Even though exams are a normal part of the university experience they can cause stress and anxiety. However, sometimes these feelings can become overwhelming, and that's okay. There are ways to manage these emotions and even turn them into something that works in your favour.

Why do exams make you feel this way?

When we experience stress or anxiety, it's often our body's natural response to feeling threatened. This can happen when your brain senses a potential challenge, like an upcoming exam. Your body releases hormones like adrenaline, which increases your heart rate and makes you feel more alert. They can also impact the way we think or concentrate. This reaction is part of what we call the “fight or flight” response.

It’s common to worry about exams, and when that worry takes hold, you might start imagining the worst-case scenario. This can feel overwhelming, but it’s important to remember that these feelings, although uncomfortable, are part of being human.

By taking simple steps you can learn to reduce your stress and anxiety levels, helping you feel better and perform at your best.

What can you do to help now?

There are many simple, yet effective, ways to manage your feelings of anxiety. You might already be doing some of these things without realising how helpful they can be. Taking small steps can make a big difference. Here are some good habits to consider:

• Sleep: Try to get enough rest, as it’s important for your body and mind to recharge.
  
• Exercise: Physical activity can be a great way to release tension and improve your mood.
  
• Talk to Friends: Sharing how you're feeling with someone you trust can make you feel heard and supported.
• Self-Care: Having a plan in place for when you feel stressed can help you stay grounded.

Specifically for exams you can:

• Create a revision plan: Feeling prepared can reduce anxiety. Try breaking down your study sessions into manageable chunks.
  
• Get organised: Check that you have everything you need, like your exam materials, and know where the exam will take place. SAMIS will have the information you need about the dates and times of your exams when released.
• Make time for socialising: Stay connected with friends, even if it’s just for a short break. It’s important to balance study with social time.
  
• Avoid cramming: It might be tempting, but cramming the day before the exam often leads to more stress. Focus on self-care and relaxation instead.

You can also use some of the many resources available to get some practical tips to help you build strategies to deal with exam anxiety in the future, explore some of the resources below.

Videos to help you manage exam anxiety

These videos also offer some useful tips for managing exam anxiety:

• Anxiety and Custard an interesting pudding-based approach to beating anxiety. (14 minute watch)
• One moment meditation gives a brief introduction to finding calm in a moment. (5 minute watch)
  

Apps and tools you can use

Our free Be Well app is full of practical tools which can help you manage exam stress and anxiety:

• Belly breathing a simple technique to help you control your breathing.
  
• Pomodoro Timer a productivity tool that helps you focus while giving your brain breaks.

Podcasts to listen to

Podcasts can be a great way to support your anxiety:

• Exam today is a podcast that you can listen to directly before an exam to help you calm your nerves. (3 minute listen)
• Exam stress podcast is a podcast with practical tips to manage exam anxiety. (10 minute listen)
• Mindfulness podcasts will help calm you during a wave of anxiety. Start with this Mindfulness: getting started podcast. (11 minute listen)

Helpful websites

Grounding techniques can be helpful when you need to stop and slow down. These grounding techniques are a great place to start.

Student Space offer a helpful guide about exam stress including simple steps on how to prepare on the day of your exam.

The Skills Centre have useful resources to help you prepare for exams.

People you can talk to

You may feel you are able to manage your exam anxiety by using some or all of the resources listed above. These will support you to build practical techniques to manage your anxiety for the future.

Remember you don’t have to face this alone. If you're finding it difficult to manage your exam anxiety, there are many people who can offer support:

• Your Academic Advisor will be able to support and provide guidance on academic issues causing stress.
• Your Peer mentor will be able to offer you some advice, after all they will have been in the same position as you.

If you need to speak to a professional about your wellbeing our Student Support Advice Team are available and offer in person appointments.

Final thoughts

Remember, with the right strategies and support, you can manage your anxiety and perform your best. Support is always available if you need it.

This page was created in partnership with students and Student Support.