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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    Romantic Readers and classroom ideas to celebrate Valentine’s day

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    Reading time: 3 minutes

    Love is in the air on February 14th, with hearts, red roses and boxes of chocolates everywhere. We’re all set for the big day, and to help you prepare as well, here are six of our favorite love stories for learners of all ages and levels. There are also plenty of fun ideas for your classroom.

    1.ÌýCinderellaÌý(Level 1)

    Poor Cinderella lives with her stepmother and two horrible stepsisters. They treat her badly, making her cook and clean, while they relax and wear beautiful clothes. However, one night, Cinderella gets the chance to sneak away and attend a fabulous ball. She meets a handsome prince…but must run away before he discovers her true identity. With only a glass shoe to help him, will the prince ever find Cinderella?

    How to use this Reader in class:

    It’s no surprise that the story has a happy ending. After reading the story, have the learners draw a picture and write about Cinderella’s new life in the castle, with her loving new family.

    2.ÌýLady and the TrampÌý(Level 3)

    This classic Disney story tells the tale of two young dogs who come from different backgrounds. Lady lives in a house while Tramp lives on the street. However, one day, Lady is forced to leave the house and the life she knows. Tramp teaches her about life on the streets and the two dogs fall in love… but with the dog-catcher always chasing them, will the story have a happy ending?

    How to use this reader in class:

    After reading the story, why not watch the animated version with your students? They can choose their favorite character from the movie and write a description of them.

    Looking for more romantic Readers for young learners? How aboutÌýThe Little MermaidÌý(Level 2) orÌýAladdinÌý(Level 5)? There’s something for everyoneÌýin our catalog.

    3.ÌýPirates of the Caribbean: The Curse of the Black PearlÌý(Level 2)

    If your teenagers are looking for more adventure than romance, this Reader has both. Follow crazy Jack Sparrow, handsome Will and brave Elizabeth as they fight pirates and uncover the curse of the Black Pearl. But will Elizabeth and Will survive the dangerous life on the seven seas?

    How to use this Reader in class:

    After reading the story, why not ask your students to write a review of it? It’s a great way for them to summarize the plot and share their opinion.

    4.ÌýPride and PrejudiceÌý(Level 5)

    A timeless classic,ÌýPride and PrejudiceÌýtells the story of young Elizabeth Bennett. As the oldest daughters in a family of five, she and her sister Jane are both expected to find good husbands and marry soon. But will Elizabeth find love, or will no man be good enough for her?

    How to use this Reader in class:

    While reading the story, learners can keep a diary, writing entries in the voice of Elizabeth Bennett. This helps them to demonstrate their understanding of the novel and encourages them to have a more empathetic reaction to the story’s heroine. They can either write the diary entries using typical language from Jane Austen’s day, or updating it to more modern language.

    Here’s an example:

    I had the ‘pleasure’ of meeting Mr Darcy today and found him rather rude and reserved. I imagine he feels this country life is inferior and that the locals are uncultured simpletons!

    or

    Met Mr Darcy today – what a stuck-up dork! He just stood there, looking down his nose at everyone… you can see he thinks he’s better than us locals.

    If you think your teenage learners would enjoy a different modern or classic tale of romance, check out our readersÌý. There are plenty to choose from, includingÌýRomeo and JulietÌý(Level 3),ÌýLove ActuallyÌý(Level 4) andÌýMadame BovaryÌý(Level 6).

    5.ÌýTales from the Arabian NightsÌý(Level 2)Ìý

    What would you do if you needed to fascinate a king to save your life? This is the problem Sheherezade faces when she marries a king who has killed all his previous wives. So she tells her new husband exciting, mesmerizing stories every night and always ends the tale with the king wanting to hear more. She tells him stories of adventure, love and mystery… and you can read her stories too in this Level 2 Reader.

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    After reading the book, have students vote on their favorite story from Sheherezade. They can then work in groups to present a short play of one of the stories, working together to write a short script.

    6.ÌýWuthering HeightsÌý(Level 5)Ìý

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    How to use this reader in class:

    At one point inÌýWuthering Heights, Heathcliff runs away from home because he thinks Catherine is embarrassed by him and doesn’t love him. Have the learners write a letter from Catherine to Heathcliff at that point, expressing her regrets about why they can’t be together. It provides students with the opportunity to use phrases such asÌýIf only…,ÌýI wish…ÌýandÌýI should have…Ìýwhilst demonstrating their understanding of the novel so far.

    If Yorkshire moors and Arabian nights aren’t quite what your students are looking for, there are more tales of romance on our site. Choose from modern-day love stories such asÌýNotting HillÌý(Level 3) andÌýLisa in LondonÌý(Level 1) or classics likeÌýAnna KareninaÌý(Level 6) andÌýPersuasionÌý(Level 2).

    If you enjoyed this post here are some more practical posts to get your students engaged in reading, 'How to bring Shakespeare to life in the classroom'Ìýand 'How to motivate reluctant readers'.

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    7 ways to individualize your teaching

    By Andrew Walkley
    Reading time: 4 minutes

    There's no denying that tailoring your teaching to individual students is an effective strategy. However, many teachers struggle with finding the time to include teaching moments which address an individual learner's specific needs. So, what's the best way to create an individualized classroom? Andrew Walkley, co-author of Roadmap, explains the benefits of this approach and shares some techniques to ensure that every student gets the most out of your lessons.Ìý

    The best of both worlds?

    First of all, what does individualized teaching mean? It's the concept that students will learn most effectively when the activity is specific to their needs and the language they are using is appropriate for their level. This concept is sometimes seen in opposition to coursebooks and class-based learning, where students are all expected to follow the same syllabus. However, class syllabuses and coursebooks have the following benefits:

    • Providing students with common goalsÌý
    • Encouraging learners to follow an unfamiliar topic that then opens new doors of learning
    • The learning opportunities in peer-to-peer explanationÌý

    When we talk about individualized teaching in the classroom, we want to exploit the benefits of learning together while also providing opportunities for more individualized development. So, how can you, as a teacher, combine the two approaches?

    1. Involve students in choosing your route

    All classroom groups are different and made up of people from different age groups with distinct needs and interests. Roadmap can help in two ways:

    1. There is a fast and slow track. The fast track focuses on language input and speaking. The slow track has additional skills lessons at the back of the book that are thematically linked to the corresponding fast track lesson.Ìý
    2. Each lesson has a clear goal and final task. For shorter courses, get each student to choose three tasks they would definitely like to do. Based on the results, you can prioritize those lessons.

    At the start of the course, make a point of asking about students' learning priorities and then plan accordingly. Once you've completed an input and speaking lesson, you can ask the students if they want to further explore the topic through the skills lesson.

    2. Make use of tasks

    Open tasks, where students exchange their own ideas in a meaningful way, are a key part of individualized lessons. In essence, they are self-differentiating because each student will attempt to complete the task using whatever language they are able to use. In Roadmap, each of the main lessons ends with a clear task connected to a Global Scale of English (GSE) can-do statement. However, there are also lots of other speaking opportunities without a 'speaking' label (under vocabulary or reading, etc.), as well as the conversation that typically occurs in any lesson, all of which can be treated as open tasks.

    3. Give individualized feedback and then share it

    In a group setting, it's impossible to give individual feedback on every single task. However, you can give individual attention to different people throughout the lesson. Make yourself available to give students the language they need as it arises during an activity. Then, when they've completed the task, write some of these examples on the board, but leave a gap for the keywords. Elicit these keywords from other members of the class. If they can't get it, ask the student(s) you helped to explain the missing language. You might then repeat the task, but this time, pay attention to a new group.Ìý

    4. Check what vocabulary students know

    All coursebook writers and teachers make choices about what vocabulary to introduce to students. In the case of Roadmap we are guided by the GSE and teachers might like to experiment themselves using the GSE Teacher Toolkit. However, all students will have their own lexicons. You can individualize learning better by asking students to rate the words you aim to cover in a unit according to whether they know them or not. For example, 1 = it's completely new, 2 = the meaning is familiar but I don't use it, 3 = this is part of my productive vocabulary.Ìý

    5. Get students to create their own word lists and cards

    This knowledge will enable you to encourage students to focus on their individual vocabulary needs. They can reinforce learning by developing a word list or making flashcards using a web tool such as Quizlet. For new words they may have a word/collocation with an L1 translation.

    With familiar vocabulary, they could have cards with a keyword on one side and varied collocations or common examples on the other (also in English). It's worth setting aside some time in class to do this at the start of a course. If your students are engaged and motivated, it can become a regular discipline for learning new vocabulary.Ìý

    6. Ask more open questions about usage, not just meaning

    When we do vocabulary tasks from the course material in class, we can use open questions to individualize learning with the following two techniques. Firstly, as you go through the answers, rather than going in order 1 to 8, you can nominate people to give the answer that they're most unsure of and want to check. Secondly, we can ask the rest of the class open questions which focus on how words are used. For example, take these questions from different vocabulary exercises in Roadmap B1+:

    • What (other) things might you spill?
    • Why might a character in a series be killed off?
    • What (else) can you describe as reliable?
    • What can someone do to stay calm?Ìý

    You could also ask questions such as, "What's the opposite of staying calm?" or "What might you say if you spilled something?"

    When you ask these questions, you are checking meaning, but more importantly, you are also pushing students to reveal how well they know a word. Do they know the collocations of spill and reliable? Do they have the other language they might need to talk about the aspects of a TV series or help someone who is in a panic? You can then encourage students to choose how much of this potentially new language they want to add to their word lists.

    7. Provide open homework tasks and make time to share the results

    Homework is another opportunity to individualize learning. Give students a wide choice of tasks based on the material of the course or beyond, for example:

    • Choose any number of exercises they want to do from workbook materialÌý
    • Find and read one article they are interested in (in L1 or L2)
    • Write five things they want to learn how to say in English (perhaps using Google Translate)
    • Write up an interesting conversation they had in English (the conversation could be originally in L1 or L2)

    Whatever task they choose, the key is to dedicate some classroom time to discussing which homework task they did and why. Encourage them to explain their answers and what they learned through the task, and whether or not they would choose to do a similar task again.ÌýÌý

    For a more detailed introduction on how you can individualize your teaching, check out Andrew's webinar:Ìý