Exam Stress

For some people examinations are a source of extreme stress; the emphasis placed on success by the institution, parents and themselves can be overwhelming. Exam stress can spoil what would otherwise be an enjoyable time at university. Also, it can reduce the efficiency of performance so that results emerge lower than they should, when anxiety begins to affect exam performance it has become a problem.

What causes exam stress?

Lack of preparation such as:

Cramming the night before the exam
Poor time management
Failure to organise notes/information
Poor study habits.

Worrying about the following:

Past performance on exams
How friends and other students are doing
The negative consequences of failure.

Are you suffering from exam stress?

During the examination period, as in any stressful situations, a student may experience any of the following bodily changes:

Perspiration
Sweaty palms
Headache
Upset stomach
Rapid heart beat
Tense muscles.

Effects of exam stress

Nervousness
Having difficulty reading and understanding the questions on the exam paper
Having difficulty organising your thoughts
Having difficulty retrieving key words and concepts when answering essay questions
Doing poorly on an exam even though you know the material
Mental blocking – going blank on questions or remembering the correct answers as soon as the exam is over.

Tips – how to avoid exam stress

Almost everyone feels nervous before an exam. Butterflies in the stomach and worrying thoughts are indications of exam nerves that are probably familiar to all students. In fact, a certain amount of nervous tension probably helps us perform to the best of our ability, producing a rush of adrenaline that helps us to feel alert and focused. But too much anxiety can BLOCK thoughts, create a negative frame of mind, and lead to panic and potentially poor exam performance. However, there are certain steps you can take to help control your stress levels.

Do’s

Manage your studying – don't go mad and lock yourself away with your books 24 hours a day. If you study for long periods you will stop really absorbing what you read. So, break up periods of work with periods of relaxation. Reward yourself for your hard work with small treats.
Eat properly – eat well balanced meals and plenty of fresh fruit and vegetables, moderate your alcohol intake.
Avoid too much caffeine, e.g. coffee, tea and fizzy drinks. These give you a quick 'high' followed by an energy slump.
If your energy does slump, have a banana rather than a caffeine drink. This helps to maintain your blood sugar and so helps you to maintain your energy levels.
Good sleep is vital – exam stress sometimes makes sleeping difficult. So, set a definite time to go to bed and stick to it. Listening to soft music, a light snack or a glass of milk and a warm bath will help you relax before bed.
Keep busy – keeping busy when you are not studying stops you dwelling on exam worries. Sport and other activities can make you feel more relaxed, as well as boosting confidence. So, take regular breaks out of your studies to relax in this way.
Positive mental attitude – be confident in yourself, self affirmation really works, tell yourself that you can do it, and generally psyche yourself up.
Plan ahead - try to work to a revision timetable – start planning well before exams begin.
Try using key words or spider charts. Get tips on other revision techniques from Library & Learning Services.
Everyone revises differently – find out what routine suits you best, alone or with a friend; morning or late at night; short sharp bursts or longer revision sessions.
Highlight salient points when taking notes – as an aid for future revision or if you need to clarify something with a tutor.
Look at past exam papers and try answering some of the questions.
Ask for help if there are things you don't understand. If you are feeling stressed you could try talking to the Counselling & Mental Health Support team.

Don'ts

Don't leave revision to the last minute.
Don't avoid revising subjects you don't like or find difficult.
Don't cram ALL night before an exam.
Don’t spend too much time analysing your performance after the examination, this almost inevitably leads to anxiety since we all focus more on what we have done wrong, than what we have done correctly.
Don't forget that there is a life beyond revision and exams.
Don’t arrive at the exam too early – waiting around can be unnerving 10 minutes is quite enough.

On the day

Have a good breakfast if you can.
Give yourself plenty of time to get to the exam room.
Make sure you know where the exam is being held and the time.
Take everything you will need – extra pens, water, tissues, etc.
Find your desk calmly and arrange your pens, etc.
Try not to panic – read through the whole paper thoroughly and choose the questions you want to answer.

Personal Extenuating Circumstance (PECs)

University regulations allow students to draw to the attention of the Examination Board any significant Personal Extenuating Circumstances (PECs) that may have affected their performance. If you are so stressed/anxious that you become unwell at any point during the revision or exam period remember to tell your tutor. In certain circumstances your illness may be taken into consideration when marking. To do this you will need to provide medical evidence and submit a PECs form. You could make an appointment with the Students' Union Deputy President who can help you complete the PECs form.

Past exam papers

Students can now access electronic versions of Northumbria exam papers via the elearning portal. Just look for the new exam paper portlet on your ‘Welcome page’, you can then browse the entire exam paper database.

Where to get help

It may be that you are anxious about the exams or assessments themselves or it may be that you are dealing with other things in your life and the additional pressure of exams just feels too much. If exams are really making you ill, worried, or depressed, don't hide your feelings. Talk to someone about it; please do not think you have to struggle on without help.

Your GP – worry and anxiety about exams can present themselves in physical as well as emotional ways. It can help to see your doctor, particularly if you are feeling depressed, or if insomnia is leaving you exhausted or lack of appetite means you have lost a lot of weight.

Counselling & Mental Health Support team – the Counsellors can offer you non-judgmental advice on how to cope and they will listen to you if you just need to talk.

Disability Support – if your exam stress is associated with a disability or dyslexia.

Library & Learning Services – lots of practical help on study skills and revision strategies.

Welfare & International Support – if practical issues (e.g. money worries) are contributing to exam stress.

The Students' Union – runs free training on revision techniques. You can find more details or book your place on this or any of the other training programmes by emailing su.skillsprogramme@northumbria.ac.uk

Contacts

Counselling & Mental Health Support
Student Services
Ground Floor
Northumberland Building
City Campus
Tel: 0191 227 3849

Disability Support
Student Services
Ground Floor
Northumberland Building
City Campus
Tel: 0191 227 3849

Welfare & Internaional Support
Student Services
Ground Floor
Northumberland Building
City Campus
Tel: 0191 227 4127