Managing exam stress
Exams and assignments can make you feel overwhelmed and anxious, worrying about whether you have done enough, how well you’re going to do, and how the outcome may affect your future plans. Stress looks different for everyone, but it can make revision very difficult. Here are some tips to manage stress and look after yourself during assessment season.
“You can’t stop the waves, but you can learn to surf.”
Mindfulness and breathing
Mindfulness is the practice of paying attention to the present moment without judgment. It helps you notice how you're feeling, mentally and physically, and respond in a calmer, more focused way. When you're mindful, you're less likely to feel overwhelmed by stress, and more able to handle challenges like revision and exams. It’s all about slowing down.
One way you can slow down is through guided breathing, which is scientifically proven to calm your nervous system.
Box breathing
Visualise a square and trace each side with your mind as you breathe in, hold and breathe out.
- Inhale through your nose for 4 seconds
- Hold your breath for 4 seconds
- Exhale slowly through your mouth for 4 seconds
- Hold your breath for 4 seconds
- Repeat for 4-5 cycles
4-7-8 breathing
- Inhale through your nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale through your mouth for 8 seconds
- Repeat for 4 cycles
5 sense exercise
- Pause for a minute and stop everything you’re doing. Focus on the following:
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Pursed lip breathing
- Inhale slowly through your nose for 2 seconds.
- Purse your lips (as if you’re blowing out a candle) and exhale slowly for 4 counts.
- Repeat 5–10 times.
Body scan
- Close your eyes and bring your attention to different parts of your body, starting from head to toe. Notice any tension you may be holding and gently release it as you scan your body.
You can download apps like Calm or Headspace to practise breathing techniques, or watch guided breathing meditations on YouTube.
Ask for any help you need
Whether you need academic advice, emotional support, or just someone to talk to, there’s help available and it is important to reach out. Talk to your teachers for advice on how to approach exams, managing your time in exams or for further help with any particular topics you’re struggling with.
If you have any accessibility or disability requirements, speak to your school or college as early as possible. They can help you understand what support is available and guide you through the process of getting any adjustments you might need for your exams. For example, you may be eligible for extra time in the exam.
Find strategies that work for you
Revising in ways that don’t suit your learning style can make revision feel more demanding and difficult. Here's active revision techniques you can try instead.
Take a break and reward yourself
It might seem counterproductive, but stepping away can actually help. When stress builds to the point where nothing seems to stick, a proper break can reset your mindset. Progress isn’t just about the hours spent revising, it’s about the quality of that revision too.
Start by scheduling breaks and making time for things such as hobbies or time with friends, instead of cramming your whole day with revision. It can help you recharge and come back stronger.
Take care of your body and wellbeing
Sleep, hydration, and good nutrition play a huge role in how your mind functions. Try to keep a consistent sleep routine, drink enough water, and eat balanced meals to fuel your body and brain.
Support at DMU
From mental health and disability support to counselling and academic guidance, there’s a wide range of wellbeing and student support services available to help you thrive if you choose to study with us.
We're here to support your health and wellbeing at DMU. The Healthy DMU Hub will provide you with quick access to booking appointments, activities and hints and tips about staying well.
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