Guide to Managing Stress During Exam Periods
By the Scientific Team of Together for Children
Exam periods can be a demanding time for many students and their families, as expectations and performance pressure increase. The stress that arises is a natural response; however, when it becomes intense, it can affect concentration, mood, and overall functioning. In today’s environment, where demands are high and comparison with others is often intensified, exam-related stress has become more frequent and more intense.
What is stress?
Stress is a natural response of the body that is activated when we are called to face challenges. At moderate levels, it can be helpful, as it increases alertness and concentration. However, when it becomes excessive or prolonged, it can interfere with thinking and learning (Szuhany & Simon, 2022).
How does it manifest?
Stress usually appears on three levels:
In the body:
tightness in the stomach or chest, headaches, rapid heartbeat, fast breathing, sleep or appetite disturbances (Chellappa & Aeschbach, 2022)
In thoughts:
intense worry, negative thoughts (“I won’t make it”), difficulty concentrating, catastrophic thinking
In behavior:
irritability, withdrawal, procrastination or, on the contrary, excessive studying without rest (Hofmann & Hay, 2018)
Why is stress intense during exams?
Το άγχος συχνά συνδέεται με:
• τον φόβο της αποτυχίας
• την πίεση για επίδοση
• την ανάγκη αποδοχής από σημαντικά πρόσωπα
• την ανησυχία για το μέλλον (Zeidner, 2014)
Για τους εφήβους, οι εξετάσεις μπορεί να βιώνονται ως μια «δοκιμασία αξίας», γεγονός που ενισχύει την ένταση του άγχους.
Practical tips for adolescents
• Organize studying into small, manageable steps
• Take frequent breaks – rest improves concentration
• Talk about how you feel – stress decreases when shared
• Accept stress as something natural, without trying to eliminate it completely
• Take care of your body (sleep, nutrition, exercise)
• Avoid excessive comparison with others
• Remember: your performance does not define your worth
Πώς μπορούν να βοηθήσουν οι γονείς
Οι γονείς παίζουν καθοριστικό ρόλο στη διαχείριση του άγχους:
• Δημιουργούν ένα ήρεμο και σταθερό περιβάλλον
• Ακούν με προσοχή χωρίς άμεση κριτική ή συμβουλές
• Αναγνωρίζουν το άγχος ως φυσιολογικό
• Εστιάζουν στην προσπάθεια και όχι μόνο στο αποτέλεσμα
• Ενθαρρύνουν την ισορροπία (διάβασμα – ξεκούραση)
• Υπενθυμίζουν ότι η αποδοχή και η αγάπη δεν εξαρτώνται από την επίδοση
What is important to avoid
• Excessive pressure or control
• Comparisons with other children
• Dismissing emotions
• Constant focus on grades
• Giving too much advice when the child is already stressed
When is additional support needed?
It is important to seek help when stress:
• is intense and persistent
• affects sleep, mood, or functioning
• leads to avoidance or significant withdrawal
Where you can turn for support
You can contact the 11525 Support Line of Together for Children, which provides free counseling to parents and adolescents (with parental consent).
The line operates Monday to Friday, 09:00–19:00
Indicative Bibliography
• Szuhany, K. L., & Simon, N. M. (2022). Anxiety disorders: a review. JAMA
• Chellappa, S. L., & Aeschbach, D. (2022). Sleep and anxiety. Sleep Medicine Reviews
• Hofmann, S. G., & Hay, A. C. (2018). Avoidance and anxiety. Journal of Anxiety Disorders
• Zeidner, M. (2014). Anxiety in education. Routledge
• Stöber, J., & Pekrun, R. (2004). Test anxiety research. Anxiety, Stress & Coping
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