What is studying & exam stress?
Studying and exam stress is something many young people experience. It often stems from the fear of failing, pressure to perform well, or past negative experiences with exams. Young people might recognise the feeling of stress but struggle to describe it. You might hear them say things like:
- “I feel overwhelmed.”
- “I can’t focus.”
- “I feel sick before exams.”
Stress can affect both the mind and body, leading to difficulty concentrating, feelings of anxiety, or even physical symptoms like headaches and stomach pains. With increasing pressures from school and society, exam stress has become more common and can sometimes be linked to other conditions like anxiety or depression. However, it is manageable with the right support and strategies.
Managing studying and exam stress doesn’t have to be overwhelming. By developing effective study habits, incorporating relaxation techniques, and seeking support from trusted people, young individuals can navigate their academic challenges with greater confidence. With the right tools and guidance, students can approach their studies in a healthier and more balanced way.
15% of GCSE students are highly test anxious
Girls are twice as likely to experience test anxiety than boys
78% of headteachers report increasing requests for alternative student exam hall arrangements
1 in 5 students say they experience panic attacks due to exam-related stress
What causes it?
Exam stress can be triggered by several factors, including:
Lifestyle Choices
- Poor diet.
- Lack of sleep.
- Over-reliance on caffeine or stimulants.
Study Habits
- Unclear expectations or inefficient study methods.
Psychological Factors
- Negative self-talk or perfectionism.
- Feeling out of control or overwhelmed by workload.
Other influences, such as socioeconomic status, gender differences, and family pressures, can also contribute to exam stress. Recognising these triggers allows students to better manage their stress and seek appropriate support.
What are the symptoms & effects?
Studying and exam stress can bring about a range of emotional and physical symptoms. Here’s what to look out for:
Physical Symptoms
- Difficulty sleeping.
- Constant fatigue.
- Headaches or stomachaches.
Emotional Symptoms
- Increased anxiety or irritability.
- Withdrawal from social activities or loss of interest in hobbies.
Cognitive Effects
- Struggling to concentrate or retain information.
- Feeling like your mind goes blank during exams.
These effects can be more intense for some, particularly perfectionists or those prone to worry. It’s important to recognise these signs early and address them to prevent stress from escalating.
How can it be managed?
Managing studying and exam stress requires a balanced approach. Here are some strategies to help:
Healthy Habits
- Prioritise sleep, eat well, and ensure regular exercise.
- Take regular breaks during study sessions to avoid burnout.
Support Networks
- Reach out to friends, family, or teachers for encouragement and advice.
- Consider talking therapies such as cognitive restructuring or relaxation techniques.
Study Planning
- Create a study schedule that breaks down tasks into manageable pieces.
- Use techniques like spaced repetition and active recall to enhance learning and retention.
Relaxation Techniques
- Practise deep breathing exercises or meditation to calm nerves before and during exams.
- Use positive self-talk to boost confidence and reduce anxiety.
If stress feels overwhelming, it’s important to seek professional guidance. Medical professionals can offer support, and in some cases, medication may be recommended to manage severe anxiety.
By taking these steps, young people can manage their stress and approach their exams with greater calm and control, making their academic experience more manageable and less overwhelming.
How can hypnotherapy help?
Solution-Focused Hypnotherapy (SFH) offers a valuable tool for managing exam stress and anxiety among young people. Unlike traditional therapies that focus on past experiences, SFH looks forward, helping individuals visualise their ideal future and create actionable steps to achieve it. This method fosters positivity and encourages the use of personal strengths to overcome challenges.
Benefits of Hypnotherapy for Exam Stress
- Calm the Mind: Hypnotherapy teaches deep relaxation techniques that reduce anxiety and stress levels during exams.
- Improve Focus: By building confidence and concentration, hypnotherapy helps young people perform better under pressure.
- Strengthen Resilience: Hypnotherapy equips young people with coping strategies to manage stress, building resilience for both academic and personal challenges.
Solution-Focused Hypnotherapy helps students approach their studies with a calm and positive mindset, ensuring they are better equipped to thrive both academically and emotionally. By reducing stress and enhancing focus, hypnotherapy allows young people to navigate their academic challenges with greater ease and confidence.
Our Studying & Exam Stress Specialists
Benn Baker-Pollard
Sittingbourne
Carmen Harrington
Market Harborough
Caroline Prout
Thrapston
Chris Johannes
Spalding
Claire Noyelle
Maidstone East
Dawn Ibbetson
Chelmsford
Gary Johannes
Peterborough
Jill Whitehouse
Newcastle upon Tyne
Keeley Smith
Southend-on-Sea
Kerry Seymour
Weston-super-Mare
Peter Ely
Islington
Victoria Anderson
Sunderland
Why Choose Inspired To Change
Our solution focused hypnotherapists empower you to better understand your brain, helping to guide you towards solutions and achieve the outcomes you want. We have a team of fully trained hypnotherapists, giving you the choice of who to work with and how you want to work with them. Solution focused hypnotherapy is just as effective in-person or online in the comfort of your own home, so you can find the ideal therapist to help you reach your goals.
Every one of our hypnotherapists is recognised by governing bodies like the National Council for Hypnotherapy, the UK’s leading not-for-profit hypnotherapy professional association. They have all trained with Clifton Practice Hypnotherapy Training, one of the leading hypnotherapy schools in the UK.
