Understanding Exam Anxiety
Exam anxiety is one of the most common mental health challenges faced by students. It is a form of performance anxiety characterised by excessive worry, physical symptoms (racing heart, sweating, nausea), and difficulty concentrating before or during examinations.
A degree of anxiety is normal and can even be helpful — it motivates preparation. But when anxiety becomes overwhelming, it impairs performance and wellbeing.
The Mind-Body Connection
Stress is not just a mental experience — it has profound physical effects. The body's stress response (cortisol and adrenaline release) is designed for short-term threats, not weeks of exam pressure. Chronic stress during exam season can lead to:
- Disrupted sleep and insomnia
- Weakened immune system (getting ill right before exams)
- Difficulty concentrating and memory problems
- Irritability and emotional dysregulation
Understanding this connection helps you take a whole-person approach to exam preparation.
Practical Stress Management Techniques
- Box breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat 4 times. This activates the parasympathetic nervous system and reduces acute anxiety.
- Progressive muscle relaxation: Tense and release each muscle group from feet to head.
- Mindfulness meditation: Even 10 minutes per day using apps like Headspace or Calm can significantly reduce anxiety.
- Physical exercise: 30 minutes of moderate exercise releases endorphins and reduces cortisol.
- Journaling: Writing about your worries externalises them and reduces their psychological weight.
Sleep and Nutrition During Exams
All-night study sessions are counterproductive. Sleep is when your brain consolidates memories — pulling an all-nighter before an exam impairs recall, reaction time, and emotional regulation.
- Aim for 7–8 hours of sleep, even during exam week
- Avoid caffeine after 2pm to protect sleep quality
- Eat regular meals — blood sugar crashes worsen anxiety and concentration
- Stay hydrated — even mild dehydration impairs cognitive function
"You cannot pour from an empty cup. Taking care of your body is not a distraction from studying — it is the foundation of effective studying."
When to Seek Help
If anxiety is significantly impacting your daily functioning, sleep, eating, or relationships, please reach out for professional support. Most universities offer free counselling services. You can also contact:
- Your university's student wellbeing or counselling service
- Your GP or doctor
- Crisis lines if you are in acute distress
Seeking help is a sign of strength, not weakness.
Positive Mindset Strategies
- Reframe failure: One bad exam does not define your intelligence or your future
- Focus on effort, not outcome: You can control how hard you prepare, not the exact result
- Celebrate small wins: Finished a revision session? That deserves acknowledgement
- Visualise success: Spend 5 minutes each morning visualising yourself performing calmly and confidently
- Connect with others: Study groups and peer support reduce isolation and anxiety
