Dissolving the Doubt: Simple Steps to Exam Calm

Exam season can bring a wave of pressure for students, whether they are in mainstream schools or part of a homeschool exam support system. The key to navigating this period is effective exam stress management. Understanding and applying strategies to reduce anxiety not only improves performance but also helps retain knowledge for the long term.

Ntsako Mandlazi, who manages the Good Work Foundation’s Bridging Year Academy (BYA), advises that genuine understanding of material is more beneficial than last-minute cramming. “Every time I entered the exam room or joined an online exam and wasn’t prepared, I felt very anxious – and that affected my results,” she recalls. Her experience shows that preparation is directly linked to calmness and confidence during exams.

Here are practical tips, drawing from Mandlazi’s insights and her BYA students, for exam stress management.

1. The Power of Deep Understanding over Rote Learning

A common pitfall is trying to memorise information parrot-style without grasping the core concepts. Mandlazi believes it is essential to comprehend the information being absorbed. “It’s really about how well you know and understand the work, so that the knowledge can serve you in the future,” she says. This approach not only aids in exam stress management but also ensures that learning is durable.

For homeschooling parents, this means encouraging critical thinking and application of knowledge rather than just recall. Facilitate discussions, real-world connections, and project-based learning to deepen understanding.

2. Strategic Preparation: Your First Defence

Last-minute rushes are a primary source of exam anxiety.

• Start Early: Do not leave studying until the day before your exam. Knowing you have covered everything provides peace of mind.
• Get Organised: Well in advance, ask all necessary questions and ensure you have all required supplies, like stationery or access to online platforms. This sense of control helps calm nerves.
• Structured Study Plan: Break down subjects into manageable chunks. Use a planner to schedule study sessions and revision. This is a core component of effective study techniques.

The South African Depression and Anxiety Group (SADAG) often highlights that proactive planning can significantly reduce exam anxiety by providing a sense of control.

3. Managing Expectations and External Pressures

Pressure from family and peers can be intense. “Remember that it’s your life and your exam – and you can control the situation by being well prepared,” is key advice.

• Focus on Your Own Pace: In a homeschooling environment, there’s often more flexibility. Use this to your advantage by aligning study goals with the student’s learning style, not external benchmarks alone.
• Open Communication: Parents and educators should foster an environment where students feel comfortable discussing pressures. Reassure them that their best effort is what truly matters.

Dr. Melodie de Jager, a South African developmental specialist, often speaks about the importance of intrinsic motivation and self-referenced achievement rather than constant comparison, which helps with exam stress management to cope with pressure.

4. Cultivating Calm: Mindfulness and Breathing

Even with excellent preparation, nerves can strike.

• Mindfulness Practices: Practise mindfulness techniques to calm down and bring your attention back to the present moment. Simple breathing exercises can be very effective.
• Visualisation: Encourage students to visualise themselves calmly approaching the exam and successfully answering questions. This can be a powerful tool for mental wellness for students.

Many resources, like those from The Mindfulness Institute of South Africa, offer guided practices suitable for students.

5. Prioritising Physical Wellbeing

The mind-body connection is crucial during stressful periods.

• Sufficient Sleep: Ensure enough sleep and rest before an exam to be mentally fresh. Sleep deprivation impairs cognitive function and heightens anxiety.
• Healthy Diet: Eating healthily prepares both body and mind. Avoid excessive sugar and caffeine, which can lead to energy crashes and increased nervousness.
• Regular Exercise: Physical activity is a great stress reliever and helps improve focus. Even short breaks for movement during study sessions can be beneficial.

6. Minimising Distractions for Maximum Focus

In today’s connected world, distractions are abundant.

• Limit Social Outings (Temporarily): When preparing for an exam, it might be necessary to reduce social activities temporarily. Think about future goals and the study required to achieve them.
• Digital Detox: Avoid constantly checking your phone to maintain full focus on studies. Designated “phone-free” study times can greatly improve concentration. This is especially important for students using online resources, where the temptation for distraction is higher.

7. The Importance of a Supportive Environment and Seeking Help

Mandlazi advocates for a holistic mind-body approach to studying and stresses that students need to be in the right psychological frame of mind.

• Acknowledge External Factors: Even the brightest students can be affected by adverse situations, such as issues at home.
• Reach Out: “If you’re struggling, ask for help and engage with your peers or teachers, who’ll guide you through it,” she advises. For homeschoolers, this support network might include parents, tutors, online teachers, or homeschooling community groups.

What are your go-to strategies for exam stress management, or what concerns you most about it? Share your experiences and questions in the comments below. We can all learn from each other! For more insights and support for your homeschooling journey in South Africa, share this article and subscribe to our weekly newsletter!