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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    Critical thinking is a term often thrown around the teacher’s lounge. You often hear, “Of course, teaching critical thinking is essential.” However, in that same space, we may also hear the question, “But how?”

    Teaching students to think critically involves helping them to develop a critical mindset. What exactly does that mean, and how can we do that?

    What does it mean to think critically?

    Critical thinking is a complex process that involves students reflecting, analyzing and evaluating ideas. Building a community of critical thinkers in our classrooms involves going beyond the cognitive domains and building the affective domains.

    The cognitive domain concerns subject knowledge and intellectual skills, whereas the affective domain involves emotional engagement with an idea or learning material.

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    How can teachers develop a critical-thinking mindset?

    Consider all the questions we pose to students during our classes. Do we expect a yes or no answer, or have we established a classroom environment where students offer considered reasons for their responses?

    By following some guiding principles, we can get into the practice of naturally expecting deeper answers:

    1. Students need to engage in critical thinking tasks/activities at all levels.
    2. Teachers need to provide space/time in the classroom to build critical thinking learning opportunities.
    3. Practicing critical thinking must be incorporated throughout the course, increasing complexity as students improve their critical thinking ability.
    4. Students must be given opportunities to practice transferring critical thinking skills to other contexts.

    Activities to foster critical thinking in the classroom

    Activity/Strategy #1: Categorizing

    Provide a set of vocabulary terms or grammatical structures on the board (or pictures for true beginners). Ask your students to gather in pairs or small groups and have them categorize the list. Ask them to be creative and see how diverse the categories can be.

    Example:

    Desk, computer, pencil, stove, dishes, forks, novel, cookbook, sink, shelf

    • Made from trees: pencil, novel, cookbook, desk.
    • Made from metal: fork, stove, sink, etc.

    Activity/Strategy #2: What’s the problem?

    Provide students with a short reading or listening and have your students define a problem they read or hear.

    Tomas ran up the steps into Building A. The door was closed, but he opened it up. He was very late. He took his seat, feeling out of breath.

    • Determine why Tomas was late.
    • Underline verbs in the past tense.
    • Create a beginning or ending to the story.

    Activity/Strategy #3: Circles of possibility

    Present a problem or situation. Consider the problem presented in strategy #2 above: Ask the students to evaluate the situation from Tomas’ point of view, then, from the teacher’s point of view, and then from his classmate’s point of view.

    This activity generates many conversations, and even more critical thinking than you can imagine!

    Activity/Strategy #4: Draw connections

    Provide students with a list of topics or themes they have studied or are interested in. Place one in the center, and ask them to draw connections between each one.

    Afterward, they should explain their ideas. For example:

    “Energy and environment are affected by sports. Most sports do not harm the environment, but if you think about auto racing, it uses a lot of fuel. It can negatively impact the environment.”

    Activity/Strategy #5: What’s the rule?

    Play students an audio clip or provide them with a reading text. Draw students’ attention to a particular grammatical structure and ask them to deduce the rules.

    Activity/Strategy #5: Establishing context

    Show your class an image and put your students in small groups. Give each group a task. For example:

    The Jamestown settlement in the United States
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    Ask questions like this:

    • If this were in a movie, what would the movie be about?
    • If this were an advertisement, what would it be advertising?
    • If this were a book, what would the book be about?

    There are many other wonderful strategies that can help build a classroom of critical thinkers. Getting your students accustomed to these types of tasks can increase their linguistic and affective competencies and critical thinking. In addition to these on-the-spot activities, consider building in project-based learning.

    How can you incorporate project-based learning into your classroom?

    Project-based learning often begins with a challenge or problem. Students explore and find answers over an extended period of time. These projects focus on building 21st Century Skills: Communication, Creativity, Collaboration, and Critical Thinking.

    They also represent what students are likely to encounter when they leave our English language classes.

    An example project

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    You can imagine the amount of language students will use working on this project, while, at the same time, building a critical mindset.

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    Bridging the linguistic gap

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    • The spoken and written form
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    • The word's forms and their meanings
    • The concepts and vocabulary associated with the word
    • The grammatical function, any collocations
    • The register and frequency of the word

    That is a whole lot!

    To build this extensive knowledge, we need to do so in an intentional manner. We need to build various activities that develop and foster critical thinking skills and engage students.

    Here is an example:

    “Hello! I am so glad to see so many of you at our special lecture today. Today, I am going to describe how a mixed community is planned and built. First, let’s look at what a mixed purpose community is, and then we will discuss the planning and building. As many of you know, a mixed purpose community is a neighborhood that includes residential spaces, business spaces, services and green spaces. How about the planning? First, when planning mixed purpose communities, architects, city planners and builders work together to plan where everything will be located. Because they want the community to be a fully walkable one, they need to think about how far homes are from schools, services and other businesses. Then, they carefully look at what kinds of businesses and services are needed. Next, they must design sidewalks so people can easily get to anywhere in the community, and not worry about car traffic. Today, planners are even looking at including bicycle paths, as more and more people are riding bicycles to work. Lastly, they need to consider the different types of residential space they will need. They build homes and apartments to attract all a wide variety of residents. These communities are becoming more and more popular, but planning them still takes time and a team of people.”

    The terms mixed and community are bolded. You can engage students with a simple noticing activity of how these words are used, the forms they take, the words around them, their collocations and the concepts associated with these words. An exercise like this will help students develop a deep understanding of these words. And that deep understanding will enable students to make connections and draw conclusions around these terms.

    Bridging the academic gap

    EAP students move from very scaffolded EAP courses to courses where they must listen and take notes for 50 minutes or read 50+ pages before class. Additionally, their professors often do not build background knowledge, or scaffold learning, as they expect students to enter their classrooms with this understanding. And this can create an academic gap.

    When it comes to bridging this gap, content can be the vehicle for instruction. Exposing students to the language of academic disciplines early on can build background knowledge, and be highly motivating for students who crave more than rote language instruction.

    Bringing the social gap

    When students enter their university courses they will be expected to work with peers, engage in group activities, negotiate, take turns and assert their own ideas into a dialogue. These social skills require language which needs to be developed and practiced in their EAP courses.
    You can do this by building instructional tasks and learning around developing and practicing critical thinking skills. Consider introducing project-based learning to your class. In project-based learning, students must work with their peers, learning how to prioritize, negotiate and assign responsibility. Bringing in these types of tasks and activities helps develop soft and critical thinking skills.