Exams are a regular part of schooling. But when the pressure around them becomes overwhelming, it doesn’t just affect grades — it affects mental health, relationships, and overall well-being. In many parts of India (and globally), exam pressure is intensifying, especially in competitive streams and urban centers. In this article, we’ll explore causes, effects, and evidence-based strategies to reduce stress.
Before we dig into solutions, it helps to understand why students today feel so much pressure around exams.
1. High stakes, competitive exams & limited seats
In India, many students believe their future depends on a few exams (JEE, NEET, board exams, entrance tests for professional colleges). The competition is fierce: for example, in one recent year, over 2.4 million students competed for just ~110,000 seats in NEET. 360
When one exam can determine whether you get into a desired college, or which field you pursue, the pressure becomes enormous. The sense that “everything rides on this test” is a constant burden.
2. Parental and social expectations
Many students report heavy pressure from parents or family to perform excellently. In one survey from India, about 66% of students said that their parents push them for better academic results. GoStudyIn
Other research has shown that in studies among adolescents preparing for competitive exams, 87% felt high parental academic pressure and 86% reported high academic stress. PMC
Society often equates exam success with worth, which further magnifies the perceived stakes.
3. Overloaded curricula, coaching, and extra classes
Many students juggle school curriculum plus tuition, coaching classes, test preparation, and extra subjects. This overload leaves little downtime, making rest and mental recovery difficult.
A comparative study of students in coaching vs non-coaching settings in Kota (Rajasthan) found that 44.4% of coaching students reported high stress, compared to only 3.33% among non-coaching students. PMC
4. Fear of failure, perfectionism, and self-worth tied to results
Rather than viewing exams as assessments, many students internalize them as judgments of their value. This mindset leads to fear, perfectionism, and anxiety, making mistakes feel devastating.
5. Insufficient coping skills and awareness
Many students lack knowledge of healthy stress-management, emotional regulation, time management, and self-care. When stress builds, they may fall into maladaptive habits (procrastination, cramming, unhealthy sleep patterns).
6. External pressures: pandemic, uncertainty & media
The COVID-19 pandemic, with its disruptions and hybrid/online schooling, added uncertainty to exams and academic timelines. Many students experienced additional stress adapting, which continues to reverberate. Nature
In many urban areas, media, social comparisons, and peer pressure also amplify expectations.
Exam pressure is not just emotional — it has cognitive, physiological, and behavioral consequences. Here’s what studies reveal.
1. Stress impairs memory, concentration & test performance
- A study measured student stress 3 days before exams and found it significantly higher than months earlier, and it correlated with worsened memory performance. PMC
- Test anxiety (the nervousness or fear during exam time) is well known to lower test performance compared to less anxious peers. NCAN+1
- High stress can disrupt encoding, consolidation, and retrieval of information (i.e., the brain struggles not just with recalling, but forming memories). IBE — Science of learning portal
- In one experimental study, students under elevated stress performed worse on working memory tasks. ResearchGate
2. Mental health, anxiety, and depression
- A study among college / university students found that 67.16% reported moderate stress (on a perceived stress scale). Frontiers
- Academic stress often overlaps with symptoms of anxiety, depression, and burnout. ScienceDirect+1
- In India, a study of school students found ~45.8% reported psychological issues; about 8.82% felt life was a burden; 6% had suicidal ideation. SAGE Journals
- Alarmingly: in 2022, India recorded 170,924 suicides, and 2,248 of those were attributed to exam failure. Students made up 7.6% of all suicides. PMC
- The phenomenon of “exam failure suicides” is well documented in India, especially in states with intense exam cultures. The Lancet+1
3. Physical symptoms & somatic effects
- Before exams, many students report headaches, stomach upset, nausea, palpitations, muscle tension, sweating, dry mouth, and disrupted sleep. Concordia University
- A study of students in clinical examination settings found elevated heart rate, blood pressure, and signs of stress relative to baseline. PMC
- Elevated cortisol (a stress hormone) during exam weeks has been linked with impaired cognition and lower test performance (i.e. stress bias). Edutopia+1
4. Behavioral issues, burnout & unhealthy habits
- Students under chronic exam pressure may resort to cramming, all-night study sessions, skipping meals or sleep, excessive caffeine or stimulant use, and neglect of mental self-care.
- Over time, sustained pressure increases risk of burnout — emotional exhaustion, detachment, and reduced achievement.
- Declining motivation, emotional withdrawals, and avoidance behaviors (like skipping exams) may surface.
Not all stress is bad—some stress motivates. But when it crosses a threshold, it becomes damaging. Here are warning signs:
- Persistent anxiety, dread, or fear about upcoming exams
- Sleep problems: insomnia, frequent awakenings, nightmares
- Physical complaints: headaches, stomach pain, fatigue, muscle tension
- Difficulty concentrating, memory lapses
- Emotional volatility: irritability, mood swings, crying easily
- Withdrawal from friends, hobbies, or normal activities
- Depressive thoughts, hopelessness, or suicidal ideation
- Decline in academic performance despite increased effort
- Reliance on harmful coping (excessive caffeine, skipping meals, isolation)
If you or someone you care for shows multiple signs for a sustained period, it’s important to intervene and possibly seek professional help (counselor, psychologist).
Effective handling of exam stress is not about eliminating pressure entirely (that’s unrealistic). It’s about balancing, coping, and building resilience. Here are concrete strategies:
1. Start early: planning and pacing
- Break down syllabus into smaller chunks; avoid last-minute cramming
- Make a realistic timetable with built-in breaks and rest days
- Use retrieval practice (self-quizzing) rather than passive rereading — in one study, 72% of students said retrieval practice helped reduce test anxiety. theeffortfuleducator.com
- Emphasize consistent daily study rather than marathon sessions
2. Build stress-management and coping skills
- Teach breathing exercises, mindfulness, progressive muscle relaxation
- Use emotion regulation: when anxious thoughts creep in, observe and reframe (e.g. “this anxiety is natural,” “I have prepared as best as I can”)
- Journaling, expressing feelings, or talking with trusted peers or mentors help diffuse pressure
- Use positive self-talk (“I can handle this,” “I’ve worked hard”)
3. Maintain physical health & self-care
- Sleep: Aim for consistent, sufficient sleep (7–9 hours for older teens; more for younger). Avoid sacrificing sleep for study.
- Nutrition: Eat balanced meals. Avoid skipping breakfast or overloading caffeine/sugary drinks.
- Exercise: Even short physical activity helps reduce stress. Studies show physical activity inversely correlates with perceived stress during exams. PMC
- Hydration and breaks: Stay hydrated and take periodic short breaks (5–10 min) after study blocks
- Relaxation & fun: Schedule time for hobbies, music, walks, or light socializing
4. Develop test-skills & mindset shifts
- Practice past exam papers under simulated conditions (timed, no distractions)
- Focus on progress over perfection — mistakes are part of learning
- Encourage “growth mindset” — ability and improvement matter more than one score
- Teach test-taking strategies: skip hard questions and return, manage time, stay calm
5. Parental, educator, and institutional support
- Parents should foster a supportive environment: encourage, listen without judgment, avoid undue pressure
- Schools and coaching centers can offer stress management workshops, counseling, peer support groups
- Teachers can diversify assessment methods and reduce the weight of single high-stakes tests
- Institutions can adopt flexible policies: exam extensions, multiple attempts, continuous evaluation
6. When to seek professional help
If exam pressure leads to severe anxiety, depression, sleep disorders, or suicidal thoughts, seeking professional help is vital. Mental health professionals (counselors, psychologists) can guide:
- Therapy (cognitive behavioral therapy, relaxation training)
- Coping strategy development
Possibly medical evaluation if needed (only under qualified supervision)
Exam pressure is a pervasive challenge, especially in competitive education systems like in India. While some stress is natural and even motivating, unchecked pressure can damage mental health, performance, and well-being.
But the good news is: with the right mix of planning, coping strategies, self-care, mindset shifts, and support, students can face exams confidently, sustainably, and resiliently. Parents, educators, and institutions all share responsibility in creating environments of encouragement rather than coercion.
