Exam stress: 15 tips to stay calm and study better
By the MOJO team · Updated · 2 min read
The short answer
A bit of exam stress helps you focus. Too much makes it harder to study, sleep and remember. The most effective ways to manage it are practical: a realistic plan, short focused study sessions, real breaks, sleep, movement, and a few tools for calming your body when anxiety spikes.
Before exams: plan to reduce panic
- 1. List every topic, then plan backwards from the exam date.
- 2. Study in focused blocks of 25 to 50 minutes with short breaks.
- 3. Mix active recall (testing yourself) into every session; it beats rereading.
- 4. Start with the topic you're avoiding, while you're fresh.
- 5. Keep one evening a week free. Rest is part of revision.
Look after the basics
- 6. Protect seven or more hours of sleep; memory consolidates while you sleep.
- 7. Move every day, even a 20-minute walk.
- 8. Eat regular meals and drink water; skip the all-nighter energy drinks.
- 9. Limit doom-scrolling and comparing your revision with others online.
When anxiety spikes
- 10. Breathe slowly: in for 4, out for 6, for a couple of minutes.
- 11. Write or say what you're worried about, then one thing you can do about it.
- 12. Remind yourself that one exam doesn't define you.
On exam day
- 13. Prepare everything the night before and get to bed at a normal time.
- 14. Eat breakfast and arrive early enough not to rush.
- 15. Read the whole paper first, start with a question you're confident on.
Track how you're coping
Exam season is when a quick daily check-in pays off most. Logging mood, sleep and activity shows you, for instance, that your worst study days follow your shortest nights. MOJO makes this a 30-second voice note and shows the pattern back to you.
When to get help
If exam anxiety stops you from studying, sleeping or eating, or you feel panicky most days, talk to your university's wellbeing service or a doctor. Universities can also arrange extensions or alternative arrangements when you're unwell.
Frequently asked questions
How do I stop stressing about exams?
You probably won't stop entirely, and a little stress helps. Reduce it with a realistic plan, short study blocks, enough sleep, daily movement and slow breathing when it spikes.
Is it better to stay up late studying or sleep?
Sleep, almost always. Sleep is when your brain consolidates what you learned, and short sleep hurts focus and memory the next day.
This guide is general wellbeing information, not medical advice. If you're worried about your mental health, talk to a doctor or mental health professional.