dealing with exam stress essay

How to deal with exam stress

Exam season can bring on levels of stress and burnout that can hinder your studies. here are some handy tips on how to manage your anxiety.

• Student life

Seeta Bhardwa

Exam stress affects most students in varying ways. It is important to manage this stress and find little ways of helping to eliminate the risk of burnout. 

For some students, exams can be a breeze; revision is second nature to them and they could ace an exam with their eyes closed. But for others, sweaty palms and heart palpitations are just a part of the territory, and it seems that nothing is more impossible than sitting down and revising. Here are some handy tips that can help to dissipate stress and make sure you can get through exam season. 

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1. take regular breaks and schedule in fun things to look forward to.

Even the most intense exam timetables will allow a little time for a study break. This can include 20-minute breaks during your revision day, and longer activities that you can look forward to. Go out for dinner with friends, go to the cinema, attend a gig, anything that you like doing in your spare time that will take your mind off exams. Spending a little time away from the books will leave you feeling more refreshed and relaxed the next time you revise.

2. Exercise and get outdoors

Easily one of the most frustrating things about exam season is that it seems to occur just as the weather brightens up. Use this to your advantage and go out for a walk, or a run, or head to the gym or swimming pool. As well as keeping you healthy, exercise is known to boost your mood and can help to make you more productive while revising. 

Video: 10 common Exam Results Day questions - answered How to deal with stress over exam results How to survive A-level Results Day How to deal with pressure at university

3. Don’t (always) listen to others

As the old saying goes: "comparison is the thief of joy". While it is helpful to discuss topics with fellow students and often to revise together, try not to compare other peoples' revision to your own. Chances are you’re doing just fine, and listening to other people talk about what they’ve learnt will only stress you out and may make you feel like you aren't progressing as well as them. Plus, if they themselves are stressed this can rub off on to you and other people’s stress is not what you need right now.

4. Speak to someone

If the stress gets to a point where it is overwhelming, and is affecting your day-to-day life, try and speak to someone about it. Your university or school should have a service where you can speak to people about your concerns, and will be able to offer more advice on how to manage it. If that seems like too big a step, open up to a family member or a friend about the pressure you feel. You’ll be amazed to know that you aren’t alone in feeling like this.

10 quick ways to help eliminate exam stress 

• Watch a film, a TV show or listen to a podcast or comedian that makes you laugh.
• Drink some herbal tea or a hot chocolate. It’s a well known fact that hot drinks are known to soothe the soul (avoid too much caffeine though!).
• A shower or a bath can help to relieve stress.
• Cook or bake something. Just the thought of having something delicious to eat can bring you joy. As a bonus side note, try and cook something healthy too. You can’t feed your mind well, if you don’t feed your body well.
• Get some sleep. The virtues of a good night’s sleep during exam season should not be underestimated.
• Keep things in perspective. Yes, exams are important. But you are so much more than your exam results.
• Avoid other stressed people. You know the ones I mean. The ones with cue cards outside of the exam hall, frantically trying to remember key dates and equations. They will do nothing for your stress levels.
• Avoid the exam "post-mortem”. You don’t need to know how other people fared in the exam. You’ve done your best, you can’t go back and change your answers so the second you step out of the exam hall, focus on your next exam.
• Be flexible. While having a revision time table is one of the best tools in your arsenal for exam success, don’t be too hard on yourself if you don’t stick to it. If you accidentally oversleep, don’t write the day off.
• Write down everything you feel like you need to do and try and tick one thing off. Just the act of feeling like you are in control of your revision can help. 

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How to Deal With Exam Stress

Last Updated: June 24, 2024 Fact Checked

This article was co-authored by Katherine Demby . Katherine Demby is an Academic Consultant based in New York City. Katherine specializes in tutoring for the LSAT, GRE, SAT, ACT, and academic subjects for high school and college students. She holds a BA in History and Political Science from the University of North Carolina at Chapel Hill and a JD from Yale Law School. Katherine is also a freelance writer and editor. There are 29 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 653,776 times.

Exams are a crucial part of education and the source of stress for many students. In order to avoid severe anxiety from these pesky evaluations, it is important to approach them with a clear mind and an understanding of how to deal with stressful situations more broadly. In many cases, exam stress is all in the mind, and mental discipline is a large part of what is needed to succeed.

Preparing for the Test

• If you aren't clear on anything, ask your teacher. Teachers would much rather answer questions than have their students proceed without understanding what's expected.
• Make sure you have read your syllabus and any information your teacher has given you before asking the question. Your teacher won't be pleased if you send her an email asking when the test is if it's specified on page 1 of the syllabus.

• If you will be in a quiet room during your exam, try to simulate those conditions while you prepare. This is using context-dependent memory to your advantage.
• As an example of state-dependent memory, if you prepare for your exam using caffeine, your memory on test day may be better if you have a similar amount of caffeine then, too. [4] X Research source Use this knowledge and know that you are taking evidence-backed steps to maximize your exam score; keep that in mind if you are feeling stressed about your upcoming exam.

• When taking notes, focus on jotting down keywords and key ideas, rather than trying to take dictation. Copying out the exact sentences is not as important as getting down the main ideas. [5] X Research source
• Review your notes weekly. This will help you learn the material and transfer it to long-term memory. When it comes time for the exam, you'll feel much better prepared.

• If possible, because of state-dependent memory, try to study at around the same time of day as you will be taking the test. This way you will be similarly tired/awake when you study and when you take your test. You will be used to how you feel when dealing with your course material on test day.

• Track the level of light in the room. Some people study better with light, others study better in dimmer light.
• Examine your work space. Decide whether you work better with a bit of clutter or if a clean, fresh work space is what you prefer.
• Pay attention to background noise. Does music help you concentrate or do you need a quiet environment in which to study?
• Find an alternate place to study such as a library or coffee shop. A change of scenery can give you a fresh look at the material and also provide additional resources.

Adam Dorsay, PsyD

Take breaks outdoors if you're able to. The absence of sunlight can actually make stress and anxiety worse. Being around nature can also help reduce stress.

• Caffeine can make you feel anxious, which can contribute to feelings of stress and anxiety. Have a cup of coffee or a cola if you like, but don't go overboard. [9] X Research source Experts recommend getting no more than 400mg of caffeine per day for adults. [10] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source Kids and teens should limit themselves to about 100mg per day (one cup of coffee or 3 colas). [11] X Research source
• A cup of herbal tea can help you feel more relaxed and stay hydrated. Peppermint, chamomile, and passionflower are good choices.

• For example, after studying hard for an hour, take a break and play on the internet for 20 minutes or watch an episode of a TV show that you enjoy. This will help you get your mind off the exam while acting as a motivational carrot that may help you pick up studying again after your break.

• When you work out, listen to upbeat music that keeps you motivated throughout your workout.
• For other ways to beat stress, see this handy wikiHow: Relax Before a Final Exam in College .
• Meditate or do yoga after your upbeat excercise. This lets the mind focus and calm down

• Try eating lean meats, nuts, fruits, and vegetables. [15] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
• Avoid too much sugar or heavily processed food.
• Part of eating healthy involves having a balanced diet. Try not to eat too much of only one food source. You can usually get variety in your diet by changing up the type of cuisine you eat every couple of nights.
• Try having a bit of time to do yoga or meditation after other excercise to calm your brain down. Remember to breathe in through your nose and out through your mouth heavily.

• If you have trouble sleeping, try making your bedroom pitch black . Block out sounds by changing your environment and/or wearing earplugs.
• Get into a routine and follow it every night. Take note of how many hours a night of sleep you need in order to feel refreshed in the morning; get that many hours of sleep every night.
• For example, if you tend to be in bed by 10:30 PM then read for 30 minutes before falling asleep, stick to that schedule as often as possible. In this way you will train your body for sleep. [17] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
• See this helpful wikiHow, Sleep Before Final Exams , for more advice.

• If this is a concern for you, be sure to reach out to a school counselor or teacher for how to proceed in getting help.

De-Stressing on Exam Day

• If you're allowed to, bring a water bottle with you to your exam. Thinking is thirsty work! Just don't be surprised if your teacher asks to examine the bottle, as some students have tried to cheat by writing answers on bottle labels. (Don't do that -- cheating is never worth it, and if you get caught, you'll be in way more trouble than you would if you'd just done poorly.

• That said, do not drastically change your typical caffeine intake on exam day. This can cause withdrawal symptoms that may interact with your stress to make you feel especially negative. [23] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
• Caffeine in limited quantities may have a positive effect on your memory, so if you usually have a cup of coffee with breakfast, go ahead. [24] X Research source

Beating Stress During the Test

• Keep an eye on the clock and give yourself five to ten minutes to go over your answers to check for any mistakes or to guess on any questions that you initially skipped.

• Rapid heartbeat
• Restless thoughts
• Mental blackouts
• Trouble concentrating

• Inhale through your nose for a count of 4. Try to hold your breath for a count of 2, then slowly exhale through your mouth for a count of 4.

• If you catch yourself stuck in a negative thought loop, try to detach from it. Ask yourself: what's the worst that can really happen if I don't do well on this test? Try to remain logical about it. Can you really handle the worst that could happen? Chances are, the answer is yes. [32] X Research source
• You can also think of alternatives if you find yourself stuck worrying over how important this exam is. You may be able to retake it. You may be able to make up your grade with extra credit. You can hire a tutor or study with friends for the next exam. This isn't the end of the world.

Dealing with Post-Exam Stress

• Let go of the things you can't control. Ask yourself, "what about my exam can I change at this point?" If it is nothing, do your best to let it go. [34] X Research source
• View your mistakes as opportunities to learn. From this perspective, getting a exam question wrong isn't something to be worried about.
• Try scheduling a worry break. Set aside 30 minutes and let all your worries out during that time. Think hard about the things you are stressed about. Then, once that 30 minutes is up, let it go.
• Exercise can also help you to get your mind off of your exam after it is done.
• Consult the wikiHow article Calm Post Exam Nerves for some more tips.

• For example, if you get absorbed when you watch a movie or read a book, do that. If you get really into sports when you play them, get outside and play some sports!

• Instead of being stressed about this information, try to view it as an opportunity for an accurate assessment of your knowledge, which you can then use to improve yourself.
• Remember that your performance on an exam is not indicative of your worth as a person. You can do poorly on an exam and still be a good student.

Supercharge Your Studying with this Expert Series

Expert Q&A

Reader videos.

• Do not try to compare yourself with others. Some students are naturally good at studying. Instead of competing with others, the best person to compete with is yourself. Thanks Helpful 261 Not Helpful 35
• If you are having trouble relaxing, consider searching common relaxation and meditation techniques. These can help manage exam stress as well as the stress of everyday life. Thanks Helpful 148 Not Helpful 31

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• ↑ https://www.mind.org.uk/information-support/tips-for-everyday-living/student-life/#.Vd47LCVViko
• ↑ https://www.simplypsychology.org/forgetting.html
• ↑ https://home.csulb.edu/~jmiles/psy100/kelemen.pdf
• ↑ https://www.chapman.edu/students/academic-resources/tutoring-center/resources-success/study-strategies/note-taking/index.aspx
• ↑ https://time.com/3518053/perfect-break/
• ↑ Katherine Demby. Test Prep Specialist. Expert Interview. 17 December 2020.
• ↑ https://www.nhs.uk/live-well/sleep-and-tiredness/self-help-tips-to-fight-fatigue/
• ↑ https://bc.cmha.ca/documents/improving-mental-health/
• ↑ https://medlineplus.gov/caffeine.html
• ↑ https://kidshealth.org/en/parents/child-caffeine.html
• ↑ https://www.health.harvard.edu/staying-healthy/exercising-to-relax
• ↑ https://www.hsph.harvard.edu/nutritionsource/stress-and-health/
• ↑ https://health.clevelandclinic.org/eat-these-foods-to-reduce-stress-and-anxiety
• ↑ https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/
• ↑ https://medicine.llu.edu/academics/resources/test-anxiety-tips
• ↑ https://www.bbcgoodfood.com/howto/guide/eating-exams
• ↑ https://psychcentral.com/stress/stress-relieving-foods
• ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9681652/
• ↑ https://hub.jhu.edu/2014/01/12/caffeine-enhances-memory/
• ↑ https://success.oregonstate.edu/learning/test-tips
• ↑ https://www.ocr.org.uk/students/exam-support/managing-stress/
• ↑ https://www.stress.org/chewing-gum-reduces-stress
• ↑ https://www.nhs.uk/mental-health/children-and-young-adults/help-for-teenagers-young-adults-and-students/tips-on-preparing-for-exams/
• ↑ https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/symptoms/
• ↑ https://www.uofmhealth.org/health-library/uz2225
• ↑ https://www.psychologytoday.com/basics/affective-forecasting
• ↑ https://www.mdaap.org/pdf/Bi_Ped_Challenging_Catastrophic_Thinking.pdf
• ↑ https://quillbot.com/courses/effective-learning-strategies/chapter/chapter-13-test-taking-strategies/
• ↑ https://psychcentral.com/blog/8-tips-to-help-stop-ruminating

About This Article

To deal with exam stress, make sure you take frequent breaks as you're studying, which will help you de-stress and recharge. Also, take care of yourself during the lead up to your exam by getting plenty of sleep every night, exercising, and staying hydrated, since feeling tired and sluggish can make you more stressed. Then, on the day of your exam, eat a good breakfast and arrive early to your test so you're not feeling rushed. To learn how to overcome stress during your test, scroll down! Did this summary help you? Yes No

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Exam Stress

Exams coming up? Sometimes the pressure you feel can help keep you focused, other times it can cause stress. Check out these tips to help you cope with stress during exam time.

What does exam stress look like?

People might experience physical symptoms , like trouble sleeping, feeling sick in the stomach, headaches and muscle tension, and fidgeting, nail-biting and teeth grinding. .

Exam stress can also be mental or emotional , like feeling confused, being irritable, feeling overwhelmed, lacking motivation and withdrawing from family, friends and things you normally enjoy. 

Why do people experience exam stress?

Worry they might fail

Don't feel prepared

Want to do really well

Don’t have much time to study

Need to get a certain result

Don’t think they will do well

Find it hard to understand what they’re studying

Feel pressure from family to get good marks

Feel they need to compete with others

Have other things happening in their life

What’s your study style?

Did you know that your different ‘thinking style’ can affect how you learn and best study.

When we asked our Insta followers, “What’s your thinking style?”

• 57% of you think in words (I.e. have an ‘inner voice’ or ‘talk to yourself’ in your thoughts) 
• 43% of you think in sensations (e.g. images in your ‘mind’s eye’, or other sensations like smells, feelings, etc) 

How can I figure out my thinking style? 

• Close your eyes and imagine your favourite food 
• Remember what you did yesterday 
• Imagine your favourite song 

If you talk to yourself as you think of your fave food, and what you did yesterday, and think of the lyrics of your fave song, you’re most likely a word thinker . 

If you see your fave food and memories, and hear the beat of your fave song, you’re most likely a sensation thinker . 

(Yep, you can definitely be both!) 

If you think mostly in words...

You might find strategies involving communication to be helpful. for example, read your study notes out loud to yourself. .

When having a break from studying, do something that gives you a break from your inner voice, e.g. do a visualisation (meditate while picturing a beautiful beach, for example). 

If you think mostly in sensations... 

This will depend on the type of sensations you think in. if you are a visual thinker (see images in  your mind’s eye), your study superpower is to make your notes visual – you might use colours, pictures, diagrams, tables, etc. to help you remember how the information ‘looked’. .

People who think in sensations can sometimes find it trickier to communicate what they’re thinking – it can be great practice to put your thoughts into words – especially if you’re struggling with something or need some study help. 

Neurodivergence, disabilities and studying 

Having a disability or being neurodivergent, like being autistic or having adhd , dyspraxia, dyslexia, etc., can result in different study needs. here are our top tips that can help: .

• Know your strengths and superpowers – and work with them . For example, if hyperfocus is your superpower, and you love YouTube videos, you might study by watching as many YouTube videos on your topic as you can. 
• Choose your best place/environment for studying, assignments and taking tests . For example, if you have sensory issues and find noises disturbing, find a quiet place to study. If you’re easily distracted, study somewhere with less distractions. 
• Choose your best time for studying . Try to study at your best focus time. If you like routines, it can help to incorporate studying into your routine. 
• Problem-solve any challenges or needs you have . For instance, if you have trouble focusing/reading words on a page, some people find colour overlays can help. If you’re having specific study issues, do some research on what others have found helpful.  

Unfortunately, our society isn’t always as inclusive as it should be. But remember that you have a right to be treated fairly . And fairness isn’t about treating everyone the same. It’s about supporting people with their individual differences and needs.  

If you have any specific needs for studying, assignments, or exams, chat them through with a support person and your school.

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Tips to help while studying

Try these tips and tricks:.

Make a plan of what you want to work on in each study session. Break it down into small tasks and work on one task at a time.

Get a good night’s sleep. Sleep is the time we consolidate working memory into short term memory, and short-term memory into long term memory. Don’t skip sleep to study! 

Make it competitive, or give yourself mini rewards once you achieve your study goals. 

Keep study sessions short - you remember the most info in the first 15 mins and last 15 mins of studying. Big, long study sessions might make you feel like you’re working hard – but studying in short bursts makes it easier to start, and helps you remember more.

Work with a friend, and ‘explain’ the things you need to remember to each other. Explaining it to someone else can help you make sense of and remember complex info.

Look after yourself – make sure you eat nutrient rich foods, do exercise, spend time with family and friends and do things you enjoy in order to de-stress.

Keep stuff in perspective. Exams carry a lot of pressure and it’s easy to ‘catastrophise’ about exam results. If you don’t do as well as you hope, there are so many different ways to achieve your future study and work goals.

Ask for help from a teacher if you need to.

Give procrastination the boot!

Did you know that we all have a personal procrastination style procrastination happens when you delay or postpone what you ‘should’ be doing – and it’s usually a stress avoidance response. .

Knowing what your procrastination style is can give you strategies to tame it, so you can get back to studying asap. Take our procrastination quiz here. 

Next level study hacks 

One of the biggest mistakes people make when they study is that they simply reread or highlight information..

This kind of studying is passive, which makes it hard to remember. So we’ve gathered together our counsellors’' top study hacks to help you take your studying to the next level – and study smart instead of hard. 

Study hack #1: Get creative 

Some subjects are easy to get creative with. Finding ways to make it fun can help you remember a whole lot more key info. For example, make your English novel a comic strip starring your fav fictional characters. Or, remember your history by pretending you were there and write it as a diary entry. 

Study hack #2: Work with your senses 

This is all about working with your strengths. If you’re a visual learner, turn your science study into funny artworks. Or, make up silly songs to your fav tunes to help you remember grammar or other languages. 

Did you know? Our brain has been designed to seek out and store info about food. For most of human history, famine was a big threat – so food and memory are very closely linked (which is one reason why smells can bring up memories from years ago). Snacking and chewing while you study can help you remember info more easily! 

Study hack #3: Use a science-back strategy 

This strategy is seriously legit. Known as ‘method of loci’, or ‘memory palace’ it works by connecting pieces of info with a location you’re very familiar with , like your home. It requires a little bit of imagination and creative thinking. Let’s do an example to make this easier to understand! 

Imagine you need to memorise some key words for an Italian language test. Picture the front door of your house. Imagine there’s a boat tethered there. (The Italian word for door is ‘porta’ - like a boat port). You walk into the house. In the front entrance is an ape, being attacked by a bee. (The Italian word for bee is ‘ape’). Etc.  

By using a technique like this, you can more easily recall important info. 

Sometimes people keep anxiety a secret because it's hard to talk about, they don't want to be a 'burden' or seem weak. But when it comes to anxiety, 'name to tame' it. Talking about it and having support helps a lot.

Ideas for exam day

Here are some tips to help exam day go smoothly:.

• Work out what you need to take with you on exam day and organise this the night before . 
• Go to the toilet before the exam starts. 
• If you feel yourself getting worried before your exam - spend some time focusing on your breathing . 
• When you sit down to do your exam, take time to slow your breathing and relax . 
• Read through the exam paper carefully. Underline key words and instructions . 
• Work out how long you have for each question or section. 
• Aim to have time to re-read answers through and to make any changes. 
• Work on the questions that you find easiest first . You don’t have to go in order. 

Remember passing an exam is only part of the story. There’s always a second chance or another way to reach your goals

If you’re feeling stressed about exams, you’re not alone.

Talking to someone and finding ways to cope during exam time can help..

If you need help coping with exam stress, give us a call , start a WebChat or check out My Circle today.

If you are looking for more digital services and resources, check out Head to Health .

If you would like individual online support to help you reach your work and study goals headspace Work and Study Online can help.

Check these out too:

Why can’t I focus at school?

Stress can make it difficult to concentrate, learn and feel motivated. Here ...

Why do I freak out when I’m stressed?

To work out why you're feeling anxious, it can be really helpful ...

Managing people’s expectations of you

One of the hardest aspects of creating a work-life balance is managing ...

Putting pressure on yourself

We sometimes put a lot of pressure on ourselves to be perfect. ...

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• Exam stress

Pressure to do well in exams can be a lot, and it can affect your mental health. Here's our advice if it's all getting a bit too much.

It’s normal to feel stressed and on edge about exams. Stress is your body’s natural response to pressure. It can help you focus and get things done, but sometimes it can all get a bit much. Exam stress can affect anyone and it can show up in loads of ways, like:

• feeling anxious or down
• getting irritable and angry
• struggling to sleep
• changes in your eating habits
• having bad thoughts about yourself
• worrying about the future
• losing interest in stuff you usually like
• finding it hard to concentrate
• feeling unwell – like headaches, feeling sick or tired

If any of these feelings are beginning to take over your life, there is help. And we’re here to help you find it.

Coping with exam pressure

The pressure to do well can really get on top of you and only add to the existing stress of exams. It could be from your school, your family, your friends, or yourself. Even if the people around you aren’t putting pressure on you, you might still want to make them proud. But remember, no matter what your results, your mental health is important too.

Whether you feel stressed right before your exams, or it builds up over time, here are some things you can do to ease the pressure:

Reflect on all the things you’ve already achieved, in or outside of studying. Write a list of what you rate about yourself, and what others like about you too. Doing things you’re good at and enjoy can really boost your self-esteem .

If people around you – like your school or family – are putting pressure on you, be real with them about what you think you can handle. Make it clear if your expectations are different from theirs. And if you need to, have a word with a teacher you trust about the stress you're under at home.

Try not to stress about how others are prepping for exams. Focus on what you can do. You might feel like other people are smashing it, revising more than you, or just not stressing out as much. But we're all different and that's okay. Remember, your friends are coping with exam stress too. They might be just as on edge as you.

It’s important for us to look after our mental health and put our own needs first, especially during a stressful academic period. I recommend reaching out to your friends during this time, because they are most likely going through the same thing as you.

How to deal with exam stress

Exam stress can feel lonely and a heavy load to carry, but you don’t have to tackle it alone. Lots of young people find exams difficult and it’s okay to need support.

Don’t hold it all in – try talking to someone about what’s on your mind. If someone knows you feel stressed, they can have your back, encourage you and listen when you need them to. It could be a friend, family member, carer, community/faith leader, teacher, or anyone else you trust. You don’t have to go through this alone.

Check out our tips below to help you get through exams.

In the lead-up to your exams

Think about what could make dealing with exam stress easier for you and have a chat with a teacher or tutor. They can help with things like:

• a tricky subject
• tips and tricks for revising
• juggling different subjects
• finding a calm place to revise
• access arrangements

Asking a teacher can be nerve-wracking, but they’ve had loads of students feel the same way. Remember they want you to pass your exams too, so they’re on hand to help if you need it.

We all have different needs. Access arrangements help students with special education needs or disabilities. This could be:

• extra time to complete the exam
• assistive technology (like a computer, text-to-speech software etc.)
• breaks during an exam

If you think you need them, speak to your school, college or university to find out how to apply for access arrangements. Some can be sorted out by the school, but others need permission from the examining body, so it’s best to talk to your school as early as possible.

Exam formats aren’t always suited to the realities of neurodivergence and disability which can create extra stress. Asking for adjustments is not being demanding – it’s about fairness.

If your friends are studying too, chances are they get what you’re dealing with. Knowing that someone else feels the same way can make all the difference. Link up with them to chat about exams or to take a break from studying.

Tackling problems together and helping each other out with different subjects can make revising easier. It keeps your social life going and can boost your mood while you’re studying. Plus, it can help you see you’re not the only one feeling the pressure.

When exams start

Get everything ready for the exam the night before. You could talk to someone you trust to double-check you’ve got everything sorted. If you’re going somewhere for your exam, check when and where it’s happening. Plan your route and make sure you’ve got plenty of time to get there.

Avoid cramming in last-minute revision. This can be overwhelming and make you feel unprepared. You’ve put in the work, so focus on staying calm. Breathing exercises and grounding techniques can help dial down the stress before your exam.

Resist the urge to talk about the exam with your friends afterwards. This can make you feel more stressed. Try to let go of the exam talk now that it’s done.

Once you’re done, have something good lined up after. It could be hanging out with friends or taking some time for yourself. It’s tough to switch off, especially if you have more exams coming up, but it’s important to let yourself recharge first.

I have found that putting in time for activities that I enjoy alongside revision helps me to de-stress, so I’ve started adding in time throughout the day to take a break and read or watch a TV show that I like. I've found that including activities that I look forward to in my daily schedule helps make revision feel more bearable.

Coping with life pressures

Sometimes, life can throw you curveballs that make it hard to study, like moving house, looking after a family member, dealing with a breakup or general life stress.

If life’s throwing you something like this, don’t feel you have to go it alone. Talk to someone you know or contact a helpline . Whatever it is you’re going through, you deserve support.

The importance of self-care

When exam stress hits, it might feel like there’s no time for self-care , or that you should be spending every second revising. Revising is important, but it’s going to be harder if you’re not looking after yourself.

Try to eat right, get some sleep, and give yourself a break – whether that’s gaming or hanging with your friends. We’re not robots – we all need a breather now and then.

Revision tips

Figure out what subjects you need to study and when. If you’re not sure how to make a revision timetable, ask a teacher or tutor for help. BBC Bitesize has lots of tips to start you off.

If your revision plan feels like a mountain to climb, tweak it. Your plan should keep you feeling on top of things, not leave you burnt out. It might take some trial and error, but finding a plan that works for you is key to feeling less stressed.

Taking a break is just as important as revising. It gives your brain a break and makes it easier to focus. Young people have told us they often feel guilty for taking a break, but rest is productive. You don’t have to earn rest – take it whenever you need it.

Different ways of learning

We all have our own ways of learning. If you feel distracted or can’t remember your notes, it might be time to switch it up. There are loads of techniques out there – check out some below:

• make posters, post-it notes or flashcards
• use colour-coded revision timetables and notes
• draw mind maps, spider diagrams or graphs
• record yourself reading your notes and listen back
• listen to podcasts or audiobooks
• listen to a playlist while you revise
• do practice papers
• go to group revision sessions
• use flashcards
• read your revision notes aloud to yourself or someone else
• rewrite lesson materials in your own words

Experiment with different techniques. One way might click for one subject, but not for others, so find whatever works.

The monotony of revision and endlessly reading notes can really put us off, so try mixing it up! Flashcards, mind maps, voice notes, videos and even teaching the work to a friend/family member/pet/wall (!) can all be used to engage different areas of our brain and keep it interesting.

Dealing with disappointment on results day

Not getting the grades you want on results day can be devastating. Whether it impacts what you do next or you just feel you could’ve done better, it’s alright to feel upset. But remember, there is so much more to life than exams.

If you don’t get the results you want, here are a few things to keep in mind:

We don’t usually think about what people got in their exams. Grades don’t stick in our minds when we think about the people we care about. Your true worth – how you see yourself – it’s not based on the grades you get. You’ve got lots of qualities that make you, you – like making people laugh, giving great advice, being creative, or whatever else sets you apart. Those qualities can’t be measured by exams.

Exams are just a tiny piece of the puzzle. No matter what grades you get on results day, it’s still possible to have the future you want. There are so many paths to where you want to be. Your route might change, but your destination doesn’t have to.

Make a list of the things that bring you joy and find time to do them. This can ease your stress and improve your mood. No need to feel guilty about carving out time for yourself – you’re allowed to have a life beyond exams.

Here are some things you can do if you’re unhappy with your results:

When you’re ready to think about what’s next, talk it through with your teacher, tutor or careers advisor. They’re there to help you decide what’s next, like:

• getting a re-mark
• retaking exams
• switching subjects
• thinking about different career routes and options

There are lots of organisations that can help you find your next step, like the National Careers Service , UCAS , Not Going to Uni and AllAboutSchoolLeavers .

Once you know your options, talk them through with someone you trust. They can help you figure out what’s best for you, or just be there to listen.

If you are retaking exams this school year, the number one thing you need to remember is you are not alone.

If something happened during your exams, you might be able to apply for ‘special considerations’. Things like your health, grief and loss, or something happening that’s out of your control can all affect exams. Exam boards might take this into account and add points to your marks, so it’s worth speaking to someone at school or college. They can help you with your application for special considerations.

You might feel pressured to share your exam results, but you don’t owe it to anyone. Young people have told us that agreeing among friends to not share results has helped. You could also chat to your teacher about taking the pressure off sharing results in class. It’s okay if you’re not up for it.

If you’re worried about sharing your results with family, try writing down what you want to say first. If it would help, ask a teacher or friend to be with you when you tell them. If they don’t react in the way you want, remember you’ve done nothing wrong. Talking things through might help calm the situation down, but it’s not your responsibility to make them feel better.

Try not to compare yourself with others - their success is not your failure. Appearances and grades don't always reflect circumstances and only you know the work you put in.

Real stories about exam stress

How to look after your mental health during revision and exams

Tips to help you prepare for results day

Dealing with exam stress and pressure as a Disabled student

Dealing with disappointing exam results

Dealing with exam stress and an eating disorder

• Eating problems

Exam results stress: advice for young people

What I've learnt since GCSE results day

Coping with exam pressures at university

Surviving school on the spectrum

Get help now.

If exam stress is taking over and getting too much, you’re not alone. These organisations can help.

Exam Results Helpline

Provides careers advice to help young people and their families decide on options following GCSE, A Level and Nationals results days.

Usually available through August. Opening days and hours may vary each year - check website for details.

If you live in Scotland, call 0808 100 8000.

National Careers Service

Provides information, advice and guidance to help young people make decisions about learning, training and work.

Webchat available via the website homepage.

Whatever you're going through, you can contact the Samaritans for support. N.B. This is a listening service and does not offer advice or intervention.

If you’re under 19 you can confidentially call, chat online or email about any problem big or small.

Sign up for a free Childline locker (real name or email address not needed) to use their  free 1-2-1 counsellor chat and email support service.

Can provide a BSL interpreter if you are deaf or hearing-impaired.

Hosts online message boards where you can share your experiences, have fun and get support from other young people in similar situations.

This page was reviewed in October 2023.

It was co-created by young people with lived experience of exam stress.

We will next review the page in 2026.

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Help Centre

Coping with exam stress managing stress.

While revising, focus on the one topic you're revising now, not on what else you still have to cover. If you get stuck on a topic, leave it and come back when you're fresh. Ask for help from students, your tutor or your student support team if you need it.

Have a clear idea of how you are going to spend the time immediately before the exam, and include activities that help you to keep things in perspective. It may be worth thinking about something you achieved that meant a lot to you. It will help you acknowledge that the exam is not the only important thing - and is well within your capabilities.

I realised that talking to other students before the exam wound me up, so now I just listen to music while waiting for the exam hall to open.

If stress affects you, try to find ways to maintain a positive attitude and cultivate a positive approach during your revision. You could

• keep fit by taking some exercise you enjoy
• relax, perhaps by sitting quietly or meditating
• eat well, but healthily
• get sufficient sleep
• take some planned time away from study, rather than feel you're avoiding revision
• be pleased with your achievements as you revise
• reward yourself with an occasional treat.

If I begin to panic during the exam, I say to myself STOP and then sit back and take several deep breaths to try to relax a little.

Exam stress can arise for many different reasons. These audio tracks explore some of those reasons and give you a way of rationalising your worries and coping with them. Although these clips may refer to taking an exam at an exam centre and handwriting your exam, they can still be useful.

Coping with exam stress introduction

David: Hello. I'm David Charles and this programme for the Open University provides guidance on understanding and dealing with examination stress. You'll hear a variety of students discussing their experiences of exams. In this programme we're going to look at specific points we think are important. To help me with this I'm joined by my friend Sunita. Sunita: Now that the exam is looming I'm starting to panic about all sorts of things. Things like how am I going to get through all the work? Will I get to the exam centre on time? And of course the exam itself. Last time I took one was at school and that was hard enough. David: Well, let's just tackle one thing at a time and try and get things into perspective. It's worth remembering that those marking your exam will take into account the conditions that you are under and any anxiety and stress you may be feeling. After all, the examiners are only human, they are tutors themselves and many of them take exams just like you. So they know just what you may be going through.

Stress related to writing

Sunita: I worry that my writing's going to be terrible and illegible. When I try and write quickly it just looks like a drunken spider's fallen into a pot of ink and crawled across the page. David: Well, you're not alone. Try to practice your handwriting for a few hours, just to get the feel of it. Sunita: But I've tried that and my writing still looks bad. I've got a genuine problem with it. David: Have you told your tutor about this? in cases like this it's most important that you tell your tutor about any problems you may be having. You might be surprised at the solutions they offer. Dr. John Kearsey, a tutor and examiner at the Open University, had a similar problem with his writing. He was also worried when it came to taking exams at the OU. Dr John Kearsey: One of the things that I found about the Open University was that it was the first organisation that was prepared to take account of the fact that I had this problem. The first examination that I came up against as it were I spoke to my tutor about it and he said you should fill in the form - and I said what do you mean? And they said well, the Open University wants you to be able to do your best and you can say I have this problem with writing and the Open University will take it into account in the exam. And actually what happened was they gave me a dispensation that I could have a fifteen minute break in the middle of an examination. Now, fifteen minutes doesn't sound like very much but it made a tremendous difference to me. I would urge anybody whatever issue you have, it's well worth talking to your tutor and seeing whether or not the Open University can't accommodate you. David: These days so many of us are used to sitting at our computers inputting data with a keyboard and a mouse that we rarely handle a pen at all. Having to write for three hours in an exam is difficult for most people. So have a go at practicing this. Sunita: You're right. Writing essays by hand has been a real shock to the system for me. I always forget just how difficult it is to write for so long. I even end up having to let my arm hang down, just to get some blood back into it and letting the muscles relax after gripping the pen so tightly. David: What you write with can make difference too. If you find a biro uncomfortable try an ink pen or one with a soft tip. The OU can help you with all sorts of things, not just giving you a fifteen minute break in an exam. Even home visits can be arranged and an amanuensis. Sunita: Bless you. David: No amanuensis. It's a posh word for someone who will take dictation and do your writing for you. Now that's very useful if you have a genuine difficulty in this area. Like John said, the OU wants you to do your best and will help you in any way it can. Sunita: Do you know I feel better about my writing already.

Revision stress

Sunita: Look at this enormous pile of work. How am I supposed to revise it? Where do I start and even more importantly, when should I stop? I can see myself revising right up to the night before the exam and then I'm going to be in a right state, I just know it! David: The key thing here is not to panic. Know your limits. You mentioned that you'd revise right up to the night before and you know what, that would only serve to get you in a right state. So why do it? Better to give yourself a night off before the exam. Sunita: I have a friend who always crams right up to the last minute when taking exams. How come he can do that and I can't? David: Well, as I said, it's all about knowing your limits. Now obviously your friend thrives on pressure and that works for him. Now in your case that sort of schedule will only wind you up and make you more nervous. Let's hear from a couple of students on their differing experiences. First of all, Dr. John Kearsey; Dr John Kearsey: I am the sort of person who has a sort of cut off point where I will study the day before and then I shall reach a point when I say right that's it. If I don't know it now then it's too bad. And then try to have a calm evening the night before. Try to get a good night's sleep because if you're not fully in command of your senses you are not going to be much good. Louise: I revise the night before a morning exam. I wouldn't be able to not do that. I'd feel like there might be this one little thing, one article or something I might read that would come in and I'd be kicking myself if I thought to read it and then didn't. Though I know some people say you shouldn't revise the night before an exam because if you don't know it by now you never will. So I think it is up to individuals, it's what works for you. Valerie: I learned the very very valuable lesson of not revising right up to the last minute. I would say one of the best tips I could give anybody else would be don't do anything else the day before. Just go and do something totally different. Just give your brain a chance to relax and recover and heal itself so that you can go in feeling fresh and being able to analyse things properly on that day. A day's rest is certainly vital. Sunita: I think I'm kidding myself if I think one extra day is really going to help. I should give myself a night off. Still, it's a lot of work to do in the meantime though. David: Well there's plenty of advice on the Open University's website to help you plan your revision schedule. If you go over past papers and all the notes and the handouts you've collected it's usually quite easy to spot the big ideas and these can then form the basis of your revision. And you can also use the Open University's online discussion forums to share your experiences with others like you. Here are some more thoughts on preparing for revision; Valerie: I have always found with examinations it goes better the better prepared you are for them. Louise: You can definitely think too hard and look for kind of perfection in your revision. I think that's impossible really. But what you can do is make yourself a revision plan and stick to it as best you can. Henry: I took a few more sort of risks with my preparation in that I looked at the exam papers in quite a lot of detail and quite early on and tried to analyse the exam papers as much as possible and then really try and concentrate on revising for the exam in particular. So rather than revising everything that's covered, really concentrate on techniques and the sort of problems that seemed likely to occur in the exam.

Goal related stress

David: You have to set yourself realistic goals. Perhaps you're someone who always placed high expectations on yourself at school? Setting unobtainable goals or unrealistic goals in perhaps trying to get a really high pass is going to do nothing but heap more pressure on you. Here are two examples of other students doing just that. Carole: I had a very bad experience, and I am always harking back to it. At primary school where our teacher for some reason unbeknown to us decided that he would ask us each to set ourselves a standard to reach in the weekly test. Well Miss Conscientious set herself this goal of I think eighteen out of twenty and never managed to achieve it for weeks and weeks. We were kept in during games if we didn't manage to achieve our target. And it has obviously left hideous scars on my psyche. Helen: I think when I take the exams I am constantly worrying about failing. I have never actually failed one. … looking back now I see I probably was a horribly clever child but I was nowhere near as clever as my brother. And apparently I was nowhere near as clever as my mother. And when I used to get anything wrong in a test at school if I went home and told them I actually got smacked for how many I got wrong and I guess I have never really got over that. Sunita: They sound like they're putting incredible stress on themselves. I don't think I'm like that. David: Even so, there are many people who put themselves under that level of stress. And here's a tip: try some 'Positive Self Talk'. Basically, if you have talked yourself into believing that you may fail or not achieve the pass mark that you think you require then that is more likely to happen. Why not turn this around into believing that you can pass? If you take a positive attitude to your revision and the exam itself you are far more likely to succeed than if you kept a negative frame of mind. Sunita: So if I see it all as a challenge I can rise to it. Look it in the eye and say "I can do this". I will set myself realistic targets and I will ignore any previous bad experiences. After all, they're not relevant so why should they happen again? David: That's the spirit.

Exam stress summary

Sunita: Now I think we've covered all the bases haven't we? I know that if I need any help with my writing and my revision I should contact my tutor. I'm going to ask about revision workshops as well, that's a really good idea. I know I have to prepare a revision timetable and practice some Positive Self-Talk. That should help ease my stress levels. And I'm going to relax the day before the exam so that I go into it mentally refreshed. David: Exactly. And another thing you may like to do is listen to the OU's audio programmes on relaxation techniques. It's basically a set of physical and mental relaxation exercises to help you reduce tension and relax for the exam. Perhaps you could listen to them before you go into your exam. You may even find it useful for dealing with everyday stress as well. Sunita: Sounds good. David: Best of luck and I hope you do well in your exams too.

Last updated 8 months ago

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Coping with exam stress

Posted on: February 10, 2020

Exam season is, for many students, the most stressful time of the academic year. Increasing numbers of students are seeking help for study related mental health issues. Despite what many people believe, being a student isn’t all about drinking and partying. It is a time of high workloads and a lot of pressure coming from your course deadlines and the pressure you inevitably put on yourself. And when exam season comes around it can be hard to stop that stress from becoming all-encompassing. Here are some things you can do to help ease the strain of exam season.

Breathing exercises

It may sound odd to some but breathing right can have a big impact on your mental health. When we’re stressed we have a tendency to breath shallow breaths which increase our stress and anxiety. We should all, and as babies we naturally do, breathe from our diaphragm but many of us have a habit of taking shallow breaths and it’s a habit we need to break. You can read a fantastic article on breathing on the Headspace site . 

One thing that can really help you to find calm is to spend time, and it only need be a minute or two, doing some focussed, deep breathing. While it is always good to spend time quietly to help you focus and relax, breathing exercises can be done anywhere, even in an exam hall! Take a look at this article for some simple exercises.

Self-care – eating, sleeping and exercising

Exam season can be impossibly busy. Tutorials, study groups, revision sessions, late nights trying to go through your notes just one more time; all these things can feel as though we have no time to spare for anything else. But finding time to care for yourself is essential for keeping good mental health and keeping unhealthy stress at bay. And once you take the time to prioritise you, you will likely find that you have more time than you thought. After all, with a relaxed, refreshed, well-cared for state of mind you are less likely to lose time in distracted worrying and will achieve more in the time spent studying.

There are three primary areas of self-care to think about. First don’t spend all your spare cash on pizza and fast food. Eating healthily will boost your ability to focus, learn and to keep a calm, clear head. It may feel a drag to spend time cooking when you have a desk full of notes to read but healthy eating doesn’t mean taking three hours over a fine-dining quality meal. Just make sure you’re getting lots of fruit and veg, oily fish, fibre and proteins in your diet. You’d be surprised how quickly you can throw together a healthy meal. For example, a nice, big stir fry full of veg can be done in less than ten minutes. Faster than getting a pizza delivered!

Next, a good night’s sleep is key. Of course, when you’re stressed it can be difficult to get off to sleep and during exam season it can be hard to push yourself to bed instead of doing just one more hour of study. But a lack of sleep actually boosts your stress hormones, so finding a way to rest is essential . Push yourself to go to bed at a sensible time; get those eight hours of rest; don’t go straight from studying to bed, instead give yourself time to relax with some TV or a good book. And while you’re studying don’t be afraid to take a quick power nap. Twenty minutes of sleep can do wonders for your concentration.

Exercise is a great stress reliever too. And I’m not talking about spending hours and hours in the gym. A quick walk or run, an exercise class, or a visit to your local swimming pool can help you relax by releasing good hormones and reducing bad ones in your body. Spend a little time exercising every day and you’ll be more relaxed and able to concentrate better when you sit down to study.

Be prepared

When should you start getting ready for your exams? The week before they begin? The month before? The answer is that a wise student begins at the start of the semester. Think of it like this: you may know that you won’t be examined on every topic you cover on your course, but every topic informs your knowledge. Everything you study builds on the wider topic and that deeper knowledge can inform your answers in the exam. Even if the introductory lecture in week one seems irrelevant, the notes you take then are the foundations of everything that comes later.

So, from day one take good notes, do the reading you’re assigned, go through your notes after class to make sure you understand them. Colour code your notes by theme or topic to help you when you come back to them for revision. Start preparing in advance and you’ll be ready when its time to start revising.

In the weeks leading up to the exam think about whether there are any areas of the course that you’ve particularly struggled with and set up a meeting with your tutor to talk through your questions.

If you are fully prepared for when your exams come around you can reassure yourself when stressful times come calling. And be prepared on the day too. It’s not just about doing lots of revision and extra study. Make sure you have spare pens. If you can take notes in with you, make sure that they are clear and it is easy to find the quote or the date you need within them. The knowledge that you have properly prepared for the exam will be a big help to you when you walk into the exam hall.

Set realistic goals

Setting yourself goals is really helpful in keeping stress levels under control. Not only will being organised create a feeling of calm and preparedness, you will feel a real sense of achievement when you make one of your goals.

But be careful: make sure the goals you set yourself are realistic. Don’t decide you’re going to study more than you can realistically achieve in one day. Ask yourself what you can genuinely achieve in the time you have and don’t do more than that. Realistic goals allow you to find a sense of achievement; unrealistic goals will only make you feel more stressed.

Be flexible, don’t worry if you slip off schedule

Life will inevitably get in the way. You can have drawn up the best, most detailed revision timetable and be completely determined to stick to it but there will be days when life forces you to veer off into a different direction. A friend may need someone to talk to, your may get stuck in traffic on the way back from campus, you may be offered an extra shift at work on double pay; sometimes things just don’t turn out as planned. And that is fine. Don’t allow yourself to be ruled by your revision plans. Slipping behind your schedule is fine, just allow yourself to be flexible.

Make time to relax

And speaking of timetables: make sure you give yourself time to relax. Whether that is spending it with friends, or simply relaxing on your own with a favourite box set, time to relax is really important for your mental health. It may feel like an indulgence to head off to a bar or the cinema for a few hours but it really is vital to give yourself time to have fun.

Believe it or not, time spent relaxing will actually help boost brain power and productivity. In the run up to exams, stress can make you feel guilty for doing things that aren’t directly related to studying. When you hear that voice in your head, do your best to ignore it or talk back to it. Tell it that it’s talking rubbish and that you are doing what is best for you. Right now, you need to have fun, you’ll get back to your revision later.

Treat yourself

Another way to pick yourself up when stress is pulling you down is to treat yourself. Whether that is a sweet for every half an hour of studying done or a night off when you’re done nothing but wade through your notes all day, give yourself a treat every now and then.

Think about it like this: if your friend was going through a stressful time what would you do, other than be there when they need someone to talk to? You may buy them a little gift, surprise them with an evening doing something fun, or simply make sure that no one disturbs them while they spend a relaxing evening in the bath with a glass of wine and their favourite novel. You’re going through a stressful time so why not do the same for yourself?

Not the end of the world

When you walk out of that exam room, you may feel like the exam has gone horribly wrong. Despite all your studying you had a complete mind blank and could barely scratch together an answer. Or you know you wrote a lot, but you have a feeling that it is utterly incoherent. What do you do now? First, talk to your course mates. Do they feel the same? Talking the exam through can help you realise that everyone struggled, that everyone found a particular question difficult. Knowing you weren’t the only one can really help and simply talking about the exam can help you feel calmer.

Remember, however badly you feel you may have done, you won’t know for sure until the results come through. Spending that time speculating on what you may or may not have achieved, worrying about what happens next if things have gone badly, isn’t going to change the outcome at all and will only make you feel more stressed and more worries. Write down everything that is on your mind and put it to one side. You’ll be surprised how much writing your worries down can help take the stress away.

If your results aren’t what they hoped for, talk to your tutor. There will almost certainly be a chance for you to retake the exam(s) or you may be able to make up credits with other courses.

Talk to someone

Sometimes, however hard we try, however well we take care of ourselves we cannot defeat stress. It takes over and we need some help to find our way through it. It’s nothing to be embarrassed about, nothing to be ashamed of. Sometimes, whether its exam season or just a difficult time in life, we need someone to help us find our way through it.

Your university will offer support for you through their student wellbeing services. Your GP can support you and point you in the direction of local services too. Never be afraid to ask for help.

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7 tips to help you cope with exam stress

27 April 2017

A little stress can be a good thing: it can be the motivational push that we need to get things done.

1. Remember to breathe

Setting aside a couple of minutes every day to practice mindfulness techniques, such as breathing exercises or UCL's 10 Minute Mind, helps you to calm down your body's stress response and shift your attention back to the present moment. In turn, this gives you time to rationally think through the anxieties you have, rid yourself of unhelpful thought patterns and enables you to deal with a large number of exams and begin more effective revision. 

2. Eat, sleep and exercise well

Pulling all-nighters, surviving on a poor diet, and getting minimal amounts of movement into your day can increase symptoms of anxiety. For your body's best performance, make sure you're getting 8/9 hours of sleep, enough slow-release carbs, less caffeine and more water, and at least half an hour of exercise per day.

3. Set realistic goals

Setting realistic goals, whether you have several weeks, days or hours before your exam, helps you to put everything into perspective. Acceptance of your situation and working within the realms of what you have maximises your productivity without the risk of burning yourself out.

4. Don't go it alone

In 2004, a research paper published in Linguistics and Education saw that revising with peers is an effective study technique as it allows individuals to better absorb their own notes. Furthermore, the emotional benefits of social support tend to include a better sense of confidence and autonomy.

5. Pace yourself through panic

Panicking before, during or even after an exam is common among university students. If you experience it at any point, take six deep breaths, hydrate yourself, and then go back the problem at hand, being sure to break it down into several, manageable chunks. Remember that there is usually a rational solution to every problem, even if you can't see it at first glance.

6. Believe in yourself

When being constantly faced with new challenges, we often forget to look back at how far we have come and how much we have already achieved. Given that you have prepared well, there should be no reason for you to worry. Therefore, when experiencing a negative thought, try to replace it with a positive one. For example, instead of thinking 'If I don't get at least a 2:1, I am a failure', think 'Whatever I get, I will be proud of myself and value how much I have already achieved'. You can do this!

7. If you feel like you are struggling, talk to someone

Asking for help is never shameful. In the most extreme cases, it can help save a life. When struggling, talk to friends, family, or your personal tutor about how you are feeling. Alternatively, don't be afraid to seek professional help and support.

Good luck, everyone!

Maryam Clark is a Biosciences PhD student at the UCL School of Life and Medical Sciences and is a student journalist for myUCL.

Useful links

• UCL Student Support & Wellbeing's exam success guide
• UCL Student Psychological Services' tips for dealing with exam anxiety
• UCL and external support
• Mind (mental health charity)
• Samaritans (mental health charity)

 Maryam Clark, myUCL Student Journalist

Home — Essay Samples — Nursing & Health — Stress Management — Coping With Stress Essay

Coping with Stress Essay

• Categories: Mental Health Stress Management

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420 Stress Essay Topic Ideas & Examples

To write a stress essay, you’ll need a good idea to start your research and writing process. We have some for you to check.

📑 Aspects to Cover in a Stress Essay

🏆 best stress topic ideas & essay examples, 🥇 most interesting stress topics to write about, 🎓 simple & easy stress essay topics, 📌 research titles about stress, 👍 good stress essay topics, 💡 interesting topics to write about stress, ❓ stress research questions.

As a student, you’re likely familiar with the subject already. Yet, you may struggle to choose between composing about stress management or mental health issues. That’s why our team has prepared this list of stress essay topics. Look through them to consider every possible title and pick the most suitable one.

Stress has become one of the most common problem individuals experience today. It is possible to say that everyone has felt stressed out at least once in their life.

Stress essays are challenging and engaging assignments that can help students to learn more about the issue. We are here to help you write an outstanding essay on stress.

Let us start by choosing the subject for your paper. We would suggest choosing one of the following stress essay topics and titles:

• Stress management techniques and their significance

The effects of stress on the body

• How bullying increases stress among students
• Causes and symptoms of post-traumatic stress disorder (PTSD) (you can choose another mental health disorder, too)
• Benefits of leisure activities to reduce the level of stress
• The link between nutrition and stress
• Consequences of workplace stress
• Common causes of stress among students

Note that you can select one of the other stress essay titles, too. You can search for them online. Remember to only use online examples as an inspiration for your paper and avoid copying the information you will find.

Once you have chosen one of the topics, you are ready to work on your outstanding essay. Here are the aspects you should cover in your paper on stress:

• Think about what you already know about the subject you had selected. Check out stress essay examples online if you are not sure that your topic is relevant. Research the information about the issue, using credible sources (Wikipedia is not one of them!).
• Select the sources that you cite in your paper. The general rule is that you should use peer-reviewed articles and scholarly books. Ask your professor about the sources in advance.
• A well-developed stress essay outline is important. Include an introductory paragraph, several body paragraphs (we would recommend writing at least three), and a conclusion.
• Think about the purpose of your paper. Do you want to help the reader to minimize stress? Should your essay provide statistical data? Do you want to address workplace stress or school-related stress? Consider these questions while working on the essay.

A thesis statement is a must. Generally, it should be present in the last sentence of your introduction. Here is how a thesis can look like:

Nutrition is directly linked to the level of stress in an individual. / Workplace stress can lead to depression among employees.

• Define stress. Provide a dictionary definition of stress or select one from the articles you have studied. Your reader should understand the concept of stress clearly. Remember that there are different types of stress based on its causes.
• Discuss the consequences of stress, referring to the sources you have selected. Address the physical and emotional outcomes of stress.
• Discuss the potential ways of dealing with stress. According to the purpose of your paper, address one or several methods in detail. What are the positive changes an individual can feel after these interventions? Reflect on this question, too.
• Remember to support your claims with evidence from the sources you have studied. Cite the literature properly using the citation style guide.
• Your concluding paragraph should restate the main arguments of the paper. Avoid adding new information or in-text citations in this section.

Please feel free to analyze our free samples and get the best ideas for your essay!

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• Transactional Model of Stress and Coping in Intravenous Drug Users The purpose of this paper is to explain how the transactional model of stress and coping can be used to explain and assess the process of coping in a group of intravenous users at risk […]
• Pre-Stressed Concrete The aim of this paper is to discuss the historical developments of pre-stressed concrete, the basic concepts of pre-stressed concrete, and the manufacturing of the pre-stressed concrete.
• Stress: causes and effects This is due to the research methods used in the process of analyzing and finding solutions to the global psychological challenges and problems.
• Time and Stress Management for Better Productivity Procrastination is the forwarding of events that have to be done at a specific time to another time in the future.
• Work Stress and Its Effects on Individuals Managers of leading companies have long realized that this phenomenon is dangerous to both employees and companies, and one of their priorities is to remove the causes of work stress and or at least minimize […]
• Heat Stress in Flight Cockpits in the Desert Climate The results show that heat stress has physiological and psychological effects on aviators and that the cockpit had different sources of heat depending on the amake’ of the aircraft and the climate.
• Positive Psychology and Academic Stress With the rising cases of academic stress among students in the United States, the federal government has introduced positive psychology programs in schools across the country.
• Managing Stress: A Reflection of Personal Experience The group leader of our group thus assigned each member of the group his or her part of the topic to research on before the end of the following five days.
• Definition of Fiscal Stress The state government and local authorities may use different services they provide to the public to measure the level of fiscal stress.
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• Stress-Strain Relation of Stainless Steel After Exposure to Fire To study the behavior of stainless steel at elevated temperatures, the material data of the steel obtained through testing is important.ca Steady-state tensile tests and transient-state procedures determine the stress-strain relationships of stainless steel at […]
• Teachers Wellbeing: Becoming Aware of Work-Relate Stress Teachers who are aware of these stressors early in their careers may be able to minimize their risk of burnout and experience a sense of well-being.
• The DSM-5 Criteria for Posttraumatic Stress Disorder The inference is backed by the fact that Victor’s traumatic situation is persistently manifesting intrusion symptoms such as nightmares, flashbacks, unwanted upsetting memories, and a lack of willingness to share previous hurtful events. Victor displays […]
• Family Nursing and Stress Theory The first era in the development of the family stress theory started with the studies in the 1920s and ended in the development of the assumption in the mid-1940s.
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• How Does Stress Affect the Body? Especially after the pandemic of COVID-19 has made the levels of stress in people worldwide skyrocket, the significance of studying the levels of stress on the human body has grown tremendously.
• Nurses and Stress: Mindfulness Meditation Program The prevention of stressors is one of the best interventions to stabilize human well-being, and lifestyle change is one of the primary recommendations.
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• Comparison of Stress Level Among Traditional Learning and Online Learning College Students The distance learners have been perceived to be enjoying a suitable environment of learning as opposed to the traditional classroom learners who experience high levels of stress.
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• Improving Stress Resistance in Agricultural Crops The biotechnology involved in producing such crops faces many difficulties and there are a lot of considerations of the methods used to improve the crop’s resistance that need to be assessed.
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• Post Traumatic Stress Disorder: Joseph Wolpe Treatment Theory This is similar to the concept of phobias wherein a person is presented with an animal that he is irrationally afraid of and the result is fear or in the case of an inanimate object […]
• Thoughts on Stress Management and Happiness Although she has all her financial needs met overwhelmingly, her failure to proceed with her studies and get employment makes her feel unsatisfied.
• Heat Stress at Provincial, Federal, and International Levels It formulates the purpose of the report, namely the comparison of norms and regulations for safe work at the provincial, federal and international levels.
• Workplace Stress and Absenteeism in the Ship-Repair Industry: A Case Study This qualitative exploratory case study sought to discover techniques that production and project managers of a ship-repair company in the maritime industry use to minimize.
• Definition and Concept of Stress in Nursing Managing of stress is a complicated thing due to the connivance of life course, daily activities, stress and the way the three intermingle with each other.
• Depression and Anxiety Due to School and Work-Related Stress Many young students are not aware of the roots of their psychological problems and continue suffering from depression or anxiety, which results in low productivity, poor achievements, and a decreased quality of life.
• Stress in College Students, Its Causes and Effects Recognizing the cause and effect of stress in college students is an important aspect in college management and leadership as it will lead to a better understanding and development of the appropriate methods for intervention.
• Effect of Stress on Relations and Marriage Therefore, this paper had the aim of discussing the effects of stress on a marriage and relationships and how the stress can be reduced and controlled.
• Critical Review of a Mental Disorder: The Post Traumatic Stress Disorder in DSM-IV-TR However, the risk to contracting the condition is always determined by the resilience of the personnel to these exposures, past unsettled concerns in their life history, and the quantity as well as intensity of depiction […]
• Stress Management and Work Performance in the United Kingdom In this society, it is very important for the management of various firms and governmental organizations to take care of the interests of the employees.
• Acute Stress Reaction and Acute Stress Disorder The paper will go a notch higher to discuss the symptoms, treatment strategies, including spiritual and professional treatment, and finally the impact of the symptoms to human behavior.
• Stress related to workplace conditions Physical factors are those related to the ability of the body to function correctly in the work environment. Unpredictability and uncertainty of work situations are recognized as the main causes of stress in the workplace.
• How Stress Affects Different Personality Types Type B Personality Type B personality is regarded as the inverse of Type A since people with this type lack the Type A attributes of competitiveness and time orientation.
• Stress Management: Personal Success Plan I have also learnt that the world we live in is not perfect and at times people will do unpleasant things to me.
• Stress and Eating Behavior The research sample included 101 low-income women, and the evaluation of the sample let researchers find the correlations between stress and severe obesity, independent of unhealthy eating behavior.
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• Stress and Injury in Sports In addition to the possibility of injury that is inherent with sports, stress is also likely to increase the possibility of injury for the athlete.
• Social Impact of Stress in Childhood Stress in childhood can profoundly affect the cognitive and social development of a person. They can have a life-long impact on the behavior and identify of a person.
• Understanding and Addressing Family Stress: Parental Responses and Impact on Children The spousal relationship, employment, a lack of structure in the household, and psychological suffering all contribute to stress. They are regarded as potent mediators, and therefore, offending elders indicates disrespecting the father and may lead […]
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• The Effect of Stress on the Immunity With an increase in the concentration of glucocorticoids, the thymus decreases in size and the formation of immune cells is disrupted.
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• Stress and Its Adverse Health Effects The article’s topic is Stress and Health: A Review of Psychobiological Processes. For instance, when stress increases or is prolonged, the dangers of mental health challenges and medical complications arise.
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• Pathophysiology of Stress, Processed Foods, and Risky Alcohol Consumption The body starts to see the fats, sugars, and salt in ultra-processed foods as rewards, which leads to increased cravings and overeating.
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• Post-Traumatic Stress Disorder Misapprehension A significant proportion of civilians are affected by post-traumatic stress but ignore the symptoms and fail to seek early interventions influenced by misconceptions about how PTSD develops and its symptoms.
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• Post Traumatic Stress Disorder in A Journal for Jordan Considering the loss of her husband in the war, Dana had not recovered, and the expression of irate reaction is a symptom of PTSD.
• Stress Management Benefits for Health Therefore, stress management strategies are crucial to eliminating the adverse impact of tension and anxiety. Physical activity and socializing are the techniques I have successfully applied to manage stress.
• Nurses’ Mental Health and Stress at Workplace This is the first research to present the viewpoints of mental health nurses on a resilience program. Theoretical ideas of resilience and understanding of mental health nurses’ resilience emerged through constant comparative study and integration […]
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• Improving Nurses’ Stress Response During the COVID-19 The article is dedicated to the impact of the COVID-19 pandemic on the overall health of nurses. It is necessary to study the mental health of nurses further and develop ways to level the negative […]
• Stress Management Skills of Student-Athletes Their responses will then be categorized as “low perceived stress,” “moderate perceived stress,” and “high perceived stress”. The students will then be qualified as possessing superior, above-average, average, or below-average stress management skills.
• Coping with Stress and Physical Health Problems In this regard, Julie, first of all, needs to accept the situation as it is, to appreciate the things and the context that she is no longer able to change.
• A Theorist View of Stress, Human Body and Mind As one can see, both K bler-Ross and Frankl focus on human stress as a form of suffering in the face of insurmountable life troubles, such as death or suffering.
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• Post-Traumatic Stress Disorder Development Avoidance of objects that remind you of the traumatic incident is another symptom of PTSD. Identifying erroneous and unreasonable beliefs about the incident and replacing them with a more balanced image is also part of […]
• Sexual Aversion and Post-Traumatic Stress Disorder This aspect causes difficulties in prescribing therapy, since the latter requires a thorough study of the psychological nature of the problems. In the treatment of sexual aversion disorder, a doctor needs to investigate a complex […]
• Workplace Stress Among American Nurses During the Coronavirus Pandemic In this systematic review paper, the researcher seeks to discuss workplace stress among American nurses during the peak of the coronavirus pandemic in the country.
• Secondary Post Traumatic Stress Disorder in Children The relationship between parents’ experiences and interactions with the onset of PTSD in children will be explored. There is vast information on the management of treatment and prevention of PTSD in children.
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• Stress Reduction Among College Students In conclusion, “Calm” is useful in mindfulness meditation to decrease stress and enhance self-compassion and mindfulness among students. However, there is constrained information regarding the palatability and effectiveness of delivering mindfulness meditation interventions through mobile […]
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• Post-Traumatic Stress Disorder Pathophysiology Sakellariou and Stefanatou, further link threat responsiveness and fear regulation with the signalling of 5-HT within the amygdala; this is an area within the brain deemed essential in comprehending the reaction to fear and aetiology […]
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• Cross-National Job Stress: A Quantitative and Qualitative Study That is why, in order to fill the substantial research gap, the exploratory study of Liu et al.examines the perceptions of job stress in two culturally dissimilar countries the United States and China using both […]
• The Effectiveness of Occupational Stress Management However, as it relates to analyzing the shipbuilding and ship-repair industries, the level of occupational stress is higher in comparison to other sectors of the economy, and the effectiveness of managing the problem is lower.
• Coping With Stress in Breast Cancer Patients Therefore, it is important for research experts to ensure and guarantee adherence to methodologies and guidelines that define scientific inquiry. However, various discrepancies manifest with regard to the initiation and propagation of research studies.
• Changes in Life and Psychological Stress Assessment The vagueness of the evaluation system and the lack of precision in terms of results assessment, however, beg the question whether psychological assessments can be trusted.
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How to Deal with Exam Stress

Examinations are undoubtedly a situation which increases stress on students. Exam season can bring out a lot of stress & anxiety with humour that hinders our studies. Every child undergoes through this stage and learns  how to cope up with exam stress . They are also learnt by imitation of the parents or parent figures.

• Exercise & get outdoors
• Speak to someone 
• Don’t panic during exams
• Set realistic goals
• Eat, drink & sleep well
• Organize yourself
• Believe in yourself

Ideas For How to Deal With Exam Stress

Every student copes with the stress of exams in a different way. So, here are some ideas of how to deal with exam stress:

1. Exercise & get outdoors

As rightly said, exercising is one of the most striking features that seem to occur just when the season brightens up. During exam time, it is known to boost one’s mind while keeping you healthy and active. Exercise also helps in making us more productive while retaining things in mind for long. Thus, it is the best way  how to deal with exam stress. 

2. Speak to someone 

Asking for help is not wrong, in most cases, it helps a lot. If at any point you feel like you’re struggling, talk to your good friends, parent, teachers, and tutors. Try to speak with someone about it, if the stress gets to a point where it is unavoidable and affecting your studies as well as everyday life. Get some support from friends & family or consult a good counselor who’ll help you to deal with exam stress .

3. Don’t panic during exams

Taking regular breaks during studies for exam can relax our mind and help us learn more. As even the most exam schedules leave some time for little breaks.

Although, a little stress might be a good thing as it is the motivational push up that is needed for getting things done in the right order. Pace yourself through panic as panicking during, before or after exams is most common among students. Just remember, to every situation there is a logical solution even if it can’t be seen at first.

4. Set realistic goals

One should always set goals to achieve something big in life. Whether you have several weeks, days or hours for your exams to arrive, yet making pre-goals is essential to be successful in Exams. Setting realistic goals for learning helps in putting everything into the right perspective.

Accept your situation while working within the scopes of what you’ve maximized your productivity without the risk of burning yourself out. Also, don’t compare anyone with yourself as “ Comparison is the thief of joy”.

5. Eat, drink & sleep well

Not only at the time of exams but also in your daily life, it is essential to take a highly nutritious diet with the right amount of water all the time. Taking unbalanced diet, studying all night with minimum movements increase more stress & anxiety.

Instead, make sure to get proper sleep of 7-8 hours, eat carbs & intake right quantity of water. It is highly suggested to be hydrated mostly during exams in order not to suffer from the problem of dehydration, leading to headaches.

6. Organize yourself

Picture your exams as a time-bound project. If you slightly go off with your pre-planned study schedule, don’t get stressed. Organizing yourself & divide your revision into smaller chunks & get that organized feel. Schedule most of your free time in unwinding the rest of the things which aren’t necessary. Once you got a planned timetable, you won’t indulge in stress anymore.

7. Believe in yourself

Last but not least, believe in yourself. Don’t listen to others (except your parents because they are your well-wishers). When being constantly faced with difficult life situations, we often tend to forget. Also, try to keep the things in correct perspectives even if you won’t achieve as much as you would have thought.

You can still become successful in life later on, no matter what happens during your school or college exams. Believing in yourself will genuinely help you  how to cope with exam stress.

Adopt these useful habits as these techniques will help you  how to cope with exam stress . Also, include good habits while avoiding the bad ones and . Must read these memory increasing tips that will definately helps you in exam and and also lesser your stress in exam.

Till then, good luck with your exams!

Also read, How To Have Confidence During Exam

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Essay on Stress On Students

Students are often asked to write an essay on Stress On Students in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Stress On Students

Stress on students: a pressing concern.

Stress has become a significant problem for students of all ages. Many factors, such as academic pressure, social expectations, and family issues, can contribute to stress in students.

Impact On Students’ Well-being:

Effects on academic performance:.

Stress can interfere with students’ ability to learn and focus in school. When students are stressed, they may have difficulty paying attention, remembering information, and solving problems. This can lead to lower grades and a decreased interest in school.

Coping With Stress:

Students need to learn effective ways to manage stress. Some helpful strategies include:

Conclusion:

250 words essay on stress on students, stress on students.

School children always experience stress. Stress can be influenced by various factors including exams, relations with peers, and expectations from parents and teachers. A little bit of stress can be helpful as it can motivate a child to study harder and perform better. However, too much stress can be harmful. It can cause physical symptoms, such as headaches and stomachaches and emotional symptoms, such as anxiety and depression.

Causes of Stress In Students

Stress in students can be caused by a variety of factors, including academic pressure, extracurricular activities, and social interactions. Academic pressure can be a major source of stress for students. Students may feel stressed about getting good grades, taking tests, and meeting the expectations of their parents and teachers. Extracurricular activities can also be a source of stress, especially if students are trying to balance their academic and extracurricular commitments. Social interactions can also be a source of stress for students, especially if they are struggling to make friends or fit in.

Effects of Stress on Students

Stress can have a negative impact on students’ physical and mental health. Physically, stress can lead to headaches, stomachaches, and sleep problems. Mentally, stress can lead to anxiety, depression, and difficulty concentrating. Stress can also make it more difficult for students to learn and remember information.

Coping with Stress

There are a number of things that students can do to cope with stress. These include:

500 Words Essay on Stress On Students

What is stress, causes of stress in students.

One of the main reasons students feel stressed is because of the pressure to do well in exams. Many students feel they have to get the best grades to be successful in the future. This pressure can come from their parents, teachers, or even themselves. Another reason is the amount of homework and assignments they have to complete. Sometimes, there is so much work that students don’t know how to manage their time well. This can make them feel overwhelmed and stressed.

Stress doesn’t just affect students’ health; it also affects their behavior. Some students might become irritable or angry easily, while others might withdraw and stop talking to their friends and family. This can make them feel lonely and even more stressed.

Dealing with Stress

In conclusion, stress is a common issue that many students face. It comes from academic pressure, too much homework, and social issues. Stress can have negative effects on students’ health and behavior, but there are ways to manage it. By organizing their time, taking breaks, and talking to someone about their feelings, students can reduce their stress levels and enjoy their school life more.

Apart from these, you can look at all the essays by clicking here .

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Speech on Exam Stress

• Updated on  
• Feb 26, 2023

Do you know which factor helps students in giving their best in exams as well as getting the best result? It is the ability to manage exam stress. A little bit of stress is positive as it pushes the student to give their best in the exam but excessive stress makes the situation worse as the student despite hard work underperforms in the exam. Speech on exam stress is an important ASL topic and given below, are two samples of speech on exam stress.

Sample Speech on Exam Stress [200 – 300 Words]

Good morning everyone! I am ABC and today I stand before you to present an insightful and eye-opening speech on exam stress.  Notes, resources, and study material for cracking an exam are easily available yet the most prevalent issue is the inability to tackle exam stress. Be it board exam students, UPSC aspirants, CAT aspirants, JEE aspirants, all of them do face anxiety and exam stress at a certain point. This speaks volumes louder,  how important it is to inculcate the skill of emotional intelligence and stress management in students as it is the ability to manage the stress that sets us apart from the rest. Various factors lead to an increase in stress among students. Those factors are poor time management skills,  low-self esteem, spending too much time on the phone, bad company, negative comparisons by teachers and parents, and procrastination. The most important factor according to me is procrastination because most of the students wait for some sort of motivation or spark to get them started. But the truth is waiting for motivation is useless because you won’t get motivated unless you start working. The journey of a thousand miles begins with a single step and it is just about that one step which the student needs to take and that is start studying daily instead of piling up at the last moment. There are various ways of managing stress which will ensure optimal performance in the exam. Some of the ways are doing exercises and meditation, practising deep breathing techniques, practising affirmations, having a positive company and environment, and proper time management. Always remember that apart from testing knowledge, what exams actually test is the ability to stay calm and handle pressure. Thus, along with mastering your syllabus don’t forget to master the art of stress management. 

Also Read: 10 Stress Management Techniques for Students

Sample on Exam Stress [400 – 500 Words]

Good morning everyone! I am ABC and today I stand before you to present an insightful and eye-opening speech on exam stress. I would like to begin by quoting the lines by Hans Selye which says “Adopting the right attitude can convert a negative stress into a positive one.” Handling stress can either be a make-or-break situation depending upon how one handles it. Schools and colleges do ensure that they have taught concepts mentioned in the textbook with utmost clarity but at times they forget that the most important thing to be taught to students is managing stress. Stress management is that one skill that sets the best standout from the rest and helps in meeting life challenges. A common thing in board exam toppers, apart from their sky-high scores, is the ability to manage exam stress effectively. The never-ending rat race to score the highest in examinations, constant pressure from parents, and unhealthy competition from peers may lead to the development of psychological disorders in students such as depression, anxiety, etc.  As per statistics, one student in every one hour commits suicide in our country. This grave situation speaks volumes louder about the need to instill the skill of emotional intelligence and stress management in students. There are various underlying causes behind the stress which students face at the time of examinations. Some of those causes are having low self-esteem, spending too much time on social media, chronic procrastination, inconsistency, poor time management skills, negative peers, and unhealthy comparisons by parents. The most crucial cause I believe is poor time management skills as the topper as well as underperformer has the same twenty-four hours. The one who can effectively manage time faces less stress as compared to the student who is not able to manage time. Students should have a habit of maintaining daily to-do lists as that reduces the load to remember tasks and helps in the breakdown of a huge chunk of the syllabus to be covered. Important techniques of stress management are proper time management skills, having command over the syllabus, doing yoga and meditation to calm the mind, and having a growth mindset. It is the mindset of an individual along with proper time management skills that help them crack all sorts of exams in a stress-free manner. Always remember, “The bad news is time flies. The good news is you’re the pilot.” Thank you so much! Everyone for being patient listeners.

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you just made my day thanks i got 10/10 on my asl exam however i need to make some ammendments.

Very nice article!! its all based on exam stress. I have always taken ashwagandha in capsule form; however, the gummies version is fresh and healthful. for stress free life and for good sleep and to be healthy .without any stress to write an exam .

Thank you so much for your appreciation of the article. We are glad that you have found your way to deal with exam stress. Please also check out our article on stress management tips for students and let us know your thoughts on it.

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Essay on Stress Management

500 words essay on stress management.

Stress is a very complex phenomenon that we can define in several ways. However, if you put them together, it is basically the wear and tear of daily life. Stress management refers to a wide spectrum of techniques and psychotherapies for controlling a person’s stress level, especially chronic stress . If there is effective stress management, we can help one another break the hold of stress on our lives. The essay on stress management will throw light on the very same thing.

Identifying the Source of Stress

The first step of stress management is identifying the source of stress in your life. It is not as easy as that but it is essential. The true source of stress may not always be evident as we tend to overlook our own stress-inducing thoughts and feelings.

For instance, you might constantly worry about meeting your deadline. But, in reality, maybe your procrastination is what leads to this stress than the actual deadline. In order to identify the source of stress, we must look closely within ourselves.

If you explain away stress as temporary, then it may be a problem. Like if you yourself don’t take a breather from time to time, what is the point? On the other hand, is stress an integral part of your work and you acknowledging it like that?

If you make it a part of your personality, like you label things as crazy or nervous energy, you need to look further. Most importantly, do you blame the stress on people around you or the events surrounding you?

It is essential to take responsibility for the role one plays in creating or maintaining stress. Your stress will remain outside your control if you do not do it.

Strategies for Stress Management

It is obvious that we cannot avoid all kinds of stress but there are many stressors in your life which you can definitely eliminate. It is important to learn how to say no and stick to them.  Try to avoid people who stress you out.

Further, if you cannot avoid a stressful situation, try altering it. Express your feelings don’t bottle them up and manage your time better. Moreover, you can also adapt to the stressor if you can’t change it.

Reframe problems and look at the big picture. Similarly, adjust your standards and focus on the positive side. Never try to control the uncontrollable. Most importantly, make time for having fun and relaxing.

Spend some time with nature, go for a walk or call a friend, whatever pleases you.  You can also try working out, listening to music and more. As long as it makes you happy, never give up.

Get the huge list of more than 500 Essay Topics and Ideas

Conclusion of the Essay on Stress Management

All in all, we can control our stress levels with relaxation techniques that evoke the relaxation response of our body. It is the state of restfulness that is the opposite of the stress response. Thus, when you practice these techniques regularly, you can build your resilience and heal yourself.

FAQ of Essay on Stress Management

Question 1: What is the importance of stress management?

Answer 1: Stress management is very efficient as it helps in breaking the hold which stress has on our lives. Moreover, you can also become happy, healthy and more productive because of it. The ultimate goal should be to live a balanced life and have the resilience to hold up under pressure.

Question 2: Give some stress management techniques.

Answer 2: There are many stress management techniques through which one can reduce stress in their lives. One can change their situation or their reaction to it. We can try by altering the situation. If not, we can change our attitudes towards it. Remember, accept things that you cannot change.

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