Whether you’ve had a coffee overload in an attempt to stay up all night and catch-up on lost lessons or you’re getting panic attack after panic attack because you cannot fathom the thought of receiving a grade lower than expected, exam stress very often has its way into students’ reality.
“Academic stress is expected, and it is normal,” says AUBG psychologist Milena Simova. “Universities are meant to be difficult, and this requires students to get out of their comfort zone.”
However, that comfort zone can sometimes be stretched to a painful degree, and that is neither healthy nor, let’s face it, pleasant.
What is exam anxiety anyway?
“The number of counseling appointments significantly increases during midterm and final exam periods,” says Milena Simova.
“Academic struggles often magnify other issues in people’s lives, leading them to seek support.”
Stress, in particular, is a natural reaction in your body, much like fear, pain, hunger, or thirst. What happens during an anxiety attack, especially one caused by anticipating an exam, is that your body goes into a fight-or-flight response. Your brain interprets the exam as a threat and signals the nervous system to prepare for danger, releasing stress hormones such as adrenaline and cortisol.
Your nervous system and body have two options: to confront or escape the perceived threat, which results in a surge of physical and mental activation, including a racing heart, rapid breathing, muscle tension, and heightened alertness. Your whole body begins working in synchronicity to fight this battle. This can negatively impact your focus, memory, and sleep, thus affecting performance, especially when the stress is prolonged.
A study suggests that changes in levels of cortisol during exam week result in lower test performance than expected. This means that two students with similar knowledge might get different scores simply because of how their bodies react to stress.
So, is the battle real or not? Are you trying to escape life-threatening danger, or something that may not matter as much in the grand scheme of things? That depends on your mentality, which determines how quickly you will overcome it.
How to deal with exam anxiety: tips and coping strategies
“One of the most important, and research-supported, ways to become more emotionally resilient in times of stress is the way you think about the stress you have,” says Matthew Whoolery, Professor in Psychology.
He explains that those who believe stress will be harmful and cause emotional distress or poor performance, will get that result. On the other hand, those who see stress as a challenge, and as a sign that they are preparing well, will experience that reality.
“In other words, how you interpret stress does a lot to change how your mind and body respond,” says Professor Whoolery. “Try thinking, ‘This stress is because I want to do well, and my mind and body are preparing for a good performance,’ rather than ‘I feel anxious and stressed and I’m going to fail,’ because either way, you’re right.”
Mental strategies
In order to master the flexibility of the mind, one must practice. There are certain methods and habits that can help you become more resilient to negative thought spirals, self-doubt, and heightened stress.
As Professor Whoolery notes, beliefs greatly affect emotional and psychological responses. If you can reframe them, you’ve already done half the work.
How to work with your beliefs?
Cognitive Reframing
You can simply catch your anxious thoughts and rewrite them before they spiral. This is a technique that comes from Cognitive Behavioral Therapy (CBT).
Instead of: “I’m going to fail this exam.”
Pause and ask: Is that actually true?
Maybe you attended lectures. Maybe you studied more than you think. Focus on that. The reframed version might sound like: “This exam will be tough, but I’ve prepared, and I’ll handle it.”
The 3-Column Thought Record
If your thoughts feel loud and chaotic, put them on paper. The 3-Column Thought Record is like a mini reality check for your brain.
Draw three columns:
- The anxious thought
- How it makes you feel
- A more balanced response
Example:
- The anxious thought -> “I’m not smart enough for this course.”
- How it makes you feel -> Anxiety, dread
- A more balanced response -> “I’ve passed assignments before. I can pass this too.”
Seeing your thoughts written down takes away their power and empowers you instead to overcome them.
Self-Compassion Training (talk to yourself like a human)
During exams, students often become their own worst critics. Many students say horrible things to themselves and their worthiness of good grades. However, negative self-talk won’t get you anywhere. Instead, you can try to be more self-compassionate, as it teaches you to respond to stress with understanding and not punish yourself. Try and say to yourself, “I’m doing the best that I can, and I am proud of myself for that.”
At the end of the day, it’s just an exam, not a life-defining situation, and preserving yourself and your relationship with yourself matters more. This will significantly reduce your stress levels and in return, help you stay focused throughout.
Planning strategies
Planning is also key. “To maintain psychological balance, students should avoid procrastination, manage their time effectively, and consistently build good study habits throughout the semester rather than cramming at the last minute,” advises Milena Simova.
Study schedules
The workload can often be so overwhelming that simply managing everything without a study schedule can be almost impossible. It’s best if you break your revision material into smaller, manageable blocks spread across days or weeks.
Rather than writing “study psychology” on your to-do list, divide it into chapters or lecture themes. This makes progress visible and psychologically rewarding.
Pomodoro technique
Do you often find yourself staring at your notes for hours on end without actually absorbing any of the information? That might be because you’re pushing your brain too hard. Instead, try the Pomodoro technique:
- Study for 25 minute
- Take a 5-minute break
- Repeat 4 times
- Then take a longer break (15–30 minutes)
These short, focused bursts keep your brain alert and prevent burnout. Knowing a break is coming also makes it easier to start, as you know that a reward is coming at the end.
Physical regulation
Managing exam stress is not only mental, but is also written all over your body. When you’ve overstimulated your nervous system, you need to calm it down and show it that it’s safe.
Here are a few helpful regulation techniques that you’re probably already tired of hearing, but when compounded, they can truly serve as a detox for your nervous system.
- Breathing exercises – slow, controlled breathing is key. It tells your nervous system there is no danger, which sends signals to your entire body.
- Light movement or walks – short walks, yoga, stretching, and pilates all release built-up energy and make space for fresh one to enter your system. So make sure you clear your “cache” from time to time.
- Sleep, sleep, sleep. – Sleep is like a magic spell that restores your entire body within just 7-8 hours. Yes, you can’t escape that number if you want your body to function normally.
- Balanced nutrition – food is energy, and the fuel you give to your body will directly impact the results you get from studying. So think wisely about the food groups you’re putting into your body and the marks you want to see on the paper.
- Limit caffeine – while coffee and energy drinks might seem like a magical solution at the time; they’re more like an illusion that gives you an energy spike and then takes it all away, leaving you worse off than before.
In-the moment anxiety tools
“Right before an exam, taking a few deep breaths can help calm your body and mind significantly,” says Professor Whoolery.
It’s all about putting into play the techniques you’ve practiced before, especially the breating ones and the thoughts monitoring and reframing.
“Also, how you ‘speak to yourself’ matters,” add Whoolery. “Something like, ‘I know what I know and can’t learn anything new. Now my challenge is to show all that I have learned on this exam, and I’ll do it,’ would be most helpful right before an exam.”
Campus support and resources
You don’t have to navigate exam stress alone, and you must know you’re not the only one going through this.
AUBG offers multiple support systems, including:
- Counseling Services – speak with our on-campus psychologists
- Community focus – speak with your peers, whether in the club you’ve joined or starting a conversation with the other dim faces gazing at the course material at the library.
- Health and Wellbeing Center – for any physical, emotional or mental symptoms, speak with the welcoming team at the Health and Wellbeing Center in Skapto 2.
For students with diverse learning needs, the Equal Opportunity and Accessibility Support (EOAS) Office provides academic accommodations and guidance, so be sure to make acquaintances with them. They will surely be helpful to you throughout the entire journey.
