Exam stress affects almost everyone. A little stress can help you stay sharp, but too much stress can negatively affect your performance. In this article, we share tips to manage exam stress.
Exam stress is the tension and anxiety you may feel before, during, or after tests and exams. It's a normal reaction of your body to a challenging situation.
A little stress (positive tension) can help you focus. But too much stress can lead to blackouts, sleep problems, or even physical complaints.
Recognizable symptoms of too much stress:
- Sleep problems or difficulty falling asleep
- Concentration problems or 'blank mind' during tests
- Physical complaints like headaches or stomachaches
- Worrying or negative thoughts
The best way to reduce exam stress is good preparation:
Procrastination increases stress. Make a study plan and start reviewing at least a week before your exam.
Don't try to learn everything at once. Divide the study material into smaller parts and plan a piece each day.
Ask your teacher for practice exams or search online. Practicing under exam conditions reduces uncertainty.
Your brain needs sleep to process information. Get at least 8 hours of sleep per night, especially in the week before your exam.
Breathe in for 4 counts, hold for 4 counts, breathe out for 4 counts. Repeat this 5-10 times. This activates your parasympathetic nervous system and calms you.
A walk, cycling, or sports help release tension. Plan at least 30 minutes of movement every day.
Imagine yourself taking the exam calmly and confidently. This mentally prepares you for success.
Replace negative thoughts ('I can't do this') with realistic ones ('I studied well and I'm doing my best').
The morning of the exam:
- Have a good breakfast but not too heavy
- Prepare all your things the night before
- Arrive on time so you can start calmly
During the exam:
- First read through all questions
- Start with the questions you're sure about
- Watch your time but don't panic
- During a blackout: breathe calmly and start with something else
Sometimes stress is too much to handle alone. Seek help if:
- Your stress affects your daily life (sleep, eating, social)
- You experience panic attacks or severe anxiety
- You feel depressed or hopeless
Where can you go in Belgium?
You can talk to your school's CLB, your GP, or call AWEL (102 - free and anonymous for young people). French-speaking: 103 Écoute-Enfants. Adults: Tele-Onthaal (106). You're not alone!
- Exam stress is normal - a little tension can help
- Good preparation is the best stress reducer
- Use relaxation techniques like breathing and movement
- On exam day: stay calm and manage your time
- Seek help if stress becomes too much (CLB, AWEL 102)