How to Relieve Post-Exam Stress

Practice deep breathing. Stress and anxiety trigger the body's “fight or flight” response, flooding your system with adrenaline that causes rapid, shallow breathing. You can counteract this stress response by engaging in deep breathing exercises.

• Place one hand on your chest and the other on your stomach, just below your ribs. As you inhale, you should feel your stomach expand along with your chest.
• Slowly breathe in through your nose, aiming to inhale for a count of 4.
• Hold your breath for 1–2 seconds. Gently exhale through your mouth.
• Repeat this process 6–10 times per minute for 10 minutes.

Try progressive muscle relaxation (PMR). Progressive Muscle Relaxation, or PMR, is highly effective in relieving muscle tension and stress. When you're stressed, your body tends to tighten up, often without you realizing it. PMR teaches you to consciously tense and then relax each muscle group from head to toe. Once mastered, this technique can help your body relax significantly.

• If possible, find a quiet, distraction-free area. Remove any tight clothing and take deep breaths.
• Start with the muscles in your face, focusing on your forehead. Raise your eyebrows as high as possible and hold for 5 seconds, then release. Frown deeply for 5 seconds, then relax. Enjoy the feeling of relaxation for 15 seconds.
• Next, focus on your lips. Press them together tightly for 5 seconds, then relax. Smile as widely as possible for 5 seconds, then relax. Again, savor the relaxation for 15 seconds. Try to fully experience the contrast between tension and relaxation.
• Continue tensing for 5 seconds, relaxing, and resting for 15 seconds with other muscle groups: neck, shoulders, arms, chest, stomach, buttocks, thighs, calves, and feet.
• If you're short on time, focus on your facial muscles, as they often hold the most tension.

Avoid overanalyzing the exam immediately. Some people feel better discussing their exams with friends, while others prefer not to talk about it. However, dissecting the exam in detail, no matter how tempting, will only increase anxiety over answers you can't change and create unnecessary stress.

• Reviewing the exam right after finishing is a bad idea because your brain doesn't function well under stress. You won't think as clearly or rationally about your performance as you would once you've calmed down. You might feel like you did worse than you actually did.

Exercise. Right after the exam, you might not feel like hitting the gym or going for a run, but moderate exercise is an excellent way to reduce stress! Exercise releases endorphins, natural painkillers that can boost your mood. If you're stressed after the exam, try aerobic activities like jogging, swimming, cycling, or even brisk walking.

• Regular aerobic exercise has been proven to reduce overall stress and muscle tension, as well as improve sleep and mood. Even if you're not a fan of exercise, making an effort to move daily can help you feel better.

Relax by doing something you enjoy. Regardless of the outcome, celebrate the fact that you worked hard for the exam. Reward yourself by engaging in activities you love. Doing these with friends makes it even better.

• Studies show that spending time with friends and loved ones is a great way to reduce stress and promote calmness and well-being. One study even found that spending time with a “best friend” lowers cortisol, the stress hormone, in your body. Plan to hang out with friends or meet family after the exam.

Do whatever makes you smile. Laughter is the best medicine. It releases endorphins that make you feel happier and can even increase your tolerance for physical pain.

• Watch a comedy. You can enjoy your favorite comedy show or look up funny cat pictures online. Anything that makes you laugh out loud will help ease post-exam stress.

Avoid rumination. Rumination occurs when you find yourself repeatedly thinking about a problem in a cyclical manner, often without adding any new insights. Dwelling on the exam is common, but remember that worrying about it after the fact only increases stress without providing any benefits. Here are some ways to break the cycle:

• Problem-solve. Anxiety about whether you performed well won't change your results, but it can motivate you to improve in the future. If you're worried about your exam, identify specific actions you can take for future tests. This helps you focus on positive, forward-looking steps.
• Identify your real fear. Often, post-exam stress is actually stress about something else, like failing or fearing embarrassment. Pinpointing your true fear helps you confront it and realize you can handle it.
• Set a “worry schedule.” Allocate 20–30 minutes to worry about your exam. Allowing yourself a specific time to process negative thoughts, rather than suppressing them, can be helpful. Set a timer and immerse yourself in your worries. When time's up, shift to something positive and productive.

Make sure you know the result announcement date. Typically, you'll check your results at your school or university, but some institutions offer online result-checking services.

• If you won't be present on the result day, arrange for your results to be sent to your home or current address.
• Avoid obsessively checking online results. Refreshing the page every five minutes won't make results appear faster and will only increase your stress and anxiety.

Spend time with positive people. Studies show that emotions can spread like a cold. If you surround yourself with others who are equally stressed about results, you won't ease your anxiety.

• Seek out people who handle stress well. Avoid discussing exams or worries when together. Instead, focus on positive and uplifting thoughts.

Remind yourself of your strengths. The human brain has a negativity bias, meaning we often focus on the negative and overlook the positive. Identifying and reminding yourself of your strengths helps counteract this bias and ensures you give yourself a fair chance.

• Make a list of things you do well and what brings you positivity. For example, if you studied diligently, recognize that as a strength.

Remember that you can't control the outcome of what you've already done. You've studied hard and completed the exam. The rest is out of your hands. Letting go of the need to control the outcome – since you can't control everything – is a helpful way to reduce stress.

Create three plans: Plan A, Plan B, and Plan C. Having a main plan and backup options will make you feel more prepared, no matter the results. Use Plan A for when you perform well or better than expected. Plan B is for when your results are below expectations but not terrible. Plan C is for the worst-case scenario.

• For example, if you've just finished high school exams and plan to attend university, Plan A could be proceeding with your university applications. Plan B might involve applying to universities with lower entry requirements or pursuing additional certifications. Plan C could involve taking a part-time job while preparing to retake the exams.
• If this is a regular end-of-term exam rather than a university entrance test, Plan A could be continuing to study for the next exam. Plan B might involve exploring options to retake the exam or improve your grade through extra credit. Plan C could include retaking the course with additional tutoring or attending supplementary classes.
• Discuss your plans with parents or friends to gain an outside perspective – sometimes, when you're anxious or confused, you might make irrational decisions!
• Considering the worst-case scenario can help reduce stress if done properly. Think about the worst possible outcome. Could you handle it? The answer is almost always “yes.”

Plan a celebration for results day. Organizing something fun for the day you receive your results can make you look forward to it rather than dread it.

Prepare for the next course. After enjoying some relaxation and celebration, start organizing your notes, books, and materials for the next course. This not only distracts you from dwelling on exam results but also ensures you won't panic at the last minute when the new course begins.

• However, make sure you've had enough rest before diving back into studies. Your brain needs time to recharge, or you risk burnout.

View your results in a way that suits you. Some people prefer checking results with friends, others want their parents present, and some like to find a quiet spot to face the outcome alone. Don't let others pressure you into viewing your results at a time or in a way that doesn't feel right for you.

• You must face the results, even if you think they won't be good. Avoiding unpleasant experiences is natural, but you need to know how you performed. Don't let fear delay you.
• If you can't bring yourself to check the results, ask someone else to do it for you and share them with you. Sometimes, sharing the experience with a friend can be helpful.

• Avoid digging through your notes to find answers to the exam. You can't change what you've already written.
• If you catch yourself obsessing over a small part of the exam, stop and try to view things more objectively. Minor mistakes rarely make the difference between passing and failing, except in very rare cases.
• Remember that everyone feels stressed about exam results.
• Keep in mind that your life and health are more important than a test whose results you might forget in the future.

• A little stress is a normal part of life. However, if you feel your stress is becoming unmanageable, talk to someone IMMEDIATELY! If you believe stress is causing serious health issues, such as significant sleep difficulties or chronic anxiety, consult a doctor or counselor. If you have thoughts of self-harm, seek help by calling emergency services like 112 or 1900599830, the Youth Counseling Hotline of the Vietnam Psychological Crisis Prevention Center.