Coping with Exam Stress & Supporting a Loved One Through Exams

Exam season can bring a lot of pressure—not only for the person sitting the exams but also for the people around them. Whether you’re a student feeling overwhelmed or a parent, friend, or partner wanting to help, it’s important to understand how to manage stress in a healthy way and offer meaningful support.

Understanding Exam Stress

Exams can trigger a variety of stress responses—racing thoughts, sleep disturbances, low mood, irritability, or even panic attacks. For some, it’s the fear of failure. For others, it’s the pressure to succeed, comparing themselves to peers, or simply the volume of study.

While some stress can be motivating, too much can lead to burnout and poor performance.

Tips to Manage Exam Stress

Set Realistic Goals
Break revision into manageable chunks. Set daily targets instead of cramming. Celebrate small wins.
Create a Study Routine
A consistent routine builds focus and reduces anxiety. Include breaks, meals, and time for rest.
Practice Mindfulness and Relaxation
Techniques like deep breathing, progressive muscle relaxation, or even short meditations can help calm the nervous system.
Get Active
Physical movement, even a short walk, helps relieve tension and boosts mood.
Sleep and Nutrition Matter
Avoid all-nighters. A rested brain is far more effective. Eat nourishing meals to keep your energy steady.
Challenge Negative Thinking
CBT techniques can help reframe unhelpful thoughts:

"I always fail at exams" → "This subject is hard, but I’m doing my best and improving."

How to Support Someone Doing Exams

Watching someone you care about struggle with stress can be hard. Here’s how you can help:

Be Available Without Pushing
Offer your support, but don’t pressure them to talk. Let them know you’re there when they’re ready.
Create a Calm Environment
Reduce noise and distractions at home. Encourage a healthy study space.
Help With Practical Tasks
Cooking meals, doing chores, or running errands can give them more time and mental space to study.
Avoid Adding Pressure
Even well-meaning comments like “You’ll do great!” can feel like pressure. Instead, say:
“No matter what happens, I’m proud of the effort you’re putting in.”
Encourage Breaks and Self-Care
Remind them it’s okay to rest. Suggest a walk, a funny film, or a shared meal as a breather.
Look Out for Signs of Burnout
If you notice signs of ongoing anxiety, low mood, or withdrawal, they may benefit from professional support.

When to Seek Professional Help

If exam stress feels unmanageable, or if it’s affecting sleep, appetite, relationships, or overall wellbeing, it might be time to speak with a counsellor.

At Breda Morrissey CBT and Counselling, I work with students and families to develop tools to manage stress, build self-confidence, and navigate the emotional challenges of exams.

You’re not alone, and you don’t have to struggle in silence.

To book a session or learn more about how CBT can help during exam season, get in touch today.

< Older Post

Do you over think?

by Breda Morrissey • 29 April 2025

What happens when we overthink Find out below & learn some techniques

Grounding for Anxiety & Stress Why it works?

by Breda Morrissey • 24 April 2025

Grounding for Anxiety & Stress: Why It Works When anxiety takes hold or stress begins to overwhelm, it can feel like your mind is spinning out of control. Racing thoughts, tight chest, shallow breathing—it’s like your body’s alarm system is stuck in overdrive. Grounding techniques help turn that alarm down. But why do they work ? What Is Grounding? Grounding is a set of simple practices that connect you to the present moment—physically, mentally, and emotionally. It’s about pulling yourself out of anxious thought loops or emotional overload and tuning back into your body, your surroundings, and your breath. Think of grounding like an anchor in a storm. You’re not trying to fight the waves—you’re just giving yourself something solid to hold onto until they pass. Why I Use Grounding in My Work From my experience in CBT and counselling, I’ve seen how grounding techniques can: Interrupt anxious thought loops that feel never-ending. Soothe the body’s stress response , helping you feel a little safer in your own skin. Create space between feeling and reacting—so you can respond with choice, not panic. Help you feel more in control , even if just for a few minutes. And those few minutes? They can change your day. Some of My Favourite Grounding Tools Here are a few grounding practices I often guide clients through—easy, quick, and kind: Feel Your Feet Sit still for a moment. Feel the floor beneath your feet. Really feel it—press down. It’s simple, but powerful. You're here. You're supported. The 5-4-3-2-1 Technique Engage your senses: 5 things you can see 4 you can touch 3 you can hear 2 you can smell 1 you can taste or simply enjoy the breath in your mouth Breathe with Intention Try box breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. It brings calm, especially when everything feels too much. Cold Water or Ice Rinse your hands under cool water or hold an ice cube. It sounds odd—but it can snap you out of a panic state by grounding your senses instantly. A Gentle Reminder Grounding won’t solve every problem. But it gives you a foothold. And sometimes, when emotions feel too big, a foothold is all you need to begin finding your way through. You're not alone in this. If you need support, whether that’s learning how to ground yourself or talking through what’s going on underneath the anxiety—I'm here. Breda CBT & Counselling Nee more help please feel free to contact me: bredamorrisseycounsellor@gmail.com 0838541298, @BredaMorrisseyCBT