Dealing with Examination Stress
10 Tips to Relieve Examination Stress:-
These stress relievers are appropriate for your age and are quick and easy to do. They will
help you function at your best as you approach and sit your examinations.
1. Drink Right: Drink plenty of water. Always have water with you before, during and after
examinations and revision sessions. Just drink more!
2. Eat Right: Diet can boost your brain power! Avoid sugary, fatty foods and concentrate on
fruit and complex carbs like pasta and rice.
3. Exercise: Regular exercise 3-4 times a week helps relieve stress. It enhances your mood
and you sleep better.
4. Music: Music can help you relieve stress – classical music while studying, upbeat music to
‘wake up’ mentally and relax with ambient tunes.
5. Breathing Exercises: Think about your breathing, keep it deep and slow. Breathe in
through your nose and out through the mouth.
6. Staying Organized: Clutter Causes Stress. Create a soothing study area that is free of
distractions and clutter!
7. PMR: Progressive Muscle Relaxation Tensing and relaxing all muscles will relax you. You
can learn to relieve stress in seconds.
8. Visualisations: Close your eyes; visualise yourself in the exam hall, knowing all the right
answers!
9. Positive Thinking: Positive thinking brings better grades. Be optimistic.
10. Power Naps: Studies show a 20 minute to 1 hour nap in the afternoon can help you
increase your concentration and grades.
Simple Activities to Reduce Stress Whilst in an Examination
Below are some simple exercises for you to try if you are feeling so stressed, you cannot
concentrate on your examination paper. Remember that you are in an examination hall and
that your movement might distract others, so be considerate.
Palm Eyes

Rub your hands together and cover your eyes with your warm palms.

Hold for about 30 seconds with your eyes open to receive the warmth of your hands.
Wash Face

Start by rubbing your hands together quickly, until they are warm.

Place the palms on the forehead and, pressing into your face, pull your hands down until
your fingertips touch your chin.

Circle your hands around your face a couple of times, as if washing it.
Ear Rub

Use your thumb and index finger to gently rub your outer ears until they are warm.

Gently pinch and press the whole ear.
Shoulder Massage

Reach back to your shoulder and neck with one hand and press and knead the muscles in
that area.

Repeat on the other side.