Exam season is starting in the next two weeks, right from primary school SATs through to GCSEs and A Levels, children across the country are preparing to sit their exams. 

As exam day approaches, it's natural for students to experience a mix of excitement and nervousness.

While a certain level of anxiety can be motivating, excessive nerves can hinder performance and undermine confidence. Carolyn Stevens from Elite Tuition in Ashby de la Zouch has some advice on strategies students can employ to cope with exam day nerves and perform at their best.

Acknowledge and Accept Your Feelings

First and foremost, it's important to acknowledge and accept your feelings of nervousness. Remember that it's perfectly normal to feel anxious before an exam, and these feelings are a sign that you care about doing well.

Instead of trying to suppress or ignore your nerves, acknowledge them without judgment and remind yourself that you are prepared and capable.

Prepare Thoroughly

One of the most effective ways to combat exam day nerves is to prepare thoroughly in the days leading up to the exam. Review your notes, textbooks, and study materials, and practice answering sample questions or completing past papers. The more familiar you are with the material, the more confident you will feel on exam day.

Develop a Relaxation Routine

Incorporate relaxation techniques into your exam day routine to help calm your nerves and clear your mind. Deep breathing exercises, progressive muscle relaxation, or visualisation techniques can help reduce tension and promote a sense of calm. Experiment with different relaxation techniques to find what works best for you.

Elite Tuition Group's offices in Market Street, Ashby. Photo: Supplied

Get a Good Night's Sleep

Ensure you get a good night's sleep before the exam to feel well-rested and alert on the day. Aim for 7-9 hours of sleep to allow your brain to recharge and consolidate information. Avoid caffeine and electronic devices before bedtime, and establish a relaxing bedtime routine to help you unwind and prepare for sleep.

Eat a Healthy Breakfast

Start your exam day off right by eating a nutritious breakfast that provides sustained energy and focus. Choose foods that are rich in complex carbohydrates, protein, and healthy fats to fuel your brain and body. Avoid sugary snacks and heavy, greasy foods that can cause energy crashes or digestive discomfort.

Arrive Early and Stay Organized

Plan to arrive at the exam venue early to allow time for unexpected delays and to familiarise yourself with the surroundings. Bring all necessary materials, such as pens, pencils, calculators, and identification documents. Organise your belongings neatly and avoid last-minute rushing or panicking.

Stay Positive and Self-Confident

Maintain a positive attitude and self-confidence throughout the exam. Remind yourself of your past successes and accomplishments, and visualise yourself performing well on the exam. Focus on the task at hand and avoid dwelling on negative thoughts or self-doubt.

Take Breaks and Pace Yourself

During the exam, remember to take breaks and pace yourself to avoid becoming overwhelmed or fatigued. Take a few deep breaths, stretch your muscles, or close your eyes for a moment to relax and refocus. Pace yourself according to the time allocated for each section of the exam, and prioritise questions based on difficulty and point value.

By implementing these coping strategies, you can effectively manage exam day nerves and perform at your best. Remember that feeling nervous is normal and temporary, and that you have the knowledge, skills, and resilience to succeed. Approach the exam with confidence, stay focused on the task at hand, and trust in your ability to do your best. Good luck!