Exam season is almost upon us, and with it can bring feelings of fear and dread. Right about now, you might be starting to go through cycles of stress: increased heartrate, tension, difficulty in sleeping, and maybe even an upset stomach. Perhaps you find yourself waking up from lifelike dreams of missing your morning alarm on the day of an exam, or even worse forgetting everything you have studied during your revision period?
But fear not! Did you know that you can train your brain to cope with exam stress? As a student (not so long ago), I remember going through these cycles, until I discovered the foolproof methods which worked well for me, and now I am about to share these with you. Here are my top tips for surviving exam season.
Revise, rinse, repeat: my triple R formula for revision mastery
Did you know that the human brain has a limited ability to retain information read for the first time? We forget approximately 50% of this information within the first hour, and up to 70% within the first 24 hours (Clearwater, unknown).
The key to remembering information is revision and repetition. The more you revise, the more you will remember. Repetition reinforces neural pathways within the brain, solidifying information in memory, and making it easier to recall and apply this information later. Repeated reading and oration of topics helps develop fluency and mastery of the subject, which, in turn, builds confidence, enhances understanding and neuroplasticity of the brain. Spaced repetition (repetition at regular intervals) is believed to enhance long-term retention of subject topics (Zhan et al., 2018).
Early birds and tiny bites
Start small but start early. Splitting your syllabus into smaller, achievable sections across weeks or a month is more conducive to learning, as compared to tackling it all in the days before the exams. Making an early start on your studies provides more time for practice, helps facilitate and develop the skill of time management, allows for opportunities to clarify doubts and seek additional help (Quintessentially, 2024), and so will not only help boost your confidence, but also reduce stress and improve retention.
School yourself: self-quiz like a pro
Self-quizzing is an effective learning technique for exam revision. For every topic you learn, pause and reflect on what you have learnt and why. Asking yourself such questions can lead to long-term learning, identify gaps in knowledge, and boost your confidence (Panus et al., 2014).
It is a good idea to create question banks for each topic that you study, referring back to these questions when you just can’t digest any new information to help revise learnt topics whilst overcoming the guilt of procrastination. You could ask friends or parents to quiz you using these question banks, or take on the role of a teacher and explain learnt topics to another person to help gauge your understanding of a topic, whilst building subject confidence.
Practice makes perfect
Mock exams help simulate the exam environment, provide opportunities for you to work on your time management skills, and are a crucial tool for success by helping build confidence. Creating your own mock exams, based on past papers, and attempting a few of these before the exam is a great way to coach your brain to overcome exam anxiety (Mrozkova et al., 2020). You could consider doing this for oral presentations and other forms of coursework as well - how about practicing in front of the mirror?
Snooze to succeed
Good quality sleep enhances memory consolidation, improves cognitive function, and reduces stress, all of which are vital for optimal exam performance. REM (rapid eye movement) sleep is a phase characterised by increased eye movement and brain activity, and plays a crucial role in transferring information from short term to long term memory, making it easier to recall what you have studied. As an adult you typically require at least two and a half hours of REM sleep each night. Adequate REM sleep also improves attention, concentration, and problem-solving skills, whereas sleep deprivation can exacerbate exam stress and anxiety (BounceTogether, 2024), so whilst studying into the early hours might seem like a good idea, prioritising a good night’s sleep is more likely to set you up for exam success.
Fuel your brain
Eating a varied and nutritious diet can boost exam performance by improving concentration, memory and overall cognitive function, A diet rich in complex carbohydrates and proteins provides your body with a steady supply of glucose, preventing energy crashes and enhancing your ability to maintain focus. Similarly, omega-3-fatty acids are known to support brain health and function. Staying hydrated is also just as important for brain function (Agboga, Unknown).
So, come what may, don’t skip breakfast on exam day!
Sweat your worries out and indulge in hobbies (your exam stressbusters)
Exercise helps lower levels of cortisol, (the stress hormone), releases endorphins (happy hormones), improves sleep, and boosts mental focus. Most importantly, exercise can increase self-confidence, leading to a more resilient approach to exam preparation and stress management (Zhang et al., 2022).
Hobbies provide a valuable outlet for reducing exam related stress by offering a break from routine. Engaging in enjoyable activities can reduce stress hormones, boost self-esteem, improve focus and concentration, and also provide physical health benefits (Pressman et al., 2009).
Take home messages:
- It is normal to feel overwhelmed when preparing for exams. Keep calm and remember that you are not alone. Support is always on hand, whether from family, friends, school or your university.
- Draw up a list of people you can get in touch with to allay any fears.
- In the midst of exam preparation don’t forget to treat yourself kindly. Sleep, eat well, and take out some time every day for hobbies or physical activities of your choice. Happy hormones help to keep any stress at bay.
- Start early and plan well. Do little and do it every day.
Most of all, keep calm, and you will triumph! All the best.
