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!

More blogs from app

  • Students sat outdoors writing in notepads smiling

    Why learning a language is better than using machine translation

    Por

    Reading time: 7 minutes

    As technology and AI translation tools continue to advance, it's becoming increasingly tempting to rely on them for language-related tasks. However, this can potentially undermine motivation to learn a new language when technology seems to offer a shortcut. While machine translation can be helpful, it also has its limitations.

    Learning a language goes beyond just communication; it opens the door to different cultures, mindsets, and perspectives of the world. Machine translation, despite its efficiency, cannot replicate the cultural immersion that comes with learning a language. Spoken language nuances, idiomatic expressions, cultural references, and implicit rules that are second nature to native speakers are often lost in translation. Let's delve deeper into why learning a language is better than solely relying on machine translation.

  •  A group of business people clapping their hands

    3 ways to boost employee retention with language learning

    Por Samantha Ball
    Reading time: 4 minutes

    Did you know? According to our research, employees who work for a company that provides English language training are more thantwice as likelyto say they are very satisfied at work, compared to those working in companies that do not.

    To retain top talent in an increasingly competitive marketplace, all evidence points to developing communication and language skills.

    Communication: the most in-demand business skill

    showed that communication skills including English language skills are the most in-demand power skills across the board. PwC’s agrees: the top five predictors for employee turnover all had the same themes in common – communication, empathy and listening skills.

    According to , a focus on developing employees’ strengths (as opposed to focusing on fixing weaknesses) can lead to a 20-73% reduction in employee attrition. That’s a startling statistic and one that has the potential to transform your business.

    So, the message is clear: by investing in your employees’ existing communication and language strengths, you’re helping them refine a comprehensive range of business power skills. In turn, this will make them feel more engaged and therefore far more likely to stay with you.

    3 ways to implement English training to retain top talent

    Let’s explore three ways to implement an English language skills learning and development plan that underpins communication skills, refines business soft skills and makes your employees want to stay.

    1. Find out what training employees want

    To tailor a culture of learning that supports the development of your employees’ language and communication skills, you’ll find it helpful to get their input first. Survey and interview your team to better understand current barriers to language-specific learning, skills gaps, preferred learning styles and current frustrations.

    For example, is it speaking, listening or reading English that they currently struggle with the most? The better you understand your employees’ needs, the more consulted and engaged with the process they’ll feel.

    2. Reward those who commit to language learning

    In 2023, Forbes outlined , and perhaps unsurprisingly, reward featured strongly. Your performance management system should include a structure that acknowledges employees who are committing to achieving their objectives and developing their skills, and demonstrates the career trajectory that might be possible with improved communication and language skills.

    What that looks like will differ from organization to organization, but it’s important that employees understand the potential opportunities that come with refining their language skills.

    3. Promote the link between language skills and career progression

    Your employees may not naturally make the link between developing language skills and career progression, so help them understand how better language skills can help them move forward in their role and how you will support them in this.

    When they see that language skills have been built into their development plans, they’ll feel invested in staying with your organization and developing their skills with you.

    In a world where communication-based soft skills are more valuable than ever before, the ability to confidently converse in different languages within a business context is an impressive skill that’s transferable to a multitude of other business soft skills, such as teamwork, leadership and problem-solving.

    Once they understand the full range of benefits that come with developing their language skills, they’ll be grateful that you’re committed to helping them do that and will be more likely to stay.

    Boost your workforce’s English language skills and reap the business benefits

    It’s clear that when employees feel that their communication skills are improving, they feel a sense of continued progression and engagement – not only in their language abilities but also across a range of other business power skills.

    The key to retaining talent lies in increasing engagement, and since higher engagement rates are linked to , according to Gallup, there really is no better way to retain a happy workforce.

    Start building your team’s English language skills

    Learn how Mondly by app can help you reinforce a culture of learning and retain top talent within your organization, with flexible English language learning solutions for your business.

    If you liked this blog post and want to learn more,download the PDF report here.

    Find out more about how language training and assessment can drive your business forward by checking out our resources for HR professionals, including articles, whitepapers and research.

  • A man in a library with a open laptop and notepad studying and smiling

    Overcoming language learning plateaus: Strategies and solutions

    Por

    Reading time: 6.5 minutes

    Are you stumped by stubborn language learning barriers or plateaus? Everyone has those moments when it feels like they're not making any progress or are completely stuck in their studies. Let's dive into some of these challenges and explore ways to overcome them.

    Common language learning hurdles

    Plateaus in language learning often occur after initial periods of rapid progress and can be attributed to various reasons. For one, learners may have reached a comfort zone where basic communication is possible, reducing the urgency to improve further. Additionally, the complexity of advanced language structures can be overwhelming, leading to a stagnation in learning.

    The lack of measurable progress can also be demotivating, causing learners to lose interest and reduce their efforts. Moreover, insufficient exposure to the language in a natural setting can limit the ability to practice and reinforce new skills. To overcome these plateaus, it's crucial to set new goals, seek out challenging and immersive experiences, and employ diverse language learning resources and strategies that keep the language learning process engaging and dynamic.

    How can I overcome my language learning slump?

    Hitting a language learning plateau is like running into an invisible wall — your progress seems to halt and the motivation to push forward begins to wane. Here are some ways to overcome this common obstacle and get back on the road to fluency:

    • Reassess your goals: Take a step back and reassess your language learning objectives. Are they still relevant and challenging enough? Setting new, clear and achievable goals can provide a renewed sense of direction and purpose.
    • Change your routine: If your current study routine feels monotonous, shake things up. Try new learning materials, switch to a different language learning app, or alter the time of day you study. A fresh approach can reignite your interest.
    • Incorporate the language into daily life: Find ways to make the language a natural part of your day. Label objects around your home, think or speak to yourself in the language, or change the language settings on your phone and social media.
    • Seek out real conversations: Engaging in conversations with native speakers can provide a reality check on your progress and expose you to the natural flow of the language.

    Techniques to help motivate your language learning

    One effective technique to break through a language learning plateau is the use of . We've spoken about SRS before in our blog post'language learning techniques for beginners,' but be assured it is an incredibly useful technique that can't be recommended enough, especially for keeping out of a slump. This cognitive science technique involves reviewing information at increasing intervals to exploit the psychological spacing effect. As you learn new vocabulary, words or grammar rules, an SRS schedules these items for review at optimal times before you're likely to forget them.

    Here's how you can implement SRS into your language learning vocabulary practice routine:

    • Start with a flashcard app: Use an app like , which is designed with SRS algorithms to help you review vocabulary and phrases at strategic intervals.

    • Create personalized content: Make your own flashcards with sentences and vocabulary that are relevant to your life. This personal connection can make the material more memorable.

    • Gradual difficulty increase: As you become more familiar with the content, increase the complexity of your flashcards. Add phrases or idioms instead of single words to challenge your comprehension.

    • Regular reviews: Be consistent with your reviews, even if it's just a few minutes each day. This regular exposure reinforces your memory and helps solidify the language in your mind.

    • Adjust according to performance: If you find certain items difficult to remember, adjust the intervals to review them more frequently. Conversely, items that you find easy can be reviewed less often.

    By incorporating SRS into your study routine, you can ensure a steady progression in your language learning journey, even when you hit a plateau. This method not only helps in retaining information but also in moving from passive recognition and pronunciation to active recall, a key step in achieving fluency.

    Boosting confidence and motivation in language learning

    Mastering vocabulary and grammar is crucial, yet overcoming the inevitable learning slumps and plateaus is equally vital to your language learning process. Motivation is a critical factor that can drive you past these plateaus, enhancing your learning journey and helping you reach your language learning aspirations. Regular speaking practice not only maintains motivation but also improves overall speaking and listening skills. These are often the first to suffer during a slump, thereby contributing to a resurgence in language skills.

    A strong correlation exists between self-confidence, motivation and language learning. Here are some key points to consider:

    • Self-confidence has been found to be associated with English achievement, speaking ability and self-efficacy.

    • High motivation in self-confident language learners also leads to purposefulness in language learning.

    • This purposefulness can result in better communication with native speakers.

    Embracing mistakes as learning opportunities

    Do you fear making mistakes when you're learning a new language? Sometimes, the fear can be its own obstacle to your learning. By embracing mistakes as learning opportunities, you can enhance your language skills by identifying areas that need improvement and boost your confidence through developing resilience against the fear of making errors.

    Overcome the worry of language errors, avoid the trap of measuring yourself against others and engage in positive self-dialogue in the language you're learning to make slip-ups feel like a normal part of the learning curve. Tackling this apprehension is a pivotal stride on the path to language mastery.

    Recognizing when to take a break from language learning

    Sometimes, despite our best intentions, life throws us curveballs that can disrupt our study routines and make it hard to concentrate on language learning. Whether it's a demanding job, family responsibilities, health issues, or simply the need for a mental break, it's important to recognize when to step back and recharge.

    Taking a break can be beneficial for your language learning process. It allows your brain to rest and process the information it has absorbed. This can lead to better retention and a refreshed perspective when you return to your studies. It's crucial to listen to your body and mind and not to view breaks as setbacks but as a necessary part of a sustainable learning journey.

    Remember, it's about balance. While consistency is key to language acquisition, overworking yourself can lead to burnout. A well-timed break can reignite your passion for the language and enhance your ability to focus. So, when life gets in the way, don't be too hard on yourself. Embrace the pause, take care of what's important and know that the language will be there when you're ready to return.

    How can I keep my concentration while studying a language?

    Quite often, when you meet obstacles, you might get frustrated and your concentration suffers. Maintaining concentration while studying a foreign language can be challenging but is critical for effective learning. Here are some strategies to help you stay focused:

    • Create a distraction-free environment: Find a quiet space where interruptions are minimal. Turn off notifications on your devices and consider using apps that block distracting websites during your study time.

    • Set specific study times: Schedule dedicated time slots for language study. Having a routine can help your mind get into the habit of focusing during these periods.

    • Break down study sessions: Instead of long, drawn-out study sessions, break your learning into shorter, more manageable segments. This technique, known as the Pomodoro Technique, involves studying for 25 minutes and then taking a 5-minute break.

    • Stay hydrated and well-rested: Drink plenty of water and ensure you're well-rested. Your cognitive functions, including concentration, are significantly better when you're hydrated and have had enough sleep.

    How can I fit studying a language into my very busy routine?

    Fitting language study into a hectic schedule can seem daunting, but it's entirely possible with some clever time management and the right strategies. Here are some tips to help you weave language learning into your busy life:

    • Utilize microlearning: Break your study into bite-sized chunks. Even 5 to 10 minutes of focused study can be effective, especially when done consistently.

    • Use technology: Use language learning apps that allow you to study on the go, like during your commute or while waiting in line.

    • Combine activities: Listen to language podcasts or audio lessons while exercising or doing household chores.

    • Stay organized: Plan your week in advance and identify pockets of time that can be dedicated to language learning.

    • Prioritize learning: Make language study a non-negotiable part of your day, similar to how you would prioritize eating or sleeping.

    • Seek out passive learning opportunities: Surround yourself with the language by changing the language settings on your devices or watching shows in the target language with subtitles.

    Remember, consistency is more important than the length of your study sessions. Integrating language learning into your daily routine allows you to progress without overwhelming your schedule.

    Summary

    Overcoming plateaus is crucial for progressing in fluency and keeping motivation high. Re-evaluating goals, diversifying study routines, integrating the language into everyday life, and engaging in conversations with native speakers are all effective strategies for pushing past these stagnant periods. Employing techniques like Spaced Repetition Systems (SRS) can greatly enhance vocabulary retention and be an aid in overcoming learning obstacles.

    Building confidence and staying motivated are pivotal for success in language learning, with self-confidence having a strong correlation to language proficiency. Viewing mistakes as chances for growth fosters continuous improvement and builds resilience. It's also important to acknowledge when a break is needed, as it can actually improve retention and provide a fresh outlook when studies resume. A balanced approach to language learning that includes regular practice and the ability to adjust to life's interruptions is advocated for sustained achievement and pleasure in learning a new language.

    For more tips and guidance, check out our blog where we cover a variety of topics, including posts that offer language hints and tips.