causes of exam stress essay

Essay on Examination Stress on Students

Students are often asked to write an essay on Examination Stress on Students in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Examination Stress on Students

Understanding examination stress.

Examination stress is a common issue among students. It refers to the anxiety and nervousness students feel before and during exams.

Causes of Examination Stress

The main causes of exam stress include high expectations from parents, fear of failure, and lack of preparation.

Effects on Students

Examination stress can lead to health problems like headaches, sleep issues, and even depression. It also affects a student’s concentration and performance.

In conclusion, it’s vital to manage exam stress for overall well-being and academic success.

250 Words Essay on Examination Stress on Students

Introduction.

Examinations are an integral part of the academic system, designed to assess students’ understanding and knowledge of subjects. However, they often induce a significant amount of stress among students, which can adversely affect their performance and overall well-being.

The Origin of Examination Stress

Examination stress primarily originates from the pressure to perform well. This pressure can stem from various sources such as high personal expectations, fear of failure, or societal and parental expectations. The competitive nature of the academic system, along with the perception that success in examinations equates to success in life, further exacerbates this stress.

Impacts of Examination Stress

Examination stress can have profound psychological and physiological impacts on students. It can lead to anxiety, depression, sleep disorders, and even physical health problems like headaches and fatigue. Moreover, it can impair students’ cognitive functions, thus negatively affecting their academic performance.

Managing Examination Stress

Effective stress management strategies are crucial for students to navigate through examination stress. Regular exercise, adequate sleep, and a balanced diet can help maintain physical health and reduce stress levels. Psychological strategies such as mindfulness, positive affirmations, and relaxation techniques can also be beneficial.

While examinations are necessary for academic evaluation, it’s essential to address the stress they cause. A balanced approach, focusing on both academic excellence and mental well-being, can help students manage examination stress effectively, thus leading to a healthier and more productive academic life.

500 Words Essay on Examination Stress on Students

Examinations are an integral part of the educational system, designed to evaluate a student’s understanding and knowledge of the subjects studied. However, they often bring with them a significant amount of stress, causing a negative impact on the mental and physical health of students. This essay delves into the phenomenon of examination stress, its causes, effects, and possible solutions.

Examination stress is a psychological condition in which students experience extreme distress and anxiety in the period leading up to, during, and even after examinations. It is characterized by feelings of fear, self-doubt, and apprehension about one’s performance in the exams. While a certain level of stress can be motivational, excessive stress can hinder performance and well-being.

The causes of examination stress are multifaceted. The pressure to perform well, high expectations from parents and teachers, competition amongst peers, and fear of failure are common triggers. Additionally, the lack of effective study habits, poor time management, and the absence of relaxation or recreational activities can exacerbate the stress. The modern educational system, with its emphasis on grades and rankings, often overlooks the individual learning pace and capabilities of students, further contributing to this stress.

Effects of Examination Stress

Examination stress can have severe implications on a student’s mental and physical health. It can lead to anxiety disorders, depression, and in extreme cases, suicidal thoughts. Physically, it can cause headaches, sleep disorders, loss of appetite, and a weakened immune system. Moreover, it can negatively impact a student’s academic performance and hinder the learning process, creating a vicious cycle of stress and poor performance.

Addressing Examination Stress

Addressing examination stress necessitates a multi-pronged approach. Firstly, a change in perspective towards examinations is required. They should be perceived as a part of the learning process rather than a do-or-die situation. Secondly, students should be encouraged to adopt effective study habits and time management techniques, which can reduce last-minute cramming and associated stress.

Moreover, the importance of physical exercise and recreational activities in maintaining mental health should be emphasized. Regular breaks, balanced diet, and adequate sleep are crucial for stress management. Counseling services should also be made available in educational institutions to help students cope with stress.

In conclusion, examination stress is a prevalent and severe issue faced by students. It is crucial to address this problem to ensure the holistic development of students and foster a healthy learning environment. By altering our perspectives, improving study habits, and prioritizing mental health, we can mitigate the effects of examination stress and transform the educational experience into a more enjoyable and less stressful journey.

That’s it! I hope the essay helped you.

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Exam stress

On this page:, signs and symptoms of exam stress, causes of exam stress, strategies that can help, additional resources.

A student presents her identification to an exam invigilator

Exam stress is the feeling of tension and worry that comes from test-taking situations. It is normal to feel some stress about upcoming tests, exams, papers or presentations. Indeed, a small amount of stress can challenge you and stimulate you to work harder. Exam stress becomes problematic when it interferes with your ability to perform and achieve your academic and learning goals.

Below are some signs that indicate you may be experiencing exam stress:

Physical signs include a fast heartbeat, tense muscles, headache, sweating, upset stomach, nausea, diarrhea, dry mouth and difficulty sleeping.
Behavioural signs include fidgeting, nail biting, and increased smoking, drinking or eating.
Mental and emotional signs include difficulty concentrating, racing thoughts, "going blank," worry, and uncontrolled feelings of fear, dread or helplessness.

Exam stress can develop for many different reasons. Knowing the reason(s) for your stress helps you identify strategies to manage it. Causes can be placed into four main categories:

1. Lifestyle issues

Inadequate sleep
Poor nutrition
Stimulant use (e.g., caffeine, energy drinks)
Insufficient exercise
Not scheduling available time
Not prioritizing commitments

2. Information needs

Lack of exam-taking strategies
Lack of academic information (e.g., course requirements, lecturers' expectations, exam dates and exam location)
Lack of knowledge of how to apply stress reduction techniques while studying, before an exam and during an exam

3. Poor studying styles

Inefficient studying (e.g., inconsistent content coverage, trying to memorize the textbook, binge studying, all-night studying)
Ineffective studying (e.g., reading without understanding, cannot recall the material, not making study/review notes, not studying/reviewing)

4. Psychological factors

Feeling little or no control over the exam situation
"I am not smart enough."
"I’ll get a terrible grade."
"I won’t pass this exam."
"I can't do this."
Irrational thinking about exams and outcomes
"If I don’t pass, my family/boyfriend/girlfriend/friends will lose respect for me."
"I will never get a degree."
"I have to get at least an A or I am worthless."
"I’ll fail no matter what I do — there’s no point."

The most effective way to reduce exam stress combines skill-focused approaches (e.g., building your study skills) with behaviour or cognitive approaches (e.g., learning stress management strategies).

When you have identified the cause of your exam stress, you need to ask additional questions to help you decide what intervention will be most helpful. For example, if you recognize that you were not sufficiently prepared, ask yourself:

Why was I not prepared? Was it because I did not have enough time to study? Did I not understand the material?
If I did not have sufficient time, why not? Because of other course work, family responsibilities, a job, watching television?

You can see how critical it is to thoroughly examine the causes of your experience! How you address your experience of exam stress will be very different, depending upon what you discover. Some ways to reduce exam stress include:

Improve your study and exam-taking skills

Effective preparation for an exam requires going beyond reading the material several times and making notes. There are numerous study and exam-taking skills you can develop and use to help you succeed. Concordia's Student Learning Services offers a great deal of support that includes:

skill-building workshops
individual, tailored counselling with Learning Specialists
helpful information on the Student Learning Services website

Change negative thinking patterns

Some people see exams as a threat and thoughts about them are predominantly negative ones. These include thoughts like:

"I don't understand this stuff."
"I'm sure to fail this stupid exam."
"What was I thinking when I took this course?"

These negative thoughts can lead to stress. Switching to a positive frame of mind can help to reduce stress. Pay close attention to your thoughts. When you hear yourself thinking negatively before or during an exam, stop and actively take a new perspective.

A technique called cognitive restructuring can be helpful in changing ineffective thinking. Learn more about cognitive restructuring here.

Learn to relax

Stress can affect you physically by creating tension in your body. Many people find that applying relaxation techniques is beneficial. The simplest of these techniques is deep breathing. One technique is to slowly and deeply inhale through your nose for a count of four, hold the breath for a count of seven and then exhale slowly though pursed lips for a count of eight. Do this four times in a row. With each exhalation, imagine your worries leaving your body. Do this a couple of times while studying, as well as before and during your exam to release tension.

Other relaxation techniques include progressive muscle relaxation, meditation, yoga and Tai-chi. Learn more about relaxation techniques here.

Talk things out with a professional

Some people find it difficult to identify the root of their stress and could benefit by speaking with a mental health professional. At Concordia, Counselling and Psychological Services offers appointments with professionals where students can explore the factors related to their exam stress and find ways to overcome them.

Engage in healthy behaviours

Eating healthfully , engaging in regular physical activity , avoiding tobacco and other positive health behaviours contribute to better health, which helps to buffer against the effects of stress.

For more information, explore the variety of health topics on the Health Services website or speak to a Health Promotion Specialist .

Information from Concordia University to help with exam stress: The Exams page has "all the information you need to ace your exams". Set yourself up for success by getting familiar with scheduling, rules and study tools.
Exam Anxiety Workshop is a video that provides a comprehensive look at exam stress and strategies to manage it
Crash Course Study Skills is a YouTube playlist with 11 videos about study skills such as note taking, studying for exams and test anxiety
Mastering Exam Anxiety resources from Athabasca University

Blog The Ofqual blog

https://ofqual.blog.gov.uk/2019/03/08/what-is-it-like-to-experience-exam-stress-a-student-perspective/

What is it like to experience exam stress? A student perspective

Test anxiety blog series: 2

Authors: Tamsin McCaldin, Kerry-ann Brown and Dr Jo Greenwood

With recent changes to exams in England, there has been increased media interest into exam stress and what that might mean for students working towards exams. Although it is likely that anyone preparing for and taking exams will experience some stress and anxiety, research has suggested that around 15% of GCSE students may fall into the category of being ‘highly test anxious’ (Putwain & Daly, 2014). For these students, their levels of stress and anxiety are high enough that their well being and exam performance can be negatively affected.

In response to a growing awareness, many articles have been published giving tips and advice on how to manage and cope with exam stress but little focus has been directed towards what it’s like for the students who are actually experiencing exam stress. Here, Jemma and Sami, two GCSE students in Year 11, give an insight into what it’s like for them to experience stress around their exams.

These are real accounts from students. Although only two are presented here, these examples illustrate common experiences of many students. They show the importance of listening to students, to gain the insight needed to provide the right support.

Image shows flowers growing on side of a cliff, going down to the sea

What is exam stress like?

For Sami, feeling stressed is what he associates most with the topic of exams. “The whole time is just a stressful thing,” he says. “All everyone’s talking about is how your exams are really soon and they’re the most important things… it’s like the whole world - it’s just stress .”

Jemma shares the experience that stress around exams is not confined to the exam itself, or to revision. She explains that she sees the stress as starting early and being everywhere. “You start to feel it as soon as you’re in Year 10 kind of- maybe before actually… And then in Year 11 it’s everywhere. Everyone’s stressing.”

Sami explains that in certain situations, such as when he’s feeling unmotivated to complete a piece of work he knows he’s able to do, a small amount of stress can be helpful. “If I’m stressing over it,” he says, “I’ll be able to get it and do it really quick. Whereas, if I’m not really bothered, like, not really stressed about it, I won’t.” Sami’s exam stress, however, is different and more extreme. It is unpleasant to experience and something he perceives as having a negative impact on his work. “Too much stress is just getting you panicked,” he explains. “And you can’t do anything because it’s too much.” His only solution to remove the feeling is to “move away from revision to calm down because you can’t do anything like that.”

Jemma’s experience of stress is similar. “The amount of pressure on that high level,” she says, “is sometimes so overwhelming that you don't want to do it.” Like Sami, she finds herself moving away from exam preparation and revision because of how stressed it makes her feel. She also describes feeling that stress will affect her during the exam, saying “who wants to sit there in an exam hall and be, like, doing this test when you can't remember anything because you're that stressed out?”

Both students explain that feeling stressed can make them feel negatively about all aspects of their school and exam work. Jemma explains that, “feeling that bad makes you feel like nothing’s right. Everything’s going to go bad.” When she gets extremely stressed she can begin to feel like she won’t get the grades she hopes for and describes feeling like she’s “just going to fail, and then there’s nowhere else to go.” Being extremely stressed can make the situation seem hopeless and success in their exams seem impossible.

What causes exam stress?

Both Jemma and Sami talk about not knowing what various aspects of the exam will be like, and this element of the unknown being a source of stress.

For Jemma, it is uncertainty around the exam itself which is a source of stress. “You don’t know what it’s actually like,” she says, when trying to imagine being in the exam. Even though she has taken mock exams there are still parts of the ‘real exams’ which remain unknown. “You don’t know the people who give out the papers,” she says, talking about the school's use of independent invigilators, “or where you’re going to be and stuff and that’s ominous with stress. It’s horrible.”

Sami describes feeling unsure about the questions which will come up in the exams. His teachers, he says, are more focused on teaching the content of the course than the structure of the exam. He describes asking his teacher about sample exam questions, because he feels, “we need to know what we’re going to come up against in the exam.” Sami explains that his teachers, “say we don’t. Like, we don’t have to worry about that right now, that’s something we do later. I think they will tell us later and that but it’s scary not knowing.”

For both students, as well as the unknown aspects of the exam itself, their lack of confidence in revision technique and confusion around what revision should look like was another source of stress.

Sami and Jemma give similar descriptions of their teachers highlighting the importance of revision, and encouraging them to do it. Sami views his teachers as saying, “you know what, just go home, go revise everything. You’ve got a test coming up,” but explains that he is left feeling that “you don’t know what that means.” He feels unclear on exactly what he should revise, and how he should go about doing it, stating that he wants his teachers to “just tell us what we’re meant to do.”

Jemma explains how feeling unsure of how to revise causes her stress. “Me as a person revising is just not good,” she says, “because, I will stress over it, and I will freak out about it and I just won’t remember anything and I’ll do crap in the exam.” And why does she see revision as a source of stress? “Because,” she explains, “the whole time you’re thinking ‘is this going to be something I remember? Am I doing it right? Should I be reading stuff or making flash cards or something?’”.

What can teachers do?

Interestingly, both students see their stress as something their teachers don’t, and can’t understand. “Unless you’ve lived with a child who’s telling you a lot about their lives and how stressed they are about their GCSEs, you’re not going to know what it’s like,” explains Sami. “There’s not much connection, to be honest,” Jemma says, talking about how much her teachers can understand about her experience of taking exams. “The things they say don’t even make sense for us. They don’t know what we’re thinking.” Despite this, they both agree that there are things teachers could do to improve their experience of working towards exams and reduce their stress.

“They should tell us that it’s not everything,” says Jemma. “Because that’s what every teacher tells us, that our GCSEs will set the future for all our lives. But it won’t. Like, it just won’t”. Sami agrees. His maths teacher, he says, already does something like this. “He says, you know what, if you don’t pass your GCSEs, at least you still learnt something and I’d prefer you learnt something than learn nothing and pass your GCSEs.” As well as making the exams seem more manageable, this gives Sami the sense that his teacher’s support is not conditional on his exam performance. “As least I’ve still got somebody who will be with me,” he says. “Even if I don’t pass my GCSEs, it’s somebody who will give me support and guidance, and still be confident in me. Like, who knows that GCSEs are just exams and you might not pass, but you don’t fail.”

“Advice on doing revision,” Sami says, is something he and Jemma agree would reduce stress when preparing for exams. “I think they should give us different types of revision,” Sami continues. “Like, what we should actually do, not just ‘go and revise,’ because there’s difference types and one type won’t work for everyone. I think it’s quite important.” Advice on specific revision techniques would “make you more confident,” Jemma explains, and reduce stress.

Although, Jemma says, “some kids really want to do well,” she perceives teachers as “putting on pressure”, telling students they are, or should be, stressed. “Just be gentler,” is what she advises teachers. “The pressure is sometimes way too much especially when it comes to revising and studying and extra lessons. Don’t tell us we should be stressed. We don’t need any more stress.”

As Sami and Jemma’s accounts show, students’ experiences of exams are complex. Discussing stress with your students can help to understand what they are experiencing. Although there are common reactions to stress, each student’s response is likely to be unique. By listening to what they have to say, you can begin to understand how to help and what support and techniques they could be given to empower them to help themselves.

Contributors to this blog series are:

Professor Kevin Woods (blog series co-ordinator)

Dr Cathy Atkinson

Kerry-Ann Brown

Dr Rob Buck

Dr Deborah Flitcroft

Dr Jo Greenwood

Amanda Hipkiss

Dr Abi James

Tamsin McCaldin

David Soares

We are a group of researchers and practitioners working at, or in partnership with, The University of Manchester Institute of Education. We have professional backgrounds as school teachers and/ or educational psychologists working in secondary, primary and special schools. Our research and professional practice covers a range of learning and well-being issues, including those relating to school examinations and tests, such as examination stress, test anxiety, and access arrangements. We are pleased to be working with Ofqual to bring our understanding of these issues to a wider audience through a series of blogs to be published over the coming weeks. These blogs are written for teachers, parents, examinations officers, and older students. We hope you find them informative and helpful.

Recent projects:

Buck, R. (2018). An investigation of attentional bias in test anxiety. Manchester Institute of Education, The University of Manchester

Flitcroft & Woods (2014). The language Key Stage 4 teachers use prior to high stake exams and how this can be adapted to suit their students. DfE ITEP-funded through The University of Manchester.

Hipkiss, A. (2014). Management of GCSE access arrangements: utilizing student feedback and observational data. ESRC-funded CASE project through the North West Doctoral Training Partnership (NWDTP).

McCaldin, T. (2015). GCSE student experience across Key Stage 4. ESRC-funded through the North West Doctoral Training Partnership.

Some recent publications:

Buck, R. (2016). An ethical approach to anxiety manipulation in school-based research. Psychology of Education Review , 40 (2), 10-16.

Atkinson, C., Thomas, G., Goodhall, N., Barker, L. Healey, I., Wilkinson, L. & Ogunmyiwa, J. (2019) Developing a student-led school mental health strategy. Pastoral Care in Education. doi: 10.1080/02643944.2019.1570545

Flitcroft, D., & Woods, K. (2018). What does research tell high school teachers about student motivation for test performance? Pastoral Care in Education, 36 (2), 112-125. https://doi.org/10.1080/02643944.2018.1453858

Flitcroft, D., Woods, K., & Putwain (2017). Developing practice in preparing students for high-stakes examinations in English and Mathematics. Educational and Child Psychology, 34 (3), 7-19.

Woods, K., James, A., & Hipkiss, A. (2018). Best practice in access arrangements made for England’s General Certificates of Secondary Education (GCSEs): Where are we 10 years on? British Journal of Special Education, 45 (3), 236-255. https://doi.org/10.1111/1467-8578.12221

Tags: a level , exams , gcse

Sharing and comments

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Comment by Bruce McLachlan posted on 12 March 2019

Thank you so much for this enlightening perspective on exam stress. As teachers we must ensure that exam stress does not lead to 'failure' and a waste of talent.

Comment by Cal Roberts posted on 13 March 2019

Good to see comments from real students. Would be interesting to see real student views across all things Ofqual talks about.

Comment by Sophie Thompson posted on 25 June 2019

Sounds like they have terrible teachers! When I was at school it was all about exam technique. We did past papers every week so we knew what to expect and how to answer the questions under time pressure so we were fully prepared when it came to the real thing. I really feel for these students. They deserve better.

Comment by Desirae Comas posted on 16 July 2019

Great info, thanks for the share!

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How to deal with exam stress

Exam season can bring on levels of stress and burnout that can hinder your studies. here are some handy tips on how to manage your anxiety.

Student life

Seeta Bhardwa

Exam stress affects most students in varying ways. It is important to manage this stress and find little ways of helping to eliminate the risk of burnout.

For some students, exams can be a breeze; revision is second nature to them and they could ace an exam with their eyes closed. But for others, sweaty palms and heart palpitations are just a part of the territory, and it seems that nothing is more impossible than sitting down and revising. Here are some handy tips that can help to dissipate stress and make sure you can get through exam season.

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1. take regular breaks and schedule in fun things to look forward to.

Even the most intense exam timetables will allow a little time for a study break. This can include 20-minute breaks during your revision day, and longer activities that you can look forward to. Go out for dinner with friends, go to the cinema, attend a gig, anything that you like doing in your spare time that will take your mind off exams. Spending a little time away from the books will leave you feeling more refreshed and relaxed the next time you revise.

2. Exercise and get outdoors

Easily one of the most frustrating things about exam season is that it seems to occur just as the weather brightens up. Use this to your advantage and go out for a walk, or a run, or head to the gym or swimming pool. As well as keeping you healthy, exercise is known to boost your mood and can help to make you more productive while revising.

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3. Don’t (always) listen to others

As the old saying goes: "comparison is the thief of joy". While it is helpful to discuss topics with fellow students and often to revise together, try not to compare other peoples' revision to your own. Chances are you’re doing just fine, and listening to other people talk about what they’ve learnt will only stress you out and may make you feel like you aren't progressing as well as them. Plus, if they themselves are stressed this can rub off on to you and other people’s stress is not what you need right now.

4. Speak to someone

If the stress gets to a point where it is overwhelming, and is affecting your day-to-day life, try and speak to someone about it. Your university or school should have a service where you can speak to people about your concerns, and will be able to offer more advice on how to manage it. If that seems like too big a step, open up to a family member or a friend about the pressure you feel. You’ll be amazed to know that you aren’t alone in feeling like this.

10 quick ways to help eliminate exam stress

Watch a film, a TV show or listen to a podcast or comedian that makes you laugh.
Drink some herbal tea or a hot chocolate. It’s a well known fact that hot drinks are known to soothe the soul (avoid too much caffeine though!).
A shower or a bath can help to relieve stress.
Cook or bake something. Just the thought of having something delicious to eat can bring you joy. As a bonus side note, try and cook something healthy too. You can’t feed your mind well, if you don’t feed your body well.
Get some sleep. The virtues of a good night’s sleep during exam season should not be underestimated.
Keep things in perspective. Yes, exams are important. But you are so much more than your exam results.
Avoid other stressed people. You know the ones I mean. The ones with cue cards outside of the exam hall, frantically trying to remember key dates and equations. They will do nothing for your stress levels.
Avoid the exam "post-mortem”. You don’t need to know how other people fared in the exam. You’ve done your best, you can’t go back and change your answers so the second you step out of the exam hall, focus on your next exam.
Be flexible. While having a revision time table is one of the best tools in your arsenal for exam success, don’t be too hard on yourself if you don’t stick to it. If you accidentally oversleep, don’t write the day off.
Write down everything you feel like you need to do and try and tick one thing off. Just the act of feeling like you are in control of your revision can help.

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Tips for Coping With Exam Anxiety

January 25, 2022

Be sure to get enough sleep

Eat well before an exam, do practice exams, talk about their nerves, try teaching others, request extra time, when to seek professional help for exam anxiety .

Most students will experience anxiety around exams at some point. In fact, according to a study published by the British Psychological Society , 80% of young people have felt that exam pressure negatively impacted their mental health. Exam anxiety can feel like an unavoidable part of schooling, impacting students from primary school all the way up to A-Levels.

There are many reasons students can have exam anxiety, such as fear of failure , not understanding the material, or overwhelming pressure to perform. Though exam anxiety may feel unrelenting, there are many ways to help alleviate that anxiety. We’re here to show you some of our best tips for getting rid of pre-test nerves and setting your student up for confidence and success.

As you likely know all too well, everything feels so much worse when you’re overtired! Lack of sleep can often make negative emotions like anxiety feel insurmountable. More than that, lack of sleep significantly impacts cognitive function, making it much harder to recall information and focus on a task at hand. In short, not getting enough sleep is bad for your anxiety and your test-taking abilities.

It’s important that students get enough sleep the night before an exam. Whether it’s a basic spelling test or GCSE’s, adequate rest is essential. How many hours does your child need to be well-rested, though?

The amount of sleep needed varies from age to age. Primary school students (ages 6-12) need 9-12 hours of sleep per night. Once your child reaches their teenage years, their sleep needs don’t change too much, still requiring 8-10 hours a night–yet studies have found that 90% of British teens don’t get adequate rest every night!

However, there are things you can do to ensure your child gets adequate rest the night before a big exam. Limit your child’s screen time as best you can. If you have a teen who’s very attached to their phone, encourage them to leave it in the living room or kitchen a night before an exam.

Anxiety can make it difficult to get shut-eye. If your child’s worries are keeping them up the night before a big test, do what you can to help quiet their mind so they can rest. Younger kids may want to sleep in your bed with you or have a special toy with them to feel safe. To help your teen, encourage them to practice breathwork or meditation to help quiet their minds.

There are few things more distracting than a tummy grumbling from hunger! Eating well before an exam is an essential part of ensuring success. Your student’s body needs fuel to focus and help their brain work as best it can.

If you’re seeking an extra jolt of brainpower for your student, these foods that are proven to have brain-boosting abilities :

Whole grains provide the kind of complex carbohydrates needed for ideal brain function.
Omega - 3 is a complex fatty acid that helps increase brain function as well. You can find it in foods like salmon, olive oil, soybeans, chia seeds, and walnuts.
Berries are rich in gallic acid, an important antioxidant. Strawberries, blueberries, raspberries–really any kind of berry gives you a great gallic acid boost!
Eating your veggies is important for exam prep, too! Leafy greens like spinach and kale are full of Vitamin K, which helps the brain’s neuropathways thrive.
Dark chocolate is a yummy treat that also packs an antioxidant punch.

These are some of the best foods to improve brain function. However, it’s most important to just eat something before an exam. Anxiety can make it difficult to stomach food. If your child is really anxious, encourage them to have small bites of bread or crackers, and to try a cup of hot tea. While caffeine can help your child stay alert, encourage them to limit their coffee or energy drink intake the morning of an exam. Too much caffeine can only exacerbate anxiety.

Practice makes perfect, and that often applies to exams, too! For many students, it’s not knowing what will be on an exam that makes it so stressful. This is particularly true for standardised tests like GCSEs or A-Levels.

Practice tests are a great way to help students feel more comfortable going into an exam. Rather than just simply studying and memorising, which is often a passive activity, practice tests force students to actively engage with the material and see where the gaps in their knowledge are. Practice tests also help familarise students with a test format, which can help them f eel more prepared and in turn reduce nerves.

Your child’s school may offer practice tests before big exams like GCSEs, and teachers can be a great resource to direct your child to further practice exam opportunities. Test-prep books with practice exams can also be found at many bookstores and online. However, if your child is seeking more individualised help for a practice exam, a tutor can provide customised support to help your student feel more secure in their ability to do well on an exam.

GoStudent’s world-class tutors utilise our innovative online learning platform to help students ace their practice exams and feel more prepared for the real thing.

Your child may be so anxious and overwhelmed about their upcoming exam that they don’t want to talk about it. However, talking about it is one of the most important (and easiest!) ways to cope with anxiety.

Start a conversation with your child about their exam anxiety. If they’re concerned about GCSE’s or A-Levels, they likely feel the pressure of performing well to be set up for a good future. This is a lot for a teenager to bear! When talking with your child about their exam anxiety, let them know that you are there to support them no matter what. Come up with an action plan together to help alleviate some of their test anxiety, such as tutoring, practice exams, and a study schedule.

You can also encourage your student to speak with someone else about their exam worries. An older sibling, cousin, or friend who has recently been through the same exams can help provide some perspective. Peers and classmates can also be helpful to talk to–knowing they aren’t alone in their anxieties is a great relief.

Though your student’s exam anxiety may be all they can think about, it can be helpful to remember that they’ve made it through school this far! Even if your child feels like they don’t know enough to do well on their exam, they have plenty of knowledge they can pass on to others. Becoming a tutor can be an enriching, motivating, and empowering activity. It can also help your child gain perspective, and realise that they are smart and knowledgeable, giving them the confidence they need to do well on their exam. GoStudent is always looking for passionate new tutors to join the team–why not check it out?

If your student is worried they won’t have enough time to complete their exam, requesting extra time can be a solution. Some teachers and schools will grant extra time to students upon request if they are anxious about finishing an exam in time. Extra time is mandated for students with certain learning disabilities, such as dyslexia , dysgraphia , and ADHD. However, tests administered by the government, including GSCEs, may require specific documentation to allow students to have extra time.

At the beginning of the school year, speak with your child’s teachers and other school officials to ensure all the proper documentation is on file so that when test time comes around, your student will get the accommodations they need.

Exam anxiety is normal, and something most students encounter at least once throughout their schooling. However, persistent, all-encompassing anxiety requires extra care.

If your child’s anxiety extends outside just schooling or isn’t alleviated by any of the methods outlined above, enlisting professional help can be crucial. How can you tell if your child’s anxiety is normal or requires treatment, though?

Signs of an anxiety disorder, such as general anxiety disorder, can include:

Irritability
Trouble concentrating
Extreme self-consciousness or sensitivity to criticism
Withdrawl from socialising with friends
Frequent stomachs or headaches
Changes in appetite
Difficulty sleeping
Repeated reassurance-seeking
Substance abuse
Sudden fits of rage

If your child is frequently exhibiting any of these signs, they may be living with an anxiety disorder. If you suspect that’s the case, start by talking with your child. Let them know you can tell they are feeling stressed and anxious, and that you want to help them. They may not even realise that how they feel is abnormal or something that can be fixed.

Your child may be apprehensive to get professional help, but remind them that getting help is what they need to feel better. If you’re unsure where to go, your child’s school counsellor or GP can help put you in touch with a qualified professional. Treatment can include talk therapy, cognitive behavioural therapy (CBT), or in some cases, medication.

Exam anxiety is normal. However, it’s something that can be alleviated. With a little preparation, focus, and help, your child can feel ready to take on the world–or at least their GCSEs.

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What Are the Causes of Exam Stress?

5 Ways to Ease Test Anxiety

Test anxiety is a real part of going to school for students. Exam preparation often causes stress and anxiety when students worry about performing to a certain academic level. While a certain amount of stress is normal or expected, too much can interfere with daily life potentially poor test performance. Defining exam stress and the root causes can help students understand their emotions and regulate their anxiety levels with coping skills.

Signs of Exam Stress

Students getting ready for exams might not recognize signs of stress. Some indicators may include losing touch friends, feeling sad, feeling overwhelmed or unable to make decisions, being unmotivated or physical signs like stomach aches, nail-biting or fidgeting. These signs of being anxious can further exacerbate the stress of taking tests because students may be less motivated to study or prepare.

External Pressure

Many students feel pressured because of expectations of family members or teachers. They want to do their best work so they do not let anyone down with their performance, including themselves. This pressure to do well can further heighten exam stress. Additionally, if a student is working toward a scholarship or particular academic goal, performing well on a specific test takes on added importance.

Internal Pressure

The pressure to perform well and succeed doesn't just have to come from a student's family; instead, the student may be the one putting the most pressure on himself. If the student wants to perform at the very highest level, a poor performance on a test may be a great fear. If the student spends too much time thinking about how difficult the exam is while worrying about the outcome of the test, this negative approach may further increase exam stress.

Competition

With pressure to gain an admission spot in elite colleges, competition is high to have academic success. Students may perceive themselves to be in competition with others and this competition may further heighten their anxiety levels. A simple test takes on a higher priority as it potentially affects grade point averages that can determine entry into colleges.

Lack of Preparation

When students know that they have not studied the course material adequately, feelings of nervousness and anxiety may sweep over them as they walk into the exam room. Students should study well in advance of the test and not wait until the last moment to prepare for an exam. Rushed, last-minute studying may be a pattern of cramming but also will increase anxiety. Students who do not sleep properly before an exam may also experience higher stress levels.

Coping Techniques

The best way to cope with exam stress is to be prepared. Sometimes, students just aren't able to adequately prepare for a variety of reasons. Some coping techniques for relieving test anxiety include getting rid of negative thoughts by taking deep breathes. Attending a yoga class or listening to relaxing music are other ways to relive test stress. Another coping technique is more of an overall approach to test-taking; students should try to excel but avoid being perfectionists.

How to Overcome Exam Fear

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Kids Help Online: Exam Stress

Based in the Deep South, Cindy Roussos has been a full-time writer since 2004. Her work has appeared in such print publications as "Chicken Soup for the Soul" and online at websites such as FamilyTravelFun.com. Roussos graduated summa cum laude with a Bachelor of Arts degree from the University of South Alabama.

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Causes Of Exam Stress & Ways To Manage Them

It’s difficult to find a student who wouldn’t run scared before the exam. Even studying hard doesn’t guarantee that the exams pass without nervous tension. Exams (especially final ones) are always a serious challenge. Intensive mental activity, disturbance of sleep and rest, and severe emotional sufferings lead to the overstrain of the nervous system. Headache, nausea, skin rashes, confusion, panic, fear, nightmares… This list of ailments during the exams is far from complete.

So final exam stress is something you should learn to deal with.

First of all, you need to figure out why you’re anxious. Let’s look at the most common causes of the examination stress and ways to cope with them.

Lack of knowledge

The uncertainty in your knowledge, fortunately, can be eliminated with the help of additional studies. However, there is a false fear when a stressed student, having mastered everything he or she can, is afraid to fail the exam. It’s rather a fear of the unknown. To overcome it, practice your test at home. Such a rehearsal will help you not to be afraid of the upcoming examination.

Uneven study load

Start preparing the day before the exam? Trying to master the entire program in a short period of time? Then stress isn’t surprising! I think it makes no sense to say that knowledge should be accumulated gradually. Try to learn the principles of time management to avoid such situations.

High expectations

Are you a perfectionist? Think that you need to pass the exam ideally and get the highest score? Or maybe your parents or professors expect perfect results from you and you feel their pressure? Studying hard is good. But when it becomes an obsession, it’s better to hold off for a bit. All you need is to do your best to pass the exam and remain calm with any result. The main thing is that you’ll know that you have done everything you could.

Fear of public speaking

This fear is called gloss phobia. Of course, this is only relevant if you have an oral exam. As you know, it’s always worse than written text. You can fight this fear only in practice – train at home in front of the mirror, read special literature and leave the comfort zone.

Don’t feel confident? Sure, that you’ll undoubtedly fail the test? With this attitude, going to stressful exams will be difficult. Try to create an image of success and believe in it. Imagine that you’re confidently and perfectly answering, you feel great, you have a clear head, speak quietly and smoothly, and enjoy your answer. Let your brain remember this image and reproduce it on the exam.

How do I stop stressing for exams? 12 quick ways eliminate exam stress:

No matter whether you have an oral exam or writing assignment, stress is inevitable. Everyone experiences anxiety and copes with it differently. There is no spell wand to relieve stress. But there are some methods that can help you avoid it or at least eliminate its effects – check them out!

1. Set your mind on victory

Never think about losing. Get inspired. Nobody will punish you because of a bad result, the world won’t collapse, you won’t stop breathing. Just believe that you can do it.

2. Prepare for exams in advance

The sooner you start preparing, the more confident you’ll feel. Even A level students should prepare for exams in advance because this is the only way to get rid of pre-examination stress (but I’m not sure of that). Distribute the study load correctly. Don’t start with those questions that you know the answers to. This is self-deception. This gives the impression that you studied everything, and you have no time left for complicated information. And it creates an additional stressful situation.

3. Write cheat sheets

You don’t necessarily need to use them. Moreover, this is quite difficult to do. However, cheat notes let you remember information better than just reading it. Emphasize the basics. The key points become “beacons” for you, guided by which you can easily remember the answer to a question. They’ll lead you through the mazes of your memory. If you understand your notes, you remember everything.

4. Don’t cram information

Try not to cram, but to understand the exam material. If you just memorize the correct answer, most likely you’ll be easily confused by an additional question. This is particularly so for those, who are about to take an oral exam.

5. Don’t get distracted

Don’t turn on the TV or music when preparing for exams. A sound background only distracts you from studying. Also, put your smartphone away while preparing.

6. Say the answers to the exam questions out loud

It’s better for someone to listen to you. So, you can practice before meeting with the professor.

7. Specify incomprehensible moments

If something isn’t clear to you, don’t hesitate to go to the teacher and ask personally to explain difficult moments. The teacher is interested in you to pass the exams well, so he or she won’t refuse your request.

8. Follow the daily regime

Don’t prepare for exams at night. Go to bed on time. Eat regularly, instead of having a snack on sandwiches just during preparation. Proper nutrition and healthy sleep will help your body cope with stress better than any sedatives.

9. Take breaks

Take 10-minute breaks every 45 minutes. Get a little exercise, drink juice, do eye gymnastics or just stand by the window and take some rest. So, you’ll better process information and be less stressed. Don’t sit over books all day. After about 6 hours of active work, you’ll get tired and stop understanding and remembering material. Our memory starts to act selectively, which leads to errors.

10. Go for a walk

Two hours of walking before bedtime can help to relieve stress. Moreover, walking helps to better accumulate knowledge and stimulates brain activity. Want to get rid of insomnia – a constant companion of a stressful state? Then take a walk!

11. Exclude coffee and tea

Try not to drink a gallon of coffee or strong tea. A large amount of these drinks stress and badly affect the nervous system. Choose fresh juice instead. Believe me, they will also help you cheer up!

12. Take a rest before the exam

That’s the main thing. Finish your preparation the day before the exam (preferably in the morning). Don’t try to urgently learn what you haven’t learned – there will be no benefit from this. Have a rest, switch to something pleasant and positive. And most importantly, go to bed early. A good rest before the exam is a guarantee that you’ll remember everything the next day and will succeed.

Discomfort because of the examination is something to be expected. It sets you up for achievement and allows you to show your worth. Keep in mind that after the exam, in any case, you can take a huge sigh of relief from the fact that everything is already behind. And, of course, you can be proud of yourself that you’ve dealt with this difficult challenge. Keep your pecker up!

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A Qualitative Inquiry of University Student’s Experiences of Exam Stress and Its Effect on Their Academic Performance

Arena of Schooling
Published: 05 April 2022

Cite this article

Iqbal Ahmad 1 ,
Rani Gul ORCID: orcid.org/0000-0003-1951-3351 1 &
Murtaza Zeb 1

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Exam stress is a common phenomenon worldwide. It has been reported to have negative effects on academic performance of students. Although many studies have reported on prevalence of exam-related stress among students, however, there is less understanding on the perspectives of rural university graduates. Through this study, we explore the perspectives of university graduates on exam anxiety and stress, its major causes, and its effects on their academic performance. A qualitative case study approach was used to investigate the problem at the University of Malakand, Chakdara, Pakistan. For data collection, we interviewed 12 final-year students of B.Ed course of teacher education programs who self-reported about their condition of exam stress and anxiety and its effect on their academic performance. Based on individual interviews, the students described their exam-related stress and its effects. The results of the study were presented thematically and categorized as (a) study pressure, (b) managing time, (c) teacher behavior, (d) sense of competition, and (e) study material. Discussion and implications based on the findings of the study are also included.

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Ahmad, I., Gul, R. & Zeb, M. A Qualitative Inquiry of University Student’s Experiences of Exam Stress and Its Effect on Their Academic Performance. Hu Arenas (2022). https://doi.org/10.1007/s42087-022-00285-8

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Speech on Exam Stress

Updated on
Feb 26, 2023

Do you know which factor helps students in giving their best in exams as well as getting the best result? It is the ability to manage exam stress. A little bit of stress is positive as it pushes the student to give their best in the exam but excessive stress makes the situation worse as the student despite hard work underperforms in the exam. Speech on exam stress is an important ASL topic and given below, are two samples of speech on exam stress.

Sample Speech on Exam Stress [200 – 300 Words]

Good morning everyone! I am ABC and today I stand before you to present an insightful and eye-opening speech on exam stress. Notes, resources, and study material for cracking an exam are easily available yet the most prevalent issue is the inability to tackle exam stress. Be it board exam students, UPSC aspirants, CAT aspirants, JEE aspirants, all of them do face anxiety and exam stress at a certain point. This speaks volumes louder, how important it is to inculcate the skill of emotional intelligence and stress management in students as it is the ability to manage the stress that sets us apart from the rest. Various factors lead to an increase in stress among students. Those factors are poor time management skills, low-self esteem, spending too much time on the phone, bad company, negative comparisons by teachers and parents, and procrastination. The most important factor according to me is procrastination because most of the students wait for some sort of motivation or spark to get them started. But the truth is waiting for motivation is useless because you won’t get motivated unless you start working. The journey of a thousand miles begins with a single step and it is just about that one step which the student needs to take and that is start studying daily instead of piling up at the last moment. There are various ways of managing stress which will ensure optimal performance in the exam. Some of the ways are doing exercises and meditation, practising deep breathing techniques, practising affirmations, having a positive company and environment, and proper time management. Always remember that apart from testing knowledge, what exams actually test is the ability to stay calm and handle pressure. Thus, along with mastering your syllabus don’t forget to master the art of stress management.

Also Read: 10 Stress Management Techniques for Students

Sample on Exam Stress [400 – 500 Words]

Good morning everyone! I am ABC and today I stand before you to present an insightful and eye-opening speech on exam stress. I would like to begin by quoting the lines by Hans Selye which says “Adopting the right attitude can convert a negative stress into a positive one.” Handling stress can either be a make-or-break situation depending upon how one handles it. Schools and colleges do ensure that they have taught concepts mentioned in the textbook with utmost clarity but at times they forget that the most important thing to be taught to students is managing stress. Stress management is that one skill that sets the best standout from the rest and helps in meeting life challenges. A common thing in board exam toppers, apart from their sky-high scores, is the ability to manage exam stress effectively. The never-ending rat race to score the highest in examinations, constant pressure from parents, and unhealthy competition from peers may lead to the development of psychological disorders in students such as depression, anxiety, etc. As per statistics, one student in every one hour commits suicide in our country. This grave situation speaks volumes louder about the need to instill the skill of emotional intelligence and stress management in students. There are various underlying causes behind the stress which students face at the time of examinations. Some of those causes are having low self-esteem, spending too much time on social media, chronic procrastination, inconsistency, poor time management skills, negative peers, and unhealthy comparisons by parents. The most crucial cause I believe is poor time management skills as the topper as well as underperformer has the same twenty-four hours. The one who can effectively manage time faces less stress as compared to the student who is not able to manage time. Students should have a habit of maintaining daily to-do lists as that reduces the load to remember tasks and helps in the breakdown of a huge chunk of the syllabus to be covered. Important techniques of stress management are proper time management skills, having command over the syllabus, doing yoga and meditation to calm the mind, and having a growth mindset. It is the mindset of an individual along with proper time management skills that help them crack all sorts of exams in a stress-free manner. Always remember, “The bad news is time flies. The good news is you’re the pilot.” Thank you so much! Everyone for being patient listeners.

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This was all about the speech on exam stress. Hope you all found the speech to be riveting and insightful. For more blogs like these and regular abroad education updates, stay tuned to Leverage Edu!

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Home — Essay Samples — Nursing & Health — Stress Management — Stress Cause And Effect

Stress Cause and Effect

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Causes of stress, effects of stress.

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Stress Essay

IELTS Stress Essay

This is a model IELTS stress essay. It is about stress in modern society and how to prevent it.

It is a causes and solutions type essay. In other words, you have to identify what causes stressand then suggest solutions.

Stress is now a major problem in many countries around the world.

What are some of the factors in modern society that cause this stress and how can we reduce it?

This type of essay lends itself to two body paragraphs - one explaining the causes and the next discussing some possible solutions.

As is important with any IELTS essay, you must always read the question carefully.

The topic is often narrowed down to a particular group of people or topic.

Narrowing Down the Topic

The key here is that ' modern society ' is mentioned.

If you just talk about stress in general but don't connect it to modern society you may be in danger of not fully answering the question .

You need to brainstorm some issues specific to the world we live in today that may result in stress.

What things effect us today that did not (or not too such an extent) 10, 20, 30 years ago?

Using Personal Pronouns

Also, you may notice that ' we ' is used a lot in the stress essay.

Remember an IELTS essay is not quite the same as an academic essay you will normally write. It is can be more personal as you only have your own experience to support your answer with.

You should avoid too many personal pronouns if possible such as ' I ' throughout the essay but you may wish to use this to give your opinion or examples from your own experience at times. This is ok, but don't overdo it.

This question specifically says how can ' we ' reduce it. So it is already making it personal. So it is ok to write about what all of us, or ' we ', can do.

Model Stress Essay

You should spend about 40 minutes on this task.

Write about the following topic:

What are some of the factors in modern society that cause this stress, and how can we reduce it?

Give reasons for your answer and include any relevant examples from your own experience or knowledge.

Write at least 250 words.

Stress Essay Model Answer

Stress is a problem that can have detrimental effects on many people’s lives, and there are various factors in modern society responsible for this. However, there are ways to limit the potential impacts.

The modern world we live in today presents us with many issues that we did not have to cope with in the past. Firstly, there are issues of terrorism that we are constantly confronted with in the media. Whether these are real or not, we are led to believe our lives are in constant danger, be it flying on a plane or travelling on public transport. Climate change is another worry that everyone has to face. The results of a significant rise in temperatures could radically affect our ways of life, and our children’s too. There are also more health issues to be concerned about than in the past, with rises in alzheimer’s, diabetes, and stroke to name but a few. All of these concerns can result in stress.

Tackling such problems will not be easy, but there are measures that can be taken. Governments and the media could play their part by ensuring that instead of persistently bombarding us with such negative images and information about the world in which we live, we are given more positive stories too. However, given this is unlikely to happen, we need to develop our own strategies to distract us from these influences. Of course exercising regularly is one thing we should do as this has been shown to increase endorphin levels and lead to feelings of happiness. Sleeping enough helps us to recuperate and restore our body. Finally, eating properly can improve our health and result in less worry about potential diseases.

All in all, although there are many factors around us today which lead to stress, we can take steps to reduce it. Given that the strains we face in modern society will likely get worse, ignoring it is not an option for many people.

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Essay on Stress Management

500 words essay on stress management.

Stress is a very complex phenomenon that we can define in several ways. However, if you put them together, it is basically the wear and tear of daily life. Stress management refers to a wide spectrum of techniques and psychotherapies for controlling a person’s stress level, especially chronic stress . If there is effective stress management, we can help one another break the hold of stress on our lives. The essay on stress management will throw light on the very same thing.

Identifying the Source of Stress

The first step of stress management is identifying the source of stress in your life. It is not as easy as that but it is essential. The true source of stress may not always be evident as we tend to overlook our own stress-inducing thoughts and feelings.

For instance, you might constantly worry about meeting your deadline. But, in reality, maybe your procrastination is what leads to this stress than the actual deadline. In order to identify the source of stress, we must look closely within ourselves.

If you explain away stress as temporary, then it may be a problem. Like if you yourself don’t take a breather from time to time, what is the point? On the other hand, is stress an integral part of your work and you acknowledging it like that?

If you make it a part of your personality, like you label things as crazy or nervous energy, you need to look further. Most importantly, do you blame the stress on people around you or the events surrounding you?

It is essential to take responsibility for the role one plays in creating or maintaining stress. Your stress will remain outside your control if you do not do it.

Strategies for Stress Management

It is obvious that we cannot avoid all kinds of stress but there are many stressors in your life which you can definitely eliminate. It is important to learn how to say no and stick to them. Try to avoid people who stress you out.

Further, if you cannot avoid a stressful situation, try altering it. Express your feelings don’t bottle them up and manage your time better. Moreover, you can also adapt to the stressor if you can’t change it.

Reframe problems and look at the big picture. Similarly, adjust your standards and focus on the positive side. Never try to control the uncontrollable. Most importantly, make time for having fun and relaxing.

Spend some time with nature, go for a walk or call a friend, whatever pleases you. You can also try working out, listening to music and more. As long as it makes you happy, never give up.

Get the huge list of more than 500 Essay Topics and Ideas

Conclusion of the Essay on Stress Management

All in all, we can control our stress levels with relaxation techniques that evoke the relaxation response of our body. It is the state of restfulness that is the opposite of the stress response. Thus, when you practice these techniques regularly, you can build your resilience and heal yourself.

FAQ of Essay on Stress Management

Question 1: What is the importance of stress management?

Answer 1: Stress management is very efficient as it helps in breaking the hold which stress has on our lives. Moreover, you can also become happy, healthy and more productive because of it. The ultimate goal should be to live a balanced life and have the resilience to hold up under pressure.

Question 2: Give some stress management techniques.

Answer 2: There are many stress management techniques through which one can reduce stress in their lives. One can change their situation or their reaction to it. We can try by altering the situation. If not, we can change our attitudes towards it. Remember, accept things that you cannot change.

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Stress and Its Effects on Health Essay

Introduction, physical effects, psychological effects, behavioral effects.

Stress is the emotional strain or tension experienced by an individual due to a reaction toward various demanding and influential situations. The challenging or compelling situations are termed stressors. Stressors can be internal or external and include life changes such as losing a significant figure, low socioeconomic status, relationship problems, occupational challenges, and familial or environmental factors. An individual’s response to stressors influences the outcome of their life. Health is a state of complete social, emotional, and physical well-being and not merely the absence of disease. Stress is a common risk factor for negative health status secondary to negative adaptation and coping with the stressors. Stressors can create a strain on one’s physical, psychological and behavioral well-being, leading to lasting effects that are detrimental to one’s health.

Stress is associated with various physical health impacts on an individual. In an online cross-sectional survey by Keech et al. (2020) to determine the association between stress and the physical and psychological health of police officers, the findings illustrate that stress negatively impacts physical and psychological well-being. One hundred and thirty-four police officers were involved in the study (Keech et al., 2020). The findings demonstrate that stress resulted in various short and long-term physical effects that included increased heart rates, sweating, high blood pressure, and long-term development of the cardiac condition. In addition, stress resulted in the development of gastrointestinal disorders such as peptic ulcer and irritable bowel syndrome. Keech et al. (2020) note that stress’s associated physical health effects are explained by various mechanisms that include overstimulation of the sympathetic nervous system and the hypothalamic-pituitary-adrenocortical axis.

Overstimulation of the sympathetic nervous system results in increased sympathetic actions on the peripheral body organs leading to increased sweat production, heart rate, respiration rate, and urinary and bowel elimination. The study notes that chronic stress without positive adaptation measures results in the progressive development of hypertension, peptic ulcers, and irritable bowel syndrome as long-term effects (Keech et al., 2020). Within the gastrointestinal tract, chronic stress activity on the sympathetic nervous system results in increased parietal cell action. Overactivity of the parietal cells results in excessive gastric acid production, gradually eroding the mucosa, and ulceration occurs.

The effects of stress on the cardiovascular system are explained in a review by Kivimäki & Steptoe (2017) to determine the impact of stress on the development and progression of cardiovascular diseases. In the review, stress is identified to cause cardiovascular conditions secondary to the effects of sustained sympathetic action on heart contractility and peripheral vascular resistance (Kivimäki & Steptoe, 2017). The sympathetic nervous system contributes to normal heart and blood vessel contractility. However, when the system is overstimulated, a surge in contractility above the normal limits ensues, leading to the progressive development of heart conditions.

Psychological well-being incorporates a positive mental health status evidenced by an individual’s satisfaction with life, happiness, rational thinking and decision-making, and positive mood patterns. Stress has been associated with alterations in an individual’s psychological wellness. An explanation for alteration in an individual’s psychological well-being secondary to stress is negative adaptation. Keech et al. (2020) note that an individual’s response to a stressor determines whether stress results in positive or negative effects. In the online cross-sectional survey by Keech et al. (2020), the findings illustrate that pressure resulted in the development of anxiety, depression, and bipolar disorders as long-term effects among the participants. Exposure to stressful situations resulted in progressively developing anxiety among the individual secondary to persistent worry over the issue. The anxiety results in other physical manifestations, including increased heart rate, palpitations, sweating, and altered mobility. Depression and bipolar conditions were also associated with chronic stress secondary to the impacts of stress on neurotransmitter function and nerves.

Similar findings are noted in a cross-sectional study by Zhang et al. (2020) to compare the prevalence and severity of stress-associated mental health symptoms, including anxiety, depression, and insomnia among healthcare workers during the COVID pandemic. Five hundred and twenty-four healthcare workers were involved in the study. The study findings illustrate that 31.3% of the participants developed depression secondary to the stressful working environment, 41.2% reported anxiety, and 39.3% reported sleep disturbances (Zhang et al., 2020). The scientific explanation for the relationship between stress and depression was attributed to the effects of stressful periods on neurotransmitter homeostasis. Chronic stress results in the altered regulation of neurotransmitters in the central nervous system. Alterations in serotonin, norepinephrine, and dopamine resulted in the progressive development of depression and anxiety. Sleep disturbances reported by the participants are attributed to alterations in cortisol hormone homeostasis secondary to overstimulation of the hypothalamic-pituitary-adrenocortical axis.

Stressful situations can also lead to alterations in the behavioral patterns of an individual. The most common behavioral effects secondary to stress include the development of eating disorders, altered sleeping patterns, impaired concentration, and drug abuse especially alcohol. Alterations in sleep and eating patterns are linked to stress’s effects on the hypothalamic-pituitary-adrenocortical axis (HPA). Exposure to stressful events leads to increased activation of the HPA axis with a net effect of increased catecholamine production (adrenaline and noradrenaline) (Moustafa et al., 2018). Increased adrenaline and noradrenaline production results in dysregulation in the eating and sleeping patterns. Sustained high levels of cortisol results in difficulty falling asleep and increased metabolic processes. The biological clock regulates the typical sleeping pattern that relies on producing the sleep hormone melatonin. Melatonin production by the pineal gland is regulated indirectly by the concentration of serum cortisol levels and directly by light perception. Imbalances in the serum concentration cycle secondary to stress results in imbalanced melatonin production and concentration with a net effect of sleeping difficulties.

The emotional strain caused by stress increases the risk of alcohol and other illicit drug use and dependence. Moustafa et al. (2018) conducted an integrative literature review to determine the relationship between childhood trauma, early-life stress, alcohol and drug use, addiction, and abuse. The review findings illustrate that stress increases the risk of alcohol and drug use, addiction, and abuse among the victims. An explanation for the increased risk is the individuals’ lack of identification and implementation of effective coping strategies (Moustafa et al., 2018). Lack of effective coping strategies results in maladaptive measures such as illicit drug use and alcohol consumption. Extensive use of the maladaptive measures results in progressive addiction and drug abuse among individuals with an increased predisposition to other health effects. Alcohol consumption and other illicit drug use over time increase the risk of developing cardiac, respiratory, and liver conditions.

Stress is the emotional strain or tension experienced by an individual due to a reaction toward various demanding and influential situations. Individual response to stressors influences their health. Maladaptive response to stress results in various physical, psychological, and behavioral negative effects. Negative effects of stress on physical health include increased heart rates, sweating, high blood pressure, and long-term development of the cardiac condition. Psychological effects include the development of anxiety, depression, and bipolar disorders. The behavioral effects of stress on an individual include the development of eating disorders, altered sleeping patterns, impaired concentration, and abuse of alcohol and other drugs. Based on the research findings, it is essential for healthcare providers to identify strategic measures and health initiatives to educate and sensitize the community members on effective stress management approaches in all settings to aid in combating the health effects.

Keech, J. J., Cole, K. L., Hagger, M. S., & Hamilton, K. (2020). The association between stress mindset and physical and psychological well being: Testing a stress beliefs model in police officers . Psychology & Health , 35 (11), 1306-1325. Web.

Kivimäki, M., & Steptoe, A. (2017). Effects of stress on the development and progression of cardiovascular disease . Nature Reviews Cardiology , 15 (4), 215–229. Web.

Moustafa, A. A., Parkes, D., Fitzgerald, L., Underhill, D., Garami, J., Levy-Gigi, E., Stramecki, F., Valikhani, A., Frydecka, D., & Misiak, B. (2018). The relationship between childhood trauma, early-life stress, and alcohol and drug use, abuse, and addiction: An integrative review . Current Psychology , 40 (2), 579–584. Web.

Zhang, X., Zhao, K., Zhang, G., Feng, R., Chen, J., Xu, D., Liu, X., Ngoubene-Italy, A. J., Huang, H., Liu, Y., Chen, L., & Wang, W. (2020). Occupational Stress and Mental Health: A comparison between frontline medical staff and non-frontline medical staff during the 2019 novel Coronavirus Disease outbreak . Frontiers in Psychiatry , 11 . Web.

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IELTS Stress Essay. This is a model IELTS stress essay. It is about stress in modern society and how to prevent it. It is a causes and solutions type essay. In other words, you have to identify what causes stressand then suggest solutions. Stress is now a major problem in many countries around the world.
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Essay on Examination Stress on Students

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Exam stress

1. Lifestyle issues

2. Information needs

3. Poor studying styles

4. Psychological factors

Improve your study and exam-taking skills

Change negative thinking patterns

Learn to relax

Talk things out with a professional

Engage in healthy behaviours

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2. Exercise and get outdoors

3. Don’t (always) listen to others

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