There’s no doubt about it – exams are scary. But why exactly is this? What is it about an exam scenario that stresses us out and how can we make it feel okay?
To answer these questions, we’re going to have to take a trip back in time and look at how our ancestors evolved their abstract thinking skills. At the same time, we’ll look at how mindfulness can actively help shift the way we think about exams.
About 70,000 years ago, or thereabouts, a critical development happened in how the human brain processed experiences.
Over a relatively short time (in evolutionary terms), scientists believe we stopped simply experiencing primal urges (safety/hunger/tiredness etc.) and responding to them.
Instead, we started to be able to imagine, analyze and believe in things that didn’t exist. This meant not only could our brains respond to the threat of a real predator in front of us, but also to the perceived or imagined threat of a predator. This shift had really interesting consequences for our future relationship to threat.
Developing imaginations also meant we started to believe in the same things as our peer groups. As a result, if a member of the tribe stopped behaving in a way that supported the tribe’s survival, other members might start to doubt their usefulness as a member of the community.
At this time, social isolation meant no share of the food and no protection against predators. Inclusion was directly linked to survival. Essentially the physiological consequences of not meeting societal expectations were the same as coming face-to-face with a lion: fight or flight.
Fast forward to the present day and the context of English language exams. Exams are a type of societal expectation: a standard of language proficiency which a student is required to meet to prove their usefulness in a community who speaks that language.
Thinking about it this way, it’s no wonder we can experience stress and panic at the thought of an exam or in the exam room itself. In evolutionary terms, an exam = a lion or the possibility of social exclusion!
Fight or flight mode is designed to help us overcome or escape danger as quickly as possible.
When fight or flight is activated, our brain shuts down the bodily functions it doesn’t need to survive. This includes digestion, language creation, creative and strategic thinking, writing, and deeper breathing.
Unfortunately, some of these are key to performing well in a language exam!
Psychologists have identified that, especially in an exam course context, “extremely high stress levels[…] can affect your cognition, negatively impacting your memory and ability to complete a task. Over time, chronically high stress levels can also impair your ability to form new memories, so high stress levels all semester long could impact your final exam performance later.”
This means that high stress levels in the exam make it hard to perform at one’s best, and stress in anticipation of the exam can mean that the content is not learned properly in the first place.
Ultimately, we want to make the exam scenario seem safe. When our mind and body do not perceive danger, they will allow the ‘rest and digest’ functions to become active and allow our performance to flow.
There will of course be some nerves. But the key is to help the student stay in that sweet spot of clear thinking before the stress takes over and turns into panic.
Here are three ways we can help:
Practice some simple mindful breathing with your students. Mindfulness refers to the awareness that we find by focusing consciously on the present moment, objectively, with compassion and without judgment.
It takes us back into the physical reality of the present moment and out of anxious thought cycles, which can make our stress spiral out of control. Practicing regularly ahead of the exam will help build up neural connections in the brain around the areas that help us relax and stay calmer in stressful situations.
The following straightforward routine can be used both regularly at the start of class and by the student in the exam itself if they feel panic rising:
Make the exam scenario as familiar as possible in advance. Anything you can do to make the exam conditions appear less threatening ahead of exam day will be of great benefit.
This may be as simple as making conditions surrounding regular progress assessments as close to the main exam as possible, so it is less strange on the day. If you have control over the exam day itself, make this as low pressure as possible.
Foster a growth mindset with your students by using the word ‘yet’ with them. Encourage them to replace ‘I can’t do it’ with ‘I can’t do it yet’. This simple word takes them out of comparison mode with where they think they should be in terms of language ability and helps them stay focused on where they are, reducing self-pressure.
All of the above strategies are designed to take away the threat of a lion in the exam room when the day comes.
Wishing your students all the very best for their exam preparation and good luck!
Food is not just a means of nutrition; it can be a vibrant part of a culture's identity. English cuisine, influenced by its history, boasts a range of interesting and sometimes puzzling food names (some even puzzling native English speakers). Let's explore the stories behind some of the most well-known English food names.
Studying at a UK university can be an amazing experience, but it comes with financial obligations. If you're thinking about studying abroad, it's essential to thoroughly research the cost of living in the UK and create a budget that works for you.
We’ve created a simple guide to help you get an idea what to think about when it comes to researching the living expenses in the UK for international students. To make sure you're prepared before you head off to the UK.
As you prepare for your trip abroad, there are various expenses you'll have to pay for before leaving your country. These one-time expenses include fees for a UK student visa, university fees for international students, and course materials.
Although these costs can be significant, it's important to include them in your budgeting.
After moving to the UK, you will have regular expenses to take care of such as rent, transportation, household and phone bills. These expenses remain consistent throughout the year and can be easily planned for.
As an international student in the UK, you may face various living expenses that can vary based on your individual circumstances.
For example, If you often travel on weekends or spend a lot of time going out with your friends, it's best to overestimate those expenses.
It's important to consider your expenses for socializing, shopping for clothes, and pursuing hobbies. If you have a limited budget, it's crucial to monitor these expenses closely.
If you're planning to study in the UK, keep in mind that the cost of living will depend on your location. Living in a big city versus a small town can result in significantly different accommodation costs.
For instance, the average one-bedroom rental can range from £1100 in a smaller city like Oxford to £1,695 in metropolitan London.
If walking isn't an option for you, then you should consider budgeting for transportation. In Glasgow, a monthly pass for public transportation costs £63, while in Manchester, it will cost you £74.
If you're someone who likes to stay active and exercise, you may also need to account for workout costs. Even with student discounts, joining the university gym in Cambridge will cost students about £35 per month, compared to £22 at the on-campus facilities in Leeds.
Before deciding where to study, it's important to research the cost of living in different cities and regions to ensure it fits within your budget due to the variation in costs.
Do you know any international students who have studied at the university you plan to attend? Or is there a student organization you can contact for information?
Reaching out to current students can provide insight into their daily expenses and they might even offer great tips on where to find good deals or places to avoid.
The cost of student housing varies based on the type of accommodation you prefer. Are you interested in living on campus, renting your own place, or sharing with fellow students off campus? Most schools provide comprehensive details about housing options, including contact information for potential roommates, landlords, or homestay families.
To help with budgeting as a student in the UK, you can use a budget calculator like the one provided by the Universities and Colleges Admission Service (UCAS).
The calculator also offers the convenience of selecting your school from a list for accurate local costs.
With all these expenses, a bit of extra income would be helpful for any student. One possible way to supplement your finances during your studies is through tutoring. You can consider tutoring children or your fellow students at the university. It's important to note that international students are allowed to work up to 20 hours per week during the school year while on a student visa.
Your university's career center can assist you in finding part-time work opportunities, especially if you are looking to gain experience in your field of study. Maybe you're looking to work in a pub or restaurant to improve your English skills and experience the local culture.
Scholarships are available for both undergraduate and postgraduate studies, either directly from universities or through government initiatives. Non-EU nationals seeking postgraduate studies can apply for specific scholarship programs.
Although it may seem overwhelming, estimating your cost of living only requires a few calculations. Simply add up your fixed and variable expenses, as you would if you were living in your home country.
As a helpful reference, we have provided an example of a monthly budget for a student living in Nottingham. The budget is calculated using average spending data obtained from a UK student budget calculator.
Item |
Cost |
Rental apartment |
£385 |
Transportation (monthly pass with student discount) |
£49 |
Utility bills (electricity, gas, water, etc) |
£46 |
Gym membership (university gym) |
£23 |
Phone and internet |
£27 |
Grocery shopping |
£73 |
Bank fees |
£30 |
Clothes and personal items |
£50 |
Takeaway and eating out |
£70 |
Total |
£753 |
It's common to come across discounts for students, like deals on food at campus eateries, special phone plans, or lower prices at certain shops and restaurants.
Don't miss out on these opportunities and make sure to ask about them. Keep in mind that this budget doesn't cover expenses for shopping or hobbies, so take those into account based on your individual situation.
If you're able to work while studying abroad, it can help ease some of the financial strain.
There are lots of resources online regarding financing and budgeting whilst abroad so make sure to do your research and check them out.
Thinking of studying abroad? Trying to find the best way to study in Canada? There are so many options/pathways that it can feel overwhelming and complicated.
Thankfully, there is a simple and efficient way, called the Student Direct Stream (SDS). It is well-known that studying in Canada is a popular option among overseas students.
The latest figures from Immigration, Refugees and Citizenship Canada (IRCC) for 2022 show that Canada has achieved an all-time high in terms of the number of international students. By the end of October 2022, they had processed over 750,300 study permit applications.
SDS was introduced by the Canadian Government to help students from eligible countries get their study permits quickly.
Since its introduction, it has been a popular pathway for students looking to follow their dreams of living in Canada to study. This is because it has a streamlined application process, which requires less documentation and boasts a success rate of 70%.
If you meet the criteria, you can use this express study permit processing route, which can be quick as 20 days.
We are proud to announce that the Canadian Government (IRCC) now accepts our top-rated English proficiency test, PTE Academic, for SDS applications. Results are delivered in only two days, making the process of applying to study abroad in Canada even faster.
Did you know that PTE Academic is accepted by 91% of universities and over 60% of colleges in Canada? Whether you're applying for the SDS or Non-SDS route, PTE Academic is the perfect test for you.
You don’t have to just take our word for it, try our free English taster test and see how you get on.
To apply for a study permit through SDS, you must submit your application online and meet certain requirements. You must be migrating to study from one of these countries.
What you need to qualify:
If you meet all the above criteria, then you will need to submit the following for your online application:
The SDS is an excellent option for those looking for a speedy and easy way to learn in Canada. With streamlined application processes, high success rates, and the acceptance of PTE Academic, it's a brilliant pathway to consider.
If you want to learn more about PTE Academic and sign up for our updates about SDS, you can visit the PTE website.
For further information about the SDS program, you can visit the IRCC website.
