By Chinaza James-Ibe

Yes, you heard the mongoloid man right— “You can't learn anything until you learn how to chill. ‘Chilling’ solves a lot of your problems as a student. Exams can be stressful, and anxiety often makes them even more challenging. Many students experience blanking out, difficulty focusing, or racing thoughts during exams. I had a friend who would always break down in tears whenever she got her exam papers—this was not because she hadn't read for the exams, but because she was crippled by overwhelming anxiety. 

The good news? Exam anxiety is manageable. With the right strategies, you can stay calm, focused, and confident: Just Chill. Here’s how:

1. Build a Strong Foundation with Healthy Habits

Your brain functions best when your body is taken care of. Long-term habits like exercise, sleep, and nutrition play a huge role in reducing stress and improving focus.

- Get at least 7-9 hours of sleep per night.

- Eat balanced meals—avoid excessive caffeine and sugar.

Incorporate physical activity into your routine, even if it’s just a short walk.

During exam periods, it’s tempting to sacrifice sleep or eat poorly, but that only worsens anxiety. Prioritize your well-being. “You get exam you dey sleep”, is a frequent question posed during exam periods, but I found that I always perform better when I've had quality rest. Do not neglect your sleep. 

2. Know What to Expect

Uncertainty fuels anxiety. Reduce stress by gathering all relevant details about the exam well in advance.

- Confirm the time and location of your exam.

- Review the exam format (multiple-choice, essay, problem-solving, etc.).

- Understand which topics will be covered and how the exam will be graded.

The more you know, the less room there is for last-minute panic.

3. Study Smart, Not Just Hard

Cramming may feel productive, but it increases anxiety and reduces retention. Instead, spread your studying out and use effective techniques.

- Study in focused sessions (e.g., 50 minutes of work, 10-minute breaks).

- Use active recall—test yourself instead of just rereading notes.

- Practice under exam conditions, especially for timed tests.

By studying in a way that mirrors the exam environment, you’ll feel more prepared and less anxious. Studying past questions also gives you an edge. 

4. Plan Your Exam Day in Advance

Last-minute surprises—like getting lost or forgetting a pen—can spike anxiety. Avoid unnecessary stress by planning ahead. One of my strong forts is picking out nice and comfortable outfits for my exam days. Looking good and feeling comfortable boosts confidence and relaxation. 

- Pack your exam essentials (pens, calculator, ID, etc.) the night before.

- Plan your route and arrive a few minutes early (but not too early to avoid nervous energy from others).

- Wear comfortable, layered clothing to adjust to room temperature.

A smooth start to your exam day sets a positive tone.

5. Shift Your Mindset: Progress Over Perfection

Anxiety often comes from unrealistic expectations. Instead of aiming for perfection, focus on doing your best.

- Replace self-doubt with encouraging thoughts (“I’ve prepared for this”).

- Set realistic goals: finishing strong is better than fixating on one tough question.

- Plan a reward for yourself after the exam—it gives you something to look forward to.

Perfectionism fuels anxiety, while a growth mindset reduces stress.

6. Challenge Negative Thoughts

Your thoughts can either increase or decrease anxiety. Train your mind to work for you, not against you.

- Instead of: “I’m going to fail.”

Try: “I have studied, and I will do my best.”

- Instead of: “Everyone else seems more prepared than me.”

Try: “I don’t know their situation, and comparing won’t help.”

When negative thoughts arise, challenge them with logic and self-compassion. Always remember to take it easy on yourself—this is one of the golden commandments of chill. Beating yourself up will do you no good, trust me, I've been there before. 

7. Master Test-Taking Strategies

How you approach the exam itself matters. Simple techniques can help you stay calm and focused.

- Start with questions you know to build confidence.

- Manage your time—don’t spend too long on one question.

- Use deep breathing to reset if you feel overwhelmed.

- Take quick “mental breaks” by stretching your fingers or rolling your shoulders.

Small strategies can make a big difference in staying composed. Being in an exam hall can feel like being in a torture chamber—try not to panic by fussing over questions you do not know the answer to. Start with the ones you're confident about. 

8. Practice Relaxation Techniques Daily

Relaxation isn’t just for exam day—it’s a skill that improves with practice.

- Try deep breathing: inhale for four counts, hold for four, exhale for four.

- Visualize yourself succeeding in the exam.

- Use progressive muscle relaxation to release tension.

If you practice these techniques regularly, they’ll be more effective when you need them most.

Exam anxiety is common, but it doesn’t have to control your performance. By taking care of your body, preparing thoroughly, and managing your thoughts, you can reduce stress and approach exams with confidence. Also, consult my previous article on effective study techniques for different study styles. Knowing your unique study style will help alleviate the majority of the stress and anxiety.  Remember, success isn’t about avoiding anxiety altogether—it’s about learning how to work through it.

You’ve got this!