Conquering Exam Stress - tips

by Jo Dampier from jostherapy.com

How to manage exam stress: Practical tips

There are many strategies that can help ease exam stress and improve focus. Here are some key techniques:

1. Plan ahead

Breaking your revision into manageable chunks over time reduces last-minute panic. Create a realistic revision schedule and stick to it.

2. Use active revision techniques

Simply reading notes isn’t always effective. Try active learning methods like:

• Summarising key points in your own words

• Teaching the material to someone else

• Practicing past papers under timed conditions

3. Take care of your body

Your brain needs rest and nourishment to function well. Prioritise:

• Sleep: Aim for at least 7-8 hours per night.

• Nutrition: Eat balanced meals and avoid excessive caffeine or sugar.

• Exercise: Even a short walk can reduce stress and boost focus.

4. Practice relaxation techniques

Incorporate mindfulness, deep breathing, or meditation to calm your nervous system and improve concentration. Try this 5-minute guided meditation.

5. Challenge negative thoughts

If you find yourself thinking, “I’ll never be ready,” reframe it as: “I am doing my best, and that is enough.”

6. Know when to take breaks

Studying for long hours without breaks can lead to burnout. Use techniques like the Pomodoro Method (25 minutes of study, 5-minute breaks) to maintain focus.

7. Seek support

You don’t have to go through exam stress alone. Talk to friends, family, teachers, or a counsellor if you need reassurance or guidance.

This blog post is written in collaboration with our good friend Jo, at Jo's therapy, offering comprehensive and supportive techniques to help with exam stress. Download the free guide below to help your teen achieve and succeed.

https://jostherapyhub.podia.com/exam-stress-survival-guide