Reducing exam day stress

Amy Malloy
Amy Malloy
A girl sat at a desk looking at an exam paper, there are people behind her sat at desks in a row doing similar

What are the origins of exam-day stress?

There’s no doubt about it – exams are scary. But why exactly is this? What is it about an exam scenario that stresses us out and how can we make it feel okay?

To answer these questions, we’re going to have to take a trip back in time and look at how our ancestors evolved their abstract thinking skills. At the same time, we’ll look at how mindfulness can actively help shift the way we think about exams.

About 70,000 years ago, or thereabouts, a critical development happened in how the human brain processed experiences.

Over a relatively short time (in evolutionary terms), scientists believe we stopped simply experiencing primal urges (safety/hunger/tiredness etc.) and responding to them.

Instead, we started to be able to imagine, analyze and believe in things that didn’t exist. This meant not only could our brains respond to the threat of a real predator in front of us, but also to the perceived or imagined threat of a predator. This shift had really interesting consequences for our future relationship to threat.

Developing imaginations also meant we started to believe in the same things as our peer groups. As a result, if a member of the tribe stopped behaving in a way that supported the tribe’s survival, other members might start to doubt their usefulness as a member of the community.

At this time, social isolation meant no share of the food and no protection against predators. Inclusion was directly linked to survival. Essentially the physiological consequences of not meeting societal expectations were the same as coming face-to-face with a lion: fight or flight.

Why is fight or flight mode a problem for exam performance?

Fast forward to the present day and the context of English language exams. Exams are a type of societal expectation: a standard of language proficiency which a student is required to meet to prove their usefulness in a community who speaks that language.

Thinking about it this way, it’s no wonder we can experience stress and panic at the thought of an exam or in the exam room itself. In evolutionary terms, an exam = a lion or the possibility of social exclusion!

Fight or flight mode is designed to help us overcome or escape danger as quickly as possible.

When fight or flight is activated, our brain shuts down the bodily functions it doesn’t need to survive. This includes digestion, language creation, creative and strategic thinking, writing, and deeper breathing.

Unfortunately, some of these are key to performing well in a language exam!

that, especially in an exam course context, “extremely high stress levels[…] can affect your cognition, negatively impacting your memory and ability to complete a task. Over time, chronically high stress levels can also impair your ability to form new memories, so high stress levels all semester long could impact your final exam performance later.â€

This means that high stress levels in the exam make it hard to perform at one’s best, and stress in anticipation of the exam can mean that the content is not learned properly in the first place.

What can teachers do to help?

Ultimately, we want to make the exam scenario seem safe. When our mind and body do not perceive danger, they will allow the ‘rest and digest’ functions to become active and allow our performance to flow.

There will of course be some nerves. But the key is to help the student stay in that sweet spot of clear thinking before the stress takes over and turns into panic.

Here are three ways we can help:

1. Practice mindful breathing

Practice some simple mindful breathing with your students. Mindfulness refers to the awareness that we find by focusing consciously on the present moment, objectively, with compassion and without judgment.

It takes us back into the physical reality of the present moment and out of anxious thought cycles, which can make our stress spiral out of control. Practicing regularly ahead of the exam will help build up neural connections in the brain around the areas that help us relax and .

The following straightforward routine can be used both regularly at the start of class and by the student in the exam itself if they feel panic rising:

  • STOP: Close your eyes. Take a moment to notice the physical sensation of the chair beneath you and the floor underneath your feet. Notice the sounds around you in the room and allow them simply to flow in and out without needing to follow them.
  • BREATHE: Focus your attention gently on your breath going in and out of your nose at the tip of the nostrils. Count ten breaths in and out, seeing if you can notice something new about each one. If you feel panicky, allow the breath out to continue a little longer than the breath in.
  • WATCH: Become aware of your thoughts and allow them to simply come and go, like clouds across the sky. Notice if you are holding on to something from the past or striving towards something in the future. Allow these to simply release and take your attention back to the breath in the present moment. Count another ten breaths. Then open your eyes and come back into the room.

2. Familiarize your students with the exam scenario

Make the exam scenario as familiar as possible in advance. Anything you can do to make the exam conditions appear less threatening ahead of exam day will be of great benefit.

This may be as simple as making conditions surrounding regular progress assessments as close to the main exam as possible, so it is less strange on the day. If you have control over the exam day itself, make this as low pressure as possible.

3. Help students develop a growth mindset

Foster a growth mindset with your students by using the word ‘yet’ with them. Encourage them to replace ‘I can’t do it’ with ‘I can’t do it yet’. This simple word takes them out of comparison mode with where they think they should be in terms of language ability and helps them stay focused on where they are, reducing self-pressure.

All of the above strategies are designed to take away the threat of a lion in the exam room when the day comes.

Wishing your students all the very best for their exam preparation and good luck!

More blogs from ÃÛÌÒapp

  • A teacher sat with students at a table, the students are using tablets.

    Benefits of using tablets in the primary classroom

    By Jacqueline Martin

    Reading time: 5 minutes

    Interactive whiteboards, PCs and laptops are common in many schools worldwide, but have you ever considered using tablets in your young learners' classes?Ìý

    Tablets can be used for many things. Online research, watching and creating videos, playing games, and digital storytelling are just a few examples. Of course, there's also the added environmental benefit of going paper-free.

    In this post, we're going to explore some of the reasons why using tablets can be beneficial in the young learner's classroom and what to consider before you do so.

    What are the benefits of using tablets in class?

    1. Facilitating engagement

    With good direction from the teacher, tablets can emulate natural social interaction and interactivity. They can also offer problem-solving activities, set achievable goals and provide instant feedback.

    Moreover, when young learners are truly engaged in an activity, it may be perceived as effortless - and they learn and use their second language (L2) without even realizing it.Ìý

    2. Introducing authenticity and autonomy

    In terms of content, tablets allow us to bring the real world into the classroom at the tap of a screen. We can provide learners with authentic materials via level-and-age-appropriate videos and real-life communication. As well as interaction with other teachers and learners through teams or by using a secure app such as .Ìý

    Tablets also promote learner autonomy. They are easy to use, allowing us to take a step back and let our students work at their own pace, being on stand-by as a facilitator when students require help or a little push in the right direction.

    3. Promoting creativity, communication and inclusion

    Nearly all tablets have a webcam and voice recorder, which means that learner-generated content can be created easily - even without dedicated software.Ìý

    You can have your students make their own vlogs (video diaries), ebooks, comics, cartoons and movie trailers. All you need to do is to install apps such as Ìýor from Duck Duck Moose. While these apps have been created for 'fluent-speaker' classrooms, they can easily be adapted to an ELT context.

    Tablets also promote communication. This can help improve students' L2 oral skills at any level, when the teacher is there to support and guide them.

    One of the greatest advantages of a tablet as opposed to a computer is that anyone can use one and they are much more portable.Ìý

    For students with special educational needs, tablets can be an essential learning tool and they can also be used by students with low-level motor skills, such as very young learners. Similarly, tablets can work really well with multi-level classes, as they allow you to offer differentiated materials, activities and support where necessary.

    4. Enabling online assessmentÌý

    Tablets can also facilitate interactive online exams or help measure progress. Tests such as 'English Benchmark - Young Learners' are designed with primary learners in mind, to be taken anytime, anywhere.ÌýIts game-like format engages students and takes the fear out of being assessed. It also provides instant feedback to the teacher with informative reports and advice for future study.Ìý

    5. Building relationships with caregivers

    Finally, as with any online content, tablets allow you to connect with our learners outside the classroom. You can quickly send links to classwork and feedback to the children's caregivers, fostering a positive relationship and a greater interest in their child's progress and learning.Ìý

    Tips for using tablets in class

    Before implementing the use of tablets in your classroom, there are some things you should consider. Here are some useful tips that will help you gain the maximum benefit from tablets.

    Usability:

    • Decide what you are going to use the tablets for and when. Are you going to allow students to use the tablets for all parts of the lesson or only for specific activities? This may depend on the number of tablets you have available.
    • Use technology to improve an activity or design new activities that would not be possible without the tech, rather than using it to carry on as normal. Think about when a tablet will help learners do something they wouldn't be able to do without one, e.g., make a video or create and share a piece of writing with the whole class.
    • Think about using tablets for creation rather than consumption. Your students can (and probably do) spend a fair amount of time consuming videos in their free time. Whether they do this in English or not is another story, but in the classroom, students should use the language as much as possible (see the next point).
    • Use the tablets for collaborative tasks that require social interaction and communication. It's unlikely that you will have one tablet per student. Make the most of this limitation by having students work in pairs or small groups. Students can use their own devices individually outside the classroom.
    • Try to incorporate tablets into regular classroom activities and interactions. Avoid making them a "reward" or just for "games". Even if games are part of your planned tablet usage, make it clear that students are playing them in order to learn English. Encourage students to think of the tablet as a tool to help them on their learning journey.

    General tips

    • Try out any apps or widgets before asking students to use them. If necessary, make or find a step-by-step tutorial to help students use an app. There's nothing worse than having a class of twenty-five students all raising their hands at the same time because they don't know where to start.
    • Have clear rules and guidelines for tablet use. Educate students about using the equipment responsibly. Do this before you hand out tablets the first time.
    • Provide students and parents with a list of recommended apps to continue their home learning. Whether you have a class set of tablets or are using BYOD (Bring Your Own Device), many students will have access to a tablet or mobile phone at home, which they can use for further practice. Students will likely be motivated to continue playing games at home and may wish to show their parents and friends any content they've created in class.

    Practicalities

    • Consider the hardware and technical requirements. Do you need a Wi-Fi connection? How many devices will you have? Which apps and programs do you want to use?Ìý
    • Ensure the features and apps you plan to use suit the age group you're teaching. Do some research, and if possible, choose apps designed for educators, avoiding freebie apps that may contain advertising. Block any websites you think unsuitable and install a search engine with child-friendly filters.
    • Set the language of the devices to English. Even if your students are very young, they'll pick up useful language and will be more inclined to use English as they are using the tablet.
    • Decide where you will keep the tablets and how they will be maintained. How often and where will they be charged?Ìý
    • Think about how you can flexibly set up your classroom to incorporate collaborative tablet use. Move tables together to make group work easier. Create workstations or even have cushions or bean bags in a corner of the classroom.

    Using tablets to assess student progress with Benchmark

    With the right software, tablets can allow us to conduct formative assessments through immediate feedback and learning analytics.Ìý

    We have developed our own English-language test for children aged 6 to 13 in an app designed specifically for tablet use. This fun, game-like test is highly motivating and assesses all four skills in a relaxed environment, removing the stress of traditional exams. It also allows you to see where each learner needs more improvement, providing recommendations on what to teach next and suggested activities in selected ÃÛÌÒapp courseware.

    Find outÌýmore information about the English BenchmarkÌýtest.

  • A child running with a rugby ball outside, with children behind them

    How can gaming support language learning?

    By Jacqueline Martin

    Reading time: 5 minutes

    Academics and teachers have been writing about the benefits of using games in the language classroom for many years. Wright et al (1984), Lee Su Kim (1995), Ubermann (1998), Ersoz (2000), Yong Mei and Yu-Jin (2000) and Thi Thanh Huyen and Khuat Thi Thu Nga (2003) all pretty much agreed that games provide a useful and meaningful context for language use; encourage students to interact and communicate; can both challenge and reduce anxiety (as the emphasis is on the message, not the form); provide practice in all four skills; and help students to make and sustain the significant effort involved in learning a language.

    Kim and others have also noted that games can offer a welcome break from the usual routine of the language class. Playing a game after an intensive test or with over-excited students after break time can help re-engage learners instantly in your lesson, and you'll maximize your time with them.

    Lengeling and Malarcher (1997) took the list of potential benefits of games in the classroom even further.

    Affective

    • Games lower the affective filter
    • They encourage the creative and spontaneous use of language
    • They promote communicative competence
    • Games are both motivating and fun

    Cognitive

    • Games reinforce learning
    • They both review and extend learning
    • Games focus on grammar in a communicative manner

    Class dynamics

    • Games are extremely student-centered
    • The teacher acts only as a facilitator
    • Games build class cohesion
    • They can foster whole-class participation
    • Games promote healthy competition

    Adaptability

    • Games can be easily adjusted for age, level and interests
    • They utilize all four skills
    • Games require minimum preparation after the initial development stage

    It is important to bear in mind that when the above was written over 20 years ago, it was with reference mostly to more traditional games. But more recent evidence seems to indicate that the same principles apply. Some additional benefits cited by teachers I've spoken to are that:

    • Games could make language lessons less threatening for less confident pupils as their concern about getting sentence form wrong was reduced, and so their production greater.
    • Students learn more than just the language of the lesson when playing a game; they may learn instructional language through discussion or rules and sometimes negotiation skills and a lesson in cultural differences too.
    • Students can form a greater variety of emotional connections with language through playing games, for example acting out a word or seeing another student do so, or remembering a clue for a word.

    So, playing games can help students learn a language – but is just playing them enough? Some teachers like using games with less motivated classes who won't engage with straight practice activities and will willingly use key vocabulary and structures in a game, gaining much-needed practice without even realizing it. In today's language-learning context, though, is that a good thing?

    Motivating the unmotivated

    In recent years, much research has shown that students learn better when the intention or objective of the lesson is clear to them. In short, they understand what they're supposed to be learning and why and, when taking it to the next level, can assess their own learning and be actively involved in planning their next steps.

    Would knowing that the games they play are actually a way of doing some additional language practice make these students engage less? Opinion differs, and some discussion seems to center around the actual activity involved. Some games are thinly veiled group-work tasks, but other games that are at the right proficiency level (or slightly above) and take into account factors like cultural context, available time, learning topic and the classroom setting are generally considered to have a positive impact.

    Another major influence on improving motivation is the feedback a student receives, and this is something games can also support. Online games can provide richer simulated learning experiences and immediate feedback to students in a variety of ways.

    Above all, the main issue for the less motivated students is usually that they can't see why they need to learn English. Playing games not only simulates 'real' contexts but also helps them understand that they can accomplish a variety of tasks using English as a medium, which is motivational in itself.

    As teachers, there is a responsibility to explain how or why games will help students learn. This can equally motivate learners (or parents) who fear that playing games is just frivolous time-wasting. For example, informing even adult students that a simple hangman or hot seat game helps them improve spelling skills, gets their brains focused on recognizing the shape and structure of new words, and facilitates their learning of new vocabulary soon helps them see the value (Simpson 2011).

    Can games help learners acquire 21st-century skills?

    Maybe we can draw the conclusion that games can positively impact learning – but is that even enough? Today's teachers have to ensure not just that their students learn but that they acquire the skills they need for life and jobs in the 21st century. Can games help here too? This is a newer area of research, but evidence seems to indicate that games can help students learn a variety of important skills such as critical thinking skills, creativity, teamwork and good sportsmanship.

    These ideas were taken seriously by Robert Morris University Illinois, who offered an e-sports scholarship for the first time in 2014. They studied two groups of students – football players and gamers – and found that levels of competitiveness, perseverance, focus and determination were very similar. Both groups showed a similar desire to excel as part of a team. Both 'sports' required the team members to be detail-orientated, have good hand-eye coordination and have a strategic mind. The only difference was in the level of cardiovascular activity. Both groups received performance analysis and tactical advice from coaches and both subsequently made improvements.

    How many universities will start to offer these types of programs remains to be seen. Still, the idea that online competitive gaming can improve performance is being brought to the workplace too. Think about what virtual teams could learn from playing role-based collaborative games. Team members have set roles and clear and shared goals and have to work closely together to formulate an action plan to achieve them. Teamwork, skill, strategic thinking and communication are essential.

    All these are important skills for today's workplace, so maybe gaming can provide an opportunity to hone these in a lower-risk environment and improve business performance.

    These examples are clearly far from the norm, but they do seem to indicate that using gaming to support learning in the classroom is not a waste of time. When you get the right mix of gaming and learning, it develops a student's autonomous learning skills and encourages them to spend more time on task – both of which greatly impact learner outcomes.