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

  • Hands typing at a laptop with symbols

    Can computers really mark exams? Benefits of ELT automated assessments

    By ÃÛÌÒapp Languages

    Automated assessment, including the use of Artificial Intelligence (AI), is one of the latest education tech solutions. It speeds up exam marking times, removes human biases, and is as accurate and at least as reliable as human examiners. As innovations go, this one is a real game-changer for teachers and students. 

    However, it has understandably been met with many questions and sometimes skepticism in the ELT community – can computers really mark speaking and writing exams accurately? 

    The answer is a resounding yes. Students from all parts of the world already take AI-graded tests.  a²Ô»å VersantÌýtests – for example – provide unbiased, fair and fast automated scoring for speaking and writing exams – irrespective of where the test takers live, or what their accent or gender is. 

    This article will explain the main processes involved in AI automated scoring and make the point that AI technologies are built on the foundations of consistent expert human judgments. So, let’s clear up the confusion around automated scoring and AI and look into how it can help teachers and students alike. 

    AI versus traditional automated scoring

    First of all, let’s distinguish between traditional automated scoring and AI. When we talk about automated scoring, generally, we mean scoring items that are either multiple-choice or cloze items. You may have to reorder sentences, choose from a drop-down list, insert a missing word- that sort of thing. These question types are designed to test particular skills and automated scoring ensures that they can be marked quickly and accurately every time.

    While automatically scored items like these can be used to assess receptive skills such as listening and reading comprehension, they cannot mark the productive skills of writing and speaking. Every student's response in writing and speaking items will be different, so how can computers mark them?

    This is where AI comes in. 

    We hear a lot about how AI is increasingly being used in areas where there is a need to deal with large amounts of unstructured data, effectively and 100% accurately – like in medical diagnostics, for example. In language testing, AI uses specialized computer software to grade written and oral tests. 

    How AI is used to score speaking exams

    The first step is to build an acoustic model for each language that can recognize speech and convert it into waveforms and text. While this technology used to be very unusual, most of our smartphones can do this now. 

    These acoustic models are then trained to score every single prompt or item on a test. We do this by using human expert raters to score the items first, using double marking. They score hundreds of oral responses for each item, and these ‘Standards’ are then used to train the engine. 

    Next, we validate the trained engine by feeding in many more human-marked items, and check that the machine scores are very highly correlated to the human scores. If this doesn’t happen for any item, we remove it, as it must match the standard set by human markers. We expect a correlation of between .95-.99. That means that tests will be marked between 95-99% exactly the same as human-marked samples. 

    This is incredibly high compared to the reliability of human-marked speaking tests. In essence, we use a group of highly expert human raters to train the AI engine, and then their standard is replicated time after time.  

    How AI is used to score writing exams

    Our AI writing scoring uses a technology called . LSA is a natural language processing technique that can analyze and score writing, based on the meaning behind words – and not just their superficial characteristics. 

    Similarly to our speech recognition acoustic models, we first establish a language-specific text recognition model. We feed a large amount of text into the system, and LSA uses artificial intelligence to learn the patterns of how words relate to each other and are used in, for example, the English language. 

    Once the language model has been established, we train the engine to score every written item on a test. As in speaking items, we do this by using human expert raters to score the items first, using double marking. They score many hundreds of written responses for each item, and these ‘Standards’ are then used to train the engine. We then validate the trained engine by feeding in many more human-marked items, and check that the machine scores are very highly correlated to the human scores. 

    The benchmark is always the expert human scores. If our AI system doesn’t closely match the scores given by human markers, we remove the item, as it is essential to match the standard set by human markers.

    AI’s ability to mark multiple traits 

    One of the challenges human markers face in scoring speaking and written items is assessing many traits on a single item. For example, when assessing and scoring speaking, they may need to give separate scores for content, fluency and pronunciation. 

    In written responses, markers may need to score a piece of writing for vocabulary, style and grammar. Effectively, they may need to mark every single item at least three times, maybe more. However, once we have trained the AI systems on every trait score in speaking and writing, they can then mark items on any number of traits instantaneously – and without error. 

    AI’s lack of bias

    A fundamental premise for any test is that no advantage or disadvantage should be given to any candidate. In other words, there should be no positive or negative bias. This can be very difficult to achieve in human-marked speaking and written assessments. In fact, candidates often feel they may have received a different score if someone else had heard them or read their work.

    Our AI systems eradicate the issue of bias. This is done by ensuring our speaking and writing AI systems are trained on an extensive range of human accents and writing types. 

    We don’t want perfect native-speaking accents or writing styles to train our engines. We use representative non-native samples from across the world. When we initially set up our AI systems for speaking and writing scoring, we trialed our items and trained our engines using millions of student responses. We continue to do this now as new items are developed.

    The benefits of AI automated assessment

    There is nothing wrong with hand-marking homework tests and exams. In fact, it is essential for teachers to get to know their students and provide personal feedback and advice. However, manually correcting hundreds of tests, daily or weekly, can be repetitive, time-consuming, not always reliable and takes time away from working alongside students in the classroom. The use of AI in formative and summative assessments can increase assessed practice time for students and reduce the marking load for teachers.

    Language learning takes time, lots of time to progress to high levels of proficiency. The blended use of AI can:

    • address the increasing importance of formative assessmentÌýto drive personalized learning and diagnostic assessment feedback 

    • allow students to practice and get instant feedback inside and outside of allocated teaching time

    • address the issue of teacher workload

    • create a virtuous combination between humans and machines, taking advantage of what humans do best and what machines do best. 

    • provide fair, fast and unbiased summative assessment scores in high-stakes testing.

    We hope this article has answered a few burning questions about how AI is used to assess speaking and writing in our language tests. An interesting quote from Fei-Fei Li, Chief scientist at Google and Stanford Professor describes AI like this:

    “I often tell my students not to be misled by the name ‘artificial intelligence’ — there is nothing artificial about it; A.I. is made by humans, intended to behave [like] humans and, ultimately, to impact human lives and human society.â€

    AI in formative and summative assessments will never replace the role of teachers. AI will support teachers, provide endless opportunities for students to improve, and provide a solution to slow, unreliable and often unfair high-stakes assessments.

    Examples of AI assessments in ELT

    At ÃÛÌÒapp, we have developed a range of assessments using AI technology.

    Versant

    The Versant tests are a great tool to help establish language proficiency benchmarks in any school, organization or business. They are specifically designed for placement tests to determine the appropriate level for the learner.

    PTE Academic

    The  is aimed at those who need to prove their level of English for a university place, a job or a visa. It uses AI to score tests and results are available within five days. 

    ÃÛÌÒapp English International Certificate (PEIC)

    ÃÛÌÒapp English International Certificate (PEIC) also uses automated assessment technology. With a two-hour test available on-demand to take at home or at school (or at a secure test center). Using a combination of advanced speech recognition and exam grading technology and the expertise of professional ELT exam markers worldwide, our patented software can measure English language ability.