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.
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.
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:
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:
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.
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!
In a previous blog, we shared someÌýstrange English phrases that might have left you with some questions. The English language is full of peculiar phrases that can even confuse fluent speakers. In today's post, we'll take a look at a few more such phrases to help you expand your repertoire.
November marks , an excellent opportunity to improve your English skills. While there are several ways to enhance your proficiency in English, writing a novel is a lesser-known method that can significantly refine your understanding of the language. As well as enhancing your vocabulary and grammar, creating a story is an imaginative and fun way to unleash your creativity. So let's have a look at some things picking up the pastime can help you with.
It's a great way to improve your vocabulary naturally. As you create your story, you search for the perfect words to express your thoughts, which helps you explore synonyms, understand the nuances of language, and discover new phrases that can add depth and richness to your writing. Websites like and are excellent resources to enhance your word toolkit.
When you're writing, having a good grasp of grammar and syntax is vital. To clearly express your ideas, you need to navigate grammar rules with precision. Platforms like and Purdue OWLÌýprovide comprehensive guides and tools that can help you improve your grammatical skills. By regularly referring to useful resources as you write, you'll be able to identify and correct errors and also enhance your understanding of grammatical structures.
Writing novels are an excellent opportunity to develop a unique style of writing. You can discover your voice as a writer by trying out different narrative techniques and literary devices. Online writing communities like and Ìýprovide opportunities for collaboration and feedback, allowing you to receive helpful criticism and refine your writing style in a supportive environment.
If you want to create an awesome novel, you've got to read a lot. By diving into the world of literature, you get to experience all sorts of writing styles and pick up some great tips for telling a compelling story. Websites like , ÃÛÌÒapp Plus and offer a plethora of literary works, providing access to various genres and writing techniques. This kind of exposure enhances your reading comprehension and helps you discern the subtleties of language.
Creating a coherent and engaging narrative requires critical thinking skills. As you navigate the complexities of plot development and character arcs, you'll naturally get better and better at it. Websites like and offer resources to sharpen critical thinking skills, complementing the cognitive benefits gained through the novel-writing process.
As well as having educational uses, writing is a powerful tool that can be used to process complex emotions and ideas in a therapeutic way. Whether you are dealing with stress, anxiety, or just trying to make sense of a difficult situation, writing stories can provide an outlet for your thoughts and feelings. So, if you're looking for a way to process your emotions and ideas while having fun, novel writing may be your perfect outlet. It's also something you can do without any technology, so a great way to technology detox.Ìý
Writing a novel is not just about unleashing your creativity but also refining your grammar, enriching your vocabulary, developing a unique writing style, enhancing your reading comprehension and fostering critical thinking. Make sure to use all available resources and take inspiration wherever possible. Creative writing is a journey of constant improvement and self-discovery. You might surprise yourself.
Need some inspiration? Check out 9 great novels to help improve your English or Books to improve your English: Sci-fi and fantasy edition.
It's incredible to know that there are thousands of languages spoken across the world, each with its unique set of challenges for learners. A question that often pops up is: "Which language is the hardest to learn?". Today we take a closer look at this question and consider different factors that make learning a language challenging.
