How to manage exam stress and anxiety at university
By Imani Adeyemi · 2026-06-25 · 6 min read
A bit of exam nerves is normal — it sharpens focus. But when anxiety tips into dread, blank-mind panic, or sleepless nights, it stops helping and starts getting in the way. The good news: stress is manageable with a few reliable techniques and a revision plan that doesn't eat your wellbeing.
Calm the body first
You can't reason your way out of a racing heart, but you can breathe your way down. Try the physiological sigh: two short inhales through the nose, then a long, slow exhale through the mouth. Three rounds drops your heart rate and clears the panic enough to think.
Revise in a way your brain actually remembers
- Active recall: close the notes and test yourself, instead of re-reading.
- Spaced repetition: short sessions across days beat one long cram.
- Past papers under timed conditions: the single highest-value revision activity.
Protect your sleep
Pulling an all-nighter trades the one thing that consolidates memory — sleep — for a few extra anxious hours. A rested brain recalls more than a crammed, exhausted one. Stop revising an hour before bed and let your mind wind down.
You are not your grades. Do your best, look after yourself, and reach for help if it gets too heavy.Imani Adeyemi, Wellbeing & focus mentor
When to reach for support
If anxiety is stopping you eating, sleeping, or functioning, talk to someone — your mentor, your university wellbeing team, or your GP. If you're in crisis, Samaritans are free on 116 123. Mind Mastery pairs you with a mentor who can help you build a calm, realistic revision plan and stay steady through exam season.
Loading the full experience…