Preparing for exams is like a zombie apocalypse. Your brain’s the walking dead, your motivation’s eaten alive, and stress is chasing you down. The only difference? You don’t have to fight off zombies with a bat. But what’s the real secret to surviving exam season? It’s protecting your mental health, because you really don’t need to have a brain that’s completely fried before the tests even start.
These times can be extremely stressful for students, especially in high school. Many students feel anxious, tired and burnt out during exam season because of the pressure to do well and meet people’s expectations. Because of this, it’s important to have proper coping mechanisms and take care of your mental health.
The Real Impact
Students’ mental health is heavily affected by exams. Anxiety and even burnout can occur from the pressure to perform well, meet deadlines, and take in a lot of information fast. QPA senior Ranaa Hasan said, “Exams definitely affect my mental health. The pressure to perform well, meet deadlines, and absorb a large amount of information in a short time can lead to anxiety, and even burnout.”
Therapist Ms. Jackie Rondinella, who works with teens in New York City, confirmed that this pressure is not uncommon, “I often see the stress manifest in feelings of anxiety, depression, and physical health symptoms,” she said. “Prior to exams, anticipatory anxiety is very common due to uncertainty about how a student might perform.” She also shared that anxiety can then turn into physical symptoms such as headaches, nausea, and restlessness. During exams this feeling can also be perpetuated if a student does not feel prepared or is faced with questions they might not have the answers to.
The first step to managing exam stress is knowing its impact. This cycle of stress can have long-term consequences. According to the National Institute of Mental Health, chronic stress, especially in teens can affect brain development, emotional regulation, and even physical health. Students can start looking for helpful solutions and seeking support once they know that they are having problems. Knowing that stress is normal can help with reducing the shame or fear in asking for help.
Support From Others
There are ways that schools could help students better manage their stress. For example, mental health workshops on stress reduction and relaxation strategies should be offered in schools. It can make a big difference to teach students these skills before their exams.
Algebra 1 teacher, Ms. Athena Colin stated, “I think that schools should make time for students to pause and check in with themselves or close their eyes, just giving them a small mental break.” This simple idea could help students refresh their minds during stressful days and improve focus which can make students feel more supported and understood.
Ms. Jackie Rondinella also suggests a more structured approach to self-care: “Students should create a self-care plan before, during, and after exams,” she said. “That means getting enough sleep, eating well, taking breaks while studying, and using calming techniques like deep breathing during the test. Afterward, it’s important to decompress—whether that’s through hobbies or spending time with loved ones.”
Positive Self-talk and Reflection
Another helpful strategy for managing exam stress is using positive self-talk and reflection. Ninth grader Fatoumata Sanogo shared, “Some things I do to manage my stress before or during the exam is remind myself the things I been practicing to get here now. I remind myself the answers were given to me throughout the year of learning.” Reminding herself of the effort she’s put in and the knowledge she’s gained helps her feel more confident and less anxious. This kind of mindset can encourage students to trust their preparation and stay calm during exams.
In the end, while exams are a significant part of student life, they don’t have to come at the cost of mental well being. With support from schools, simple self care practices and a shift in mindset, students can learn to handle academic pressure in healthier and more productive ways. Creating space for these conversations now will help build stronger, more resilient learners for the future.
