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 色猫AV

  • A man reading a book sat in a window

    Ways to help you work out the meaning of new words

    By Charlotte Guest
    Reading time: 4 minutes

    Learning a new language is an exciting journey, but it can also be challenging, especially when you encounter unfamiliar words. Don't let new vocabulary intimidate you. With the right strategies, you can work out the meaning of new words and enhance your language skills. Here are some effective ways to help you work out the meaning of new words so you can use these new words confidently and tackle any unfamiliar words with confidence.

    Before diving into practical tips, it's helpful to understand a bit about the origins of the English language. English is a Germanic language, but it has been heavily influenced by Latin, especially through the Norman Conquest in 1066 and the Renaissance period. Many English words have Latin roots, prefixes and suffixes. This historical context can be a valuable tool in decoding unfamiliar vocabulary.

  • Students sitting outside a building chatting and smiling together

    Understanding resolutions: Setting your language goals for success

    By Charlotte Guest
    Reading time: 3 minutes

    Millions of people make resolutions every New Year (or any significant milestone). Many learners set inspiring goals to acquire new skills, explore new academic fields, or develop better study habits. But how often do these resolutions stick? And how can you turn your learning-related goals into lasting habits? This post dives into the science of resolutions and practical strategies to make your learning commitments stick.

    Why do learning resolutions fail?

    that the majority of New Year’s resolutions fail by February. When it comes to learning, the reasons often include overly ambitious goals, lack of clear plans and failure to sustain motivation over time.

    One main reason resolutions fail is that they are not specific enough. Goals like "get fit" or "learn a language" are too vague and don’t include steps to take. Without a clear plan, it’s easy to feel lost and lose motivation.

    For example, it’s one thing to decide, “I’m going to learn French this year,” but without a structured plan, consistent practice and measurable benchmarks, the resolve often fizzles out.

    Another factor is having unrealistic expectations. While it's good to be ambitious, setting too high goals can cause frustration and burnout. For example, trying to master a skill in just a few weeks ignores the time and effort needed to improve.

    Distractions and other priorities can slow down progress. Life demands, like work or family, can easily push resolutions aside if they aren't included in everyday routines.

    How long does it take to form a habit?

    One key to sticking to a learning resolution is habit formation. Popular belief often quotes the “21-day rule,” but research says differently. A 2009 study published in the found that it takes an average of 66 days to form a new habit.

    However, this number varies based on personal factors, the difficulty of the habit and the surroundings. For instance, if your goal is to study for 20 minutes each day, it may feel more comfortable after a few weeks of practice. In contrast, picking up a harder learning habit, like spending two hours a day studying Mandarin grammar, could take much longer to become a regular part of your routine.

    Strategies for making resolutions stick

    1. Start small and specific

    Instead of setting a big goal like “become fluent in Spanish," set smaller, easy-to-reach goals. For example, try "learn 10 new Spanish words each day" or “listen to one Spanish podcast each week.” This makes your goal seem less overwhelming and helps you feel accomplished over time.

    that mixing big-picture goals with small, specific ones can be a useful way to stay on track when working toward long-term objectives.

    2. Use the power of routine

    Connect your new learning habit with one you already do. This is called “habit stacking.” For example, if you have coffee every morning, decide to study for 15 minutes as you finish your drink. Linking the new habit to a routine you already have makes it more likely to stick.

    3. Track your progress

    Keeping track of your learning helps motivate you and shows where you can improve. Whether you check off lessons in a language learning app like Mondly by 色猫AV or write notes in a journal, seeing what you’ve accomplished keeps you interested.

    4. Build accountability

    Tell your friends, family, or study groups about your learning goals. When someone else knows your goal, it can help you stay on track. It’s even better to join a community of others who want to learn, like on social media or in online classes.

    People who do well often set clear, achievable goals and share them with friends for support.

    5. Reward yourself

    Small rewards can go a long way toward maintaining motivation. Celebrate milestones with meaningful perks, such as a favorite treat, an afternoon off, or buying yourself a book on the subject you're learning.

    6. Anticipate and plan for setbacks

    Life happens—sometimes work is stressful or things go wrong. Remember that missing a day or getting behind doesn’t mean you've failed. Keep going by recognizing challenges and getting back to your study plan with fresh motivation.

    7. Don’t fear failure

    Mistakes are part of progress. Every mispronounced word or awkward conversation is a step closer to fluency.

    8. Reassess and adjust goals

    If your language learning plan isn’t working, change it. If weekly goals seem too much, try monthly goals instead. The key is flexibility.

    The reward of resolutions

    Keeping resolutions can be tough, but the benefits are great. Picture yourself reading a book in your target language, traveling more easily, or making stronger friendships with people from different cultures. With determination and these tips, you can achieve your language learning goals.

    Start today -?Whether it's January or June, it's never too late to set new goals. Draft a language learning plan, break it into small steps, and watch as each day brings you closer to your destination.

  • Two coworkers stood together smilng and looking at a tablet together

    Corporate wrapped 2024 : A year in review

    By Charlotte Guest
    Reading time: 3 minutes

    At 色猫AV Languages, 2024 has been a landmark year full of innovation, connection, and impactful resources for businesses worldwide. We’ve worked on so many things with the aim to empower global workforces and help organizations unlock the potential of language skills to drive business success. Here's how we made a difference this year.