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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    Overcoming language learning plateaus: Strategies and solutions

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    Are you stumped by stubborn language learning barriers or plateaus? Everyone has those moments when it feels like they're not making any progress or are completely stuck in their studies. Let's dive into some of these challenges and explore ways to overcome them.

    Common language learning hurdles

    Plateaus in language learning often occur after initial periods of rapid progress and can be attributed to various reasons. For one, learners may have reached a comfort zone where basic communication is possible, reducing the urgency to improve further. Additionally, the complexity of advanced language structures can be overwhelming, leading to a stagnation in learning.

    The lack of measurable progress can also be demotivating, causing learners to lose interest and reduce their efforts. Moreover, insufficient exposure to the language in a natural setting can limit the ability to practice and reinforce new skills. To overcome these plateaus, it's crucial to set new goals, seek out challenging and immersive experiences, and employ diverse language learning resources and strategies that keep the language learning process engaging and dynamic.

    How can I overcome my language learning slump?

    Hitting a language learning plateau is like running into an invisible wall — your progress seems to halt and the motivation to push forward begins to wane. Here are some ways to overcome this common obstacle and get back on the road to fluency:

    • Reassess your goals: Take a step back and reassess your language learning objectives. Are they still relevant and challenging enough? Setting new, clear and achievable goals can provide a renewed sense of direction and purpose.
    • Change your routine: If your current study routine feels monotonous, shake things up. Try new learning materials, switch to a different language learning app, or alter the time of day you study. A fresh approach can reignite your interest.
    • Incorporate the language into daily life: Find ways to make the language a natural part of your day. Label objects around your home, think or speak to yourself in the language, or change the language settings on your phone and social media.
    • Seek out real conversations: Engaging in conversations with native speakers can provide a reality check on your progress and expose you to the natural flow of the language.

    Techniques to help motivate your language learning

    One effective technique to break through a language learning plateau is the use of . We've spoken about SRS before in our blog post'Ìýlanguage learning techniques for beginners,' but be assured it is an incredibly useful technique that can't be recommended enough, especially for keeping out of a slump. This cognitive science technique involves reviewing information at increasing intervals to exploit the psychological spacing effect. As you learn new vocabulary, words or grammar rules, an SRS schedules these items for review at optimal times before you're likely to forget them.

    Here's how you can implement SRS into your language learning vocabulary practice routine:

    • Start with a flashcard app: Use an app like , which is designed with SRS algorithms to help you review vocabulary and phrases at strategic intervals.

    • Create personalized content: Make your own flashcards with sentences and vocabulary that are relevant to your life. This personal connection can make the material more memorable.

    • Gradual difficulty increase: As you become more familiar with the content, increase the complexity of your flashcards. Add phrases or idioms instead of single words to challenge your comprehension.

    • Regular reviews: Be consistent with your reviews, even if it's just a few minutes each day. This regular exposure reinforces your memory and helps solidify the language in your mind.

    • Adjust according to performance: If you find certain items difficult to remember, adjust the intervals to review them more frequently. Conversely, items that you find easy can be reviewed less often.

    By incorporating SRS into your study routine, you can ensure a steady progression in your language learning journey, even when you hit a plateau. This method not only helps in retaining information but also in moving from passive recognition and pronunciation to active recall, a key step in achieving fluency.

    Boosting confidence and motivation in language learning

    Mastering vocabulary and grammar is crucial, yet overcoming the inevitable learning slumps and plateaus is equally vital to your language learning process. Motivation is a critical factor that can drive you past these plateaus, enhancing your learning journey and helping you reach your language learning aspirations. Regular speaking practice not only maintains motivation but also improves overall speaking and listening skills. These are often the first to suffer during a slump, thereby contributing to a resurgence in language skills.

    A strong correlation exists between self-confidence, motivation and language learning. Here are some key points to consider:

    • Self-confidence has been found to be associated with English achievement, speaking ability and self-efficacy.

    • High motivation in self-confident language learners also leads to purposefulness in language learning.

    • This purposefulness can result in better communication with native speakers.

    Embracing mistakes as learning opportunities

    Do you fear making mistakes when you're learning a new language? Sometimes, the fear can be its own obstacle to your learning. By embracing mistakes as learning opportunities, you can enhance your language skills by identifying areas that need improvement and boost your confidence through developing resilience against the fear of making errors.Ìý

    Overcome the worry of language errors, avoid the trap of measuring yourself against others and engage in positive self-dialogue in the language you're learning to make slip-ups feel like a normal part of the learning curve. Tackling this apprehension is a pivotal stride on the path to language mastery.

    Recognizing when to take a break from language learning

    Sometimes, despite our best intentions, life throws us curveballs that can disrupt our study routines and make it hard to concentrate on language learning. Whether it's a demanding job, family responsibilities, health issues, or simply the need for a mental break, it's important to recognize when to step back and recharge.

    Taking a break can be beneficial for your language learning process. It allows your brain to rest and process the information it has absorbed. This can lead to better retention and a refreshed perspective when you return to your studies. It's crucial to listen to your body and mind and not to view breaks as setbacks but as a necessary part of a sustainable learning journey.

    Remember, it's about balance. While consistency is key to language acquisition, overworking yourself can lead to burnout. A well-timed break can reignite your passion for the language and enhance your ability to focus. So, when life gets in the way, don't be too hard on yourself. Embrace the pause, take care of what's important and know that the language will be there when you're ready to return.

    How can I keep my concentration while studying a language?

    Quite often, when you meet obstacles, you might get frustrated and your concentration suffers. Maintaining concentration while studying a foreign language can be challenging but is critical for effective learning. Here are some strategies to help you stay focused:

    • Create a distraction-free environment: Find a quiet space where interruptions are minimal. Turn off notifications on your devices and consider using apps that block distracting websites during your study time.

    • Set specific study times: Schedule dedicated time slots for language study. Having a routine can help your mind get into the habit of focusing during these periods.

    • Break down study sessions: Instead of long, drawn-out study sessions, break your learning into shorter, more manageable segments. This technique, known as the Pomodoro Technique, involves studying for 25 minutes and then taking a 5-minute break.

    • Stay hydrated and well-rested: Drink plenty of water and ensure you're well-rested. Your cognitive functions, including concentration, are significantly better when you're hydrated and have had enough sleep.

    How can I fit studying a language into my very busy routine?

    Fitting language study into a hectic schedule can seem daunting, but it's entirely possible with some clever time management and the right strategies. Here are some tips to help you weave language learning into your busy life:

    • Utilize microlearning: Break your study into bite-sized chunks. Even 5 to 10 minutes of focused study can be effective, especially when done consistently.

    • Use technology: Use language learning apps that allow you to study on the go, like during your commute or while waiting in line.

    • Combine activities: Listen to language podcasts or audio lessons while exercising or doing household chores.

    • Stay organized: Plan your week in advance and identify pockets of time that can be dedicated to language learning.

    • Prioritize learning: Make language study a non-negotiable part of your day, similar to how you would prioritize eating or sleeping.

    • Seek out passive learning opportunities: Surround yourself with the language by changing the language settings on your devices or watching shows in the target language with subtitles.

    Remember, consistency is more important than the length of your study sessions. Integrating language learning into your daily routine allows you to progress without overwhelming your schedule.

    Summary

    Overcoming plateaus is crucial for progressing in fluency and keeping motivation high. Re-evaluating goals, diversifying study routines, integrating the language into everyday life, and engaging in conversations with native speakers are all effective strategies for pushing past these stagnant periods. Employing techniques like Spaced Repetition Systems (SRS) can greatly enhance vocabulary retention and be an aid in overcoming learning obstacles.

    Building confidence and staying motivated are pivotal for success in language learning, with self-confidence having a strong correlation to language proficiency. Viewing mistakes as chances for growth fosters continuous improvement and builds resilience. It's also important to acknowledge when a break is needed, as it can actually improve retention and provide a fresh outlook when studies resume. A balanced approach to language learning that includes regular practice and the ability to adjust to life's interruptions is advocated for sustained achievement and pleasure in learning a new language.

    For more tips and guidance, check out our blog where we cover a variety of topics, including posts that offer language hints and tips.

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    Goal setting: A path to achieving team fluency

    By Samantha Ball

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    We know businesses that invest in skills development are more likely to retain top talent, and see many other benefits as well. Upskilling your team's English proficiency can have a transformative effect on the business, leading to new opportunities, growth, and a more engaged workforce. However, implementing a corporate language learning program can be challenging. Using traditional goal-setting frameworks can support you and your team on this journey. Here's how:

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    How can gaming support language learning?

    By Jacqueline Martin

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    Academics and teachers have been writing about the benefits of using games in the language classroom for many years. Wright et al (1984), Lee Su Kim (1995), Ubermann (1998), Ersoz (2000), Yong Mei and Yu-Jin (2000) and Thi Thanh Huyen and Khuat Thi Thu Nga (2003) all pretty much agreed that games provide a useful and meaningful context for language use; encourage students to interact and communicate; can both challenge and reduce anxiety (as the emphasis is on the message, not the form); provide practice in all four skills; and help students to make and sustain the significant effort involved in learning a language.

    Kim and others have also noted that games can offer a welcome break from the usual routine of the language class. Playing a game after an intensive test or with over-excited students after break time can help re-engage learners instantly in your lesson, and you'll maximize your time with them.

    Lengeling and Malarcher (1997) took the list of potential benefits of games in the classroom even further.

    Affective

    • Games lower the affective filter
    • They encourage the creative and spontaneous use of language
    • They promote communicative competence
    • Games are both motivating and fun

    Cognitive

    • Games reinforce learning
    • They both review and extend learning
    • Games focus on grammar in a communicative manner

    Class dynamics

    • Games are extremely student-centered
    • The teacher acts only as a facilitator
    • Games build class cohesion
    • They can foster whole-class participation
    • Games promote healthy competition

    Adaptability

    • Games can be easily adjusted for age, level and interests
    • They utilize all four skills
    • Games require minimum preparation after the initial development stage

    It is important to bear in mind that when the above was written over 20 years ago, it was with reference mostly to more traditional games. But more recent evidence seems to indicate that the same principles apply. Some additional benefits cited by teachers I've spoken to are that:

    • Games could make language lessons less threatening for less confident pupils as their concern about getting sentence form wrong was reduced, and so their production greater.
    • Students learn more than just the language of the lesson when playing a game; they may learn instructional language through discussion or rules and sometimes negotiation skills and a lesson in cultural differences too.
    • Students can form a greater variety of emotional connections with language through playing games, for example acting out a word or seeing another student do so, or remembering a clue for a word.

    So, playing games can help students learn a language – but is just playing them enough? Some teachers like using games with less motivated classes who won't engage with straight practice activities and will willingly use key vocabulary and structures in a game, gaining much-needed practice without even realizing it. In today's language-learning context, though, is that a good thing?

    Motivating the unmotivated

    In recent years, much research has shown that students learn better when the intention or objective of the lesson is clear to them. In short, they understand what they're supposed to be learning and why and, when taking it to the next level, can assess their own learning and be actively involved in planning their next steps.

    Would knowing that the games they play are actually a way of doing some additional language practice make these students engage less? Opinion differs, and some discussion seems to center around the actual activity involved. Some games are thinly veiled group-work tasks, but other games that are at the right proficiency level (or slightly above) and take into account factors like cultural context, available time, learning topic and the classroom setting are generally considered to have a positive impact.

    Another major influence on improving motivation is the feedback a student receives, and this is something games can also support. Online games can provide richer simulated learning experiences and immediate feedback to students in a variety of ways.

    Above all, the main issue for the less motivated students is usually that they can't see why they need to learn English. Playing games not only simulates 'real' contexts but also helps them understand that they can accomplish a variety of tasks using English as a medium, which is motivational in itself.

    As teachers, there is a responsibility to explain how or why games will help students learn. This can equally motivate learners (or parents) who fear that playing games is just frivolous time-wasting. For example, informing even adult students that a simple hangman or hot seat game helps them improve spelling skills, gets their brains focused on recognizing the shape and structure of new words, and facilitates their learning of new vocabulary soon helps them see the value (Simpson 2011).

    Can games help learners acquire 21st-century skills?

    Maybe we can draw the conclusion that games can positively impact learning – but is that even enough? Today's teachers have to ensure not just that their students learn but that they acquire the skills they need for life and jobs in the 21st century. Can games help here too? This is a newer area of research, but evidence seems to indicate that games can help students learn a variety of important skills such as critical thinking skills, creativity, teamwork and good sportsmanship.

    These ideas were taken seriously by Robert Morris University Illinois, who offered an e-sports scholarship for the first time in 2014. They studied two groups of students – football players and gamers – and found that levels of competitiveness, perseverance, focus and determination were very similar. Both groups showed a similar desire to excel as part of a team. Both 'sports' required the team members to be detail-orientated, have good hand-eye coordination and have a strategic mind. The only difference was in the level of cardiovascular activity. Both groups received performance analysis and tactical advice from coaches and both subsequently made improvements.

    How many universities will start to offer these types of programs remains to be seen. Still, the idea that online competitive gaming can improve performance is being brought to the workplace too. Think about what virtual teams could learn from playing role-based collaborative games. Team members have set roles and clear and shared goals and have to work closely together to formulate an action plan to achieve them. Teamwork, skill, strategic thinking and communication are essential.

    All these are important skills for today's workplace, so maybe gaming can provide an opportunity to hone these in a lower-risk environment and improve business performance.

    These examples are clearly far from the norm, but they do seem to indicate that using gaming to support learning in the classroom is not a waste of time. When you get the right mix of gaming and learning, it develops a student's autonomous learning skills and encourages them to spend more time on task – both of which greatly impact learner outcomes.