During exam seasons, many students wonder how to relieve stress before an exam. If you are one of them, you are in the right place! To avoid being caught in a vicious cycle of stress, it's crucial to be aware of the stress experienced before exams, which often manifests as exam jitters or even escalates into exam anxiety.
Pre-exam stress is a challenge faced by nearly all students during exam periods. If you find yourself among them, you’re in the right place! To break free from the cycle of feeling just a knot in your stomach, it’s essential to understand what precedes that dreadful feeling of anxiety before an exam. A small amount of pre-exam stress can even be motivating, but the problem arises when the anxiety becomes so pronounced, excessive, and unrealistic that it can actually hinder you and lead to poor performance.
You’ve attended classes, taken detailed notes, and read the books, so you should be excellent on the final exam, right? However, when you hold the test in your hands or when the professor asks you a question, you feel so nervous that you can’t even answer the simplest questions. If this sounds familiar, you may be suffering from exam anxiety. Exam anxiety can be caused by a single factor or a combination of several. It often arises from not establishing good study habits, poor performance on previous exams, and for those who generally suffer from anxiety. All these factors can contribute to pre-exam stress.
In stressful situations, before and during an exam, the body releases the stress hormone, also known as adrenaline. This hormone helps prepare the body to handle something bad that might happen. The body usually responds with a fight-or-flight reaction, and then you perform. Depending on the response you choose, at those moments, you decide whether to deal with the stress or simply escape from the situation. 
However, for some individuals, exam anxiety symptoms are so severe that they hinder or even prevent concentration on the test. In addition to the main biological causes of exam anxiety, there are also mental factors that can play a crucial role. For example, excessively high expectations and a lack of self-confidence often lead to significant psychological consequences. For instance, if you set the bar extremely high and expect an excellent grade, while simultaneously lacking belief in yourself, you are more likely to experience anxiety before or during the exam. You can also easily develop a vicious cycle. Once you experience exam stress, there is a high chance that fear will return the next time. After repeated episodes of anxiety, a sense of helplessness can develop, making you feel that the situation can never change. Of course, this is not true. There are simple tricks that will provide answers on how to overcome stress before an exam.
What exactly can you do to overcome stress before an exam and alleviate exam anxiety? We won’t lie to you; the process won’t be easy. It will take time to return to a starting point and build self-confidence, but it is definitely achievable. Below are several effective strategies to overcome exam anxiety and conquer exam fear once and for all!
The best way to regain lost self-confidence and tackle exam jitters is to start studying on time. As the material progresses, review the lessons you’ve learned and study gradually. Don’t wait until the last moment and cram a few nights before the exam. 
If negative, anxious thoughts overwhelm you, telling you that you haven’t studied enough, that you don’t know the material well, and that you won’t achieve good results on the exam, push them far away and replace them with pure positivity. Tell yourself that you have been diligent, that you have mastered the material well, and that you will receive a good grade on the exam! 
Quality sleep will aid in developing concentration and better memory. Try to go to bed at the same time every day and avoid studying late into the night. Make sure to avoid late-night hours, as your body will rest better if you fall asleep earlier. Once you align your bedtime and start waking up at the same time every day, you will feel rested, energized, and ready for new tasks. 
Additionally, B vitamins contribute to normal psychological function and help reduce fatigue and exhaustion.
A few days before the exam, dedicate a few minutes each day to meditation and relaxation. Breathe deeply through your nose and exhale through your mouth. When reviewing for the exam, go through each question thoroughly, and breathe in and out as needed before each question. During these moments, natural herbal remedies or calming supplements can be beneficial. Herbal extracts like passionflower and theanine, along with B vitamins, will contribute to normal psychological function and proper functioning of the nervous system, reducing exhaustion and fatigue. It is also important to note that natural dietary supplements based on passionflower extract do not cause dependency, so they can be used over an extended period. Focus on proper breathing exercises as well, as this will provide your lungs and, ultimately, your cells with the necessary oxygen, which can help maintain concentration and calmness during critical moments. 
Don’t expect to always be perfect. We all make mistakes occasionally, and that’s perfectly okay. Do your best and put in the effort to master the material. As for the results? They will surely follow. 
For optimal brain function, in addition to relaxation, meditation, and brain exercises, a healthy and balanced diet, as well as brain supplements, are essential to enhance cognitive function, concentration, and memory. A healthy diet, adequate hydration, and plenty of fruits, vegetables, and nuts will provide your brain with essential nutrients, hydration, and healthy fats. Combined with supplements, good memory is guaranteed. When choosing dietary supplements for better memory, it’s important to focus on natural options that can be used over a longer period. 
It’s important to consider who you spend your time with. Always choose the company of positive and optimistic individuals, and try to avoid those who are pessimistic and spread negative energy. Don’t be swayed by their comments. What matters most is that you believe in yourself and your abilities and surround yourself with like-minded people. 
During study sessions, regularly take short breaks, which are always more than welcome. However, be careful not to spend too much time on social media during these breaks. Facebook, Instagram, TikTok, and time just slips away… You may not even realize it, but before you know it, time will pass. Not only will you lose a lot of time, but your productivity will also suffer because once you take a break for social media, it’s hard to get back to studying. It’s best to avoid social media during short breaks. Check them only when you’ve completed all your tasks for the day. Use short breaks to rest your eyes and mind—breathe in fresh air, chat with family members, or spend a few minutes with your pet. This will help reduce exam stress, relax you, and keep you energized to continue studying where you left off.
Although many support multitasking, believing it will help them accomplish more tasks, it can be extremely detrimental to your health. Multitasking causes chronic stress, increases heart rate, and raises blood pressure. While it may seem like you’ll accomplish more and be more productive, in reality, it decreases the quality of your work. Focus on one task, complete it well, and then move on to the next one based on priorities. 
Dark chocolate can help alleviate exam stress as it aids in the release of dopamine, the pleasure hormone. Choose chocolate with at least 70% cocoa, which will help with concentration without negatively affecting your health. 
Once you see the exam questions in front of you, take a moment to quickly review them and then group them by importance. Start with the questions you consider important and those you are confident about. Also, address any questions that fall into the easier category. By following this approach, you will save a lot of time. 
These are some basic steps you can follow if you want to relieve stress before an exam, quickly and efficiently, and importantly, in the long run. Before the exam, make a list of key points to review right before heading into the test. A few hours before the exam, spend time with loved ones, relax, accept things as they are, and breathe deeply. When you approach the exam, it’s important to keep a cool head, stay focused, and remain calm. Remember breathing exercises that can help you during stressful moments. Also, support your body with natural herbal extracts like passionflower and L-theanine, along with B vitamins, which can help alleviate feelings of nervousness and stress in all stressful situations. Finally, remember that exams are just a part of life, not the whole of it. Don’t measure your worth based on the grades you receive but believe in yourself and your abilities.
Foto: Canva
Hug Your Life dietary supplements are Croatian products, and they are high-quality standardized natural dietary supplements with innovative formulas created in harmony with nature and your body. They are produced with great care and love for health and a healthy lifestyle.
Author's ArticlesFrom our Blog
Delve deeper into the world of psychoactive substances and uncover their complex effects on the human body. From terminology to addiction syndromes, explore the dangers arising from the use of these substances.
Have you ever wondered what coenzyme Q10 is and why it's important for your health? This nutrient is crucial for energy production within cells and can have a significant impact on your heart, energy levels, and much more. In our latest article, we explore all the benefits of coenzyme Q10 and how you can incorporate it into your diet.
Every year, 10 to 30% of the population in continental Croatia suffers from an allergy to ambrosia, which occurs from the end of August to early September. Want to learn how to protect yourself from this allergy?
If you’ve ever read “arbocel” on the label of dietary supplements or medications, you might have wondered what it is. Here’s everything you need to know about this functional filler.