Lots of students find the exams they have to take at school or college, or the interviews they need to go through to get onto a course or for a job, very stressful and that the stress and anxiety they feel can make it harder to:

• Revise – to remember the facts they know or are trying to learn
• Express themselves clearly in the actual exam
• Communicate what they want to say in interviews

Many of the ideas in the info sheet about stress and anxiety can help you if you are worried about exams or interviews – especially the tips about thinking ahead, planning things in small, achievable steps and taking regular breaks.

Denying the problem

Stress and anxiety about exams can sometimes lead to people doing unhelpful things which might avoid the difficulty in the short-term but actually leave a bigger problem in the end.

For example, some people put off starting revision, or don’t revise at all in the belief that if they don’t try, they won’t feel so bad afterwards when they don’t do well... thinking like this not only often doesn’t work, it really limits the chances the person has to do well.

Ideas from young people

Suggestions from young people about what they find helpful in dealing with exams include:

• make a revision timetable that includes everything, including the topics you don’t like, find boring or struggle with
• start working through this timetable well ahead of the exams... not leaving things to the last minute is really important
• work out when is the best time to revise – are you a ‘morning person’ or do you work better later in the day?
• plan breaks, regular meals and times to meet up with, or talk to, friends and your family... it’s important not to get isolated alone with your books or study notes... and if you have questions or things you don’t understand, your friends may be able to help you
• know when and where the exam will be and make sure that you arrive in plenty of time.

Keeping calm, communicating clearly

In tests and exams, which sometimes can involve speaking and answering questions verbally, and in interviews for college courses, training or jobs, there are various strategies that can help you to stay calm and to be clear in how you answer questions or talk about your interests.

Some things which can help:

• Make a plan of what you are going to say beforehand – try out model answers and practice keeping them short and simple
• Listen carefully to questions and try to play-back some of the words or phrases in the answer
• Don't rush to start talking; take a minute to think – and if you don’t understand the question, ask for it to be repeated
• Be careful not to speak too quickly or quietly – and remember to smile, to look at the person you are talking to and not at the floor or any notes you may be holding
• If what you say sounds muddled or is not clear, say so... and then explain your point again.

For more info

• www.childline.org.uk: Has a section on coping with homework and exam stress.
• www.youthinformation.com: Tips for successful studying, revising and coping with exam pressures. Other parts of the site provide information about dealing with bullying, discrimination at school and pupil rights at school.
• www.mind.org.uk: The series of Troubleshooters booklets includes one on dealing with exam stress.

Please also look in the Uthink section for other info sheets on the different ways that you can use communication, on speaking in interviews and in public. There are also tips on how to get people interested in what you have to say.