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.”

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 app

  • Children sat outdoors reading a book together

    Why should you use storytelling to teach English?

    By Richard Cleeve
    Reading time: 5 minutes

    Stories can make us laugh, cry or tremble with fear. They can teach us valuable life lessons and transport us to other worlds. They've been around since the beginning of language itself, but can they actually help us learn a language?

    Stories are one of the most useful toolswhen teaching childrenEnglish. Not only do they help with listening and reading skills, but they can also support speaking and writing skills by providing context, language and structure.

    Very young learners may already be familiar with stories – they may hear them in daycare, school or at home with their parents. Therefore, incorporating these into their language classes may help them to feel more comfortable in their surroundings. And if children feel comfortable, they are more likely to be receptive to learning.

    Storytelling usually happens as part of a group in the classroom. This means that it becomes a bonding activity for children where they can communicate and subconsciously pick up the key language. While having fun listening and interacting with the story, theysoak up information without even realizing they’re learning.

    So, what storytelling activities can we use with younglearners? Let’s find out.

    Practical activities for storytelling with young learners

    Often, we think of storytelling simply as reading a book aloud to children. Yet, there are other activities you can do. These include:

    1. Choral repetition

    To get young children interacting with the story, first read out a sentence alone. Then, have the children repeat the line with you as a group. Repeat as many times as necessary, until the children feel confident with the language.

    2. Individual repetition

    If your learners are happy to, ask them individually to repeat the sentence after you. Make sure each one has a turn and praise them for being brave and trying to use the language.

    3. Play acting

    An activity that works well with children is to act out the story’s characters. For example, there may be animals, fairies, monsters or other exciting characters that they can each act.

    Ask them to make the noises of the animals, the wind, or the scenery to create an atmosphere while you read. This gets them interacting with the story and the rest of the group, which will help their communication and listening comprehension skills.

    4. Use puppets or dolls

    Young learners react particularly well to visual aids and realia. Why not use puppets or dolls to act out the characters, or even ask students to have a go with them? They will engage more with the story and the language.

    5. Dive into the pictures

    Children’s story books are usually quite visual with illustrations and pictures. Make the most of these while telling the story. Try asking students questions about the images to get them using the vocabulary.

    You could ask them, “what can you see?”, “what’s he wearing?” or “can you find an apple?”. This is another great way to reinforce the vocabulary they’re learning in class.

    Use these activities individually orincorporate a mix into your lessons. Either way, storytelling will help your learners with more than just developing their English language skills.

    Storytelling with adult language learners

    While we often think of storytelling as a pastime for children, it can also be a useful language learning activity for adults.

    Stories are part of our daily lives, from news to social media to books and movies. Therefore, they can be extremely beneficial tools for English language learning.

    Yet, the way we approach storytelling as a class activity for adults differs to that of young learners. While we typically read fairy tales to young children, we can bring in a much wider range of content for adults, such as:

    • News stories– There may be a current news story that learners are interested in. Ask them to bring in an article to retell in class.
    • Traditional folk stories–Ask learners what traditional folk tales or ghost stories they were told as children growing up in their hometowns. This can be really interesting for both language and cultural awareness.
    • Personal life stories – Our lives are a series of short stories that can make for very interesting reading. You can either ask students to share stories in class orally or have them write up a “chapter” from their lives to tell the class. It could be something funny that happened to them or an anecdote from their childhood, for example.
    • Movie plots– Ask students what their favorite movies are and have them either tell the group the summary of the plot or write it up to share at the end of the lesson.
    • Advertisements–There are some fantastic advertisements which tell mini stories in under three minutes. Have students choose one, show it to the class and discuss it as a group.

    Storytelling can be a wonderful language learning tool for both children and adults. If you’re looking for a new way to engage, inspire and motivate your learners, why not try it in your next class?

  • A woman standing at a whiteboard in a office with two others sat down.

    How to bring soft skills into the business English classroom

    By Richard Cleeve

    Anyone who’s ever taught a business English class knows that their students are busy people. Sometimes they get sidetracked by their other tasks - even during class. This means we have to make the most of the time we have with our learners and focus on what they really need.

    How you do this depends on the sector your students work in (or plan to work in), their previous experiences studying English and their own strengths and weaknesses.

    Teachers often focus on teaching hard skills, such as writing reports or running meetings. We do this because it can be challenging for many business students to do these things in English and also because hard skills have an immediate and positive impact on their workdays.

    But, if there’s one thing that all business people can benefit from, it’s soft skills.

    Soft skills are interpersonal or people skills. They include things like active listening, teamwork, decision-making and influencing skills. Mastering these skills will help students progress more rapidly and become more independent learners. However, isolating the specific vocabulary or grammar structures that these skills use is complex and they often get overlooked in language learning classes as a result.

  • Two students sat on stairs smiling at a laptop

    How to keep your students motivated during summer intensive courses

    By Richard Cleeve

    Summer is here and so are English language intensive courses. Adults and teens are lining up at your classroom doors, full of enthusiasm and ready to learn English. But soon they’re staring out the windows, looking up at the bright blue skies and wishing they were on the beach, or - frankly - doing anything but studying English for the next 100 hours.

    So how can you turn it around and keep your learners on track and motivated this summer?