10 proven tips for coping with exam stress
It’s been years since educators were taking final exams — but few can forget the (often compounding) feelings of stress about high-stakes tests, blended with mounting excitement about the summer break to follow. But students are all too familiar with these feelings. For example, over 57% of Canadian students feel anxious about failing mathematics, which is higher than the average for Organisation for Economic Co-operation and Development (OECD) countries.
Today’s students might be feeling even higher levels of stress, given the mental health challenges that have arisen over the past few years, coupled with potential gaps in learning. That’s why managing test anxiety is crucial to help alleviate mental stress while promoting better testing outcomes.
Instead of powering through exam season, educators and their students can benefit from pausing to center their mental wellness. In the spirit of Mental Health Week, which takes place May 6 to 12, 2024, here are some tips to help students manage test-related anxiety.
1. Put the test in perspective
While testing norms vary widely across Canadian provinces — from each test’s significance and effect on grades to how results are shared — it’s important to remind students not to place excessive emphasis on one test. Feeling like a test is a “make or break” proposition can ramp up stress, cloud students’ perspectives and overshadow learning goals. Educators can help by sharing assessment rubrics, highlighting other factors that go into a grade or student work profile, and helping students set realistic goals.
2. Provide tips for adequate preparation
Many students struggle with organization, so emphasize the importance of creating a study plan that helps them prepare. Suggest that students begin studying well in advance, review course material regularly and practice sample questions. Educators can contribute by preparing study guides and hosting review sessions. Adequate preparation can help reduce anxiety by boosting their confidence.
3. Discuss effective test-taking strategies
Another way to help students feel equipped for tests is to introduce strategies like time management, skipping difficult questions and budgeting time for review. Give them as much information as possible about the test format so they can feel more in control of the process.
4. Teach relaxation techniques
Introduce students to relaxation techniques like deep breathing, progressive muscle relaxation or meditation. Practice them as a class. (You will probably benefit, as well!) Encourage them to use these methods before and during the test to stay calm and manage stress.
5. Emphasize the importance of self-care
Discuss the benefits of getting adequate sleep and eating a healthy meal prior to the test to help them feel physically prepared. Tell students to consider engaging in light exercise, like yoga stretches or brisk jumping jacks, right before the test to help them expend those last few nerves.
6. Create a supportive environment focused on resilience
Establish a classroom culture that normalizes test anxiety, encourages open communication and focuses on process rather than perfection. Reassure students that test anxiety is common and provide a safe space for them to share their concerns. Incorporate social-emotional learning (SEL) activities that help them set goals and build self-confidence. Emphasize growth-mindset principles that encourage students to view challenges as opportunities for learning and improvement.
7. Normalize nerves
No matter how prepared students are, they will likely feel some anxiety. Help them reframe this feeling as excitement rather than fear. Explain how these feelings can potentially enhance performance by improving focus, alertness and energy.
8. Communicate with caregivers
Enlist families as allies in the testing process. Explain how you’re helping the class prepare, and invite them to support your efforts by encouraging good study habits and providing a peaceful environment. Ask that caregivers encourage students to go to sleep early the night before tests and eat a nutritious breakfast the morning of.
9. Offer accommodations
Some students, especially those who grapple with anxiety, depression or other mental health issues, may require special accommodations, such as extended time, a quiet testing environment or alternative testing formats. Coordinate with school psychologists and other learning specialists to create a holistic plan for each student, identify relevant supports and ensure access.
10. Make mental health a priority
Test anxiety is just one of the ways anxiety and depression can manifest. Foster a culture that prioritizes mental well-being, including considering a universal assessment standard. For more information and additional supports, visit the Pearson Mental Health Resource Centre.
Mental Health Resource Centre
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