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How to Overcome Exam Season Stress: 5 Healthy Study Habits

Feeling the heat of Year 11 exams? Matrix Scholarship student Sam shares the real study habits that helped him stay calm, focused, and ahead in Year 11.

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Sam is a Matrix Scholarship student currently in Year 11 at Barker College. Like many students, he’s felt the pressure of exams and the stress that comes with it. In this post, Sam shares the healthy study habits and mindset shifts that have helped him stay focused and confident during high-pressure times.

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Year 11 and Year 12 exam season can be intimidating, but stress does not have to take over. I often find myself looking over my notes, feeling stuck or anxious and completely unprepared.

However, I’ve learnt that stress itself is not always the problem; it’s how we deal with it that matters. With a few essential tactics, I was able to change my approach, study more effectively, and go into tests with more confidence.

Table of contents:

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Recognising exam stress: What it feels like and how it manifests

For me, stress frequently manifested as frustration. I’d sit down to study, and nothing seemed to stick, which only added to my stress. Looking back, I realise that a lot of the tension was unwarranted. There were tactics I could have used earlier—small modifications in mentality, study habits, and exam preparation—that would have made a big difference.

For a long time, I assumed that stress was an unavoidable aspect of tests. I had no idea how much it was impacting my focus, productivity, and overall well-being.

The indications were there, but I frequently dismissed them as just part of the process.

  • Restlessness and difficulty concentrating: When I sat down to study, my thoughts would wander between subjects, making it tough to concentrate.
  • Procrastination: I convinced myself that I was waiting for motivation when, in reality, I was avoiding the uncomfortable aspects of learning.
  • Physical tension: I frequently experienced headaches, muscle stiffness, and fatigue, making it even more difficult to concentrate.
  • Negative self-talk: Thoughts such as “I should have started earlier” or “I am not prepared enough” were common distractions.

I later discovered that if stress is not properly managed, it does not lead to improved performance.

Stress reduces study effectiveness, increases the danger of fatigue, and, as a result, lowers exam confidence.

During a particularly tight exam block, I found myself increasingly staying up late even when, at that time, I was nowhere near productive compared to early in the morning or after enough rest.

This accumulation of “sleep debt” led to decreased performance, where I actually noticed that in even the exam, I would find myself making mistakes and forgetting knowledge I thought I had consolidated.

matrix education pomodoro
Time management: Pomodoro technique

What actually helped: Small healthy study habits that made a big difference

Over time, I found a few strategies that helped me manage stress and stay productive:

Time management

Instead of cramming, I used a study plan with specific time slots for each subject. The Pomodoro technique (25 minutes of study, 5-minute breaks) kept me focused without burning out.

For example, I liked to have a general study plan that revolved around different “focus days” for each subject. I would dedicate a specific amount of time on a certain day towards furthering my aptitude in a certain subject or reading ahead to allow me to stress less during the exam period. 

One thing that really helped was having a consistent structure through my Matrix tutoring courses. With set weekly goals, access to detailed theory books, and teacher feedback, I was able to focus my efforts and track my progress clearly. Matrix courses kept me accountable and made exam blocks way less chaotic.

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Mindset shifts

I reminded myself that exams don’t define my worth.

A single test isn’t the end of the world, and small daily efforts matter more than last-minute stress.

Instead, I looked at the bigger picture with every test being a learning experience for the next. After every exam, I would always try to find at least one thing I could get out, such as not taking shortcuts when memorising quotes for essays.

Healthy habits

Exercise, enough sleep, and eating well made a surprising difference. When I treated my body right, my brain worked better too.

How I found my study style

For a while, I would look at what other people did, including highlighting everything in sight or rewriting my notes neatly. However, none of it really stuck, and I would often end my hours of studying feeling still questioning whether I’d actually absorbed the information. It was only after repeated trial and error that I was able to discover what worked for me.

This included strategies like proper time management and working ahead prior to exam blocks. Even the Matrix+ video lessons helped for reviewing concepts at my own pace when I needed a refresh.

Furthermore, ensuring healthy routines in regards to sleep, eating, and physical activity helped, on top of holistic mindset shifts and learning from each assessment. 

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Matrix Education one-to-one workshop for healthy study habits

Staying calm on exam day

When the day arrives, I always keep these in the back of my mind. 

  • Breathe – If anxiety kicks in, take slow, deep breaths. This signals your body to relax.
  • Skim the exam – Read through the questions first to get a sense of what’s ahead. Start with ones you’re confident about to build momentum.
  • Pace yourself – Don’t rush, but keep an eye on the time. If you get stuck, move on and come back later. 
  • Read the question – When answering a question, begin by reading and highlighting key words to help you answer directly rather than waffling or going off-track. Focus on what’s being asked, and tailor your response to hit those criteria clearly. 

What I wish I knew sooner

One of the biggest things I learnt was that stress isn’t a study strategy. Working smarter, not longer, leads to improvements in results.

If I could go back, I’d tell myself to focus on consistent effort rather than last-minute panic. This could be in the form of using flashcards (spaced repetition) or daily consolidation of content learnt at school.

Matrix helped a lot too, by giving me a clear roadmap—both in class and with the resources—to improve the way I approached study. That consistency made a huge difference, especially during the lead-up to exams.

Exams are tough, but they’re also temporary. With the right healthy study habits, you can get through them feeling confident and in control.

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Written by Matrix Education

Matrix is Sydney's No.1 High School Tuition provider. Come read our blog regularly for study hacks, subject breakdowns, and all the other academic insights you need.

© Matrix Education and www.matrix.edu.au, 2023. Unauthorised use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Matrix Education and www.matrix.edu.au with appropriate and specific direction to the original content.

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