Why Does Exam Anxiety Happen and What Can I Do About It?
The end of the school year brings mixed emotions for many students here in Ontario. Summer is just around the corner, but first there is a rush to finish big assignments, give presentations, and study for final tests.
It really isn’t surprising that teens feel stressed at this time of year.
If you’re feeling overwhelmed, you’re not alone. “Exam anxiety” is common. Although some stress is beneficial and can help you study, too much can make it hard to think.
Why Does Exam Anxiety Happen?
Exams affect your grades, future plans and often your relationships with friends. Many students want to perform well, but anxiety can quickly build up if you tack on busy schedules, lack of sleep, and all of the uncertainty that comes with exams.
The good news is that feeling nervous before an exam is completely normal. Everyone gets nervous!
What Does Exam Anxiety Feel Like?
It’s different for everyone. Some people notice physical symptoms, while others experience emotional or mental changes.
Common signs of exam anxiety are:
- Racing thoughts or excessive worrying
- Trouble concentrating
- Feeling restless
- Difficulty sleeping
- Having frequent headaches
- Feeling irritable
- Feeling overwhelmed
- Avoiding studying altogether
Sometimes anxiety can make you think, “Why do I feel so different?” even when nothing seems obviously wrong.
Other times, you might find yourself saying, “I don’t want to do anything,” because stress has drained your energy and motivation.
How Can I Cope with Exam Anxiety?
While you can’t always completely eliminate stress, especially when there is a lot of uncertainty in your future, there are healthy ways to manage it.
Here are five ways that can help you cope:
Break Big Tasks into Smaller Steps
Studying a massive textbook or looking at an entire exam all at once can be overwhelming. Break things into smaller tasks and focus on one thing at a time.
Do the Basics
Getting enough sleep, eating nutritious food, getting some exercise and staying hydrated can help to improve your feelings. Even a short walk or a good night’s sleep can help improve your concentration and reduce stress.
Challenge Negative Thoughts
When anxiety is high, it’s easy to assume the worst. Pause. Take a deep breath. And ask yourself whether your negative thoughts are facts or assumptions.
Take a Break
Studying for hours without stopping usually isn’t productive. Regular breaks help your brain recharge and improve focus.
Talk to Someone
Sharing your concerns with a friend, family member, teacher or counsellor can make a big difference. Sometimes simply talking about what’s going on in your mind can help to reduce the pressure and get the support you need.
BounceBack® Can Help With Exam Anxiety
If stress from exams or final projects is making life difficult, register for BounceBack®. We offer free mental health support through resources and a trained mental health coach, in a setup designed to help youth and adults build practical skills for managing challenges.
BounceBack® has resources that give participants practical strategies that can help you understand what you’re experiencing and develop healthy coping skills for exam anxiety and many other mental health challenges.
As the school year comes to a close, remember to be patient with yourself. Take a deep breath. And use the tips you read above. Exams are temporary, but learning how to manage stress is a skill that can benefit you every day for the rest of your life.
Frequently Asked Questions About Exam Anxiety
1. Is it normal to feel anxious before an exam?
Yes. Feeling some anxiety before a test or exam is very common. Some stress can even help you stay focused and motivated, but when it negatively affects your life, it may be time to ask for help.
2. How do I know if my exam anxiety is a problem?
If anxiety is making it difficult to study, sleep, get to school or complete other activities, it may be time to ask for support from an adult, counsellor or mental health professional.
3. Why do I lose motivation during exam season?
Stress can be mentally and physically exhausting. When anxiety levels rise, some people respond by feeling overwhelmed rather than energized.
4. What should I do if I panic during an exam?
Try to pause, take slow breaths, and focus on one question at a time. Remind yourself that anxiety is temporary and that you do not need to answer everything perfectly.
5. Where can I find support for exam anxiety and stress?
BounceBack® offers free resources that can help you build skills for managing stress, worry, anxiety and low mood. Talking to a parent, teacher, counsellor or healthcare provider can also help.
