How to Handle Exam Stress in the Last Month

Feeling nervous before exams is normal. A small amount of pressure helps you focus. The trouble starts when worry grows so big that you cannot sleep, cannot concentrate, or freeze when you open the paper. These habits help.

Break the work into small pieces

A syllabus feels huge when you look at all of it at once. Write a list of chapters, then choose only today's two or three. Ticking things off shows you real progress, and progress calms the mind.

Keep your body in good shape

• Sleep at least seven hours. Staying awake all night before a paper usually costs more than it gives.
• Eat proper meals and drink water. Do not live on tea, energy drinks and snacks.
• Take a 20 minute walk or do some light exercise every day.

Slow down your breathing when panic comes

If your heart races or your mind goes blank, put your feet flat on the floor, breathe in slowly for four counts, hold for a moment, and breathe out for six counts. Repeat five times. Slow breathing tells your body that you are safe.

Stop comparing

Other students will tell you they studied all night or finished the book three times. You do not know if that is true, and it does not matter. Compare yourself only with where you were last week.

Talk to someone

A friend, a parent or a teacher can help just by listening. If worry is stopping you from eating, sleeping or studying for many days, tell an adult you trust. Asking for help is a sign of strength.

Our teachers also keep an eye on how students are coping during class and will talk to you and your parents if they notice you are struggling.