Coping with Exams and Assessments for Teens and Young Adults
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Exams and assessments are a part of life for teens and young adults, but they can also be a significant source of stress. Whether it’s high school exams, university assessments, or important qualifications, the pressure to perform well can feel overwhelming. This period can be challenging, especially for young people who are still developing their emotional regulation and coping mechanisms.
Learning how to cope with the stress of exams is crucial not only for academic success but also for mental well-being. The good news is that there are strategies teens and young adults can use to manage stress, stay organised, and maintain balance during this time.
Understanding the Impact of Stress
Exams bring a unique kind of stress. For many young people, it’s not just about the test itself, but the weight of expectations—whether from parents, teachers, or even their own ambitions. Stress, in moderate amounts, can be motivating. However, when it becomes excessive, it can have detrimental effects on both performance and well-being.
Research has shown that chronic stress during exam periods can lead to anxiety, sleep disturbances, and even depression. It’s important for teens and young adults to recognise the signs of stress early and take steps to manage it. Common symptoms of exam stress include:
Difficulty concentrating or staying focused
Feeling overwhelmed or unable to organise tasks
Changes in appetite or sleep patterns
Irritability or feeling emotionally exhausted
Being aware of these signs is the first step in taking proactive measures to cope with exam-related stress.
Tips for Coping with Exam Stress
1. Create a Study Schedule
One of the most effective ways to manage exam stress is through preparation. A study schedule helps break down the overwhelming task of exam revision into smaller, more manageable chunks. It also helps ensure there is enough time to cover all necessary topics, reducing last-minute panic.
Start by listing all the subjects or topics that need attention. Then, allocate specific times to work on each. Be realistic about what can be achieved in a session and make sure to schedule breaks. A well-planned schedule will provide a sense of control, and sticking to it will prevent the stress that comes from procrastination or cramming.
2. Take Regular Breaks
It’s easy to fall into the trap of thinking that studying for long hours without breaks will lead to better results. However, our brains need time to rest and recharge. Taking regular breaks not only prevents burnout but also improves focus and memory retention.
The Pomodoro Technique is a simple time-management method that involves studying for 25 minutes, followed by a 5-minute break. After four cycles, take a longer break of 20 to 30 minutes. This technique helps maintain focus while ensuring regular mental breaks.
3. Incorporate Physical Activity
Exercise is one of the best ways to reduce stress. Physical activity releases endorphins, the body’s natural mood lifters, which can help improve focus and reduce anxiety. Encouraging teens and young adults to take time for a walk, run, or even a quick yoga session can significantly improve their mood and energy levels.
Even just 10 to 15 minutes of movement can make a difference. Encourage students to use their breaks to stretch, walk around the block, or engage in a favourite physical activity.
4. Practice Mindfulness and Relaxation Techniques
Mindfulness is a powerful tool for managing stress. Learning to focus on the present moment without judgment can help calm racing thoughts and bring a sense of clarity. There are many mindfulness exercises that teens and young adults can try, such as deep breathing, progressive muscle relaxation, or guided meditation.
Apps like Smiling Mind or Headspace offer quick, easy-to-follow guided meditations that can be incorporated into a study routine. Taking a few moments to breathe deeply or practice mindfulness can help refocus the mind and reduce feelings of overwhelm.
5. Get Enough Sleep
Sleep is essential for both mental and physical health, especially during exam time. Staying up late to study may seem like a good idea, but sleep deprivation can negatively impact cognitive function, memory, and emotional regulation.
Encourage a regular sleep routine by sticking to a consistent bedtime, avoiding screens for an hour before bed, and creating a relaxing pre-sleep routine. Aim for 7 to 9 hours of sleep each night, as this is vital for memory consolidation and overall performance.
6. Maintain a Balanced Diet
Nutrition plays a key role in mental function and energy levels. Eating balanced meals that include plenty of fruits, vegetables, lean proteins, and whole grains will help maintain steady energy throughout the day. In contrast, high-sugar snacks or caffeine can lead to crashes in energy and concentration.
Encourage healthy snacking—nuts, seeds, fresh fruit, or yoghurt are great choices for sustaining focus during study sessions.
7. Stay Connected with Friends and Family
While it’s important to prioritise study, maintaining social connections can help prevent feelings of isolation and reduce stress. Spending time with friends and family provides emotional support and opportunities to relax and recharge.
Encourage teens and young adults to talk openly about how they’re feeling. A conversation with a trusted friend or family member can help put things into perspective and offer reassurance during this high-pressure time.
8. Set Realistic Expectations
It’s easy to get caught up in the pressure to perform perfectly, but it’s important to set realistic expectations. Perfectionism can increase stress and lead to burnout. Encourage students to focus on doing their best, rather than striving for unattainable perfection. Accepting that mistakes or setbacks are part of the learning process can reduce anxiety and improve mental well-being.
Seeking Support When Needed
Sometimes, despite best efforts, the stress of exams can feel overwhelming. It’s essential to seek support if exam stress is starting to impact mental health significantly. Educational and developmental psychologists can provide strategies tailored to individual needs and help students manage anxiety, improve study techniques, and build resilience.
Parents and teachers can play an important role in identifying when a student may need additional support. If you notice signs of anxiety or depression, encourage open communication and explore professional support options.
Authors: Brodi Killen, Stephanie Mace and Samantha Pearce
Educational and Developmental Psychologists and Counselling Psychologist - With You Allied Health Directors.