Mastering the Chaos: Effective Ways to Handle Exam Stress

Shortness of breath, pounding heart, trembling hands, and cold sweat. Eyes going wide as you read the paper. Constant hesitation of whether everything will be okay or not. Sounds familiar? If yes, you go through the same thing almost all students go through, which is exam stress. But do you know how to properly deal with these insane amounts of emotions?
Exams are one of the most important events in a student’s life. This importance often puts pressure on the student as they are expected to perform well by their families, teachers, and friends. We can’t change other people’s behavior, so we should focus on how we can change our mindset and actions.
You can start by physically calming yourself down by taking deep breaths and closing your eyes. Trying to relax the muscles in your body and isolating yourself from that situation for a while will help you see things a bit more clearly rather than seeing everything as the end of the world. Research shows that just five minutes of mindful breathing can lower cortisol levels, signaling to your brain that you are safe.
Action is the best antidote to anxiety. Instead of looking at a massive textbook and feeling defeated, break your revision into “bite-sized” chunks. Create a realistic schedule that includes frequent breaks. When you check off a small task, your brain releases dopamine, which boosts your motivation and makes the “mountain” of work look like a series of small, manageable hills.
Finally, watch your internal dialogue. Instead of saying, “If I fail, my life is over,” try saying, “This exam is a chance to show what I’ve learned, but it doesn’t define my worth.” Remember, your brain performs best when it is challenged, not when it is threatened.
By combining physical relaxation with organized action, you turn that “cold sweat” into focused energy. You have the tools; now, take a deep breath and begin.