Stress & exam anxiety
Tools from behavioural therapy and research on exams. Guide: exam anxiety
This week: 0 min for you · Focus span 15 min
How are you right now?
After a few days you'll see here how your mood and stress develop.
Stress & exam anxiety
Tools from behavioural therapy and research on exams.
Write out your worries before the exam
10 minWrite freely about your exam worries for 10 minutes. Nothing is stored.
Anxious students scored clearly better afterwards: the worries no longer clog working memory.Ramirez & Beilock, Science 2011
Reframe the nerves
2 minRead a pounding heart as energy, not danger.
People who tell themselves “I'm excited” instead of “I must stay calm” perform better under pressure.Jamieson et al. 2010; Brooks 2014
Check a thought
5 minExamine a distressing thought like evidence: what speaks for it, what against?
The thought record is a core tool of cognitive behavioural therapy.
Worry parking
2 minNote worries down and postpone them to a fixed worry time.
Rumination is limited to a time slot instead of disturbing your whole study day.Borkovec et al. 1983
Progressive muscle relaxation
8 minTense and release muscle groups – short form.
Well supported against tension and trouble falling asleep.Jacobson; Kurzform nach Bernstein & Borkovec
5-4-3-2-1 grounding
2 minSee five things, hear four … – back to the here and now.
Helps in acute panic: the senses pull attention out of the spiral of thoughts.
Movement break
3 minStand up, stretch, loosen your shoulders, take a few steps.
A short bout of movement noticeably lifts energy and attention – better than the next coffee.
Exercises are no substitute for help if you've been feeling bad for a while. Talk to your university's counselling service. In a crisis: call your local emergency number or a crisis line in your country.