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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!

As you work to improve your English skills, it’s always helpful to have some tricks and tips to help you stay motivated. With that in mind, we’ve collated these eight simple tips from fellow English language learners, to help you on your quest…

1. Set yourself small goals

Learning English is a long process, and it may take years to progress from one level to the next. That’s why it’s important to set yourself achievable goals. At ����app, we work with thousands of English teachers worldwide to define what it means to ‘be at a level’ in English.��

2. Create a study schedule

Ensure this schedule works around your daily responsibilities and make sure to keep it simple! Try breaking up your English language learning over the course of an entire day, which may make it feel more manageable.

3. Practice a little bit every day

Even if it’s listening to an English podcast during your commute or practicing your favorite words while having breakfast, every little bit of practice helps!

4. Discover what type of learner you are

Auditory, visual, or tactile. Use this as a basis for how you spend time studying. For instance, a visual learner may benefit from flashcards (see point 7), while an auditory learner may benefit from watching a television program in English.

5. Turn on music in English

Rhythms and rhymes have been found to stimulate the brain and improve learning. Our research found that music can be an invaluable tool when learning English, as it helps with pronunciation, word boundaries and vocabulary.

6. Watch movies with English dialogue

Movies are a great source of native conversation and vocabulary. Plus, the visual nature of film allows you to experience nonverbal context too — such as facial expressions and hand gestures — accompanying and contextualizing the film’s dialogue. Above all, watching a movie is a fun and motivational way to develop English language skills.

7. Learn new vocabulary with flashcards

While this may be the oldest studying trick in the book, students around the world use flashcards because they work!

8. Track your progress

To gain a sense of accomplishment, it’s important to know where you’ve started. We’ve just introduced a new way to measure progress in English. Have a look at it to quickly discover what your areas of strength and weakness are.

Finally, it’s important to remember that not every learning trick will work for you. So, if you find that chatting with fluent English speakers helps you progress faster but you’re not always able to converse with them face-to-face, spend more of your time communicating online with your English-speaking friends and contacts.

More and , giving candidates the opportunity to apply for jobs from anywhere in the country and across the world. In turn, this wider net has enabled HR professionals to bring in giant pools of qualified candidates – and of course, more great hires.

But with more job applications coming in, HR professionals know they need to work faster and more efficiently. And the right HR tools can help teams save time and standardize hiring across the board – especially when assessing candidates’ English skills or personality traits from afar.

Need help choosing the best HR software? We’ve got you covered. Here are 6 tools for busy HR professionals – including a number of HR tests for measuring sought-after soft skills:

1. Versant by ����app

How it helps you: Test candidates’ English language abilities with AI

Need a fair way to test candidates’ English skills? Versant by ����app is an HR test that uses artificial intelligence (AI) to score language assessments instantly. Made by ����app, the world’s leading education company, the tool tests candidates’ speaking, listening, reading and writing skills to help HR professionals evaluate how easily someone can handle different workplace tasks – like speaking with customers over the phone or writing clear emails to co-workers.

Versant by ����app also provides an Intelligibility Index score, which objectively measures how well someone pronounces words or expresses their thoughts – both things that are important for effective workplace communication, but easily overlooked.

The test is available 24/7, with no appointment required, in more than 100 countries around the world.

Learn more about how Versant by ����app works

2. Watson-Glaser Critical Thinking Appraisal

How it helps you: Measure important critical thinking skills

The Watson-Glaser test is a popular critical thinking assessment. In fact, it’s been around for more than a century, helping organizations and institutions measure the decision-making and rational thinking skills of employees, job applicants, and students alike.

The Watson-Glaser Critical Thinking Appraisal tool makes it easy to administer the test on a larger scale. The assessment is timed (it takes 30 minutes) and includes a large bank of questions to help make sure no one ends up writing the same test. The scores are also given as a percentile, based around the following three criteria: whether someone can recognize assumptions, evaluate arguments and draw conclusions.

Overall, it’s a great tool to use with current employees wanting to move up in the organization. But best of all? It can help HR professionals screen out candidates whose critical thinking skills aren’t up to par – and save time interviewing people who might be qualified on paper, but not necessarily in practice.

3. Golden Personality Profiler

How it helps you: Assess a candidate’s personality type and how it will affect their behavior at work.

is one of the most in-depth personality assessments on the market. It allows HR professionals to understand what makes an individual unique. In turn, this leads to greater self-acceptance among employees and the ability to value differences in others—key factors impacting team performance.

So, how does it work? Powered by Jung’s Theory of Type as well as the Five-Factor Model of personality, Golden identifies the most detailed aspects of an individual’s personality. The program presents findings in a clear and concise report to make it easy to understand.

Of course, this is all good information to have in mind. But how can personality tests be helpful for HR? Not only does this test help predict how well candidates will perform at work, but it also helps to quickly identify a team’s strengths and resources and its potential weaknesses and blind spots. Furthermore, this tool can help HR professionals hire people who will match, or help shape, the company culture.

4. Acsendo

How it helps you: Run assessments and improve employee performance

For many workplaces, it can be difficult to keep morale up. Many people have reported feeling overwhelmed, isolated and unproductive working from home. , on the other hand, can help HR professionals push employee engagement and measure how everyone’s performing.

Within the tool, HR teams can run company assessments to measure employee satisfaction and how they view their work environment, among other things.

It also enables HR to see if workers’ objectives align with company-wide goals, for example, and helps teams create development plans for employees. Even more, Acscendo advertises that their platform only takes a few days for teams to implement.

5. Odoo

How it helps you: Manage employees and recruit from one place

is a pretty popular HR platform; they say they have more than 5 million users worldwide. The tool lets users keep track of things like employee leaves, hours worked, expenses and evaluations all in one place – as well as recruit and manage new job applications, for example.

We also like that they’re open source and that more than 20,000 developers contribute to it globally.

6. Raven’s

How it helps you: Assess the skills needed for leadership positions and reduce bias

Raven’s is another HR test to assess an employee’s soft skills. But it takes into special account the unique skills needed for leadership or management positions. These skills include abstract reasoning, complex problem-solving, and observation skills, among others.

HR professionals get a report with the results. It shows how the candidate compares to others in the same role. The test isn’t influenced by language differences, and overall, it gives HR professionals a better understanding of who’s actually best for the job.