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.”

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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    6 ways to get the best results on your Versant English test

    By Jennifer Manning

    Versant tests are popular automatically scored English assessments. They allow test takers to prove their English proficiency and demonstrate that they’re capable of using English at work.

    If you’re applying for a job or trying to get into a school language program, you may be preparing to take a Versant test right now! But how do you make sure you succeed at it?

    Here’s everything you need to know about preparing for your Versant test.

    What types of Versant tests are there?

    There are four different types of English tests in the Versant suite. Each is designed with the purpose of testing English language proficiency. However, they’re slightly different in structure and the skills they test. As a result, they are used by companies or educational institutions with different goals.

    Here are the five types of Versant tests:

    • Versant English Test: a short, 17-minute test that focuses on speaking skills. Companies that primarily use spoken English use this test to assess candidates’ ability to communicate in English. For example, it’s popular with call centers.
    • Versant Writing Test: a 35-minute writing test. It’s the ideal test for companies that use English primarily in writing. It evaluates writing skills through practical exercises like taking notes and writing emails.
    • Versant English Placement Test: a thorough, 50-minute test that evaluates all four skills (speaking, listening, reading, and writing). Academic institutions use this formative assessment to sort students into language programs.
    • Versant 4 Skills Essential: a shorter, 30-minute test that evaluates all four language skills. Companies often use it to find candidates with well-rounded English skills because it helps them fill entry-level positions quickly.
    • Versant Professional English Test: a comprehensive 60-minute test that evaluates all four skills. Companies use this test to baseline skills, measure progress and prove employees’ proficiency, oftentimes at the end of a business English training course.

    Which Versant test should you take?

    Which Versant test you take will depend on what your goals are. Have a look at these examples:

    • Arnaldo wants to study abroad for a year in Australia. He will most likely take the Versant English Placement Test to get into the university program of his choice.
    • Arjun is applying for a job at a call center. His future employers will request that he take the Versant English Test to demonstrate how he communicates in English.
    • Sofia’s aiming to become an email customer support specialist at an international retail firm. She’ll be asked to take the Versant Writing Test to prove her writing skills.
    • Farrah is applying for an internship at a fast-scaling startup. So, she’ll need to take the Versant 4 Skills Essential Test.
    • Last but not least, Samira is currently a mid-level manager at an insurance company and is enrolled in a course to upskill her communication skills. She’ll be asked to prove her English proficiency by taking the Versant Professional English Test.

    Tips for preparing for your Versant test

    No matter which Versant test you’re taking, there are things you can do to prepare. Here are 6 ways to make sure you get the best results:

    1. Work on your intelligibility

    Intelligibility refers to your ability to speak in a way that’s easy to understand for others. Even if you don’t speak flawlessly or have a native-like accent, your speech can still have a high intelligibility level. That is if you are able to express what you mean.

    The Versant English Test has an intelligibility score. The system calculates it based on various speech factors like speed, clarity, pronunciation, and fluency. So, it’s important that you work on your intelligibility before tackling a Versant test.

    Here are two exercises you can do to improve your intelligibility:

    • Record your speech. Recording yourself talking for a minute or so lets you play it back, analyze your speech and identify parts of it that are hard to understand. Maybe you’re mispronouncing some words, talking too fast, or pausing too often. Try to practice talking about the same topic until your speech becomes easier to understand.
    • Practice shadowing. Shadowing is a technique that brings together listening and speaking. Find a video of a proficient public speaker giving a speech on YouTube. Try to say the same words as the speaker at about the same time. Do this for about 30 seconds at a time. This will help you mimic the speaker’s speech, improving your intonation, pronunciation, and fluency.

    If you can, enlist the help of an English teacher to help you work on your weaknesses, or find a friend who is a fluent English speaker and set up regular video chats.

    2. Practice typing on your computer

    Unless you’re taking the Versant English Test, which is a speaking-only test, you’ll be asked to prove your English writing skills. Since Versant tests are most often taken off-site, it’s likely that you’ll be taking it on your own computer at home. That’s why it’s a good idea to practice typing on your computer before your Versant test.

    While Versant will not factor your typing into your English proficiency scores, the Versant Writing Test and Versant English Placement Test do include a separate typing speed and accuracy score. They’re provided as supplemental information for 3 reasons:

    1. Since typing is a familiar task to most candidates, it is a comfortable introduction to the test.
    2. It allows candidates to familiarize themselves with the keyboard.
    3. If typing speed is below 12 words per minute, and/or accuracy is below 90%, then it is likely that this candidate’s written English proficiency was not properly measured due to poor typing skills. The test administrator should take this into account when interpreting test scores.

    Bear in mind that all the exercises you need to complete are timed. So, if you want to make sure that you have enough time to type your answers correctly, it’s good to get a little practice. This way, you’ll be able to focus wholeheartedly on the content and structure of your sentences, not your typing.

    To give you an example, the Versant English Placement Test has a dictation task, where you have to type sentences exactly as you hear them. It also has a passage reconstruction task, where you read a text, put it aside, and type what you remember from it.

    Then, there’s a summary and opinion task where you have to read a passage, summarize the author’s opinion, and give your own. These are all practical exercises that evaluate how well you’d perform in real-life situations at work. For example, taking notes at a meeting, writing emails, or putting together a presentation.

    3. Listen to everyday spoken English

    Another definitive characteristic of Versant is that it tests how well you can understand and use English in an everyday context. It does not test the technical or literary use of the language. So, to get into Versant, it’s a good idea to immerse yourself in some everyday spoken English.

    For example, you can watch videos of someone on YouTube talking directly to their audience in a casual way. Or, you can listen to a podcast that features a laid-back conversation between two people. And, if you can, don’t just listen but also practice talking about everyday topics. Ask a friend or a family member to chat with you in English about simple things like how your day was or what you had for dinner.

    Tips for taking your Versant test

    Preparation is key. But it’s also important to make sure that you take the test the correct way. Since Versant is a flexible test that can be completed online or offline and administered remotely, there are a few tricks to making sure you get the best out of it:

    1. Choose your testing environment well

    Take the test in a quiet room, with no background noise or people talking around you. Make sure that the space doesn’t have an echo. And, turn off your notifications so you won’t be disturbed by incoming phone calls or messages.

    2. Make good-quality recordings

    The best way to do speaking tests is by using a headset with a built-in microphone. Keep the microphone 3-5 cm from your mouth. Try not to touch or move it while answering questions.

    3. Speak in a natural way

    Try to speak at a normal conversational speed and volume. Just the way you would speak if you were talking to another person. Don’t raise your voice or speak too softly. Try not to speak too slowly or rush your answers. And, do not repeat your answers again and again.

    Want to learn more about Versant? check out our postÌęEverything you need to know about the Versant tests.

  • A overhead shot of a  person sat on a chair with a laptop to their left is icons of envelopes

    6 things to consider when writing English emails

    By

    Every day, an astonishing number of emails are sent and received worldwide. While a considerable amount of these are informal messages between friends, the majority are for business purposes. Whether you’re emailing someone you work with, applying for a new job or making new connections, here are some general rules to follow when writing English emails


    1. Know your tone

    Always consider who you are writing to and adapt your language accordingly. Emails are less formal than letters, so it’s fine to start your email with “Hi” or “Good morning” – but it may be better to write “Dear
” if you are emailing someone for the first time or if they are senior to you. Similarly, ending emails with “Best/kind regards” rather than “Yours sincerely/faithfully” works well, with the latter being more appropriate for a formal email. Whatever the relationship, though, don’t feel tempted to use laid-back, colloquial expressions like “Hey, you guys”, “Yo!”, or “Hi folks”.

    2. It’s all about the titles

    It’s increasingly common to use first names in international business communications, so don’t be afraid to do so. Another title to consider is your email subject header: a short, clear text is important as busy people often decide whether to even open an email depending on the subject header. Examples of a good subject header include “Meeting date changed”, “Quick question about your presentation”, or “Suggestions for the proposal”.

    3. Use a professional email address

    If you work for a company you’ll be using your company email address. But if you’re using a personal email account because you’re self-employed or looking for a new job, you should be careful when choosing that address.

    You should always have an email address that includes your name so that the recipient knows exactly who is sending the email. Email addresses that you created while you were in school or college (IloveJohn@
 or “Beerlover@
) are not appropriate for the workplace!

    4. Limit the small talk

    Small talk can help to build relationships but it doesn’t need to be overly personal. A simple “I hope you are well” or “How are things?” will usually suffice. Also, be cautious with humor as it can easily get lost in translation without the correct tone or facial expressions that accompany face-to-face meetings. It’s safer to leave out humor from emails unless you know the recipient well.

    5. Keep it simple

    Emails are intended to be written, read and understood quickly, so only include the important details – and avoid saturating your message with unnecessary information.

    6. Proofread every message

    Always check your emails before pressing Send. Read and re-read your email a few times, preferably aloud, to ensure there are no spelling or grammatical mistakes. And never just rely on the auto spell-check; spell-checking software doesn't always understand the context of your writing and can throw you off with incorrect suggestions.Ìę

    Happy emailing.

  • A overhead shot of a group of people working at a desk with papers and notebooks

    5 ways to make studying in a group work for you

    By

    There are many benefits to studying in a group, ranging from reducing procrastination and boosting your confidence to gaining new perspectives and learning faster. Many English language learners enjoy working in a group, and many English language teachers recommend it. Here’s how to make studying in a group work for you or your students


    1. Create an effective group

    Even though you love spending time with your friends, don’t base study partners on friendship. Instead, look for people who stay alert in class, take notes, ask questions, and respond to the teacher’s questions – and don’t make the group too big. An ideal size for a study group is three or four students.

    It’s a great idea to try to meet on the same day and time each week because treating the study session as you would a class helps you to keep to a schedule and ensure that everyone attends.

    Finally, hold study group sessions in a place free of distractions with room to spread out the materials. This will help to ensure that you don’t end up talking about the latest movies or songs instead of studying the future tense!

    2. Decide on the topics and set goals

    Before your study group, think about the topics you’d like to discuss – then agree on one. This will help you concentrate on that topic without straying away. Once you’ve decided on your subject, also consider what you want to achieve at each session – but don’t take on too much material for one session.

    For example, if you’re using a novel written in English to learn more about the language, just think about one aspect of it, such as a couple of the characters, rather than trying to discuss the entire book.

    3. Prepare effectively

    Before attending your study group, prepare by reading more about or researching the topic you’re all going to discuss.

    Also, make a list of anything you aren’t sure you understand so that you can discuss it with your fellow learners. There are sure to be different things you all need explaining in more detail, so you can help each other to understand. Which leads us on to


    4. Learn from each other by communicating well

    Communicate openly – it doesn’t matter if one of you doesn’t understand something or needs more explanation. And don’t be shy about asking for your peers’ feedback: “Am I talking too much?” or “Did I present your point of view correctly?”. It is often said that it is best to teach other material you understand, and learn from others who understand the material better than you do.

    If your study session reveals points of disagreement or confusion that you cannot resolve as a group, make a note of it and ask your teacher.

    5. Make it enjoyable

    Last on the list, but very important: try to make studying enjoyable in whatever way you can by keeping it interesting. Pick novels about subjects you all really enjoy reading about. Go to see an English-speaking movie together and discuss it at your study group. Or try a quiz together (online or in person) to see how you've picked the subject matter up.Ìę