How to reduce stress and nervousness during the exam period

Exam time can be stressful and nerve-wracking for many students. In this article, we give you tips to get stress and nervousness under control so that you approach exams more relaxed and pass them successfully.

Tips on how to prepare

Good preparation is the key to success. With planning and organization, you create the best conditions to prevent stress from arising in the first place. Set a timeline early to cover key milestones and allocate your time wisely to prepare adequately for the exam.

The learning environment

A quiet and concentrated environment in which you can study undisturbed is particularly important. Make sure you have all the materials you need at hand and create a quiet space to study. Avoid distractions like your smartphone while studying and ensure your study room has plenty of fresh air. Regular short breaks are important to review what has been learned.

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Mindfulness and self-support

Good self–support is also important to reduce stress, nervousness and negative thoughts and to keep you focused for a longer period of time. A healthy lifestyle with regular exercise, enough sleep and a healthy diet are essential. Relaxation techniques like yoga, progressive muscle relaxation, or meditation can also help you calm your mind and focus.

Methods for mindfulness and relaxation at a glance

• Progressive Muscle Relaxation: This technique involves tensing certain muscle groups for a few seconds and then relaxing them. Start with your feet and slowly work your way up to your head.
• Meditation: Regular practice of meditation can help calm the mind and reduce stress. Sit comfortably and focus on your breath. When thoughts arise, just let them pass and return to your breath.
• Body Scan: Lie flat on your back and close your eyes. Focus on each part of your body, starting with your toes and slowly working your way up to your head. Try to feel any tension in each part of your body and release it as you exhale.
• Walking Meditation: Walk slowly and deliberately, paying attention to every movement and every step. Feel the sun on your skin and the wind on your face. Try to stay in the present moment and not let your mind wander.

If you find you are still nervous despite all your preparation and self-support, focus on positive thoughts. For example, remind yourself of past successes and what you have already achieved. With visualization techniques you can form a picture of a successful end in your mind and thus strengthen your self-confidence.

Support from others is also a good way to clear yourself and your mind. Talk about your thoughts and feelings with friends, family members, or teachers. Maybe they can give you tips on how to overcome your test anxiety or offer you support in the form of study groups or private tuition.

In some cases, it makes sense to seek professional help. Psychologists or psychotherapists can help you deal with your fear and nervousness and teach you appropriate coping strategies.

Conclusion

Exam time can be a stressful and nervous time, but with the right preparation, environment, self-support and support from others, you can manage stress and nervousness well.

Plan early and in a structured manner, create a calm learning environment, and take care of your physical and mental health. You can get support from friends, family, teachers, and psychotherapists.

Heed our tips and go through the exam period calmly and successfully!