Stress levels can be higher than usual around exam time. A bit of stress can help you to stay motivated and focused. But too much can be unhelpful.
Exam stress can be overwhelming - it can confuse and exhaust you. Having to revise a lot of information in a short space of time can be stressful. Not understanding course material may also add to your stress.
If it all seems to be getting on top of you, there are things you can do to keep calm.
Keep a routine and take regular breaks
It's important to have regular study breaks and make time for relaxation and exercise.
Practising mindfulness helps you focus on what's happening right at this moment.
Going for a walk, run, or to the gym is a great way to clear your head and can help you focus.
Watching your favourite TV show or going to the cinema are also good ways to take a break from studying.
Physical activity and mental health
Limit caffeine
Caffeine and energy drinks can give you a quick lift. But they're not good for you in the long term.
Caffeine can:
- make you feel sick
- interfere with your sleep and your ability to concentrate
Manage expectations
You may feel under a lot of pressure during exams, from family and teachers. It may feel tough at times.
It is good to remember that this is your exam and your life, and you're in control.
Tips to help you manage expectations
- Stressful situations may cause you to worry too much and imagine the worst - try to focus on doing the best you can.
- Put the exam in context - in the overall scheme of things, how important is it?
- Be open about what you expect from your exams - share your feelings and thoughts with the people around you.
- Use expectations as a motivation to help you study.
- Ask for and accept support from those around you, especially family members.
If exams do not go as well as you hoped, there are always alternatives. It does not mean you are a success or failure - exams cannot measure these sorts of things. All they measure is how well you do on the day.
Look after yourself
It's easy to let exams get on top of you and forget to look after yourself.
If possible, try to get good night's sleep every night. Sleeping well helps you manage stress and stay focused. It also improves memory.
Cramming all night before an exam is usually a bad idea. Sleep will benefit you far more than a few hours of anxious last-minute study.
You should also make an effort to eat healthily. Make sure you eat plenty of fruit and vegetables.
Ask for and accept support
If you're feeling overwhelmed, you might find it helpful to talk to a teacher or counsellor. It's also important to ask for or accept support from your family.
This support might be practical, like picking you up from the library. It could also be emotional support, including advice.
If you need to talk to someone outside the situation, you can phone:
Organisations you can get help from
Managing stress during an exam
Before the exam, try to:
- get a good night's sleep
- eat a healthy breakfast - this can help you to feel more alert
- arrive early at the exam hall - so you can relax and gather your thoughts
During the exam, it's important to:
- stay calm and focused - mindfulness or other breathing techniques can help if you feel overwhelmed at any point
- try to manage your time well, for example by taking time to scan the questions and answer easier questions first
Options for the future
If you are doing the Leaving Certificate, getting the exam results you need for your first preference is great. But it's not the end of the world if you do not. There are often other ways to get into the area you are interested in studying and working in.
It may mean taking a year out and getting some practical experience or doing a further education course. You might consider repeating. If you do accept another offer, you may find that you like it or it suits you better.
Leave the stress in the exam hall
There's always a light at the end of the tunnel. Exams have a beginning and an end. The stress that goes along with them should end with the exam.
Once the exam is over, there's nothing more you can do about it. Try to relax afterwards.