{"id":109,"date":"2020-08-18T19:02:17","date_gmt":"2020-08-18T19:02:17","guid":{"rendered":"https:\/\/engoo.com\/blog\/?p=109"},"modified":"2022-09-08T08:14:40","modified_gmt":"2022-09-08T08:14:40","slug":"guide-to-managing-stress-before-during-and-after-an-exam","status":"publish","type":"post","link":"https:\/\/engoo.com\/blog\/study\/guide-to-managing-stress-before-during-and-after-an-exam\/","title":{"rendered":"Guide to Managing Stress Before, During, and After an Exam"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/engoo.com\/blog\/study\/guide-to-managing-stress-before-during-and-after-an-exam\/#First_rethink_things\" >First, rethink things<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/engoo.com\/blog\/study\/guide-to-managing-stress-before-during-and-after-an-exam\/#Rethink_your_stress\" >Rethink your stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/engoo.com\/blog\/study\/guide-to-managing-stress-before-during-and-after-an-exam\/#Rethink_the_exam\" >Rethink the exam<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/engoo.com\/blog\/study\/guide-to-managing-stress-before-during-and-after-an-exam\/#Before_the_exam\" >Before the exam<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/engoo.com\/blog\/study\/guide-to-managing-stress-before-during-and-after-an-exam\/#Know_the_exam_%E2%80%9Cin_and_out%E2%80%9D\" >Know the exam \u201cin and out\u201d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/engoo.com\/blog\/study\/guide-to-managing-stress-before-during-and-after-an-exam\/#Be_realistic\" >Be realistic<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/engoo.com\/blog\/study\/guide-to-managing-stress-before-during-and-after-an-exam\/#On_the_day_of_the_exam\" >On the day of the exam<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/engoo.com\/blog\/study\/guide-to-managing-stress-before-during-and-after-an-exam\/#Write_about_your_stress\" >Write about your stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/engoo.com\/blog\/study\/guide-to-managing-stress-before-during-and-after-an-exam\/#Start_with_easier_questions\" >Start with easier questions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/engoo.com\/blog\/study\/guide-to-managing-stress-before-during-and-after-an-exam\/#Go_with_the_flow\" >Go with the flow<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/engoo.com\/blog\/study\/guide-to-managing-stress-before-during-and-after-an-exam\/#After_the_exam\" >After the exam<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/engoo.com\/blog\/study\/guide-to-managing-stress-before-during-and-after-an-exam\/#Need_more_practice\" >Need more practice?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>It\u2019s normal for students to feel stressed before big exams, especially standardized tests like the IELTS, TOEFL, or TOEIC.<\/p>\n\n\n\n<p>Common advice for dealing with stress includes taking deep breaths, getting more sleep, eating healthy, and getting exercise. However, it\u2019s also important to deal with the source of stress directly, not just treat the symptoms.&nbsp;<\/p>\n\n\n\n<p>Let\u2019s look at some ways to do this before, during, and after an exam.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"First_rethink_things\"><\/span>First, rethink things<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>We can\u2019t change the fact that exams play a huge role in deciding our future. However, we can change how exams make us feel stressed, anxious, and even discouraged.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rethink_your_stress\"><\/span>Rethink your stress<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/files.eric.ed.gov\/fulltext\/ED566260.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Studies<\/a> have found that changing the way students think about stress can help them score higher on exams. Here are some ways to change the way we view stress.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Know that our body\u2019s response to stress is actually beneficial. For example, our faster heart and breath rates mean more blood is pumped up to the brain, which in turn helps us think.&nbsp;<\/li><li><a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/wise-mind-living\/201501\/why-acceptance-is-one-the-best-stress-reducers\" target=\"_blank\" rel=\"noreferrer noopener\">Accept our feelings<\/a>. As an expert <a href=\"https:\/\/theconversation.com\/dont-calm-down-exam-stress-may-not-be-fun-but-it-can-help-you-get-better-marks-124517\" target=\"_blank\" rel=\"noreferrer noopener\">recommends<\/a>, we can tell ourselves, \u201cI feel this way because this goal is important to me, and my body is responding this way because it is getting me ready to perform.\u201d&nbsp;<\/li><li>Watch the following <a href=\"https:\/\/www.youtube.com\/watch?v=RcGyVTAoXEU\" target=\"_blank\" rel=\"noreferrer noopener\">TED talk<\/a>, \u201cHow to make stress your friend,\u201d&nbsp; to learn more positive aspects of stress.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rethink_the_exam\"><\/span>Rethink the exam<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Another thing you can do is to change how you think about the exam. Here are some tips:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Instead of focusing on the final score, focus on how much you\u2019ve learned preparing for the exam. Know that even if you don\u2019t get an ideal score, your hard work was not in vain.&nbsp;<\/li><li>Realize that exams don\u2019t necessarily reflect how good you are at something. For instance, some people speak English well, but can\u2019t take notes fast enough for the TOEFL or memorize a chart fast enough for the TOEIC.<\/li><\/ul>\n\n\n\n<p>And since students are generally most stressed about the speaking sections, here are some tips for coping with this stress in particular:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Think about how long the speaking section lasts. If you\u2019re taking the TOEFL or the IELTS, you\u2019ll just need to be uncomfortable for 15 minutes. That\u2019s it!<\/li><li>If there is an examiner, remember that they are just there to evaluate your English \u2014 not judge who you are as a person. They might not always smile, but they also won\u2019t remember what mistakes you\u2019ve made after they go home. And don\u2019t forget, <a href=\"https:\/\/blog.cambridgeinternational.org\/taking-the-stress-out-of-speaking-tests\/\">examiners are often nervous<\/a> too!<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Before_the_exam\"><\/span>Before the exam<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exam-related stress often comes from feeling unprepared. So by preparing well, we can feel more confident.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Know_the_exam_%E2%80%9Cin_and_out%E2%80%9D\"><\/span>Know the exam \u201cin and out\u201d<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>As we\u2019ve discussed, exams don\u2019t reflect reality. Just think about it. In real life, would a stranger come up to you, say, \u201cTell me about the most impressive moment in your life,\u201d and then expect you to speak for an entire 45 seconds by yourself? (This is an actual question type in TOEFL.)<\/p>\n\n\n\n<p>No, and in fact, most native speakers would struggle with these questions too. For example, check out <a rel=\"noreferrer noopener\" href=\"https:\/\/youtu.be\/n19lvwe0vng?t=48\" target=\"_blank\">this video<\/a> to see native speakers reacting to IELTS questions.<\/p>\n\n\n\n<p>So no matter how good you are at English, you\u2019ll want to be familiar with:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>each section of the test;<\/li><li>what types of questions are asked;<\/li><li>how much time you have for each question.<\/li><\/ul>\n\n\n\n<p>You\u2019ll also want to take practice exams. Practice exams will help you figure out what strategies work best for you. For example, in the reading section, do you read the passages first and then answer the questions? Or do you answer the questions as you read?<\/p>\n\n\n\n<p>The UK\u2019s <a href=\"https:\/\/www.nhs.uk\/conditions\/stress-anxiety-depression\/coping-with-exam-stress\/\" target=\"_blank\" rel=\"noreferrer noopener\">National Health Service<\/a> even recommends \u201cdoing practice papers under exam conditions or seeing the exam hall beforehand.\u201d So you can try locking yourself in a room and doing a full three-hour practice test.&nbsp;<\/p>\n\n\n\n<p>And (if it\u2019s allowed) take a trip to the exam hall. After all, this is where a scary, possibly life-changing experience will take place, so it\u2019s better to familiarize yourself with it first.&nbsp; This will give you a greater sense of security and control on exam day.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Be_realistic\"><\/span>Be realistic<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>First, figure out what your goals are. Let\u2019s say the school or job you\u2019re applying for requires an IELTS score of 6. On your practice test, you scored 6\u2019s in reading, speaking, and listening, but a 3 in writing. This yields an average of 5.25, which <a href=\"https:\/\/www.ielts.org\/ielts-for-organisations\/ielts-scoring-in-detail\" target=\"_blank\" rel=\"noreferrer noopener\">rounds up<\/a> to an overall score of 5.5.<\/p>\n\n\n\n<p>To get an average of 6, you might be tempted to aim for a 5 or 6 in writing. However, if you hate writing, then it\u2019s probably more realistic to aim for a 4 in writing and a 7 in at least one other section. That way, you would get a score of 5.75, which would <a href=\"https:\/\/www.ielts.org\/ielts-for-organisations\/ielts-scoring-in-detail\" target=\"_blank\" rel=\"noreferrer noopener\">round up<\/a> to a 6.<\/p>\n\n\n\n<p>Next, be realistic about how you should study. If you\u2019re not the type who can ace an exam by cramming the month before, then start early and do a little every day. Plan a study schedule, such as the one below:<br><\/p>\n\n\n\n<div class=\"wp-block-image\" datatext=\"\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"339\" src=\"https:\/\/assets.blog.engoo.com\/wp-content\/uploads\/sites\/9\/2020\/08\/18190103\/EN-Schedule-1024x339.png\" alt=\"\" class=\"wp-image-111\" srcset=\"https:\/\/assets.blog.engoo.com\/wp-content\/uploads\/sites\/9\/2020\/08\/18190103\/EN-Schedule-1024x339.png 1024w, https:\/\/assets.blog.engoo.com\/wp-content\/uploads\/sites\/9\/2020\/08\/18190103\/EN-Schedule-300x99.png 300w, https:\/\/assets.blog.engoo.com\/wp-content\/uploads\/sites\/9\/2020\/08\/18190103\/EN-Schedule-768x254.png 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<p>Finally, be realistic about how much you can study in one go. Take regular study breaks, like 10-20 minutes of rest for every 40-50 minutes of study. Breaks don\u2019t just refresh you; they also help you stay focused when you know there\u2019s one coming up!&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"On_the_day_of_the_exam\"><\/span>On the day of the exam<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>What are some things we should do besides going to the bathroom before the exam, stretching, and not eating anything that might mess up our stomachs?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Write_about_your_stress\"><\/span>Write about your stress<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>A <a href=\"https:\/\/www.jstor.org\/stable\/40986499\" target=\"_blank\" rel=\"noreferrer noopener\">study at the University of Chicago<\/a> asked students to write \"as openly as possible about their thoughts and feelings regarding the math problems they were about to perform.\" Interestingly, the students who did so got more math problems right.<\/p>\n\n\n\n<p>Researchers explained that stress takes away mental energy that you need to focus on something. If you deal with the exam-related stress first (for example, by acknowledging it and writing about it) you can focus more on the exam.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Start_with_easier_questions\"><\/span>Start with easier questions<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>It\u2019s easy to get stuck on a question and then feel like it\u2019s the end of the world. If this happens, close your eyes and take a deep breath. Then, skip the question.&nbsp;<\/p>\n\n\n\n<p>Work on the questions you <em>can <\/em>answer first, build up confidence, and then go back to the more difficult ones. Plus, remember you\u2019re graded for your performance on an entire section or exam, not on one question.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Go_with_the_flow\"><\/span>Go with the flow<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>No matter how well we prepare, we\u2019re going to make mistakes. For instance, let\u2019s say you want to talk about famous foods in your country, but you forget the English word \u201cspicy\u201d.&nbsp;<\/p>\n\n\n\n<p>If you cannot recall the word or paraphrase, just go with the flow: say the first related word that comes to mind, e.g. \u201csalty.\u201d The examiner won\u2019t know the difference and your fellow countrymen will forgive you.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"After_the_exam\"><\/span>After the exam<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>It\u2019s time to reward yourself! No matter what the result will be, you deserve a reward for your hard work. You can go on a trip, eat lots of ice cream, see that movie you\u2019ve been meaning to see, or simply sleep \u2014 the choice is yours!&nbsp;<\/p>\n\n\n\n<p>But if your stress doesn\u2019t go away and you think you might have anxiety, you\u2019ll want to get help from a health professional or call a local helpline.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Need_more_practice\"><\/span>Need more practice?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you need more practice, you can try our materials for the speaking sections of IELTS, TOEFL, and TOEIC:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/engoo.com\/app\/materials\/ielts-speaking-test-preparation\/P6-s6hpMEemrUL__RArmKw\" target=\"_blank\" rel=\"noreferrer noopener\"><em>IELTS Speaking Test Preparation<\/em><\/a><em> <\/em>(free for use)<\/li><li><a href=\"https:\/\/engoo.com\/app\/materials\/toefl-ibt-speaking\/n_Camse6EeiarIthGrbo5A\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Decoding the TOEFL IBT (Speaking)<\/em><\/a> (first two lessons are free)<\/li><li><a href=\"https:\/\/engoo.com\/app\/materials\/toeic-speaking-actual-test\/gUHJVMYZEeiHw_c3cy5EkQ\" target=\"_blank\" rel=\"noreferrer noopener\"><em>TOEIC Speaking Actual Test<\/em><\/a> (first two lessons are free)<\/li><\/ul>\n\n\n\n<p>We can\u2019t promise our lessons will make you stress-free, but we\u2019re sure that the more practice you get, the less stressed out you\u2019ll be. So if you need help or motivation, we recommend you <a href=\"http:\/\/engoo.com\" target=\"_blank\" rel=\"noreferrer noopener\">try out a free lesson<\/a> with one of our tutors!&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s normal for students to feel stressed before big exams, especially standardized tests like the IELTS, TOEFL, or TOEIC. Common advice for dealing with stress includes taking deep breaths, getting more sleep, eating healthy, and...<\/p>\n","protected":false},"author":160,"featured_media":112,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"unified_meta_tagline_field":"","footnotes":""},"categories":[11],"tags":[],"class_list":["post-109","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-study"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Guide to Managing Stress Before, During, and After an Exam<\/title>\n<meta name=\"description\" content=\"Learn how to deal with exam-stress in this article. 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