Stressed About Exams? Try These 10 Calming Techniques


Last Updated: March 29, 2023
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Are you feeling stressed out about your upcoming exams? If so, don’t worry, you’re not alone! Exam season can be a nerve-wracking time for many of us, but the good news is that there are plenty of ways to help calm your nerves and reduce your stress levels.

In this blog, we’ll be sharing with you 10 calming techniques that you can use to help you feel more relaxed and focused during your exam preparation. From mindfulness exercises to practical study tips, we’ve got you covered.

So sit back, take a deep breath, and let’s dive into the world of stress-free exam preparation!

Exam stress

Deep Breathing

Take a few deep breaths and exhale slowly. This will help you relax and calm down. You can try breathing exercises such as inhaling deeply for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. You can quiet down your body’s stress response and bring your focus back to the present now by setting aside a few minutes each day to practise mindfulness practices, such as breathing exercises. As a result, you have more time to calmly work through any fears you may be experiencing, get rid of any negative thought patterns, manage a big number of exams, and start more productive revision.

Progressive Muscle Relaxation

This technique involves tensing and relaxing different muscle groups in your body to relieve stress. Start by tensing your muscles and holding for a few seconds before releasing the tension. 


Given all the distractions in our lives, it can be challenging to focus on studying for long stretches of time. When this occurs to you and you start to feel restless or nervous, try meditation. Meditation is a great way to calm your mind and reduce stress. Sit quietly and focus on your breath or a calming image, and let go of distracting thoughts. Whatever works for you—using an app to assist you or just closing your eyes and trying to sort your sensations for five minutes—can be used.


We’re sure you’re aware of the numerous advantages of exercise. One of them is that it helps to lower tension. Also, being active while taking your tests may help you avoid getting sick more quickly and lessen the discomfort your body experiences from prolonged sitting. Exercise is an effective way to relieve stress and anxiety. Take a brisk walk, jog, or do any other physical activity that you enjoy to get your blood pumping and release endorphins. 

Exercise for Exam stress

Time Management

An effective use of time can make or ruin a project. If you prepare a schedule in advance, allow enough time for all of your daily activities, and develop a list of the things you should be studying when and for how long, you’ll feel much more in charge of your life. Proper time management can help reduce stress during exams. Create a study schedule that allows for regular breaks and time for relaxation, and stick to it. One study found that students who effectively manage their time report less stress linked to exams.


Visualise yourself walking into the exam room feeling calm and confident. Imagine yourself answering the questions with ease and feeling happy with your performance. Imagine yourself successfully completing the exam and receiving a good grade. Visualise the feeling of accomplishment and how you will celebrate your success. See yourself feeling happy and proud of your accomplishments. 

Get Enough Sleep

Make sure you get enough sleep during the exam period. Lack of sleep can lead to increased stress and anxiety. Aim for 7-8 hours of sleep each night. It is impossible to study all night and expect to be in top shape the next day because this is psychologically not how the human body functions. Even one night of insufficient sleep can have an effect on your ability and stress levels. 

Talk to Someone

Talk to a trusted friend, family member, or counsellor about your exam stress. Sometimes, sharing your feelings and concerns with someone can help you feel better and more relaxed. Never feel guilty if you need assistance. In the worst scenarios, it might even be able to save a life. When you’re having trouble, discuss your feelings with your friends, family, or private tutor. Instead, don’t be reluctant to look for guidance and assistance from experts.

Talk to someone for Exam stress

Stop Comparing Yourself to Others

Want to achieve your goals? If the answer is yes, then you should take this remark seriously. Each has their own success criteria. Stop comparing yourself to others since it will not help you in your life because you are the master of your own life. Try to identify your ultimate goal and devote all of your attention to moving towards it rather than trying to please everyone else. You can use it to help you perform well in difficult exams.

Identify Triggers

Stress might occasionally be unavoidable. It periodically comes and goes. Your stress levels tend to increase during the later due to a few causes. Limiting your exposure to them by recognising them can be helpful. Try to permanently cut off that person from your life, or at least until you are unable to do so till your examinations are through, if they are a friend who is constantly evaluating your progress, checking social networking applications, or even craving particular foods.

Meditate for Exam stress

Stressed about exam prep? We’ve got you!

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