How to manage exam stress

As we approach that time of year marked by stressed children, concerned parents, anxious teachers, and exhausted teenagers, we recognise the toll it can take on your mind, body, soul, and nervous system. So, I wanted to share a few tips to help you navigate this period more effectively.

Stay calm, stay focused, you've got this!

Exams can feel like a big deal, and it’s normal to feel nervous, overwhelmed, or even stuck. But don’t worry: You are not alone, and there are simple ways to manage stress so you can feel more confident and in control.  Let’s break it down together.

Why do we get exam stress?

Your brain wants you to do well. But when pressure builds up, your body reacts—your heart races, your hands sweat, your thoughts speed up. This is your body’s “fight or flight” response.

A little stress can actually help you focus. But too much can make it hard to think clearly. That’s why it’s important to manage it.

7 practical tips to manage exam stress

1. Make a realistic study plan

Don't try to cram everything in one night. Break it into chunks and spread it out. Use calendars or apps to plan what you’ll study and when

2. Take regular breaks

Your brain needs rest to work well. Try the 25/5 rule: 25 minutes of study, 5 minutes of break. Stretch, have a snack, or go for a short walk

3. Sleep is your superpower

Sleep helps you remember what you’ve studied and keeps your mood balanced. Aim for 7–9 hours a night (even before the exam!)

4. Eat well & stay hydrated

Foods like bananas, eggs, nuts, and whole grains are great for brain power. Drink water, your brain is 75% water, after all!

5. Talk about it

If you’re feeling stressed, don’t keep it all inside. Talk to a friend, parent, teacher, or support staff. You're not bothering them—they care

6. Breathe & reset

Try this calming trick:  Breathe in through your nose for 4 seconds, hold for 4, breathe out for 4, pause for 4.  Repeat 3–5 times. It helps your brain switch off panic mode.

7. Remind yourself: You are more than a grade

Exams don’t define who you are. You’re smart, kind, creative, and capable—no matter what the results say.

 On Exam Day

• Pack your bag the night before (ID, pens, calculator, etc.)
• Eat a good breakfast
• Arrive early, so you’re not rushed
• Read the instructions carefully—then take a deep breath and begin

Finally, it’s okay to care about your exams. But your mental health matters more. Be kind to yourself. Do your best, and remember: your best is always enough.

You've got this 💪
Now go show that exam who's boss!