The secret to staying calm under pressure

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 Year 12 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 you cool, calm and collected under pressure (very mindful, very demure).

Firstly, what drives our response to stress?  

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.  

(BRB: Busy googling ‘How to remain calm under pressure’ whilst knocking back another shot of espresso.)  

According to Dudley, the reasons why we respond to stress in certain ways are multilayered and at the mercy 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, and highlights Dr Salvatore Maddi, founder of the Hardiness Institute who’s completed extensive studies into the ways people cope with pressure.  

Maddi coined the term HardiAttitudes, and argued that when people who are committed to striving through hard times tried to influence outcomes and challenge stressful situations, rather than lapsing into passivity they were more likely to handle stress better.  

In other words, by learning how to remain calm under pressure, you’ll be better positioned to tackle challenges head-on.  

Why are exams so stressful? 

‘Almost everyone feels nervous before an exam,’ Dudley explains.  

Exams can be stressful for a number of reasons such as people having high expectations of themselves, comparing themselves to others and the period of uncertainty between completing the exam and getting the results. 

But it’s important to manage the stress as much as possible, because it can have an impact on exam results.  

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. 

‘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. 

Under pressure: How to remain calm when stress levels rise

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. 

Exam management tips for students

Dudley’s tips for reducing exam stress before it takes hold include: 

1. Relaxation 

Listen to music, take a bath, or do some deep breathing exercises. Think of it as hitting the reset button on your brain.  

Remember, a little relaxation can go a long way in keeping stress at bay (because who doesn’t love a rhyme?). 

2. Exercise 

Exercise releases endorphins, which can help with improving your mood and overall stress levels. Plus, it has both mental and physical benefits.  

So, whether it’s going for a quick run or practicing the latest TikTok dance in your bedroom, get moving! 

3. 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 (and have a KitKat).  

4. Positive Self-Talk 

Tell yourself things that reduce worry, like ‘you got this’ or ‘it will be okay’.  

A little pep talk can make a big difference in how you feel and can be a useful thing to have in your toolkit as a student – especially during exam time, when you can barely remember to write your name on the paper, let alone to remain calm under pressure! 

5. 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! 

6. 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. 

7. 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.  

8. Stay Cool (especially after the exam is over) 

There are some people who always look calm and relaxed, no matter the situation.  

While it’s easier said than done, try taking a leaf out of their book and try not to stress over things you can’t control.  

There are a million things more fun that stressing about how you did in the exam so in the words of Elsa from Frozen, ‘Let it go.’   

Know how to ditch exam stress and remain calm under pressure  

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.  

Know that you’re not on your own 

When you’re feeling stressed or overwhelmed, it’s important to know 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.