In my first year, just hearing the word “exam” was enough to make my chest tighten and my brain spiral into a thousand “what if” scenarios. What if I haven’t prepared enough? What if I forget everything I studied? The overthinking takes me down a rabbit hole that’s hard to climb out of.
But here’s the thing: exams also mean the holidays are just around the corner. So, while the stress is real, I try to remind myself this is the final push before a well-deserved break. Over the years, I’ve learned that managing anxiety during exam season isn’t about eliminating stress—let’s be honest, that’s impossible—instead, it’s about finding ways to work with the stress and not let it overwhelm me.
Here are some strategies that have helped me cope with my exam stress.
Positive self-talk
Have you ever noticed how much your inner dialogue affects how you feel? I’ve found that what I say to myself can either make or break my day. If I keep telling myself, “I’m going to fail,” or “I’m so bad at this,” my anxiety skyrockets.
Instead, I’ve learned to be my own cheerleader—even when it feels a bit awkward. I’ll say things like, “You’ve prepared as much as you can,” or “You’ve handled exams before, and you’ll handle this one too.” It’s amazing how shifting your thoughts can help you feel calmer and more in control.
Mindfulness
Mindfulness is a game-changer. It’s all about staying in the present moment and stopping my brain from racing too far ahead. When I’m sitting in the exam hall, it’s easy to let my mind spiral into panic about what’s coming next.
Taking a moment to focus on my breathing helps. I’ll breathe in for four counts, hold it for four, and breathe out for four. It sounds simple, but it works. Mindfulness keeps me grounded and reminds me to take things one step at a time.
Revisions
This might seem obvious, but revision is key. The more I revise, the more confident I feel walking into the exam room. It’s not about cramming every single detail into my brain the night before (trust me, that doesn’t work).
Instead, I like to break my study sessions into smaller chunks over a few weeks. I’ll review one topic at a time, and then a few days later I’ll go back and test myself. Spacing out my revision like this has helped me retain information better, and it gives me a confidence boost knowing I’ve done the work.
Sleep
If there’s one thing I used to sacrifice during exam season, it was sleep. I’d stay up late cramming, thinking it would help. Spoiler alert: it didn’t.
Now, I make it a point to get at least 7–8 hours of sleep, especially the night before an exam. A well-rested brain works so much better than a tired one. Plus, getting enough sleep helps with anxiety, so it’s a win-win.
Talking about it
Sometimes just talking about my anxiety helps. Whether it’s with a friend, a family member, or a counselor, sharing how I’m feeling makes it less overwhelming. I’ve realized that I’m not alone—so many people feel the same way during exam season.
Exam season is tough, but you’ve got this. Take it one step at a time, be kind to yourself, and remember that it’s OK to feel anxious — it’s just your brain trying to protect you. With a little preparation and self-compassion, you can manage your anxiety and come out stronger on the other side. Good luck!
If you’re looking for more strategies or just need someone to talk to about managing anxiety, I’d love to help! As a Mental Health Peer Support Worker, I’m here to listen and provide support. You can stop by during our Halifax office hours at SUB 349 on Mondays, Wednesdays, and Thursdays from 4–6 p.m. or at Sexton Campus from 1–3 p.m.