Exam stress can have a negative effect on academic performance if not properly managed.  It may negatively affect memory processes, including remembering and processing of information learned in the past.    
 
What is stress? 
Stress is a reaction to pressure or any other extreme demand that is placed on you.  It is what you experience when you have reached your limits and you feel tired and drained.  Imagine you have been working on an assignment at school that you have found to be very difficult.  You tried talking to your teacher, classmates and spent sleepless nights studying, but the assignment is still challenging you in a bad way.  You find yourself losing confidence in your abilities, failing to sleep at night, lacking concentration in class and feeling helpless.  These will be a result of experiencing stress.  Stress can even translate into physical illness such as an upset stomach, headaches and feeling tired.     
 
Why you should be concerned about stress?
Not all stress is bad as we can cope with short-term exposure to stress while a prolonged exposure can be damaging. Stress can reduce your ability to study effectively or think clearly.
When you have stress, you do not behave or feel like your usual self.  Your brain, body and behavior will change.  Stress can prevent you from being productive, happy, and successful as in the example given above.  You may feel unwell, unable to cope with your school activities and lose joy in the things you used to enjoy doing.   
 
Causes of study related stress
The way you think about and experience the pressure of exams and studying may cause you to feel stress.  Examples of this are:
 

• Pressure from assignments that are due or exam dates that are close to each other.
• Doubting yourself if you can perform well, and whether you have resources or things you need to help you succeed in your studies. 
• Procrastination and not managing your time well.
• Being a perfectionist, wanting or feeling under pressure to do everything right.
• High expectations from parents.
• Comparing yourself with others, or even competitiveness among students.
• Not knowing how to get help when you need it.

 
Strategies for managing study related stress
Talk to someone about your feelings and what you are experiencing, ask for help and support.  You are not the only one going through this, others are also feeling the same way during exam time.  Be realistic about what to expect as you prepare for your exams, balancing your studies with the other areas of your life.  Acknowledge negative feelings when you have them instead of ignoring them, e.g. anxiety about an upcoming exam.   

Simple strategies that work best during stress
Exam success is based on the ability to recall information from your long-term memory.  Accessing your long-term memory is like revisiting a place you have been to before, and the more times you visit it, the better and easier it is to remember. Strategies that work best relate to the importance of looking after yourself holistically and even though they may sound like ‘common sense’, they will help you study better and perform better in the exam. 
 

• Start with motivation.  If you believe you have the skills to succeed and can motivate yourself, your mindset will be in the right place such that you are mentally ready to deal with challenges you may face.
• Study in an environment that is similar to the one you will be writing your exams in, e.g. less noise.  The focus and concentration you have as you study is similar to what an exam environment is like.  This will assist you to focus on the exam.    
• Information is stored better in your long-term memory if you study a little each day instead of cramming everything overnight.  Therefore, start early and space out your studying.  
• Use self-testing as a form of studying, do not only make class notes and re-read them.  If you test yourself, you can see how well you are learning, but more importantly you remember more.
• Get enough rest and exercise while you nourish your body with healthy food.  Remember to have fun, spend time with family and friends in your spare time.

 
Exam preparation

How to study smarter, not harder
Covid-19 school closures, alternating class schedules and online learning have created additional challenges for students.  However, the school calendar and curriculum must still be completed under these circumstances.  Preparing well for the exams has never been more important.
 
 Learning is a lifelong activity and developing good techniques to manage study related stress is a gift that your future self will thank you for.  It is never too late to implement good study habits to avoid stress during the exam period. 

Tips for parents
Parents and caregivers play a crucial role in providing support to students during exam time and throughout their school career.  Acknowledge children’s concerns and motivate them without comparing them to other children.  Appreciate and encourage all the good qualities without focusing on the grades or marks only.   


Training for success
Some students thrive under pressure with last minute cramming.  It is however important to not leave all of the preparation until the last minute.  With exam preparation, your mental state, study techniques, nutrition and rest periods are important and contribute a lot to your success in the exams.  Students may spend most of their time studying, only to find that their studying approaches are ineffective.  Sometimes students may overestimate how much they think they know and how long they will be able to retain what they have learned. 
 


 
Silindokuhle Mkhize
Industrial/Organisational Psychologist