan is your best defence against exam stress. Break your revision into smaller, manageable chunks, focusing on one topic at a time. Use tools like timetables, flashcards, or apps to stay organised.

• Start Early: Avoid last-minute cramming, as it increases anxiety.

• Practice Papers: Familiarise yourself with the exam format by completing past papers under timed conditions.

Read this blog post about how to plan for your mock exams

2. Develop Effective Study Habits

How you study matters as much as how much you study. Experiment with different methods to find what works for you:

• Use active recall techniques to test your memory.

• Break study sessions into 25–30 minute intervals, followed by short breaks.

• Study in a quiet, clutter-free environment to minimise distractions.

3. Prioritise Your Wellbeing

Your mental and physical health are crucial during exam season. Small healthy adjustments can make a big difference:

• Sleep: Aim for 8–10 hours of quality sleep each night to improve focus and memory.

• Exercise: Regular physical activity reduces stress and boosts mood. A 20-minute walk or a quick home workout can help clear your mind.

• Nutrition: Eat balanced meals and stay hydrated. Avoid excessive caffeine or sugary snacks that can worsen jitters.

4. Practice Relaxation Techniques

When anxiety starts to take over, grounding techniques can help:

• Deep Breathing: Inhale for 4 seconds, hold for 4 seconds, and exhale for 4 seconds. Repeat until you feel calmer.

• Visualisation: Picture yourself confidently answering exam questions and succeeding.

• Mindfulness: Apps like Calm or Headspace can guide you through mindfulness exercises to ease tension. Insight Timer has hundreds of free meditations to listen to

5. Challenge Negative Thoughts

Anxiety often feeds on self-doubt. Replace negative thoughts with positive affirmations:

• Instead of “I’ll fail this exam,” say, “I’ve worked hard and will do my best.”

• Remind yourself that one exam does not define your worth or future.

6. Know When to Take Breaks

Studying for hours on end is counterproductive. Stop studying at 8 pm for example. Schedule regular breaks to recharge and do something you enjoy, such as listening to music, playing a sport, or spending time with friends. 

How Parents Can Help

Parents play a pivotal role in supporting their children through exam stress. Here are some practical ways you can help:

1. Create a Supportive Environment

Offer a calm, encouraging atmosphere at home. Avoid adding pressure by setting unrealistic expectations or frequently reminding your child about the stakes. Instead, emphasize effort over results and reassure them that you’re proud of their hard work.

2. Encourage Healthy Habits

Help your child maintain a balanced routine by ensuring they eat well, sleep adequately, and take breaks. Gently remind them of the importance of self-care, particularly during intense revision periods.

3. Recognise the Signs of Overwhelm

Look out for signs of excessive anxiety, such as mood swings, withdrawal, or physical complaints like headaches. 

4. Be available to listen

Sometimes, simply having someone to talk to can make a world of difference. Listen without judgment, and avoid dismissing their feelings with phrases like “You’ll be fine.” Instead, validate their concerns and offer encouragement.

5. Help with time management

Assist in creating a realistic study schedule, ensuring your child balances work with downtime. Avoid micromanaging, as this can feel controlling, but check in periodically to see how they’re managing their workload.

6. Seek professional help if needed

If your child’s anxiety becomes unmanageable, consider seeking support from their school counselor or a mental health professional. Early intervention can prevent stress from escalating.

The week of the exam can feel particularly intense. Here are some additional tips to navigate it:

• For Students:

  • Avoid over-revising the night before. Instead, review key concepts and get a good night’s sleep.

  • Arrive early for the exam. Being late will add to any anxious feelings

  • Remember to breathe deeply and read each question carefully during the exam.

• For Parents:

  • Prepare breakfast to help your teenager start the day right.

  • Keep stress levels low at home by offering calm and positive support.

Exams are challenging, but with the right strategies, you can manage your anxiety and perform to the best of your ability. Remember, exams are just one part of your journey. They do not define your potential or future.

For parents, your support and understanding are invaluable. Encourage your child to take things one step at a time and remind them that their well-being matters most.

By staying organized, prioritising self-care, and fostering a positive mindset, you can turn exam season into an opportunity for growth rather than a source of fear.