#1 Victorian uni for graduate employment1
#1 in the world for sport science2
#1 Victorian uni for course satisfaction3
NEXT UP ON this.
Do you remain cool in a heated situation, or do you explode at the first sign of stress?
The way you respond to pressure says a lot about you, and it turns out there are some pretty complex reasons behind your behaviour.
With exams looming, you’re probably wondering how to combat your exam stress.
Fear not: we’ve partnered with psychologist Amanda Dudley, lecturer in Deakin University’s School of Psychology for her top stress management techniques to help you remain cool, calm and collected under pressure.
Our stress levels can rise and fall across our lives, but major life events such as births, deaths, divorce, exams and employment changes can be particularly testing.
(Busy googling ‘how to remain calm under pressure’ mid exam study session? We’ve been there.)
According to Dudley, the reasons why we respond to stress in certain ways are multilayered and the result of many factors.
‘We are affected by our genetic makeup, our personality, temperament and cognitive factors such as perception, cognitive bias and thinking style as well as social aspects including previous life events, social supports and circumstances,’ she explains.
‘All humans have a stress response mechanism known as the ‘fight/flight response’, Dudley adds.
‘Almost everyone feels nervous before an exam,’ Dudley explains.
Exams can be stressful for a number of reasons; you might be managing high expectations (from yourself or others), or you might be in the habit of comparing yourself to your peers. For some, the period of uncertainty between completing the exam and getting the results can be especially testing.
But it’s important to manage stress as much as possible, particularly pre-exams, because it can have an impact on your performance.
When we’re stressed, ‘Our ability to think clearly is impacted, and concentration and problem-solving skills weakened. We also release a stress hormone called cortisol,’ Dudley says, and points out that elevated cortisol interferes with our memory as well as our immune system.
She highlights pilots as the perfect example of people who know how to remain calm under pressure. Interestingly, pilots adopt a fight mode (as opposed to flight mode, pun intended).
‘Remaining calm and compartmentalizing problems allows them to be able to respond in the best possible way and go through a step-by-step process to work through the dilemma. This rational approach means they can communicate to staff and passengers, review their pilot materials and take the necessary steps required,’ Dudley says.
She adds that students need to take the same approach and be alert without getting overwhelmed if they want to be at their best on exam day.
In other words, by learning how to remain calm under pressure, you’ll be better positioned to tackle challenging exam questions with clarity and confidence.
Sometimes stress is inevitable, but according to Dudley, the key to managing and reducing stress is spotting the signals early.
Some of the signs might be something that you feel, like an increase in heart rate, an increase in ‘worrying’ thoughts or an anxious feeling.
These are some symptoms to watch out for:
Here are some ways you can manage these symptoms.
Dudley’s tips for reducing exam stress before it takes hold include:
Relaxation:
Listen to music, take a bath, or do some deep breathing exercises. These calming activities can help you feel centred, calm, and clear-headed again.
Remember, a little relaxation can go a long way to keep stress at bay.
Exercise:
Exercise releases endorphins, which can help improve your mood and overall stress levels. Plus, it has both mental and physical benefits.
So, whether it’s going for a quick run or a light stretch, get moving!
Using a Mantra:
Repeating a word like ‘relax’ or ‘calm’ in your head can be surprisingly effective.
It’s like a gentle nudge, giving your brain permission to take a break.
Positive Self-Talk:
Tell yourself things that reduce worry, like ‘you’ve got this’ or ‘it will be okay’.
A little pep talk can make a big difference; talking to yourself with kindness and compassion is key to remaining calm under pressure.
Maintain a Healthy Lifestyle:
Eat well, get plenty of sleep, and stay hydrated. Your body and mind will thank you. Remember, you’re not a robot—you need proper fuel and good nutrition to function!
Pleasant Events:
Make time for friends, family, and hobbies, even during stressful times. It’s important to keep a balance and enjoy the little things in life.
Time Management:
Stay organised and don’t take on too much.
Prioritise the items on your study to do list and give yourself some breathing room from the chaos of exams. Remember, this too, shall pass.
Breathe:
Breathing can be your best friend when trying to remain calm under pressure or stress. If you find yourself rattled at all during the exam, just take a deep breath. A deep breath is your body’s way of sending a signal to your brain that everything will be okay.
Avoid multi-tasking:
Stick to one part of the exam as opposed to trying to do multiple elements at once. If you try to multi-task during the exam, your head might become scattered, which can leave you more prone to errors.
Stay Cool (especially after the exam is over):
If you’re experiencing heightened stress during or after the exam, practising mindfulness will help you stay cool and reconnect with the present moment. One mindfulness technique to practice is the 5, 4, 3, 2, 1 mindfulness method. It is a grounding technique where you name:
It is a great way to de-stress, bring yourself back to the present moment.
Knowing how to ditch any remaining exam stress and stay calm under pressure is an art that will take time and effort to master, so it’s important to ask for help when you need it.
When you’re feeling stressed or overwhelmed, it’s important to know that there are plenty of resources to help you manage.
Headspace has a range of suggestions for students, and don’t forget the power of just having a conversation with a family member or friend you trust to fall back on.
Interested in learning about stress and how to manage it? Study psychology at Deakin.
">
Interested in learning about stress and how to manage it? Study psychology at Deakin.
Psychologist and Lecturer, School of Psychology, Faculty of Health, Deakin University
