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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.

Younger learners may find speaking in English comes easily to them, more so than reading and writing. However, they need to be well-prepared and familiar with what they have to do in order to be successful in an exam. Let’s look at a few ways we can prepare our students for the International Certificate Young Learners (PEIC YL) oral test and have fun along the way!

The test

The PEIC YL oral test includes two speaking tasks that have an emphasis on real-life communication. Throughout the four levels, the format of the speaking tasks remains the same, with questions and topics suitable for each level and age group.

Learners take the oral test in groups of five, with one examiner, who gives instructions and assesses the learners.

• The first speaking task consists of a question and answer activity played as a board game. In their group of five, students take turns to throw a dice and move around the board/cards. When they land on a square, they read out a question which they should direct at another student, who then responds. Each question has a corresponding picture, which helps scaffold the task and give clues to what the question means.
• In the second task, each student gives a short talk about a topic. Students take turns to pick a topic card and then talk about the topic for one minute. The other students in the group then ask questions related to the topic.

For both parts of the test students are assessed on their vocabulary, grammar, and pronunciation.

Classroom activities

There are lots of ways in which you can prepare your learners for the test in class. The game-like format of the speaking test makes practicing the tasks an ideal end-of-lesson activity. Here are a few ideas:

Play board games

Playing board games will allow learners to get used to the functional language they will need to play games, e.g. "It’s your turn" / "Where’s the dice?".

It will also give them plenty of practice in counting the squares in English, which they are expected to do in the test. You can use traditional board games designed for English language learners or make your own.

Include questions on familiar topics such as family, clothes, or vacations.

Make collaborative board games

Young learners love to make things so why not have them make their own board games and cards? Put students in groups to make a board game for the other groups to play. You can provide a board template, have them write questions, and draw pictures in the squares.

Make sure you have students write a rough draft of their questions first so that you can check for any errors. It can be helpful to write example questions and prompts on the board as a guide, e.g. 'What (sports) do you play at school?' 'How often do you …?'. Depending on the level, students will need to include questions in a variety of present/past/future tenses.

Use student pictures

To prepare for the short talk, give students plenty of practice at speaking for one minute. One way of making this more engaging is by having the students choose their own topics by talking about pictures they have drawn or taken.

If students have mobile phones, you can ask them to choose a photo from the gallery and discuss it with a partner. If mobile phones are not an option, have them bring in some photos from home. These could be pictures taken on vacation, birthday parties, or at other celebrations.��

You could also write a list of topics on the board, have each student choose one, and draw a picture to illustrate it.

Tips

• Make sure students are used to playing board games and know rules and functional language.
• Practice turn taking and asking/answering questions regularly.
• Encourage students to listen carefully to questions and to read them thoroughly, paying attention to the verb forms used. They should aim to use the same verb form in their answer.
• Give learners practice speaking in one-minute turns.
• Use your course book unit topic to include similar speaking tasks in lessons.
• Make a set of laminated picture cards for students to practice both parts of the test.
• Write questions and topics on popsicle sticks or cards for fast finishers.

The key to good test preparation is to make it a part of your regular lessons, rather than something you do in just the weeks before the test. The more familiar your students are with the tasks, the more relaxed they will be on the day of the test.