How to manage exam anxiety: Tips for UAE students to overcome stress

Samsara Sangster, an 18-year-old student at The British International School Abu Dhabi, remembers exactly when exam stress took hold of her. “For my last set of mock exams in January, I felt really unsure of myself. I didn’t think I had done so well in my previous mocks, so I really wanted to get these right. The week before the exams, I kept worrying that I would go blank during the test, and that thought alone left me feeling overwhelmed.”

Sangster’s anxiety didn’t just come from sitting the exams — it built up in the weeks leading up to them. The self-doubt and pressure to perform well weighed heavily on her. “I always second guess myself and think that I haven’t studied hard and prepared enough, even when I know I have. I would get really emotional to the point of breaking down and crying sometimes.”

Recommended For You

Dubai Racing Carnival returns with star power and fresh stories

APT Global publishes inaugural ESG report and unveils sustainable 400-person labour accommodation

Abu Dhabi announces road closures for Al Ain Half Marathon

Ben Sulayem hails 'safety for all' as FIA, US university to combat online abuse in sport

Top things to do in the UAE this weekend: New brunches, fitness events, and dining experiences

 

With the end-of-year exam season looming ahead, many students can relate to Sangster’s experiences. Whether the pressure comes from parents, peers, or the students themselves, the stakes can feel impossibly high.

Stay up to date with the latest news. Follow KT on WhatsApp Channels.

Exam pressure is complex, affecting students in multiple ways. Students struggle with fear of failure, decision fatigue, and the sheer mental exhaustion related to exam preparation.

According to Caleb Questel, a whole-school counsellor in Abu Dhabi, the symptoms of exam stress can manifest physically, emotionally, and behaviourally. “Students often experience headaches, stomach aches, trouble sleeping, irritability, and mood swings. Some withdraw socially, while others procrastinate or develop an unhealthy obsession with studying, despite limited productivity.”

Unusual behaviour in students is often a red flag, signalling being overwhelmed and having cognitive overload.

Yet, beyond the symptoms, one of the most damaging effects of exam pressure is its toll on self-esteem.

“Teenagers can feel like it’s them versus the exam,” Questel explained. “This opens the door to negative self-talk and feelings of inadequacy, which fluctuate depending on their perceived performance on each test.”

Sangster knows this feeling well. “I’m usually quite a talkative and lively person, but during exams, I go quiet and withdraw. I also feel that I am not as nice to myself as usual during exam periods.”

The stress doesn’t just come from the fear of failing – it’s the fear of what failing represents. “Exam results can significantly affect a student’s self-worth,” said Questel. “Students can potentially internalise their performance as a reflection of their intelligence or personal value. High achievers, on the other hand, feel immense pressure to maintain their success because their perception of self is linked to acheivements, which creates intense anxiety.”

A parent’s job

So what can parents do to ease this pressure and help their children navigate exam season with confidence?

“Parents need to normalise setbacks as part of the learning journey,” suggested Questel. “They should focus on their child’s efforts rather than just results. Instead of asking, ‘What grade did you get?’ they can ask, ‘What did you learn from this experience?’”

Questel also encourages parents to support their child practice self-reflection beyond academic performance. “Help your child make a list of their strengths outside of school. Are they a good friend? A great sibling? A creative thinker? Their value isn’t tied to a number on a piece of paper.”

Tying this practice back to their experiences while preparing for exams, parents can ask their child questions like: Can you identify any moments when you felt proud of how you handled stress during your revision or exams? What are some ways you can calm yourself down if you start feeling overwhelmed during the exams? What regular act of self-care can you engage in during this exam season to maintain well-being? How do you want to be supported by me during this process?

Thoughtful questions that heighten self-awareness and emotional regulation can actively foster emotional intelligence to mitigate stress.

Sangster credits her family for helping her manage stress. “My parents and sister were always there to calm me down and remind me that everything would be okay. They helped me set up a study plan that worked for me. Instead of cramming for whole days and taking time off, I started breaking up my study time into manageable chunks. I’d study for a few hours in the morning, go out with family or friends, and then study again in the evening. It made everything feel more [doable].”

When parents encourage balance and support, students can cope more effectively with the challenges of exam preparation.

“Students struggle to ‘take stock’ and prioritise their needs during periods of intense pressure. They need breaks, proper sleep, and time to do things they enjoy. This is where parents can step in to encourage downtime — exercise, hobbies, and socialising are just as important as revision. If students overwork themselves, they risk burnout, which actually harms performance.”

Samsara offers similar advice to her peers: “Think of exams as a chance to show off what you know, not just a test to be afraid of. And remember, your grades don’t define you. You are so much more than that.”

With the right support, one that prioritises well-being over perfection, students can approach exams with confidence, resilience, and a healthier perspective on success.