How do I handle exam stress and anxiety before/during the exam?
Stress is normal and even helpful in small doses. Manage it with preparation, sleep, breathing, and realistic thoughts — and in the exam, if you blank out, breathe slowly and start with easy questions.
Some nervousness sharpens focus; it becomes a problem only when it overwhelms you. The strongest anti-anxiety tool is genuine preparation plus regular mock tests, so the real exam feels familiar. Protect sleep in the final days (cramming all night hurts more than it helps). Use slow breathing (inhale 4s, hold 4s, exhale 6s) to calm your body in minutes. Challenge catastrophic thoughts ('I'll fail everything') with realistic ones ('I know most of this'). In the exam, if your mind goes blank, pause, breathe, and begin with the questions you find easy — confidence returns as you score.
Memory tip
Preparation + sleep + slow breathing beats panic. Start the paper with what you know.
What to do
- 1Take regular full-length mocks so the real exam feels routine.
- 2Prioritise sleep in the last week — don't cram overnight.
- 3Practise 4-4-6 breathing to calm down in minutes.
- 4In the exam, start with easy questions to build momentum.
💙 For parents
Your calm is contagious — so is your anxiety. In the final weeks, reduce pressure talk, comparisons and 'what if you don't get in' remarks. Ensure good food and sleep, and remind your child that your love isn't tied to a rank. That safety net often *improves* performance.
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