Preparing for exams
Start a revision programme in good time before the exams. Whilst you do not want to 'peak' too early, leaving revision too late is an excellent recipe for stress. Doing the work takes less effort than thinking about doing the work!
A certain amount of pressure is good for us and helps us perform well. But this is different from the popular game of "look how stressed I am" which is supposed to impress others with how hard one is working. Similarly, maintaining some balance in life and some perspective on the exams is different from that other popular game of "look how cool (and on top of my work) I am"!
On the day of the exam
Looking after yourself - for example, getting enough rest and eating reasonably - is more important and effective than trying to do some last minute cramming. This is a day to have planned beforehand and to take things gently in order to conserve your energy for the examination(s).
Don't get up very early, as this will just make you more tired. Eat breakfast, but do not drink too much liquid! If you have spare time, do something you find relaxing - have a bath, go for a stroll - and keep away from those whose stress levels are contagious.
Rather than trying to learn any new material, perhaps just look over a few key points.
Arrive at the exam hall comfortably in time but not too early; the tension hanging over this short period of waiting just before the exam is highly contagious so you do well to minimise your exposure to it!
It is natural to feel some anxiety when you go into the examination room. Use the few minutes before you are allowed to begin to do some simple relaxation and breathing exercises; sit back and separate yourself mentally from those who are getting stressed.
Read the exam paper through slowly. When you have chosen your questions read them through twice to make sure you have understood and not misread the question. If you are allowed to do so, underline key words or phrases in the questions.
Answer the correct number of questions and divide your time equally between them - or according to the marking scheme if questions have different weighting. With essay questions, you will get more marks overall by doing three (say) average answers, than by doing two brilliant ones but leaving the third question undone!
Some people write out essay plans to all the questions they need to answer at the beginning, so they can add things as they occur to them while working on other answers; others take each question in order. Which method works best for you, or is most appropriate to the format of your exams? After doing your plan, look back at the question and check you are answering the question asked - you do not get credit for a brilliant answer to a question you were not asked!
Take regular 'micro-breaks': whenever you pause at the end of writing a paragraph or stop to think for a moment, put your pen down and sit back, even if just for a moment.
If you start to panic during an exam
In an examination situation it is not uncommon for one's mind to go blank for a moment, or to be confused by a question put in an unfamiliar way. At these times it is easy to begin to panic. This is likely to take the form of doom-laden thoughts as well as physical symptoms such as feeling your heart racing, feeling faint, hot or sweaty. Although these symptoms are disturbing, perhaps even frightening, they are in fact very common and are not at all dangerous.
First, pause for a few moments: put your pen down and sit back; slow your breathing down a little. Let your body relax. Relaxation and breathing exercises will help to reduce these symptoms. Reassure yourself that you are not going to collapse or lose control - these things never happen because of anxiety. Push upsetting thoughts to the back of your mind and re-focus your attention on relaxing, and then back on the exam itself. No matter how bad the anxiety feels, do not leave the exam as the anxiety level will fall within a short space of time. Panic is always time limited and the symptoms will reduce in a short while.
When you are able, get back to work - remember that it is better to put something down rather than nothing.
After the examination
Before the day of the exam, it can be a good idea to decide what you are going to do immediately after the exam ends. Standing around and joining in with others' delight or dismay is almost always discouraging. If you have something already planned you can simply leave others to do the post-mortem, while you go and do something more enjoyable.
If you are exhausted, some food or a sleep may help; if you are still wound up, you could do something physical, such as go for a run or a swim. If you are going to meet up with someone, you could agree with them that you will only talk about the exam for 5 minutes - or even not at all.
After the examination
Before the day of the exam, it can be a good idea to decide what you are going to do immediately after the exam ends. Standing around and joining in with others' delight or dismay is almost always discouraging. If you have something already planned you can simply leave others to do the post-mortem, while you go and do something more enjoyable.
If you are exhausted, some food or a sleep may help; if you are still wound up, you could do something physical, such as go for a run or a swim. If you are going to meet up with someone, you could agree with them that you will only talk about the exam for 5 minutes - or even not at all.