{"id":49767,"date":"2019-10-15T13:41:07","date_gmt":"2019-10-15T20:41:07","guid":{"rendered":"http:\/\/world.edu\/?p=49767"},"modified":"2026-01-15T14:48:40","modified_gmt":"2026-01-15T19:48:40","slug":"dont-calm-down-exam-stress-may-not-be-fun-but-it-can-help-you-get-better-marks","status":"publish","type":"post","link":"https:\/\/world.edu\/dont-calm-down-exam-stress-may-not-be-fun-but-it-can-help-you-get-better-marks\/","title":{"rendered":"Don\u2019t calm down! Exam stress may not be fun but it can help you get better marks"},"content":{"rendered":"

\"\"Student Studying Hard Exam and Sleeping on Books, Tired Girl Read Difficult Book in Library[\/caption]
\nTwo-thirds of young people\u00a0experience levels of exam stress<\/a>\u00a0that mental health organisation ReachOut describes as \u201cworrying\u201d.<\/p>\n

Research shows high levels of exam stress can interfere with attention and reduce\u00a0working memory<\/a>, leading to lower performance. Early experiences of anxiety and stress can also set a precedent for\u00a0mental-health problems<\/a>\u00a0in adulthood.<\/p>\n

But how we see stress can actually make a difference to the way it affects us. Research shows if we believe stress is a helpful response that will increase our performance in a challenging event, it can be a tool that works to our advantage.<\/p>\n

From good stress to bad stress<\/h4>\n

Stress is a normal experience when we have a challenging event. We can experience stress when learning something new, starting a new job or being in a race.<\/p>\n

Our experience of \u201cstress\u201d is actually our body getting us ready to take on the challenge. A stress response is helpful as it can increase\u00a0oxygen to the brain<\/a>\u00a0and improve attention, focus, energy and determination.<\/p>\n

The runner in a race needs to be \u201cstressed\u201d to compete successfully. The young person sitting in an exam room needs it too.<\/p>\n

Studies show people who are clear about their feelings are\u00a0more likely to thrive<\/a>\u00a0on anxiety and stress and possibly use these to achieve their goals and find satisfaction at work.<\/p>\n

Stress and anxiety can work for you. But they become bad when we evaluate events as a\u00a0threat rather than a challenge<\/a>\u00a0and when we believe we don\u2019t have enough resources to cope.<\/p>\n

Exams are often treated as a threat because there is potential harm or loss related to our\u00a0self-worth, identity, and commitments, goals and dreams<\/a>. If we fail, we think we are a failure and we may never get the future we had hoped for. Our whole life is at stake.<\/p>\n

How do we make stress good?<\/h4>\n

To put it simply, stress can be good if we believe it\u2019s good. It\u2019ll work for us if we develop\u00a0a mindset<\/a>\u00a0that stress helps our\u00a0performance, health and well-being<\/a>\u00a0(rather than seeing it as debilitating).<\/p>\n

In\u00a0a study from the United States<\/a>, one group of young people were given information about stress before sitting an exam. The reading material explained stress was not harmful, but that it had evolved to help us cope and perform better. Another group were told to just ignore stress and suppress their emotions.<\/p>\n

Researchers found the first group performed significantly better in the exam (average five marks improvement) than the group who used the ignore-and-relax approach.<\/p>\n

In another\u00a0study of exam stress<\/a>, students who saw stress as an opportunity and used it for self-growth had increased performance and decreased emotional exhaustion. But students who saw stress as a threat showed decreased\u00a0effort and performance<\/a>.<\/p>\n

These studies didn\u2019t examine how to eliminate exam stress. Instead they examined a change in the way students responded to it. Here are some tips for you use stress to your advantage.<\/p>\n

Four ways to make stress work for you<\/h4>\n

1. Read your body differently<\/strong><\/p>\n

Start to read your stress response as being there to help you prepare for the challenge. Instead of seeing it as a threat, try to see it\u00a0as a coping tool<\/a>. When you are experiencing stress, you can say to yourself:<\/p>\n

I am feeling a little uncomfortable; my heart is beating faster, but my body is getting me ready to compete.<\/p><\/blockquote>\n

2. Reframe the meaning of the event<\/strong><\/p>\n

Rather than framing exams as a threat, try to frame them as a challenge. Part of the reason they are seen as a threat is because your whole future, identity and worth appear to be at stake. This is not true. Exams are one very small part of your life that does not decide your whole future.<\/p>\n

There are always other options, different pathways and opportunities. Vera Wang failed to get into the Olympic ice-skating team and became a world famous dress designer. Sometimes the path we imagine looks a little different.<\/p>\n

Not all journeys are straight, and the best ones can have diversions.<\/p>\n

3. Accept stress and negative emotions<\/strong><\/p>\n

Some common ways people approach stress is to try to relax, ignore stress and try to reduce it. These\u00a0approaches actually reinforce that stress is \u201cbad\u201d<\/a>\u00a0rather than accepting it as a natural and helpful response. These approaches also lead\u00a0to poorer performance and emotional exhaustion<\/a>.<\/p>\n

Rather than ignoring the emotions, it\u2019s better to feel them, accept them, and then try to use them to your advantage. You can say to yourself:<\/p>\n

I feel this way because this goal is important to me, and my body is responding this way because it is getting me ready to perform.<\/p><\/blockquote>\n

4. Add to your resources<\/strong><\/p>\n

Clearly, changing your mindset is only helpful if you have the resources to cope. It would be like an athlete who is about to compete but has not trained. Put time into study, study in different ways (read, write ideas in your own words, talk about the ideas, draw them) and give yourself time to practise these ideas.<\/p>\n

When you have done this, your stress response then draws on these resources.<\/p>\n

Stress will always be present in our lives as we take on new challenges and grow as a person. When we see low-level stress as a threat it becomes one. It becomes a red flag that we are not coping, that these feelings are wrong and we should retreat. This is not true.<\/p>\n

However, if you are feeling severe stress and anxiety in different settings and for an extended period of time you should see your GP and get support.<\/p>\n

Author Bio:<\/strong> Mandie Shean is a Lecturer, School of Education at Edith Cowan University<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Student Studying Hard Exam and Sleeping on Books, Tired Girl Read Difficult Book in Library[\/caption] Two-thirds of young people\u00a0experience levels of exam stress\u00a0that mental health organisation ReachOut describes as \u201cworrying\u201d. Research shows high levels of exam stress can interfere with attention and reduce\u00a0working memory, leading to lower performance. Early experiences of anxiety and stress can […]\n… learn more→<\/a><\/p>","protected":false},"author":33,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[29],"tags":[32533],"coauthors":[11733],"class_list":["post-49767","post","type-post","status-publish","format-standard","hentry","category-higher-education","tag-exam-stress"],"acf":[],"yoast_head":"\nDon\u2019t calm down! 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