Testiness at Test Time: Signs of exam stress and steps to success

During adolescence, teenagers have a lot on their plate, such as fitting into friend groups, navigating education more independently and a regular stream of assessments. Recent research from the World Health Organisation stated that 40% of teenagers experience exam stress during their high school career. This is particularly true for senior students undertaking their HSC exams and planning for their future. Stress in this important period of development can impact both their mental and physical health and put a strain on their relationships or social interaction.

Signs of exam stress:

Exam stress can occur due to perceived importance of performance and external pressures or expectations from school. It is important to support your teenager in their efforts and encourage them to find stress management tools.

Tips for Coping with Exam Stress:

  • Recognise other feelings such as frustration or disappointment and communicate these with someone

  • Create a dedicated study space that is clean, uncluttered and accessible with some comfort items

  • Plan out your tasks. Prioritise what is important, note down small tasks that may be easy to forget and schedule tasks into an achievable time frame.

  • Set frequent breaks. The optimal time split is 50 minutes of productive time and a 10 minute break. You want to engage in ‘stress free’ tasks in a different environment to engage in deliberate relaxation or enjoyment.

  • Be aware of rigid expectations. Notice when you are using strong words i.e. “should” “have to” “need”. Whilst exams are important we still work within what we are capable of achieving. Try to replace those words with thoughts like “I will do what I can” “It would be nice if” “I can try sections I understand” “Ill try my best”.

  • Learn relaxation tools. Find an activity that helps you slow down and just be. This could be mindfulness, guided breathing, yoga, going for a walk, listening to music, playing with a pet or making a cup of tea.

  • Check in with your support network. Call a friend to talk about your most recent assignment, plan an activity to do after the exam, or FaceTime over the phone for moral support whilst you study.

  • Make time for hobbies or enjoyable activities. It is important to not get lost in occupying all your time with study, experiencing enjoyment and pleasure is also encouraged. Re-engage in an old hobby, seek out a social club, try a new activity with friends or try your hand at a creative activity. Find things that allow you to step away from the desk and switch off.