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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  • A Teacher sat with a child at a desk in a classroom helping them with their writing,

    5 ways to support students with dyslexia

    By Anna Hasper

    Children seem to be starting English lessons younger than ever, often before they can even read and write. This means that learning differences like dyslexia may not have yet made themselves apparent.

    While it’s not a language teacher’s role to diagnose specific learning needs, it is important for us to monitor our young learner students’ progress. If we think a student might be showing signs of dyslexia (or another learning difference), we should feel comfortable referring parents to the right place early on. This can make a huge difference in the learning process.

    There are many forms of dyslexia and it affects students in various ways. However, some may include the following:

    • having difficulty reading (especially aloud)
    • struggling with spelling
    • problems remembering the sequence of things
    • finding it hard to follow instructions
    • misbehaving or disrupting the class
    • being very quiet or shy (especially when doing reading or writing activities)
    • falling asleep in class.

    Dyslexia is not a learning disability; it’s a learning difference.

    What do Magic Johnson, Richard Branson and Tom Cruise have in common? They all have dyslexia. So learners with dyslexia are certainly not less capable; in fact, they often excel in spatial thinking and creativity. The difference is that their brain works differently, so they find visual processing and using their working memory challenging. For example, they may struggle to remember what was said and face challenges when trying to link sounds to letters.

    The most common issues are related to reading, spelling and writing, but dyslexia can also impact concentration span and planning skills. And all these challenges have a severe impact on learners’ self-esteem.

    Providing effective learning opportunities for young learners with dyslexia might require teachers to reframe how they see dyslexia. Avoid seeing it as a dis-ability, but rather as a form of neurodiversity: the brain functions and learns in different ways.

    Creating the conditions for learning

    Many – if not most – young learner teachers feel they are not appropriately trained to deal effectively with learners who have dyslexia in a classroom context.

    In an ideal world, all EAL and mainstream teachers would receive in-depth training to better deal with neurodiversity in the classroom. But for now, let’s explore some modifications that help create a more enabling learning environment in which all learners – with or without dyslexia – can progress.

    1. Getting to know them

    If we want all learners to progress to their next level, we need to get to know them. Only then can we provide learning opportunities that start where they are. Get to know their strengths, weaknesses and interests as well as their learning profile; where do they like to work, who do they work well with and what kinds of tasks engage them fully? These are the starting principles of differentiated teaching and all learners will profit from you taking the time to get to know them beyond their name.

    Top tip:

    Observations are an extremely useful tool to gain insight into learners’ levels and learning preferences. My favorite activity is to get young learners to create a personal profile.

    This can be done in their first language – at home with parents – or as a shared writing activity in class. You provide the stem sentences, and learners complete them with drawings or words. You can hang the profiles on the wall and use them to start talking about ‘differences and similarities’. Alternatively, you can have a learner present their buddy to the class based on their profile, depending on the level and age you teach.

    2. Creating a collaborative culture in the classroom

    If we want learners to help each other in class, we need to create a culture of ‘helping hands’. Focusing on developing good relationships in your classroom, between you and the learners but also between learners, is vital for a collaborative culture. Use activities that focus on building understanding through sharing ideas. Integrating collaborative learning activities will help to establish supportive relationships and makes struggling learners feel more confident in the classroom. They know they can first talk things through with others and ask them for help before completing a task independently. This will benefit all learners, not only learners with dyslexia.

    Top tip:

    Think-pair-share is a well-known collaborative activity and can easily be adapted to include some movement too in the form of HuSuPuWu!

    This activity will help learners share ideas and allow for differentiated thinking time. Ask your young learners a question you want them to respond to, give them thinking time and tell them to put their hand up when they are ready to talk (Hu).

    Encourage them to look around, find another person with their hand up and stand up (Su) to walk over and pair up (Pu).

    Together they share ideas before returning to their place and writing up their ideas (Wu).

    This will be especially beneficial for students who need more time to process, love to move and want to get confirmation or support.

    3. Providing multi-sensory tasks and activities

    Providing multi-sensory activities is already common practice in most young learner classrooms. It allows learners to process information using their stronger senses while strengthening their weaker areas.

    Multi-sensory teaching (MST) acknowledges that all brains learn in unique, different ways and is a well-known method used when working with dyslexic students in their mother tongue. So instead of only telling the story, find images that illustrate the events, draw a story path for learners to follow, or get them to visualize the story.

    Doing this increases the ‘routes of memory’ as Kormos (2017) calls it, and enables information to reach the brain via different pathways, visual and auditory, which strengthen the message.

    Top tip:

    When learning new words, break them into syllables by clapping when you say them. Then show the word and break it up visually (e.g. fri-end), and get them to make the word with playdough or in shaving foam as they say it. Get them to keep saying it as they write it and then check it.

    4. Setting clear, manageable instructions

    Because dyslexia often impacts working memory, following instructions can be even more challenging than it already is for young learners. We need to reduce the processing load by breaking up instructions into manageable, achievable steps.

    Focusing on just a small amount of information better enables learners with dyslexia (Kormos & Smith, 2012) and to be honest, all young learners – and our classroom management – can benefit from this.

    Also, check whether you need to ‘tell’ it or can you ‘show’ the instructions? Presenting instructions in a multisensory way where you, for example, use the whiteboard to visualize the instructions, and use gestures and body language to support your oral input will facilitate understanding.

    Top tip:

    Learners benefit from talking things through as talk plays an integral part in meaning-making. So why not get learners to turn to their elbow buddy and repeat what they need to do in their own words? Another effective way would be to record the instructions so they can listen back as many times as they need.

    5. Adapting your materials

    Being aware of what works best for the unique brains of learners with dyslexia allows us to tweak existing materials to make learning more accessible. Think about the color of paper you copy on or the background color of your slides. Learners with dyslexia cope better with colored backgrounds as it reduces word blurring. When learning to write new words in their workbook, use a highlighter to highlight the area between the middle lines where the body of the letters needs to be written.

    Top tip:

    Nowadays, many young learner coursebooks have audio resources available, but not always for readers or stories. Use assistive technology to get the selected reading text recorded. Struggling readers can listen to the audio as they read the text alone. In this way, they will feel that they are reading independently whilst working on letter sound correlation as well as the rhythm of the language.

    The English language classroom can be stressful for learners with specific learning needs. Now, we don’t need to – and can’t – ‘fix’ learners, but we should try to ‘fix’ the environment and provide an enabling, inclusive learning environment for all. By tweaking our teaching, we might better enable learners who face challenges, ensure they feel supported in their learning and allow them to bloom in our classroom.

  • A couple laughing together while having drinks

    10 English words and slang terms you should know

    By

    Not everything can be taught in the classroom – that’s why we’ve put together a list of 10 English words, slang terms and figures of speech for you to sprinkle into your English conversations. Not sure how to use them? Don’t worry, we’ve included definitions and examples of how to use them in a sentence.

    Earworm

    A song or tune that, once you’ve heard it, is stuck in your head.

    Use it: “That new Taylor Swift song is such an earworm!â€

    Staycation

    Spending your holiday in your hometown rather than traveling abroad. Often spent relaxing around the house or doing activities in the local area.

    Use it: “I’m having a staycation this summer, as I’m trying to save money.â€

    Webisode

    An episode or series created exclusively for online viewing. This can be part of a web series or used to promote a television series.

    Use it: “There’s a new Breaking Bad webisode online, have you seen it?â€

    Crowdfunding

    Funding a project or business venture by asking a large number of people (typically online) to invest a small amount of money – usually via websites such as Kickstarter and Indiegogo.

    Use it: “We raised enough money to launch our business using crowdfunding.â€

    Glamping

    Glamorous camping! Avoiding any rough conditions with luxurious facilities and accommodation, such as a yurt or cabin.

    Use it: “We’re going to be glamping at Glastonbury this year.â€

    Lookalike

    Something or someone that closely resembles something else, often used to describe someone who looks very similar to a celebrity.

    Use it: “Have you seen the Prince William and Kate Middleton lookalikes over there?â€

    Handover

    This word has a more political significance, in terms of gaining land or ownership. However, its modern usage is commonly in the workplace: The act of passing over control or responsibility to another person while you are off work on holiday or leaving a job.

    Use it: “I’ll send my notes in a handover email so you can continue the project while I’m away.â€

    Meh

    When something is a little uninspiring or dull. Also a word you could use to describe your lack of interest or indifference. It’s basically a verbal shrug.

    Use it: “The film was a bit meh.â€

    Binge-watch

    Watching multiple episodes of a TV show, one after another, in a single sitting. Usually, with a DVD box set or using online streaming.

    Use it: “I’m planning to binge-watch the entire series of Game of Thrones this weekend!â€

    Spill the tea

    When someone 'spills the tea' they are telling you all the latest news or gossip.Ìý

    Use it: “Please spill the tea about last week's party!"

  • A pile of open books on top of each other

    Using authentic material from the real world to teach English

    By

    There are lots of resources available to English teachers today: from textbooks to online teaching tools, they can all aid and enrich English lessons. Many ESL teachers also introduce authentic English material into their lessons to expose learners to the language as it is spoken in the real world.

    Authentic material is any material written in English that was not created for intentional use in the English classroom. Using this content for teaching English can make the teaching experience even more engaging, imaginative and motivating for students. It can also be useful to elicit genuine responses from English language learners.

    The great thing about using authentic material is that it is everywhere, which makes it easy to find, and simple for learners to practice English in their own time. Remember that it isn’t limited to articles from newspapers and magazines. Songs, TV programs and films, radio and podcasts, leaflets, menus – anything written in English constitutes authentic material.

    Selecting authentic material

    The best content to select depends on the learners, their level of English and the course content the English teacher wishes to focus on. It’s also a good idea to find out the learners’ interests – after all, there’s no point trying to get students fascinated by a text on the latest sci-fi movie if they’re all fans of action films.

    The materials should reflect a situation that a student may face in an English-speaking environment – this will help them transition into a world where English is the norm. In this world, people use abbreviations, body language is important and they’ll use 'filler' sounds – such as 'ummm' – when they are speaking English – and learners will encounter these in authentic material.

    It’s important not to overwhelm learners with the first piece of authentic material. So, choose articles, songs or sections of TV programs or movies that aren’t too difficult to understand or take too long to get through.