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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    In this age where screens often dominate our field of vision, the humble ink pen might seem like a relic. Yet, intriguing research is bringing to light the unsung importance of ink in educational settings, particularly in enhancing student engagement and learning.

    Today, we look at the importance of handwriting and ink, and how it still plays a pivotal role in the cognitive development of students.

    The importance of ink and color

    , wrought into our documents and notes through ink, plays a significant role in memory retention and comprehension. Psychologists argue that colors like blue and green foster a sense of calmness and improve focus, making them ideal for environments geared toward learning. Conversely, vibrant colors such as red and orange are thought to stimulate energy and excitement, potentially boosting creativity and critical thinking skills. By strategically incorporating these colors into educational materials, teachers can create a more dynamic and effective learning atmosphere, encouraging students to engage more deeply with the content.

    Delving deeper into the benefits of ink for students

    Writing with ink offers multifaceted benefits in an educational context:

    Enhanced memory and learning

    Research has shown that students remember information better when they write it down by hand rather than typing it. This is attributed to the fact that handwriting requires a bit more effort and thought, leading to deeper processing of the information. For instance, college students were found to recall more information from a lecture when they took notes by hand compared to typing them.

    Brain activation

    Writing by hand activates different brain regions compared to typing. When children write, it stimulates areas of the brain responsible for learning and memory. This stimulation is less pronounced when typing. For example, handwriting has been shown to activate the region of the brain that responds more to handwritten letters than typed letters in young children. For example in James, W. L., & Engelhardt, T. M. (2012) ''. This research highlights how the act of handwriting, as opposed to typing, can influence cognitive development and creative thought processes in young learners.

    Development of fine motor skills and cognitive abilities

    Handwriting also plays a crucial role in the development of fine motor skills and cognitive abilities. It requires a level of hand-eye coordination, attention to detail, and thought about what is being written, which are essential skills for academic success and cognitive development.

    Creativity and thoughtful expression

    Handwriting can spark creativity and encourage more thoughtful expression. Slower than typing, it allows more time for creative ideas to develop and for the writer to choose their words carefully.Ìý

    Emotional and therapeutic benefits

    Handwriting can have therapeutic benefits, such as better immune function and reduced symptoms of anxiety and depression. Writing about stressful events by hand can arouse higher emotional levels, leading to greater therapeutic benefits compared to typing. For example, ''Ìýdigs into the emotional and therapeutic benefits of writing by hand about stressful or significant life events.

    Problem-solving and mindfulness

    The process of handwriting can assist in problem-solving and serves as a mindful activity. Writing out problems can help clarify thoughts and lead to solutions. It also encourages a moment of calm and focus in a fast-paced world​​.

    In conclusion, the act of handwriting not only deepens focus and understanding but also contributes significantly to cognitive development, memory retention, creative thinking, emotional well-being and problem-solving skills. These benefits highlight the importance of maintaining handwriting as a skill, even in an increasingly digital world.

    Practical classroom applications of ink

    Teachers utilize various practical applications of ink in the classroom to enhance learning among students. These methods leverage the cognitive and educational benefits of handwriting:

    Handwritten note-taking

    Encouraging students to take notes by hand during lectures can significantly improve their understanding and retention of the material. . This method forces students to process and rephrase the information in their own words, which aids in deeper learning.

    Journal writing and creative tasks

    Assigning journal writing or creative writing tasks can be an effective way to develop student's writing skills and encourage self-expression. The act of writing by hand can stimulate creativity and thoughtfulness, as evidenced by numerous authors and researchers who advocate for the benefits of handwriting for creative processes.

    Practicing cursive writing

    , in particular, can be beneficial for cognitive development. It requires more complex motor skills and can help in the development of fine motor skills. Moreover, cursive writing can be faster than printing, which might engage students more effectively and give them a sense of personal style and ownership over their writing.

    Handwriting for memory and recall exercises

    Using pen and paper for writing exercises focused on memory and recall can be very effective. For example, having students write summaries of lessons or chapters by hand can help them better remember and understand the content. This method can be particularly useful for complex subjects where comprehension is critical​​.

    Therapeutic writing activities

    Incorporating therapeutic writing activities, such as writing letters or reflective essays, can offer emotional and psychological benefits. This practice can be particularly useful in subjects like literature or social studies, where understanding and expressing emotions are part of the learning process.

    Problem-Solving through writing

    Teachers can use handwriting for problem-solving activities, where students are asked to write out their thought processes when solving complex problems. This can, of course, be particularly useful in subjects like mathematics or science, where breaking down problems into smaller, manageable parts is essential.

    Peer review and handwritten feedback

    Providing handwritten feedback on students' work can be more personal and impactful. Teachers can also encourage students to peer-review each other's handwriting, fostering a more engaging and thoughtful critique process.

    Wrapping up: Ink's enduring relevance in education

    In summary, the use of ink and handwriting in the classroom offers a range of benefits for student learning, from improving memory and understanding to fostering creativity and emotional expression. These methods, supported by research and studies, can be effectively integrated into various teaching strategies to enhance educational outcomes.

    Despite the digital age's allure, ink remains a potent tool in the educational arsenal. By nudging students towards the use of ink and harnessing the power of color, educators can cultivate a more engaging, dynamic and effective learning atmosphere.

    Extra insights for maximizing ink's potential

    • Offer students a diverse palette of ink colors to spark their interest and creativity.
    • Promote the use of handwriting in creative and expressive writing exercises.
    • Develop color-coded educational materials to aid visual learning.
    • Encourage personalized stationery: Inspiring students to use personalized ink pens or stationery can increase their engagement and ownership of their written work. It might also stimulate their interest in practicing handwriting more frequently.
    • Implement ink-based art projects: Integrating art projects that require the use of different ink colors can help students explore their creativity while learning about color theory and its impact on emotions and perceptions.
    • Promote the study of calligraphy: Introducing students to the art of calligraphy can foster an appreciation for handwriting's aesthetic aspects and improve their fine motor skills and concentration.
    • Incorporate ink in digital detox sessions: Allocating specific times during which students are encouraged to use only ink and paper for their work can serve as a digital detox, helping them to focus better and reduce screen time.

    Beyond engagement: The art of handwriting

    An often-overlooked benefit of writing in ink is the improvement of handwriting skills. The focused nature of handwriting demands careful attention to letter and number formation, leading to neater, more legible writing. This skill is invaluable for note-taking efficiency and clarity, especially for when they enter the workforce.

    To sum up, the simple act of using ink can have far-reaching effects on student engagement and learning outcomes. We urge educators to rediscover the power of ink in their classrooms and observe the transformative effects it can have on their students.

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    Communication: the most in-demand business skill

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    3 ways to implement English training to retain top talent

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    Start building your team’s English language skills

    Learn how Mondly by ÃÛÌÒapp can help you reinforce a culture of learning and retain top talent within your organization, with flexible English language learning solutions for your business.

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    Find out more about how language training and assessment can drive your business forward by checking out our resources for HR professionals, including articles, whitepapers and research.