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!

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    Teaching teens: 3 ways to embrace mobile phones in class

    By ÃÛÌÒapp Languages

    Teaching teenagers can be a rewarding yet challenging experience.

    When planning classes, we need to consider the environment in which the students are growing up. Most of our teenage students do not know a life without the internet, instant messaging or Google.

    Commonly referred to as Ìý(or Gen Z), they are the most tech-savvy generation to date; this should be reflected in how we teach them.

    However, not all of us have access to computer labs, interactive whiteboards or class tablets. But there is something that many of our teens bring to class in their pockets and bags every day.

    You’ve guessed it - a phone.

    By bringing students’ phones into your classes, you can bridge the technology gap between the learners and the curriculum, keep them engaged for longer and make them feel more empowered at the same time.

    Here are four low-tech activities that use phones in class.

    1. Review target language with your very own quizzes

    Activity requirements: one phone per student (or group of students) and a pre-made quiz.

    is an app designed to help you create quizzes online, which can be a fun, engaging way to challenge your learners in the classroom.

    Quizzes are an ideal activity to use at the start of a class to recycle previous vocabulary or to pre-teach new language.

    For example, you could choose 10 British English phrases or idioms. Write a series of four possible definitions for each word, phrase, or idiom (with only one correct answer).

    In class, ask your students to take out their phones, find the app, and link to the quiz.

    Tell the students that they must vote for the definition they think is correct. They can keep track of their scores directly on the app while competing with their friends.

    Not only will it immediately engage your learners and help them interact with what’s being learned, but they’ll also have a lot of fun.

    2. Become expert translators using Google Translate

    Activity requirements: a phone with the Google Translate app installed and a pen and paper per pair.

    Did you know Google Translate has a feature where you can ? This is a perfect tool for text that you might find on a poster, in a book or uses an alphabet which you are unfamiliar with.

    Bring in samples of different languages to class – the more complex, the better. If you don’t have anything suitable at home, find something online and print it out.

    Get one student to take a photo of the text using the app and with their finger, select the section of the text they’d like to translate from the original language to English. (Note: if you download the Google Translate language file to your phone, it will translate everything automatically).

    Then, have them dictate what it says to their partner, who has to write it down.

    Finally, they work together to improve the English translation. After all, everyone knows Google’s English isn’t perfect (not yet, anyway).

    3. Take photos outside the classroom to use in class

    Activity requirements: a mobile phone with a camera per student.

    Do your students love taking photos? Tap into their love of photography and make activities more exciting by incorporating the photos on their phones into your classes.

    Adapt speaking activities from common exams such as the B2 Cambridge First. Instead of using the pictures in the book, put the students in pairs and get them each to choose a more relevant photo from their phones. You may find they have more to say and will communicate naturally while still practicing the necessary language and skills required in the exam.

    Another idea is to get students to take photos of things they encounter in English in the street. This could be on a sign outside a restaurant or in their favorite clothing shop. Use these photos to start the next class with a discussion about where they saw it, what it means and if the English is correct.

    You could also nominate one student each week to bring a photo they took that weekend. Share it with the class and get everyone to write Instagram captions. You wouldn’t believe how many already do this in English, so why not help them?

    Keeping your teens on task with mobile tech

    If you are worried about the misuse of mobile devices in your class – don’t be! Here are our top three strategies to help avoid students getting distracted:

    • Create a class contract. At the start of the course speak to them about when it is acceptable (e.g. during one of the activities above or to check the meaning of a new word on ) or not (e.g. during an exam or when you are explaining something) to use their phones. Then have someone write down everything you’ve talked about, get the whole class to sign it and stick it to the wall where everyone can see.
    • Give them a tech break. Halfway through the class, allow students 60 seconds to check their notifications to relieve their anxiety.
    • Reward good use. If you see they’ve been using their phones appropriately, reward them by playing their favorite game. The more you punish or tell them not to do something, the more they’ll want to do it.
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    5 activities to help students practice English over holidays

    By ÃÛÌÒapp Languages

    Practicing English is a thing that ideally needs to be kept up with regularly, and when school breaks up for the holidays, it's easy for what’s been learnt to be forgotten. This phenomenon is called summer learning loss, and it’s something that affects students of every age and stage.

    So, how can you encourage your students or children to keep practicing their language skills over the holidays? There are apps and online activities –but the school holidays are a good opportunity for young learners to disconnect and enjoy some time offline. So here are some activities to suggest to them. There are no screens in sight, and the whole family can enjoy practicing English together:

    Go on a nature walk

    Get them out into the fresh air with nature spotting. Make a list of things for your students/children to find in their garden or local park. You can keep the list simple for younger learners, with things like trees, grass or flowers, linking them to colors or numbers. For older learners, you can make the search a bit more challenging by including specific species of tree, flower or insect.

    This offline activity reinforces the links between English and the natural world. It helps to build children’s observational skills and builds their natural vocabulary along with their gross motor skills. What’s more, have shown that spending time in nature is enormously beneficial for children, restoring their attention, reducing their stress and helping them to become more creative and engaged in learning.

    Follow a recipe

    For this activity, choose a recipe that you think your students/children will enjoy making.

    Cakes or cookies are popular choices – most young learners have a sweet tooth! Then, with their parents or caregiver, they can make a shopping list of the ingredients they need, buy them from the supermarket, and then follow the recipe steps.

    This type of offline activity helps young learners use their English in a practical way. It will develop their vocabulary and link their English language skills to other skills like math and science. Following a recipe from start to finish teaches children how to follow instructions and problem solve. It also builds their fine motor skills as they pour, stir and chop. They’ll get a considerable boost to their confidence when they take their cake out of the oven – and they’ll be able to share that success with their family and friends. After all, nearly everyone likes cake!

    Read a story

    Reading has numerous benefits for children (and adults too). It is good for building vocabulary, developing creativity and promoting empathy. What’s more, reading has been shown to . It’s the perfect antidote to too much screen time and a good way for learners to maintain their English level over the holidays. But it’s essential to ensure the text's level is correct. If it’s too difficult, they will be frustrated and put off. It’s crucial for reading to be enjoyable!

    Older learners can read independently, but you can also suggest some books to read with parents/caregivers. Reading aloud together is a really positive way for adults and children to spend time together. It positively impacts children’s self-esteem and builds good associations with reading, hopefully encouraging them to become independent readers.

    Learn how to read a map

    This activity involves a little bit of preparation– but it’s a fun activity and gets children outdoors and away from screens! Open up local maps, and have children select somewhere they’d like to visit. Then, they can create a navigation guide in English, building on their vocabulary of directions and surroundings to describe the route.

    Learning how to read a map and follow directions is an excellent cognitive and physical exercise. It helps young learners to solve problems and builds their decision-making and observational skills.

    Do some experiments

    Suggest some DIY science experiments to do at home. Just like the recipe challenge, learners will need to make a list of the materials they’ll need and gather all the experiment components before setting everything up. Then, they will follow the instructions in English and see how their experiments turn out!

    Science experiments are a great way to nurture children’s intellectual curiosity and develop critical thinking skills. It also encourages learners to solve problems and analyze results. Who knows, you could even be planting the seed of a STEM career in future years!

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    Tips for success with the ÃÛÌÒapp English International Certificate

    By ÃÛÌÒapp Languages

    Studying for the ÃÛÌÒapp English International Certificate (PEIC) is a challenge for any student, but there are many different areas where you can help yourself or your students achieve top grades.

    By becoming familiarized with the test format, equipping test-taking strategies and having awareness of commonly occurring vocabulary and topics, learners can be on the path to success in the PEIC.

    Know the test

    Understanding the test format and what to expect in each exam section will give students the confidence they need on test day.

    Do drills on how many sections there are, how long they have for each section, and the order of the sections too. This will help learners anticipate what’s coming next and feel prepared throughout the exam. For example, the recording is played twice in listening section 2 – dictation. If students are aware of this, they can use the first recording to note key ideas and the second to complete the dictation fully.

    Give yourself/your students plenty of practice under test conditions. Do timed mock exams, without phones or dictionaries, to help get a feel of the real test.

    As the speaking section is done simultaneously for all candidates, get yourself/your students used to communicating in loud environments. Doing mock exams for the writing sections will also help students become aware of their word count and how long it takes to achieve this. It’s important to note that each writing task has a word limit and there are penalties for being significantly above or below.

    Learn test strategies

    Knowing the test format is important, but so is being equipped with test-taking strategies. For all sections, train yourself/students to use the questions and rubric to their advantage. Underlining the keywords from the question will help learners prepare for the task ahead and predict potential answers.

    In the listening sections, students are given ten seconds before the recording is played. Learners should identify and underline keywords and use this time to predict the topic and vocabulary of the recording. Remind yourself/students that even if you think you have the answer, you need to listen carefully to the entire recording, as it’s also likely that some of the keywords will be used as distractors.

    It’s also helpful to highlight keywords in the prompts and questions in the reading sections. For example, when dealing with multiple choice questions like in section 5, test takers should first highlight keywords from the question, then scan the text for these keywords. This is the part of the text where the answer is located, and where they should direct their attention. It’s important to read this section of the text carefully and also be aware that the answer may be paraphrased or a synonym.

    Planning is crucial in the writing sections, and highlighting keywords from the question is an important planning step. Read the task carefully and identify the words that indicate the type of writing that is required and the audience. This will help guide the writing style and register. For example, in section 8, noticing the difference between writing a letter to a friend and a letter to a magazine editor will change the tone of the task.

    Build a strong lexical base

    Prepare further by building a strong grammar and vocabulary base with topical and functional language.

    Introduce yourself/students to a wide range of themes on social and current issues, as well as personal and familiar topics. It's useful for learners to note useful vocabulary and phrases and test themselves on these regularly, making a note of the spelling, as this is essential in all sections of the exam.

    Test takers will encounter gap-fill style tasks in both the listening and reading sections. Students can predict what kind of word is missing by reading around the gap. Train yourself/your students to consider what part of speech the answer will be, and if the other words in the sentence give clues to the topic or theme. Give them plenty of practice with word formation so they can easily identify the missing information.

    Higher points are awarded for complex structures and expressions during the speaking and writing sections. Teachers should provide learners with functional language such as discourse markers and linkers, so they can connect and extend their ideas. It’s also important to have a range of vocabulary they draw on to express their opinions, offer suggestions and to give reasons, as this will help give their answers complexity and depth.

    Studying these things should provide a solid knowledge base of the exam format and structure, coaching learners to use different test-taking strategies and directing their study of vocabulary and grammar, so they can work more efficiently and confidently toward their goal of passing the PEIC.