Blog
Surviving Exam Season
Written by Aakifa Shafeer
During exam season, students need to be aware of and understand the stress they may experience. Exam-related stress doesn’t just happen on the day of the test; it can gradually build in the days leading up to it, reach its peak during the exam, and sometimes continue afterward. Recognizing what triggers this stress and how it impacts you is the first step toward managing it healthily and effectively. (Harrow International School Hong Kong, n.d.)
For instance, in the Sri Lankan context, education is highly competitive. It plays a crucial role in students’ lives, as gaining university admission requires outperforming peers in a highly competitive examination system. A study was undertaken in 2020 to identify the underlying causes of student stress and to examine the coping strategies employed by students across the Arts, Mathematics, Science, and Commerce streams. The findings revealed that female students were more vulnerable to both physical and psychological stress compared to the male students. (Senerath.S, 2020)
Practical ways to cope with stress
- Taking breaks consistently
Taking regular breaks from studying is important to help your mind rest and recharge. Activities like walking, running, or going to the gym give your brain a break and improve focus. Practicing mindfulness can also help you stay present and concentrated. In addition, relaxing by watching your favorite TV show or a movie is a good way to step away from studying and reduce stress.
2. Being mindful when setting expectations
During exams, it is normal to feel a lot of pressure, especially from peers, parents, and teachers, which can be overwhelming. At times like these, it is important to remind yourself that you are in control of your life. Be straightforward about your expectations and use them as motivation to encourage yourself to study. Accept support from others, and remember that it is completely okay if exams do not go as intended. It does not mean you have failed—it simply means that the day did not go as planned. (Health Service Executive, 2022)
3. On the day of the examination
Having a nutritious meal before an exam helps you stay more present and mindful during the test. Preparing everything the day before, rather than on the morning of the exam, can reduce stress and help you feel more organized. Arriving early at the exam venue gives you time to relax, and remembering to breathe slowly when you feel tense can make a big difference.
4. After the examination
Do not dwell on mistakes or what might have gone differently. Instead, focus on what you did well, celebrate all the effort and hard work you put in, and reward yourself for it. (Watson.E, n.d).
It’s important to keep in mind that if an exam doesn’t go as expected, it doesn’t mean you have failed. There are always other options and chances to succeed. Exams only reflect your performance on that particular day and do not define your skills, effort, or potential.
By having the right support, maintaining perspective, and taking care of yourself, you can manage exam stress much more effectively.
References
Harrow International School Hong Kong. (n.d.). Exam stress: Understanding its impact and ways to cope with it. Retrieved January 14, 2026, from https://www.harrowhongkong.hk/his/exam-stress-understanding-its-impact-and-ways-to-cope-with-it/
Health Service Executive. (2022, September 1). Managing exam stress. HSE. https://www2.hse.ie/mental-health/life-situations-events/exam-stress/
Senarath, S. (2020). Examination stress, stress management strategies, and counseling needs of college level students in Sri Lanka. Journal of Psychology & Behavioral Science, 8(2), 27-34. https://doi.org/10.15640/jpbs.v8n2a3
Watson, E. (n.d.). Managing stress during exam season. University of Waterloo. https://uwaterloo.ca/students/blog/managing-stress-during-exam-season
