10 Expert-Approved Techniques to Manage Exam Stress and Anxiety

1. Start Preparing Early and Consistently: Cramming increases stress. Start studying well in advance and create a realistic study schedule to avoid feeling overwhelmed.

2. Practice Active Recall and Spaced Repetition: These study techniques not only improve memory but also boost confidence by showing you how much you actually know.

3. Take Regular Breaks and Avoid Burnout: Short, frequent breaks are more effective than long study sessions. Use breaks to relax, stretch, or do something you enjoy.

4. Prioritize Sleep: Adequate sleep is crucial for cognitive function and stress management. Aim for 7-9 hours of quality sleep each night, especially in the days leading up to exams.

5. Maintain a Healthy Diet: Nourish your body with healthy foods to maintain energy levels and support brain function. Avoid excessive caffeine and sugary drinks.

6. Exercise Regularly: Physical activity is a powerful stress reliever. Even short bursts of exercise can significantly reduce anxiety and improve mood.

7. Practice Relaxation Techniques: Techniques like deep breathing, meditation, and mindfulness can help calm your mind and reduce anxiety in stressful situations.

8. Challenge Negative Thoughts: Identify and challenge negative thoughts or self-doubt. Replace them with positive affirmations and realistic self-talk.

9. Talk to Someone You Trust: Sharing your concerns with a friend, family member, teacher, or counselor can provide emotional support and help you gain perspective.

10. Seek Professional Help if Needed: If your exam anxiety is severe or interfering with your daily life, don't hesitate to seek help from a mental health professional.