Exams can trigger anxiety, brain fog, and even panic attacks. But the good news is, you can train your brain to stay calm. Here are 7 science-backed methods to help you beat exam stress and stay focused when it matters most.
1. Practice Deep Breathing (Box Breathing Method)
What to do: Inhale for 4 seconds, hold for 4, exhale for 4, hold again for 4.
Why it works: Activates the parasympathetic nervous system, calming your mind instantly.
🧪 Study: A 2021 Harvard study found that mindful breathing reduced cortisol levels by 23%.
2. Take Movement Breaks
What to do: Walk, stretch, or do light yoga every 30–45 minutes.
Why it works: Improves blood circulation, oxygen to the brain, and reduces muscle tension.
🧪 Study: Stanford researchers found a 60% boost in creative thinking after a 10-minute walk.
3. Eat Stress-Fighting Foods
What to eat: Bananas, nuts, dark chocolate, green tea, and curd.
Why it works: These are rich in magnesium and B-vitamins that regulate mood and reduce anxiety.
🧪 Tip: Avoid caffeine overload—it can increase nervousness and reduce sleep quality.
4. Break It Down: Use the Chunking Technique
What to do: Divide syllabus into small, manageable “chunks” and tackle them one by one.
Why it works: Reduces overwhelm and improves memory retention.
🧪 Example: Grouping history dates into eras or bio terms into systems.
5. Try Focus Music or White Noise
What to do: Use apps like Brain.fm or YouTube white noise playlists.
Why it works: Calms your brain and blocks out distractions.
🧪 Study: Neuroscience shows certain binaural beats improve focus by syncing brain waves.
6. Prioritize Sleep Before Exams
What to do: Get at least 7–8 hours of sleep during prep and the night before exams.
Why it works: Sleep helps memory consolidation and reduces brain fatigue.
🧪 Fact: One sleepless night = 40% reduced learning capacity.
7. Use Positive Affirmations
What to do: Say “I am prepared. I can do this.” before study sessions or the exam.
Why it works: Rewires negative thoughts and boosts confidence.
🧪 Psych trick: Use a sticky note with your favorite line near your study table.
Bonus Tip: Don’t Compare Yourself
Everyone has a unique study pace.
Focus on progress, not perfection.
❓FAQs
Q1. Can stress actually hurt exam performance?
Yes. Chronic stress can impair memory and focus, both crucial during exams.
Q2. What’s a quick way to calm down before an exam?
Box breathing and repeating calming affirmations can work instantly.
Q3. Should I study late at night?
It’s best to follow your natural energy cycle, but sleep is more effective than last-minute cramming.
Published on : 1st August
Published by : SMITA
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