😟 What Is Exam Stress and Anxiety?

 

😟 What Is Exam Stress and Anxiety?

Exam stress is a feeling of pressure or worry before or during exams. Anxiety can include:

• Racing thoughts

• Lack of concentration

• Rapid heartbeat or sweating

• Sleep disturbances

• Fear of failure

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🧠 Why Does It Happen?

• Fear of not performing well

• High expectations from self or others

• Poor preparation or time management

• Previous negative exam experiences

• Comparing oneself with peers

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💡 Coping Strategies

1. Plan Ahead

   • Create a study schedule

   • Break down the syllabus into manageable parts

2. Practice Regularly

   • Solve past papers and take mock tests

   • Use active recall and spaced repetition techniques

3. Stay Healthy

   • Eat balanced meals

   • Get at least 7–8 hours of sleep

   • Avoid too much caffeine or junk food

4. Mindfulness & Relaxation

   • Deep breathing, meditation, or yoga

   • Take regular breaks with music, hobbies, or light walks

5. Stay Positive

   • Replace negative thoughts with encouraging affirmations

   • Focus on effort, not just results

6. Reach Out for Help

   • Talk to friends, family, or a counselor

   • Don’t hesitate to ask teachers for academic support

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🧘‍♂️ Quick Calm-Down Techniques

• 5-4-3-2-1 Grounding Exercise

• Box Breathing: Inhale–Hold–Exhale–Hold (4 seconds each)

• Stretching or light exercise before the exam

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💬 Remember

It’s okay to feel nervous. The goal is not to eliminate stress but to manage it so you can perform your best.