Exam Stress

Exam Stress

48% of students in the UK say they get ‘very stressed or worried’ whilst studying and revising for their exams.

This is understandable considering 78% of you believe your exam results will have a direct impact on your job prospects after you graduate.

Exam stress can be your best friend and your worst enemy at the same time. Stress can actually help you to produce your peak performance; however, if your stress levels rise too high for too long, it can be harmful to both to you and your chances of success.

How to minimise exam stress…

Some of us prefer exams to essays and vice versa. Whatever the case, we all have to take exams at some point. This may sound like something your Nan says, but always remind yourself that you can only do your best!

The best way to prevent exam stress in the first instance is by being organised.

Make sure you know exactly what days your exams are on and which topics they cover
Find and print syllabuses for each module to refresh your memory
Catch up on any unfinished lecture notes

Most of you will have already started revising over the Easter holidays and may have already created a revision timetable; however, if you haven’t already done so, it’s not too late!

Healthy eating

Do you find it hard to concentrate when revising?

Are you feeling tired and lacking motivation?

Did you know the brain uses 20% of our body’s entire energy source, at rest, which is an awful lot considering our brain only weighs 2% of our total body weight?

If you’re finding it difficult to stay focused on revision it might be because your brain is not getting enough glucose which it needs to function effectively.

Breakfast REALLY is the most important meal of the day – many of us know this but still choose to skip breakfast in favour of another hit of the snooze button!

To help you during your exams, and to ensure you have a great start to the day, the Student Mentor Scheme, in collaboration with the Hub catering team, will deliver healthy smoothies to your door.

To find out when we’ll be coming to your residence, please check our facebook page.

How to revise most effectively…

There is no ‘right’ or ‘wrong’ way to study; however, it’s really useful to know what type of learner you are so you can get the most out of your revision.

How to de-stress…

In the run up to your exams, it’s crucial you understand the importance of taking a bit of time out away from revision. There are numerous ways you can relax…

Breathing techniques

Stress can cause you to take shallower breaths and increase your heart rate. Breathing in through your nose and exhaling through your mouth (ensuring the exhale lasts at least 5 seconds) helps you to calm down.

Physical activity

Regular exercise is an excellent way of coping with stress. As little as 10 or 20 minutes a day spent walking, cycling, going to the gym or doing your favourite sport can make a big difference.

Complimentary therapies

Yoga, meditation and massage all have proven benefits in reducing stress and promoting relaxation. For more information on classes you can take to help you relax, visit sport.bham.ac.uk/

Sleep

If you’re tired, worries can get blown out of proportion. If you’re finding it difficult to sleep, try cutting down on stimulants (coffee, alcohol etc.) and make sure you have time to unwind before bed. Having said that, don’t stress about not sleeping! It’s worth remembering that people still function very well without any sleep for short periods of time.

Revision groups

Get together with your friends and talk to each other about your revision. This will give you the opportunity to discuss each other’s worries and relieve some tension. Sometimes you might worry about what other people may think if you open up about your fears when, in fact, they probably feel exactly the same way too.

How to approach your exams…

Have everything ready in advance like pens/pencils and any extra materials you’re allowed.
Make sure you know the exact times and locations of each exam and get there at least 10 minutes early.
Eat something before an exam even if you don’t have much of an appetite at the time.
When you’re actually in an exam, if you feel like you’re starting to panic or your mind has gone blank, take a minute to regulate your breathing (see above) and calm down; you won’t be wasting time by doing this.
Be thorough. Lecturers say that the biggest mistake students make in exams is not reading the question properly and, subsequently, not answering it in full. The second biggest mistake is making sweeping statements without backing them up with evidence.
Don’t get caught up in the post-exam hype! Don’t analyse your answers alone, or with others, after you’ve finished as this achieves nothing. Focus on your next exam instead.

Signs that you may be under too much stress

Feeling stressed is a natural response to pressure; the body releases chemicals that make you feel nervous. Muscles tense ready for action and your heart beats faster to increase blood flow. You breathe faster, sweat and your mouth becomes dry. These are all inevitable effects of adrenaline.

However, if you experience one or more of the following symptoms you may be under an unhealthy level of stress:

Headaches
Insomnia
Loss of appetite
Being unusually bad tempered
Feeling constantly exhausted
Feeling nauseous
Losing the ability to concentrate
Drinking alcohol or smoking more than usual
Feeling disorganised and overwhelmed

If you are feeling like you’re struggling to cope with exam stress, talk to us – we are here to help.

The Student Mentor Scheme can provide students living in University accommodation with a safe, confidential and non-judgemental space for you to come and air any worries or concerns you may have.

If you need help with revision strategies and tips, managing your time more effectively, or simply need to get away from your books and take a break, then come and talk to a Student Mentor or Student Support Advisor. They have been there and can help you get through this challenging period.

What other support is available at the University?

During the summer term, the University’s Student Support Service provides a variety of workshops to help you cope during the exam period.

Here are some of the workshops available:

Relaxation workshops
Managing stress workshops
Sleep workshops
Mindfulness workshops
Leavers workshops
Laughter yoga

For more information or to sign up to a workshop, click here

Don’t sit in silence

During your period of study any number of circumstances may affect your ability to perform well in assessments.

‘Extenuating Circumstances’ (formerly known as ‘mitigations’) is the process of informing your School of circumstances that have affected you throughout the year.

For more information about Extenuating Circumstances and the ‘Fit to Sit’ Procedure, including whether you are eligible to submit them, how to do so and where to get further help and support, please see: ARC Extenuating Circumstances Advice Direct.