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 ɫèAV

  • A man sat at a laptop smiling

    Embracing the future: Teaching in the age of AI

    By Thomas Gardner
    Reading time: 4 minutes

    With the continuous evolution of AI tools, it has become more critical to incorporate AI into our teaching practices. AI has the transformative power to improve our teaching methods, tailor learning experiences, and increase student engagement.

    To give you a taste of our webinar 'Teaching in the age of AI: 7 tips for preparing for an educational evolution'. We'll cover seven tips designed to prepare you for an educational evolution with AI.

    1. Choosing your AI path

    The first step in integrating AI into your teaching practice is deciding your approach. Are you an AI methodologist who practices based on theory or an AI experimentalist who develops theory based on practice? Both paths are valid, but it's crucial to choose one to avoid inertia. Understanding AI's basics and experimenting with different tools will help you find your footing.

    2. Becoming friends with AI

    AI should be seen as a thought partner and assistant, not a replacement. Use AI to enhance your creativity and efficiency. For example, if you're stuck on creating a warm-up activity, ask AI for ideas. Treat AI as a helpful assistant to handle tasks you find time-consuming or less enjoyable, allowing you to focus on what you love about teaching.

    3. Developing empathy for AI

    Understanding AI's capabilities and limitations is essential. AI learns from the data we provide, so it's crucial to feed it accurate and relevant information. Developing empathy for AI means understanding how it processes information and how to give clear instructions to get the best results.

    4. Using AI for comprehensive coverage

    AI can help cover all aspects of language learning, including:

    • Meaning-focused input: Generate reading passages and listening activities.
    • Meaning-focused output: Create speaking and writing tasks.
    • Language-focused learning: Develop vocabulary lists, grammar exercises, and pronunciation activities.
    • Fluency development: Design repetitive practice tasks to build automaticity in language use.

    5. Transforming teaching practices

    Move beyond simple substitution and augmentation of tasks with AI. Aim for modification and redefinition of your teaching methods. For instance, use AI to create interactive and personalized learning experiences that were previously unimaginable.

    6. Adopting AI pedagogy

    AI offers new teaching possibilities that break away from traditional constraints. Embrace these opportunities to redefine your pedagogy. Think about what is now possible with AI that wasn't before and how you can leverage these capabilities to enhance learning.

    7. Creating formative assessments

    Use AI to develop formative assessments that provide continuous feedback. These assessments should help students understand their progress and guide you in improving your teaching strategies. AI can generate rubrics, provide instant feedback, and help track student performance over time.

    Practical tips and challenges

    To help you integrate AI into your teaching practice, here are some practical tips and challenges:

    1. Experiment with AI tools: Find tools for creating text, audio, images, and video. Create activities using these tools to see how they can enhance your lessons.

    2. Develop custom AI applications: Create custom GPTs for specific tasks, such as generating rubrics or formative assessments.

    3. Engage students with AI: Design activities where students use AI to generate content, evaluate AI-generated work, and reflect on their learning process.

    4. Focus on formative feedback: Use AI to provide continuous, formative feedback to students, helping them understand their strengths and areas for improvement.

    Embrace AI and its challenges

    Integrating AI into your teaching practice is not just about using new tools; it's about transforming your approach to education. By embracing AI, you can create more engaging, personalized, and effective learning experiences for your students. As you embark on this journey, remember that the goal is to enhance your teaching, not replace it. Embrace the challenges, experiment with new ideas, and let AI help you become the best educator you can be.

    Watch our webinar

    Ready to dive deeper into the world of AI in education? Watch our webinar, 'Teaching in the Age of AI: 7 Tips for Preparing for an Educational Evolution'. Discover how AI can augment teaching, personalize learning, and boost engagement. Delve into the AI-first pedagogy, ethical considerations and practical strategies to make your classroom more effective, engaging, and innovative.

  • A woman/teacher teaching her students in the classroom.

    Top tips for writing a winning English Teacher Awards 2024 nomination

    By Thomas Gardner
    Reading time: 3 minutes

    We are celebrating teaching excellence around the world through the ɫèAV English Teacher Awards 2024.

    Open to all types of English language educator, the 15 lucky global winners will take home thousands of pounds of prizes, from trips to conferences to the latest language learning software for their school.

    Nominating an educator for the ɫèAV English Teacher Awards is simple. All applications are made via the awards entry page, and you have 600-1000 words to tell us how your nominee builds learners’ confidence to be themselves in English.

    Here are our top tips to make the most of every word and ensure your entry is top of the class.

    Application tips

    1. Make it category specific

    One of the core judging criteria is how well an application matches the category description.

    Educators can be nominated in one of five different categories:

    1. Teaching Young Minds English
    2. Empowering Teen Confidence in English
    3. Cultivating Lifelong Learners in English
    4. Innovation in English Language Teaching
    5. Rising Stars of English Language Teaching

    Tailoring your answer to the category description will make sure our judges understand exactly why your nominee is the perfect winner.

    For a detailed description of each of the categories, take a look at our recent blog post.

    2. Focus on confidence

    Learning a language isn’t just about knowing the vocabulary or understanding the grammar; it’s about having the confidence to go out there and use your newfound skills to unlock a world of opportunities.

    But feeling confident in something you’re still learning is hard. Anyone that’s learnt a language has experienced those dips in motivation and confidence when you come across a topic that doesn’t come naturally to you.

    That’s where a great teacher can make all the difference. The right support and encouragement combined with innovative teaching techniques can help learners protect and even build their confidence in challenging moments.

    That confidence is what transforms language learning from just communicating to feeling able to really be yourself in English. And when you’re able to do that, great opportunities come your way.

    Our judges are looking for nominations that understand the connection between confidence and self-expression and the impact that can have on learners’ lives.

    3. Demonstrate your impact

    Including relevant data and examples in your application will help judges understand the impact your nominee has had.

    This might include data such as internal or external test results, as well as how those results have changed during that teacher’s tenure.

    Evidence doesn’t have to mean numbers. Judges also welcome anecdotes and examples that describe the impact an educator has had on learners’ confidence.

    The judging process

    Nominations can be submitted between 15th August and midnight (CST) on 1st November 2024.

    After that date, all entries will be reviewed and a shortlist submitted to our expert judges.

    There are two to three judges for each category who will independently review and shortlist nominees before collectively awarding a Gold, Silver, and Bronze winner in their category.

    Shortlisted entries will be contacted by our team and announced at the ɫèAV Teacher Awards ceremony on November 21st 2024.

    Meet the judges

    From Argentina to Algeria, Italy to Germany, ɫèAV English Teacher Award 2024 judges come from all over the world.

    Many have years of ELT teaching experience, as well as expertise from academia and business.

    Here are just three of our expert judges:

    • Belgin Elmas: Head of the English Language Teaching Department at TED University in Ankara, Belgin is a professor with more than 34 years of teaching experience.
    • Dr Silvia Minardi: President of Lingua e Nuova Didattica and Vice President of Aermigo. Dr Minardi has extensive experience in CLIL training, collaborating with the ECML and the Council of Europe.
    • Dr Renata Condi: An experienced teacher, development professional, and course book author, Dr Condi holds a PhD and MA in Applied Linguistics and an MBA in School Management.

    The prizes

    With a Gold, Silver, and Bronze winner in each of the five categories, there are 15 chances for educators and their schools to win.

    Gold winners will receive a trip to a regional professional conference, including flight and hotel, as well as up to £500 in credit for professional development.

    Their school will win annual licenses to top language learning app, Mondly by ɫèAV as well as a course, assessment, and certification bundle valued at £1000

    Silver and Bronze winners will take home top prizes too, with £250 in credit towards their professional development and up to 500 Mondly by ɫèAV licenses for their school to continue their good work building learners’ confidence in English.

  • Childten sat at a desk staring up at a tablet

    Embracing AI for the new school year

    By Thomas Gardner
    Reading time: 2 minutes

    Back-to-school season is the perfect time to introduce something new into your teaching toolkit. With advancements in technology, Artificial Intelligence (AI) is becoming increasingly important for educators to incorporate into their workflow and beneficial for students. Here are some practical ways AI can enhance your classroom experience this new school year.

    AI saves valuable time

    One of the biggest challenges teachers face is finding the time to plan and create engaging lessons. AI can maximize your time by generating word sets, images and activities. Imagine having a virtual assistant that can suggest fresh ideas for your lessons, create tailored resources and even develop entire lesson plans. By automating these time-consuming tasks, AI allows you to focus more on teaching and interacting with your students.

    How AI can help

    • Lesson planning: Generate detailed lesson plans and activities.
    • Lesson inspiration: Get new and creative ideas for classroom activities.
    • Resource creation: Develop word sets, images and other teaching materials.

    As you prepare for the upcoming school year, consider how integrating AI tools can elevate your teaching practice, making your lessons more engaging while freeing up precious time for interactions with your students.

    Personalized learning and targeted feedback

    Every student learns differently, and tailoring lessons to meet individual needs can be challenging. AI can help by providing personalized learning experiences and targeted feedback. Using data-driven insights, AI tools can identify areas where learners are struggling and offer customized recommendations to help them improve. This not only enhances the learning experience but also ensures that no student is left behind.

    Benefits of AI in personalization

    • Personalized lessons: Adapt lessons to suit individual learning styles.
    • Targeted feedback: Provide specific feedback to help students improve.

    Creating an inclusive classroom

    AI can play an important role in creating an inclusive classroom environment. AI can generate visuals, audio, videos and text, or a combination of all four, catering to different learning preferences. This ensures that all learners, regardless of their learning styles or abilities, have access to the same educational content.

    AI in inclusion

    • Multimodal content: Use various formats to cater to different learning preferences.
    • Accessibility: Ensure that all students can engage with the material.

    Supporting independent learning

    Encouraging students to take charge of their own learning is essential for their development. AI can support independent learning by providing platforms that facilitate self-study at home. These platforms offer a range of resources and tools that help students learn at their own pace, making education more flexible and accessible.Explore how supports independent learning with immersive AI-powered conversations.

    AI tools for self-study

    • Independent learning: Foster a culture of self-directed learning.
    • Self-study resources: Provide tools and platforms for students to use at home.

    Integrating AI into your teaching practice can revolutionize the way you educate and engage with your students. From saving time on lesson planning to creating an inclusive classroom and supporting independent learning, the benefits are significant.

    Want more AI tips and tricks for the classroom? Join us on the page for the next video in our series.