Reducing exam day stress

Amy Malloy
Amy Malloy
A girl sat at a desk looking at an exam paper, there are people behind her sat at desks in a row doing similar

What are the origins of exam-day stress?

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.

Why is fight or flight mode a problem for exam performance?

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.

What can teachers do to help?

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:

1. Practice mindful breathing

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:

  • STOP: Close your eyes. Take a moment to notice the physical sensation of the chair beneath you and the floor underneath your feet. Notice the sounds around you in the room and allow them simply to flow in and out without needing to follow them.
  • BREATHE: Focus your attention gently on your breath going in and out of your nose at the tip of the nostrils. Count ten breaths in and out, seeing if you can notice something new about each one. If you feel panicky, allow the breath out to continue a little longer than the breath in.
  • WATCH: Become aware of your thoughts and allow them to simply come and go, like clouds across the sky. Notice if you are holding on to something from the past or striving towards something in the future. Allow these to simply release and take your attention back to the breath in the present moment. Count another ten breaths. Then open your eyes and come back into the room.

2. Familiarize your students with the exam scenario

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.

3. Help students develop a growth mindset

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!

More blogs from Pearson

  • A woman walking around outdoors with a camera

    The benefits of taking part in foreign exchange programs

    By Charlotte Guest
    Reading time: 4 minutes

    If you are a student or one considering a gap year, the option of foreign exchange programs may have crossed your mind or been mentioned to you. More and more young people are taking advantage of exchange programs and reaping the transformative benefits that come with it.

    Let's have a look at some of the reasons why taking part in an exchange program can be a life-changing experience and how it can help you more than you think.

    What is a foreign exchange program?

    A foreign exchange program is an educational initiative where students have the opportunity to study abroad and immerse themselves in a different culture for a specified period, typically ranging from a few weeks to an entire academic year. These programs facilitate cultural exchange by allowing students to attend foreign schools or universities, live with host families or in dormitories, and engage in activities that foster intercultural understanding and personal growth.

    The primary aim of a foreign exchange program is to provide students with a global perspective, enhance their language skills, and expose them to different educational systems and cultural practices. By stepping out of their comfort zones, students can develop independence, adaptability and a deeper appreciation for diversity.

    What are the benefits of a foreign exchange program?

    1. Cultural immersion and global perspective

    Embracing diversity

    One of the most immediate benefits of an exchange program is the opportunity to immerse yourself in a different culture. Experiencing new customs, traditions and ways of life firsthand fosters a deeper understanding and appreciation of global diversity. This cultural immersion helps break down stereotypes and broadens your worldview, making you more open-minded and adaptable.

    Develop cultural understanding

    Living in a foreign country teaches you how to navigate and respect different cultural norms and practices. This cultural competence is increasingly valued in our interconnected world, enhancing your ability to work effectively in diverse environments and making you a more attractive candidate in the global job market.

    2. Language proficiency

    Enhanced language skills

    For language learners, an exchange program is an opportunity to achieve fluency. Experiencing a language firsthand is one of the best ways to learn a new language. Being surrounded by fluent speakers provides constant practice and exposure, accelerating your language acquisition in ways that classroom learning alone cannot match. You'll develop better pronunciation, expand your vocabulary and gain confidence in your speaking abilities.

    Real-world communication

    Using a new language in everyday situations—whether it's ordering food, asking for directions, or making new friends—helps solidify your language skills in a practical context. This real-world communication practice is invaluable, ensuring that your language proficiency extends beyond textbooks and exams to actual, meaningful interactions.

    3. Academic and professional growth

    Academic enrichment

    Exchange programs often provide access to unique academic resources and teaching methods that differ from those in your home country. Exposure to new perspectives and approaches can deepen your understanding of your field of study and inspire new areas of interest. Additionally, studying abroad can enhance your academic credentials, making your CV stand out to future employers or academic institutions.

    Career opportunities

    Experience abroad signals to employers that you possess qualities like independence, adaptability and cross-cultural communication skills. These attributes are highly sought after in today’s job market. Moreover, the networking opportunities during your exchange can open doors to international internships, job placements and collaborations that might not have been available otherwise.

    4. Personal development

    Building independence and resilience

    Living away from home in a completely new environment challenges you to become more self-reliant and adaptable. You'll develop problem-solving skills, resilience and the ability to thrive outside of your comfort zone. These experiences build character and prepare you for future challenges, both personally and professionally.

    Forming lifelong connections

    The friendships and connections you make during your exchange program can last a lifetime. You'll meet people from various backgrounds, creating a global network of peers and mentors. These relationships can provide support, inspiration and opportunities long after your exchange program ends.

    Boosting confidence

    Successfully navigating life in a foreign country, mastering a new language, and achieving academic success abroad can significantly boost your confidence. This newfound self-assurance can positively impact all areas of your life, giving you the courage to pursue further opportunities and take on new challenges.

    5. Engaging with the local community

    Volunteer and community projects

    Many exchange programs encourage participants to engage with their host communities through volunteer work or community projects. This engagement allows you to give back to your host country, gain a deeper understanding of local issues, and develop a sense of global citizenship. It's a rewarding experience that fosters empathy and reinforces the importance of contributing to the wider world.

    Gaining valuable work experience

    Participating in volunteer and community projects during your exchange program can provide significant work experience that is highly attractive to future employers. These projects often involve teamwork, problem-solving and project management, all of which are essential skills in any professional setting.

    By contributing to local initiatives, you can demonstrate your ability to adapt to new environments, work with diverse teams, and handle responsibility. Furthermore, these experiences can fill gaps in your CV, showcasing your proactive approach to skill-building and community involvement. Engaging in meaningful projects not only supports your personal growth but also highlights your commitment to making a positive impact, a quality greatly valued in any career field.

    Where can I sign up for exchange programs?

    There are many organizations and programs that offer exchange opportunities for students and language learners. Some popular options include:

    • Study abroad programs through universities or colleges, which often have partnerships with foreign institutions. Check with your institution.
    • Government-sponsored programs such as Fulbright or Erasmus, (depending on your location).
    • Check non-profit organizations in your country, they may also offer exchange programs.

    Conclusion

    Taking part in an exchange program is a life-changing adventure that offers myriad benefits for students and language learners alike. From enhancing language proficiency and cultural awareness to boosting academic and career prospects, the experiences gained through an exchange program are invaluable. By stepping out of your comfort zone and into a new world, you open yourself up to endless possibilities, personal growth and a broader, more inclusive perspective on life.

    If you're a student or language learner considering an exchange program, seize the opportunity. The world awaits, and the benefits are boundless.

  • Friends studying together around one big table

    8 things you should try to avoid when learning English

    By Charlotte Guest
    Reading time: 4 minutes

    Learning a new language is an exciting and rewarding journey, but it can also come with its fair share of challenges. As English learners, it's important to recognize and overcome the common pitfalls that could hinder your progress. Here, we provide advice and guidance on what not to do to make your English learning experience as smooth and successful as possible.

  • Students sat at a table with a teacher stood with them interacting with them

    Why don’t my students speak English in class?

    By Silvia Minardi
    Reading time: 3 minutes

    Last year, I contributed to a national research project with an article titled “My Students Don’t Speak English in Class: Why?”. The title originated from a concern expressed by a language teacher involved in the project, highlighting a common challenge faced by numerous language teachers. The difficulty of developing learners’ production and interaction skills is a well-known issue in language education.

    Large and increasingly diverse classes, limited time, and learners’ reluctance to speak in class are significant hurdles. During pair and group work, students often revert to their first language (L1), they lack confidence in speaking activities and end up avoiding all interaction in English. These observations are consistent with recent Global Scale of English (GSE) research findings, which indicate that 52% of English learners leave formal education without confidence in their speaking skills.

    Factors contributing to learners’ reluctance

    Several factors contribute to students’ reluctance to speak English in class. Psychological barriers such as lack of motivation, shyness, low self-confidence, fear of making mistakes, anxiety and concerns about negative evaluation play a crucial role. Linguistic challenges, including limited vocabulary, poor pronunciation, and insufficient grammatical skills, further exacerbate the problem.

    Task-related issues can also hinder speaking, especially when tasks are not well-matched to the learner’s proficiency level or focus more on accuracy than communication. Additionally, the classroom environment may not always be conducive to speaking, particularly for learners who need more time to formulate their thoughts before speaking.

    Positive teacher impact

    Fortunately, teachers can positively influence these intertwined factors. By creating a supportive classroom atmosphere and implementing well-designed tasks that prioritize communication over perfection, teachers can encourage reluctant students to participate more actively in speaking activities.

    Leveraging technology: Mondly by Pearson

    One effective tool that can help address these challenges is Mondly by Pearson. This learning companion is especially beneficial for learners who are hesitant to speak in class. Mondly by Pearson offers over 500 minutes of speaking practice, encouraging learners to use English in real-life situations and tasks that prioritize action and communication over accuracy. This approach allows for mistakes - they are part of the game - thus fostering a positive mindset, which is essential if we want to enhance our learners’ speaking skills.

    AI-powered conversations

    A standout feature of Mondly by Pearson is its AI-powered conversation capability, thanks to advanced speech recognition software. Learners can engage in interactive role plays and conversations on topics of their choice, at their own pace, both in class and outside school. This flexibility helps build self-confidence and allows students to experiment with various production and interaction strategies. The instant feedback provided by Luna, the incorporated AI friend, is highly motivating and can significantly enhance the learning experience.

    Comprehensive skill development

    Mondly by Pearson is designed not only for speaking but also to develop all four language skills—listening, reading, writing and speaking—and is aligned with the Global Scale of English. The vocabulary for each topic is selected from the GSE vocabulary database, ensuring that learners are exposed to level-appropriate words and phrases.

    Integration into classroom teaching

    To facilitate the integration of Mondly by Pearson into classroom teaching, three GSE mapping booklets have recently been published. These booklets cater to different proficiency levels:

    • Beginner (GSE range: 10-42 / CEFR level: A1-A2+)
    • Intermediate (GSE range: 43-58 / CEFR level: B1-B1+)
    • Advanced (GSE range: 59-75 / CEFR level: B2-B2+)

    These resources provide practical guidance on how to incorporate Mondly by Pearson into lesson plans effectively, ensuring that the tool complements classroom activities and enhances overall language learning.

    Conclusion

    Encouraging students to speak English in class is a multifaceted challenge, but it is not insurmountable. By understanding the various factors that contribute to learners’ reluctance and leveraging innovative tools like Mondly by Pearson, teachers can create a more engaging and supportive learning environment. This approach not only boosts students’ confidence in their speaking abilities but also fosters a more inclusive and interactive classroom atmosphere.

    Embracing technology and aligning teaching practices with modern educational standards, such as the Global Scale of English, can lead to significant improvements in language proficiency and student engagement.