6 sure-fire strategies to manage exam stress
With exams rapidly approaching check out our tips to help you manage exam stress and anxiety.
6 SURE-FIRE TIPS TO MANAGE EXAM STRESS
by Joyce Chong (updated 28 September 2018)
Exams can be a stressful time - it’s the culmination of months of hard work, and the stakes can be high. Thoughts about your future career ‘hanging in the balance’ can heighten stress levels and ramp up anxiety. The problem is that too much stress and anxiety actually harms your cognitive performance, yet it’s at this point in time where we see students doing things such as cramming, staying up late to study, and cutting back on exercise and adequate nutrition - behaviours that have negative outcomes for performance. With this in mind, we’ve put together six sure-fire tips to help you manage exam stress.
1. STUDY SMARTER, NOT LONGER
Come exam time it's easy to fall into the trap of thinking that every waking moment should be spent studying. In reality, preparing well for exams isn’t about cramming absolutely everything in, nor is it about studying for every single moment of the day.
Instead, try the following strategies:
Understand the times of day that you’re better able to cope with more mentally-taxing tasks like digesting topics that you don’t enjoy or don't understand well. Structure your studies accordingly.
Spend time revising what you've have studied – repetition is how you consolidate things which means that they’ll be easier to recall during the exam.
Learn what you have to learn. That is, pay close attention to what types of questions typically come up in past exam papers, what lecturers emphasise, and what the core objectives of the subject are. By focusing on learning these, you’re giving yourself an excellent head start.
It may also be a good time to sharpen your study skills. Learn how to learn better by improving your reading and comprehension, improving your memory, and understanding your preferred learning style (visual versus verbal). Not sure how to? Check out this article on How to Choose the Right Study Techniques. You can also check out our online course Nimble Noodle (more details in the blue box at the bottom of this page!), which helps students perform at their peak.
2. Practise, practise, practise
You'd train your little heart out for a marathon, so why wouldn’t you do the same for exams? To help get you fit for exams you can practise:
Waking up at a time early in the morning so you’re alert for morning exams. That means keeping a steady waking time throughout the entire week, rather than late nights and late mornings on weekends.
Simulating exam conditions by sitting a practice exam at a desk, and writing complete answers as you would in a real exam. Given that we rarely write continuously for 2 or 3 hours nowadays, it’s a good opportunity to get exam-fit.
Testing your recollection of what you have learnt by setting yourself sample questions and pop quizzes.
3. Limit cramming/all-nighters/performance-enhancers
Before you scoff at our suggestion to avoid cramming or using performance-enhancers, hear us out. Keeping your energy levels up and reducing fatigue so that they don’t affect your performance (both speed and accuracy) are important. Exam periods last for over a week, and you want to be able to last the distance.
Critically, get adequate rest - research has shown that 17-19 hours without sleep leads to poorer accuracy and slower reaction times on cognitive tasks, equivalent to performing with a blood alcohol concentration of 0.05%! So if you wouldn’t drink alchol and sit an exam, consider if it’s time to go to bed just a bit earlier. [1]
It’s also a good idea to limit caffeine and other stimulants (including nicotine) - after all, what goes up must come down at some point in time… and hopefully not on the morning of your exam.
4. Take care of the building blocks
Diet, exercise, sleep – we’re talking about the foundations of good health to facilitate studying and minimise stress that increases during the exam period.[2] Having worked with many students over the years, we’re also realistic that these tend to be the first things to go out the window when life gets stressful, which is exactly why we’re highlighting this as an important way of managing stress.
Diet matters because you need energy so you can study for sustained periods rather than feel fatigued after a sugar- or caffeine-hit. [3] Instead, look at clever ways to sneak convenient yet healthy foods into your day that will keep your energy going. This can be as simple as doing food prep over the weekend and stocking up on healthy snacks.
Exercise helps burn up the stress that builds up during exam time. [4] If it’s hard to find time to go to the gym when you’re studying, incorporate it into your routine and multitask it with revisions if you must!
Sleep helps the body to rest and recharge, consolidate what you have learned during the day, and maintain peak cognitive abilities (see Point 3 on why sleep matters), so don’t scrimp on it.
5. LEARN TO Relax…
Exams can get pretty stressful, so apart from taking care of the building blocks of diet, sleep, and exercise, it’s also important to get some rest and relaxation.
Plan for some down-time, and schedule it at the end of a study period so that it can motivate you to get through a particularly tricky topic that you have to plough through.
Also consider breathing as a simple and easily accessible way of decreasing your stress and anxiety. It’s as simple as breathing in and out through your nose over eight seconds, and from your diaphragm rather than your chest. This is a technique that you can use right in the middle of your exams too, when you feel ‘thrown’ by a question.
6. Check your thoughts
Your thoughts can really impact on our stress levels. Say you believe that you will:
Fail this exam;
Therefore fail all of your exams;
Fail all of your subjects; and
And that will be the end of your future.
Your thoughts increase your anxiety, and unfortunately excessive levels of anxiety have a negative impact on performance.
If you find that your thoughts create a lot of stress and anxiety for you, it may help to ask yourself if catastrophising is getting in the way. What is the likelihood of failing? What are the likely consequences of failing? Has anyone ever failed a subject but ended up finishing their studies? Has anyone ever not completed their studies but went on to be successful? By getting a reality-check you can turn down the noise on the thoughts and help you to contain your anxiety.
Hopefully these tips will help you in the lead up to your exams. If you find that you want to learn more about preparing for exams, or about managing exam anxiety, contact us to make an appointment.
GOT TO GET INTO STUDY MODE? GET NIMBLE NOODLE.
Learn ways to prepare better for your exams by getting on top of your studies. In Nimble Noodle, an online course for students where you can learn to use your brain flexibly to stay focused until the end. We focus on a holistic approach to exam performance - academically, psychologically, and physically. Nimble Noodle for students covers:
GREAT TIPS ON HOW TO BOOST YOUR STUDY SKILLS
Studying is more than just opening your books and rote-learning the information contained in your textbook, nor just attending classes and summarising what the teacher covers. In Nimble Noodle we cover:
How to set yourself up for a great academic year, semester, or term by planning your studies with good time management.
Understanding how your memory works and how to work with its limitations to boost your performance.
How to read and take notes effectively rather than writing everything you read/hear. Pages and pages of notes do not automatically turn you into an excellent student. You have to engage with your notes and study strategically.
How to be effective when it comes to assignments by taking a strategic approach to planning how to tackle your assignment, how to conduct research, and planning what to write.
HOW TO STAY ON TRACK WITH STUDIES (BURNOUT AND PROCRASTINATION, WE’RE LOOKING AT YOU!)
An academic year can seem really long. A semester may seem less of a stretch, but in reality it means that you have to be able to sustain your performance to make it over many weeks. So how do you stay on track with your studies when there are multiple distractions, fun things to do instead, and not burn out before you get to the end? In Nimble Noodle we’ll look at:
How your mindset can demotivate and derail your best intentions, and how to shift your self talk to help you stay on track with your studies. Feeling motivated to approach your studies, or feeling demotivated and procrastinating on a task, all stem from your mindset and powerful self-talk. We take a deep dive into mindset and how to make it work to your advantage.
How to look after your physical health so that you don’t crash and burn. Think of the classic stressed-out student who sets aside a healthy diet, exercise, and sleep, who instead spends every waking moment studying - how effective will this student be when it comes to the crunch?
How to manage stress, intense emotions, and setbacks so that they don’t derail your studies. Feeling overwhelmed can lead you to check out of your studies, so why not learn to managing distressing emotions so that it’s easier to refocus on your studies?
How to manage your time better and to set up an environment that helps your studies. Learning about your peak times of alertness can boost your studies.
How to think critically about your study progress (meta-learning).
HOW TO PREPARE FOR EXAM DAY(S)
Finally, we cover how to prepare for exam time with specific tips covering:
How to study strategically when it comes to your exam preparation
What to do on exam day
ABOUT THE AUTHORS
Nimble Noodle is brought to you by our Clinical Psychologist Dr Joyce Chong, and Dr Kevin Yong, GP and blogger at eat.move.chill. They’ve worked together over the years to help students get set for their studies and exams, and have put together their best tips that work so you can access them all in the one place.
Joyce has a special interest in learning and memory, having completed her PhD on the link between anxiety and working memory. She also worked for many years with students at University Counselling and Psychological Services, helping them stay on track with their studies through a combination of developing strong study skills, managing moods that get in the way of effective studying, and also developing the right mindset for success.
Kevin is a firm believer in the benefits of a healthy body for wellbeing and the mind. His focus is on helping students look after themselves in ways that support their learning and concentration, and to ensure that they stay well and illness-free for this very significant year of their lives.
As a special thank you to our The Skill Collective readers, the first section of Nimble Noodle (covering How to study strategically, Mindset, and Study Skills) has launched! You can learn more about Nimble Noodle and ACCESS AN EARLY BIRD DISCOUNT ON NIMBLE NOODLE by clicking on this link HERE.
Want more? You can connect with The Skill Collective in the following ways:
Contact us to make an individual appointment to get started on making changes.
Get access to our FREE resource library filled with exclusive tip-sheets on Wellbeing, Mental Health, and Performance that you won't find here on the blog
Join our FREE 14-day Wellbeing Challenge. Tailored for busy lives we're talking wellbeing tips for better body, mind, and heart in just 15 minutes a day, delivered straight to your inbox.
References
[1] Williamson, A.M., & Feyer, A-M. (2000). Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occupational Environmental Medicine, 649-655.
[2] Andrews, A., & Chong, J. (2011). Exploring the wellbeing of students studying at an Australian university. Journal of the Australia and New Zealand Student Services Association, 37, 9-38.
[2] http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Fatigue_fighting_tips?open
[4] Chong, J., Elliott, J., & Murray, S. (2005). Avoiding the black hole of despair: A guide to managing exam anxiety. Perth: Curtin University.
SLEEP + PSYCHOLOGY: HOW SLEEP AFFECTS THE MIND + HOW THE MIND AFFECTS SLEEP
Sleep affects the mind, and in turn the mind affects sleep. So how can you get a better night of sleep?
SLEEP + PSYCHOLOGY: HOW SLEEP AFFECTS THE MIND + HOW THE MIND AFFECTS SLEEP
by Joyce Chong
WHY IS SLEEP IMPORTANT?
We all know that getting a good night of sleep is important for our health, but when it comes time to go to bed it can be tempting to stay up to send just one more email, finish off that movie, or cross one more thing off the to do list. The thing is, sleep is critically important for our health and overall wellbeing. Studies have shown significant health risks linked to insufficient sleep. These include a greater risk of coronary heart disease[1], Type 2 Diabetes[2], and even a shorter lifespan[3].
Sleep deprivation has also been linked to weight gain, through various pathways including increased hunger, increased opportunities for eating (through being awake for longer), as well as increased fatigue resulting in less exercise[4].
It may be less obvious, but sleep also has an impact on the mind, and in turn, the mind has a powerful impact on sleep. Read on to find out more about how they influence each other.
HOW SLEEP AFFECTS THE MIND
Sleep is also important for our mind, particularly when we consider our cognitive performance and our mood.
In our busy schedules we may stay up just that bit later so that we can work, study, or play hard, however even short term sleep deprivation can result in reduced concentration, memory and performance[5]. Reduced concentration and performance might not seem like such big deal if you’re dozing in front of a movie, but studies have shown that sleep deprivation can lead to the same decrease in performance as would be seen if one was under the influence of alcohol.
One study compared the performance of certain tasks by participants when they had drunk alcohol, and then again when they were deprived of sleep. Results showed that after 17 to 19 hours without sleep, performance was equivalent to when participants had a BAC of 0.05%. Accuracy and speed on both cognitive and motor tasks was impaired. After even more sleep deprivation, performance worsened to the equivalent of a BAC of 0.1% - the maximum administered in the study[6].
Sure, that’s a study in a lab, but what are the real-world implications? Let’s think about sleep deprivation in each of these situations below:
The student who pulls an all-nighter in order to cram for an exam;
The consultant who has to ‘think on her feet’ during a budget presentation she is giving;
The person who operates heavy machinery for work; or even
The everyday worker who wakes up at 6am to gets into work for an 8-hour day and follows this up with a Friday night partying session, and then gets behind the wheel to get home.
What happens to each of these individuals when concentration and memory suffers? What are the real risks when you consider these very individuals performing these tasks where their performance is equivalent to that of someone with a BAC of .05%?
How sleep affects MOOD
Sleep deprivation can also have a real impact on mood. Consider the potential for things to spiral upwards or downwards as the day progresses for you. Let’s look at the example of Paige:
When Paige doesn’t get enough sleep she:
Wakes up feeling tired.
Is prone to making simple mistakes when getting ready for work because her concentration and memory aren’t in tip top shape. This can lead to ‘lost time’ as she has to question herself or even backtrack (e.g. “Did I turn the iron off? I should probably go back and check just in case.”).
Drives to work in peak hour traffic but because she is already stressed from the morning rush, she is quick to react if she is cut off by another car, less tolerant of any obstacles, and feels more irritated.
Is frazzled and very frustrated by the time she enters the office, and work (and its associated stressors, including colleagues) hasn’t even begun.
Makes poor food choices during the day because she thinks she ‘deserves it’ due to the bad day she’s having, and may even choose to have a glass or two of alcohol at night to help her unwind from the stressful day that she has had.
When Paige gets enough sleep she:
Wakes up feeling rested and in a neutral or even positive mood.
Is able to concentrate on what she is doing when getting ready for work.
Is less reactive in peak hour traffic because she isn’t already feeling stressed from her morning
Is more balanced in her mood by the time she enters the office, is more likely to have positive interactions with colleagues, and feels better able to handle stressful events that day.
Is more likely to stick to a healthy diet and make good food choices because her day hasn’t been overly stressful.
So you can see that our sleep really has the potential to set us up for a good day where we can remain relatively calm, or set us up for a bad day when we are more reactive.
HOW THE MIND AFFECTS SLEEP
So yes, sleep can definitely affect our mind, but how does our mind, in turn, affect our sleep in turn?
The choices you make in relation to sleep
The mind is a powerful thing when it comes to sleep. It determines when you set your bedtime (“Just one more episode of Game of Thrones and then I’ll go to bed!” vs. “I know that I need 9 hours of sleep to function properly so that means I’ll go to bed at 10pm”). The mind also affects your choice of behaviours that either promote sleep or hinder sleep (“I really need this 3pm coffee…I may pay for it tonight, but right now I just need to get through the next three hours at work.”).
The thoughts you have when attempting to sleep
Sometimes the mind can start to work overtime when you’re about to hit your bed. This can include worrying about your To Do list for the next day, or worrying about a loved one, or even about the things that have happened to you during the day.
There is another special category of thoughts that we don’t often think about – we call them our Sleep Cognitions – it’s just a fancy description for thoughts we have about how much sleep we need, our beliefs about the negative consequences if we don’t get the sleep we need, our beliefs about how we’ll feel or how productive we will be if we don’t get enough sleep.
As you can see, these unhelpful sleep cognitions have the potential to put us in a stressed state – which is quite the opposite to what we need (to feel relaxed) in order to fall asleep.
HOW TO SLEEP BETTER – 6 SIMPLE TIPS
So how can we look after our health and prioritise sleep? The first step is to make sensible choices with our time. See sleep as a necessity, not a luxury. Set a regular bed time and stick to it. On average, most adults will need between 7 and 9 hours a night to function at their best, so factor this in to your regular schedule.
Once you’ve done that, follow these simple tips below, to ensure that you’re setting yourself up for a refreshing night of sleep:
1. Allow enough time before hand to wind down before trying to sleep.
2. Put away illuminated screens such as phones and alarm clocks.
3. Ensure the bedroom is dark, quiet and cool.
4. Sleep on a supportive mattress and pillow.
5. Exercise during the day, but not just before sleep.
6. Avoid stimulants such as caffeine, cigarettes and spicy food late in the day.
If you’re after more sleep (or more of the science behind why sleep is important), be sure to grab our tip sheet below. You’ll also gain access to our Resource Library full of tip sheets on Wellbeing, Mental Health, and Performance.
Want more? You can connect with The Skill Collective in the following ways:
Contact us to make an individual appointment to get started on making changes.
Get access to our FREE resource library filled with exclusive tip-sheets on Wellbeing, Mental Health, and Performance that you won't find here on the blog
Join our FREE 14-day Wellbeing Challenge. Tailored for busy lives we're talking wellbeing tips for better body, mind, and heart in just 15 minutes a day, delivered straight to your inbox.
REFERENCES
[1]Ayas N, White D, Manson J, Stampfer MJ, Speizer FE, Malhotra A et al. (2003). A prospective study of sleep duration and coronary heart disease in women. Archives of Internal Medicine, 163, 205–9.
[2] Yaggi HK, Araujo AB, McKinlay JB. (2006). Sleep duration as a risk factor for the development of type 2 diabetes. Diabetes Care, 29, 657–61.
[3] Kripke D, Garfinkel L, Wingard D, Klauber MR, Marler MR. (2002). Mortality associated with sleep duration and insomnia. Archives of General Psychiatry, 59, 131–6.
[4] Patel, S.R., & Hu, F.B. (2008). Short sleep duration and weight gain: A systematic review. Obesity, 16, 643-653.
[5] Belenky G, Wesensten N, Thorne D, Thomas ML, Sing HC, Redmond DP et al. (2003). Patterns of performance degradation and restoration during sleep restriction and subsequent recovery: a sleep dose-response study. Journal of Sleep Research, 12: 1–12.
[6] Williamson, A. M, Fayer, A. (2000). Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occupational Environmental Medicine, 57, 649 – 655.
The life of a student athlete is truly a busy one, so how can you balance sport with studies without burning out?