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 teacher stood with two students sat a desk

    What’s it like to teach English in Spain?

    By Steffanie Zazulak
    Reading time: 2 minutes

    Tim Marsh has been teaching English since 1985 and has taught over 3,500 students, with ages ranging from six to 65. He is therefore well placed to describe teaching English as a “difficult and demanding” job, as well as to share the five lessons he’s learned during his impressive time in his career…

    1. Know your stuff

    “The Spanish expect paid professionals to know everything about their expertise but there are few teachers of the English language who do know everything. We should prepare lessons adequately when teaching aspects we’re not entirely confident about.

    Many CELTA tutors say that if you are asked a question that you cannot answer confidently, you shouldn’t panic but instead inform the student that you will check and give them the detailed answer at the following lesson. This may be useful when you first start out, but it shouldn’t happen frequently, as your honesty will not always be appreciated!”

    2. Expect the unexpected

    “Teaching English is very rewarding and can be full of surprises. As a result, it’s not a good idea to try to follow a rigid teaching plan. Write a plan that’s flexible enough to allow for a good dose of spontaneity to enter into proceedings. I can honestly say that not one single day is the same as another.

    If a Spaniard is not in the mood for working on a particular skill, as will happen from time to time, then be prepared to change that lesson at the drop of a hat. It’s always a good idea to keep four or five ‘favourite’ lessons filed within easy reach for just such occasions – preferably skills lessons that can be easily adapted to the theme that you are currently working on.

    Whatever you had planned for this week can always be done next week. The customer is always right and, when living in Spain, big lunches, high temperatures, Barcelona against Real Madrid and the after-match party can bring about very unexpected lessons!”

    3. Stick to what you’re being paid to do

    “The Spanish are extremely friendly people who love to talk and are happy to share – sometimes in great detail – the problems in their working and even private lives. In an effort to establish friendly relationships, they often create an intimacy: what is referred to in Spanish as ‘confianza’.

    This is much the same kind of trust and confidence that we have with our doctors or lawyers, so, unless you’re careful, you can find yourself doubling as teacher and therapist, which will alter the dynamic of the classroom.

    A teacher of English teaches English. Stick to what you know, stick to what you’re being paid to do and create a professional framework in which to do your best as a teacher and not as a therapist.”

    4. Do not offer guarantees

    “The busiest time of the year is often during the summer, when language schools begin to fill up as state-school exam results come in. Parents enroll their children on intensive or exam revision courses so that they can take their resits in September.

    English courses are often expensive and parents will expect a guarantee that their child will pass the school English exam at the end of the summer. Never offer a guarantee! There are usually a number of reasons why the child has failed in the first place and it is better to lose a client than to make promises you can’t keep.”

    5. Have a good pair of shoes

    “Many years ago, the famous soprano Rita Hunter was asked what she considered to be the most important requirement when singing opera. She answered, “A good pair of shoes.” She went on to say that when she was appearing in a Wagner opera that started at 5.30 pm and didn’t finish until 11 pm, the most important thing to look after was her feet.

    I’ve always tried to avoid institutions that insist on a uniform or on wearing a shirt and tie. Students often feel uncomfortable in a classroom where the teacher is formally dressed. I have always found the working environment much more relaxed when dressed in a similar way to my students. This and the fact that in Spain the temperature can hit the 30s in June and stay there into September mean that I dress casually, often in shorts. And I always wear a good pair of shoes.”

  • A woman with a backpack stood in a airport looking at one of the many boards

    Travelling to an English-speaking country? 6 simple things you need to know

    By Steffanie Zazulak
    Reading time: 2 minutes

    Regardless of where you’re travelling, it‘s definitely worth learning some basic English, and you won’t be alone: (20% of the world). Of course, if you’re visiting an English-speaking country like the United Kingdom, the United States, Canada, Australia or New Zealand, it’s especially useful to brush up on your English.

    Here are six simple things you need to know when travelling to English-speaking countries:

  • A man sat on a bench outdoors holding a phone smiling

    Translating sayings into English – with some funny results

    By Steffanie Zazulak
    Reading time: 3 minutes

    We all use phrases to express our emotions and feelings. These are known as idioms – an expression with a figurative meaning that differs from its literal meaning. Sometimes they don’t appear to make any sense at all and this is because they have evolved to mean different things.

    We’ve previously looked at some of the strangest English phrases – where they came from and what they mean. But these quirks of speech exist in many different languages. Here, we take a closer look at some common phrases and you’ll see that translating your favorite sayings into English can produce some amusing results.

    Not my circus, not my monkey

    This idiom, “nie mój cyrk, nie moje malpy”, is used by Polish speakers to state that something is not their responsibility or “not my problem”.

    An English phrase with a similar meaning is: “Tell it to the hand.”

    Not all doughnuts come with a hole

    This English translation of the Italian phrase “non tutte le ciambelle riescono col buco”, is a reminder that things do not always turn out the way we expect. A “ciambelle” is a round cake that is popular as a treat in Italy.

    An English phrase with a similar meaning is: “You win some, you lose some.”

    The raisin at the end of a hot dog

    This Icelandic saying, “rúsínan í pylsuendanum”, acknowledges that it’s not usual to find a raisin at the end of a hot dog – so sometimes you might find an unexpected surprise at the end of something.

    An English phrase with a similar meaning is: “Out of the blue.”

    I’m not hanging noodles on your ears

    This Russian saying, “вешать лапшу на уши”, means you’re not trying to fool someone, emphasising that what you’re saying is true – even if it appears to be a surprise.

    An English phrase with a similar meaning is: “I’m not pulling your leg.”

    As clear as dumpling broth

    A sarcastic saying from Germany, “klar wie Kloßbrühe”, means that something is not at all clear – because dumpling soup is not at all clear or easy to see through.

    An English phrase with a similar meaning is: Clear as mud.”

    Pay the duck

    This Portuguese phrase, “pagar o pato”, is used when someone takes the blame for something they didn’t do.

    An English phrase with a similar meaning is: “Be the fall guy.”

    Give pumpkins to someone

    We’re not sure why giving pumpkins to someone became such a bad thing in Spanish-speaking countries, but this idiom, “Dar calabazas a alguien”, means that you reject someone.

    An English phrase with a similar meaning is: “Show them the door.”

    To let a frog out of your mouth

    This Finnish saying, “päästää sammakko suusta”, is uttered when someone accidentally says something they shouldn’t have. There’s an animal-related English phrase that is similar, but it involves cats...

    An English phrase with a similar meaning: “To let the cat out the bag.”

    Not the yellow from the egg

    The German idiom “nicht das Gelbe vom Ei” literally translates to "not the yellow from the egg," and it is used to express that something is not particularly good. This phrase often implies that while something may be acceptable, it falls short of being excellent or ideal.

    An English phrase with a similar meaning: “It's less than perfect.”