How to Reduce Exam Stress and Anxiety - Step by Step Guide

Does the word exam make your heart race? Does your head feel heavy or do you lose sleep at night? You are not alone. In Bangladesh, where your future depends a lot on education and results, it is very normal to experience exam stress and anxiety. This stress is further increased due to excessive expectations from parents, teachers and yourself.

However, remember, a little exam anxiety can actually help boost your performance. The problem arises when it gets out of control. Unbearable exam anxiety symptoms can harm your preparation and health.

Don't worry! Study Corner BD is by your side. In this blog, we will see how to reduce anxiety before exam and what effective students' stress solutions can be as a student. Let's get started!

What is exam stress and anxiety? 

Exam stress is a mental and physical condition caused by excessive worry and fear of exam results.

Common Exam Anxiety Symptoms

If you search in your mind, what are the symptoms of exam anxiety? But you can compare the following points:

When these symptoms are so severe that they interfere with your studies or normal life, you may be suffering from test anxiety.

Causes of Exam Stress: Why Do Students Worry?

If you know the root of the problem, the solution is easy. Why is exam anxiety? There are some main reasons behind it, which are often seen in the case of students in our country:

• Additional Expectations of Parents and Teachers: There is often pressure from parents or teachers to do well. The anxiety of students in exams becomes the main reason.

• Lack of preparation or incompleteness: Not completing studies on time or poor preparation, fear among students and reasons for exam anxiety.

• Insufficient sleep: Sleep deprivation increases mental stress and reduces brain function.

• Comparison with classmates: Peer comparison is a significant stressor among students in Bangladesh, which can lead to feelings of failure.

Proven techniques to reduce stress before exams

It is important to follow some effective and proven strategies to reduce exam stress.

A. Plan Your Study Smartly

Avoid random reading and adopt specific strategies to reduce stress:

• Method 1-3-5-7: Revisit important topics 1 day, 3 days, 5 days and 7 days before exam. It increases the retention of information in the brain.

• Pomodoro Technique: 25 minutes of reading + 5 minutes break – Reading with this technique increases concentration and reduces stress. Learn more in ourPomodoro Technique Guide

• Revision Schedule: Complete the entire syllabus at least a week before the exam and keep time for revision. For practical tips, see ourStudy Schedule for Exams.

B. Maintain Healthy Lifestyle

Physical fitness is essential to reduce stress:

• Adequate sleep: It is essential to ensure 7-8 hours of sleep per day during exams. Sleep helps the brain process information.

• Balanced diet: Avoid excess coffee/caffeine. Eat fruits, vegetables and drink enough water.

• Regular exercise: Even a short walk or light exercise can reduce mental tension and help reduce stress while studying.

C. Relaxation & Mindfulness Techniques

Here are some great strategies to reduce test anxiety:

• Deep Breathing: Whenever you feel restless, slowly inhale through the nose (4 seconds), hold (4 seconds) and exhale through the mouth (6 seconds). It gives instant results.

• '3-3-3 Rule' (3-3-3 Rule): When anxiety is intense, see three things around, hear three sounds and move three parts of the body. It brings the mind back to the present.

• '5-4-3-2-1 Method' (5-4-3-2-1 Method): This anchoring technique involves seeing 5 things, touching 4, hearing 3, smelling 2 and tasting 1. These methods work great to calm the mind.

D. Positive Thinking and Support

Replace negative thoughts with positive ones: Instead of "I'll forget everything," say "I've prepared as best I can." Talking to friends or family can also help reduce stress.

How to stay calm in the exam hall

As important as it is to keep your mind calm before the exam, it is even more important to stay calm in the exam hall. Because this is the time for real performance.

• How to calm your brain before an exam: Close your book 5 minutes before the exam starts. Sit straight in your chair, close your eyes, and take a few deep breaths. Don't worry about what's going on around you, just focus on your breathing.

• Stay still while reading the question paper: Don't rush to write your answer as soon as you get a question. Read the entire question paper carefully.

• Avoid comparisons: Don't worry about what your friend sitting next to you is doing or how fast he or she is writing. Looking at someone else can increase your anxiety during the exam. Focus only on your answer sheet.

• Time management: Decide early on how much time you will give to each question. Save time by writing down the answers you know best first. Check our full guide onTime Management During Exams

For question-based strategies, see our blog onTips and Tricks to Master MCQ

What to do and avoid the night before the exam

Many people want to know how to deal with anxiety the night before an exam? A simple routine needs to be followed:

What to do (Exam Night Routine Tips):

• Light Revision: Just glance at notes or important formulas. Don't read anything new.

• Adequate sleep: Sleep at least 7-8 hours. Never skip sleep.

• Pack all necessary things (pen, admit card, scale).

• Eat light meals.

Avoid:

• Cramming or reading all night: This is the #1 worst habit for anxiety because it reduces brain function.

• Excess caffeine or sugary foods.

• Watching movies or social media late into the night.

Acute Exam Stress: When to Get Help?

In most cases, the techniques given by us to reduce test anxiety will help but in some situations it is necessary to take professional help.

When will you know you need help?

• If a Panic attack(sudden, intense fear and suffocation) occurs.

• If continuous severe insomnia or depression occurs.

• If you are unable to take an exam or attend class due to anxiety.

Seek help from teachers, school counsellors, or a mental health professional in such cases. Remember, asking for help is not a sign of weakness, but a sign of bravery.

Quick and Effective Ways to Reduce Exam Stress 

Below are some activities to relieve test anxiety, in the form of a checklist, which can reduce stress very quickly:

• Listening to music: Listening to favorite music for 10 minutes calms the mind quickly.

• 10 minutes walk: Walking outside for a short time or going to the roof.

• Stretching or yoga:Mild stretching of arms and legs reduces muscle tension.

• Journaling: Write down all your worries on a piece of paper.

• Power Nap: A short nap of 20-30 minutes around noon.

• Drink water: Drink a glass of cold water slowly.

Confidence is the key to success

Exams will come and go, but your mental health matters the most. Use stress as motivation instead of fear. With smart planning,effective study schedules, and healthy routines, you can face exams with confidence.

Remember, it is not the results – your efforts and perseverance that are the real victory. For exam success tips and personal support, visit StudyCornerBD.com now and check out our other study guides and resources.

All the best to you!