Managing Exam Stress: Practical Tips to Support Students

“I know my course by heart, but on exam day… total blank.”“I freeze up just thinking about the results.”“It feels like I’ll never be able to make it.”

You’ve likely heard these phrases before—maybe from your child, a student you mentor, or even from your own memories as a student.

Because exam stress isn’t a myth or an overreaction. It’s a real phenomenon—biological, psychological. Sometimes a helpful driver… but often a paralyzing force.

Stress: The Student’s Misunderstood Enemy

From a psychological standpoint, stress is an adaptive response. It sharpens focus, mobilizes energy, and heightens alertness. During exams, it can be helpful—as long as it stays within reasonable limits.

But when it crosses a certain threshold, it becomes counterproductive: it blocks memory recall, reduces concentration, triggers negative thoughts or even physical symptoms (stomach aches, insomnia, heart palpitations…), all of which can harm performance.

So How Can We Help Students Navigate Exam Stress More Calmly?

Without downplaying the importance of exams, yet without letting stress take over—how can we equip students to handle this period with more resilience and inner peace?

Exam period, a stress you can learn to manage

Before Exams: Preparing Mentally as Well as Intellectually

1. Establish a Stable Study RoutineThe brain loves regularity. Fixed schedules, planned breaks, and a calm, familiar environment reduce cognitive load—soothing both body and mind.

📌 Tip: Try the 45/15 method – 45 minutes of focused work followed by 15-minute breaks to maintain attention and avoid burnout.

2. Vary Your Study FormatsRephrasing concepts, explaining them aloud, creating mind maps, or using quizzes—these techniques reinforce active memory and prevent monotony.Memory retention improves when multiple channels (visual, auditory, kinesthetic) are engaged.

3. Schedule Micro-Moments for DecompressionBreathing, walking, listening to music, laughing, going out, socializing—these aren’t wasted time; they help you process information and relieve pressure.

Even 10 minutes a day of coherent breathing (paced breathing) can calm the nervous system.

4. Monitor Your Inner Voice"I'm bad at this," "I’ll never make it," "Everything depends on this exam," "I’m going to fail"... These automatic thoughts are false, intrusive, and anxiety-inducing.Learn to spot and reframe them (e.g., “I’m doing my best,” “I’ve already made progress”). This is a powerful tool from cognitive-behavioral therapy (CBT).

📌 Tip: Expressive writing for 10 minutes a day can help reduce emotional overload.

On Exam Day: Channeling Stress, Activating Resources

1. Arrive early to avoid panicstress spikes when you’re rushing or fear being late. Arriving 15–20 minutes early can drastically reduce anticipatory anxiety.

2. Do a Breathing Exercise Before EnteringClose your eyes. Inhale for 4 seconds. Exhale for 6 seconds. Repeat five times. This activates the parasympathetic nervous system—supporting calm and focus.

3. Start with the Questions You KnowIt gives you a sense of control, eases blank-page anxiety, and helps kickstart cognitive momentum.

📌 Tip: Read the instructions and mentally rephrase them to start reasoning calmly.

4. Remember That Stress Is NormalStress isn’t a sign of failure—it’s a sign that you care. And it can coexist with success. Accepting it is already a way to reduce it.

The Crucial Role of Parents and Educators

Parents, teachers, and professionals are co-regulators of stress. The goal isn’t to eliminate it but to prevent it from becoming overwhelming.

• Show that you believe in their ability to succeed and stay organized.

• Reframe the pressure: an exam is important, but it’s never a judgment of a person’s worth.

• Help them establish rituals, verbalize their emotions, and breathe. Sometimes a reassuring look or calm phrase is enough.

At ESPÉ, Stress Management Is a Core Pedagogical Focus

As a school that trains future psychology professionals, ESPÉ is committed to integrating concrete stress-management tools from the very first year:

• Personalized follow-up through actions like the Career Center and individual appointments—led by psychologists.

• Introduction to positive psychology, mindfulness, and guided breathing during orientation week.

• A teaching philosophy that puts student well-being at the heart of our mission.

• A free psychological support service available year-round.

We believe that a student who learns to understand and listen to themselves becomes a more resilient, confident, and self-aware adult.

Because success isn’t measured only by final grades, but by the ability to face challenges and keep progressing toward one’s goals.