ReachOut's exam checklist
If you’ve got an exam tomorrow and are feeling a bit stressed, it can be easy to forget the simple things. Our handy exam checklist is designed to help you prepare for it – both the night before and on the day – so you can tackle your exam with confidence and peace of mind. Check out (and tick off) these simple steps. Then, keep reading for extra strategies for coping with stress during the exam itself.
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Need inspiration to tick off your exam checklist?
Here are a few resources to get you started:
Set yourself up with these tips on how to get a good night’s sleep.
Find out why cramming doesn’t really work (and what to do instead).
Learn about foods that can help your brain study and stay focused.
Get ahead of the stress weeks in advance with our time management tips.
Learn more about mindfulness and how it can help you to deal with stress.
Try these three simple ways to talk yourself up and practise positive self-talk.
Find out how listening to music can help motivate you and reduce stress.
Check out these helpful apps for managing study stress.
What if I get stressed during my exam?
It’s really natural to feel a bit of stress during an exam. Here are some strategies you can use to manage your experience and get back on track.
Pause and breathe. If you start to feel a bit overwhelmed, just take a few deep breaths. Inhale through your nose, hold for a few seconds, and then exhale gently through your mouth. Check out these simple breathing exercises to get started.
Revisit the instructions. Simply slowing down and reviewing the instructions or questions can help to clarify your thoughts, especially if you’re feeling a little stuck.
Be your own coach. Exam stress is normal. Take a moment to remind yourself of your preparation and strengths. Positive self-talk can do wonders to boost your confidence and reduce anxiety.
Take a micro-break. If it’s permitted, do some quick stretches in your seat or grab a drink of water. A brief mental break can help to reset your focus.
Move on. If a particular question or section is causing you stress and your mind starts to go blank, move on to another one. Chances are you’ll have a fresh perspective on it later, so you can always circle back.
What can I do now?
Need ideas for treating yourself? Check out these ways to chill for cheap.
A little bit of exam stress is one thing. But for some people, it can lead to feelings of panic and intense anxiety. Here’s what you need to know about panic attacks.
Want to talk to someone about exam stress? You can book a chat with a peer worker or connect with other young people in our Online Community.