Managing Exam Anxiety: A Mental Health Guide for Students & Parents

Every year, during IGCSE and IB exam season, many students find themselves experiencing  the weight of pressure over the warmth of Spring. Sweaty palms, sleepless nights, and even self-doubts—wondering if they’ve “prepared enough.” 

If you’re experiencing similar feelings, remind yourself: this is very common.

Already in 1908, Robert Yerkes and John D. Dodson found that moderate stress can actually enhance performance. In other words, a little bit of anxiety shows that you care about the exam, and that concern can drive you to do your best.

The purpose of this blog is to help students and parents understand and apply practical methods to prevent and manage exam anxiety before, during, and after the exam. When we learn to coexist with stress rather than trying to avoid it, we will not only improve exam performance but also enhance our resilience and overall mental health.

The Key Before the Exam: Consistent Self-Care Habits Are the Best Preparation

During exam season, many students focus most of their energy on reviewing and practicing exam questions but often overlook one crucial resource—their physical and mental well-being. In fact, establishing and maintaining regular self-care habits is fundamental in combating anxiety, maintaining focus, and performing well. 

During this high-pressure period, there are certain healthy habits that are non-negotiable—they are like the “basic equipment” you need for exam preparation.

Think about it that way: You won’t go on a hike without making sure you have enough water and snacks with you for the way. Your body simply won’t be able to keep up. The same principle applies for “Brain Hikes” such as exam season. 

• Regular Sleep Schedule: Staying up late to study may seem productive, but according to neuroscientist Matthew Walker in Why We Sleep (2017), sleep deprivation significantly compromises the brain’s ability to function optimally. Adequate sleep is essential for consolidating memories, enhancing focus, and supporting sound decision-making. Walker emphasizes that even short-term sleep loss can impair learning, reduce concentration, and increase emotional reactivity—factors that are especially detrimental during exam season. While maintaining a consistent sleep schedule is beneficial, it’s okay if you sleep an hour more or less than usual—what matters most is tuning in and listening to what your body truly needs, rather than sticking rigidly to a fixed schedule.
  

• Balanced Diet: Try to reduce high-sugar, high-fat, and overly processed foods, and focus on consuming protein, vegetables, fruits, and plenty of water. This creates a stable foundation for both your body and emotions.
  

• Moderate Exercise & Physical Activity: You don’t need to train intensely; simple activities like walking in the park, stretching, or even jumping in place can help release pressure and balance emotions.
  

In addition to caring for your physical health, it's just as important to pay attention to your psychological well-being and environment. These seemingly small adjustments can give you room to breathe and recharge in the midst of pressure:

• Make Room for Emotions: Anxiety, nervousness, anger, and helplessness aren’t bad—they’re signals. Rather than suppressing these emotions, try to acknowledge them. You can use an Emotion Wheel to help identify and express what you're feeling, turning vague sensations into something more tangible and easier to manage.
  

• Establish a Consistent Study Routine: Having a set routine helps your body and brain know when it's time to focus and when it's time to rest. Maintaining a rhythm is far more effective than cramming at the last minute. Even if you only stick to one fixed activity each day, it’s a great start.
  

• Limit Media Usage: Especially before bedtime, reduce distractions from social media and screen time to give your brain a true “shutdown” and ensure deeper, more restful sleep.
  

• Organize Your Study Space: A clean and orderly workspace not only reduces distractions but also gives you a greater sense of control over your learning process.
  

• Learn to Set Healthy Boundaries: You don’t have to say yes to every request or invitation. Learning to set boundaries and decline is a basic form of self-respect and protection.
  

• Try to reflect about your most recent exams. What signs of stress are normal for you to experience? How long do they usually last? What testing strategies work best for you? What is your plan if you are not sure about a question? Developing a test taking strategy ahead of time will help you reduce your stress levels during the exam and problem solve more effectively.
  

• Be Kind in Your Self-Talk: Remind yourself that stress is a normal response to something you care about. Practice noticing not just what you haven’t done, but what you have handled well. When we spend less time criticizing ourselves or worrying excessively, we actually free up more mental space to focus, plan, and study effectively.

Remember, the goal of these habits is not perfection, but to create a reliable daily rhythm. When faced with challenges, these routines will support you.

During the ExaM - What to Do When Anxiety Strikes? Use These Techniques to Stabilize Yourself

Even with the best preparation, it’s still common to experience symptoms of anxiety during the exam—racing heart, blank mind, sweaty palms. These are natural reactions when your body faces pressure. You don’t need to eliminate anxiety, but rather learn how to manage it while staying grounded and focused.

Here are a few techniques to help you quickly adjust your body and mind, and regain your rhythm during the exam; these can also be applied just before entering the exam room:

• 5-4-3-2-1 Sensory Exercise: One way to reconnect with the present moment is by engaging your senses. Sequentially name: 5 things you can see; 4 sounds you can hear; 3 objects you can touch; 2 scents you can smell; 1 taste you can sense. This exercise helps pull you out of the overwhelming thoughts in your mind and refocus your breath and awareness.
  

• Rainbow Walk: Find a moment to mentally observe the seven colors of the rainbow—red, orange, yellow, green, blue, indigo, violet—and mentally name them. This simple exercise helps you disconnect from anxiety and create a sense of safety in the moment.
  

• Box Breathing: Inhale for 4 seconds → hold for 4 seconds → exhale for 4 seconds → hold for 4 seconds. Repeat 3 to 5 times. This breathing rhythm effectively reduces physical tension and helps your brain regain clarity for clearer thinking.
  

• Mini Meditation: Close your eyes for 10 seconds and imagine yourself in a peaceful environment, like your favorite beach, a cozy corner of your room, or a quiet forest. Even just a few seconds can give your emotions a much-needed break.
  

• Affirmations: Silently repeat statements like "I know I am capable of this," "I will do my best," or "I can manage these anxious feelings." These affirmations break the cycle of self-doubt and help you return to a stable state.
  

• Focus on the Current Question: If you find yourself distracted by thoughts like “What if the next question is harder?” or “Am I writing too slowly?” remind yourself to focus only on the question at hand. Take it one step at a time.
  

When you begin to feel frustrated or discouraged, remember: you can pause and try using one of these small techniques to help yourself feel better. These methods may not make the anxiety go away completely, but they will help you regain a sense of stability and shift your focus from worry to your goal.

After the Exam: Releasing Pressure & Rebalancing

After finishing an exam, regardless of the result, you deserve a sense of closure, not rushing straight into the next round of anxiety.

Reset Your Mindset in 4 Steps: 

1. Notice Your Inner CriticMany students replay the questions and answers in their minds repeatedly, draining their mental energy. If you need to reflect, set a time limit—e.g., “I’ll think about it for 10 minutes and then move on.”
   

2. Practice Grounding Techniques After the exam, your mind and body are often tense. Engage in deep breathing, take a walk, or do simple stretches to help relax and release stress.
   

3. Recognize What You Did WellEven if you didn’t answer every question perfectly, acknowledge your efforts: you kept your pace, you pushed through to the end, you managed your time well—these are all worth celebrating.
   

4. Be Kind to Yourself and Use Positive AffirmationsLearn to appreciate your effort and progress. Remind yourself that the time and energy you invested are valuable, regardless of the outcome.
   

Before the Next Exam on the Following Day, You Can Also Do ThiS:

• Allow Yourself to Truly Relax:Even if it is only for one hour, watch a movie, listen to music, draw, exercise, or simply lie down and do nothing. These are not wastes of time, but essential periods for emotional recovery.
  

• Give Your Emotions an Outlet:If you have something on your mind, don’t bottle it up. Write in a journal, draw, write poetry, or chat with friends. Channeling your anxiety into creativity and expression can be a great way to release pressure.
  

• Reflect on your test taking strategies: What worked well? What do you want to try out next time? 
  

How Can Parents Help?

For parents, exam season can also be stressful. Sometimes, even though your intention is to care, your approach may unintentionally add more pressure on your child. Here are some ways you can offer support:

• Instead of asking, "How did the exam go?", say, "How are you feeling today?"
  

• Help your child maintain healthy habits, like having regular dinner times, going for walks together, or reminding them to drink water.
  

• Avoid tying their self-worth to their grades. Emphasize that the effort and progress made throughout the process are worth celebrating, not just the final score.

• Create space where exams aren’t the topic of conversation, allowing your child to have some respite.
  

• Share how you are managing your own stress at work before a big project, and also share mistakes you made and times when you overworked yourself and what was the result of doing so. Modeling sharing will increase the likelihood of your teen sharing how they feel with you too. 
  

Anxiety is Not the Enemy; It’s a Signal In our clinical and educational experience, exam anxiety is a common yet often overlooked psychological issue among international school students. It’s not a sign of weakness, but rather a reminder that we need to take care of ourselves.

With good prevention strategies and practical intervention techniques, students can learn to stay grounded under pressure, and parents can be the gentle yet firm supporters they need. We encourage every student and family to treat this exam journey as an opportunity to build mental resilience. After all, life will present many more moments where you’ll need to handle stress and self-challenge. The habits and mindset developed during the IGCSE and IB stages will be a long-lasting asset.

If you or your child are experiencing high stress or anxiety, feel free to reach out to us or seek professional mental health support. We believe that a healthy mind is the best investment for every student.

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Written by: Pei-Yu Lin Counselor at Linden Global Learning and Support