The 7-Step Exam Rescue Plan: What to Do When Students Are Overwhelmed

We all know that students need support to manage their exam anxiety levels.  Many students find it easy to work to a revision plan and continue to prepare well.

Even so, some of the most attentive students can panic under pressure, and without the right mental preparation, they freeze.  

And then there are those easy going or last-minute students who leave their own study process and planning to chance.  They end up cramming and studying too late.  This unpreparedness can send them into a spiral of panic as exams get close.

As a school, what can you do to support overwhelmed students in the final days before exams?

Your 7-Step Exam Rescue Plan

Here are 7 steps to ensure a smooth exam preparation process for your students.

1️ Stop the negative spiral – Shift focus from failure to solutions. It’s all too easy for students to fall back into a spiral of despair when they find themselves overwhelmed.  One poor exam prep decision does not mean all their plans are in jeopardy! Encourage them to see their progress and stress the positive strategies they have in place to help the get their thoughts back on track.  Refer them back to any personal exam reaction plan they have in place, and exercises to help them get their thinking back into a strong state again

2️  Create a structured study plan – Show students how to create their own study plan and guide them on current research on learning – i.e. Podomoro. Advise students on how to keep their brain in the best state for learning, using notes and recall practices. Include parents in your study prep,  keeping them up to date with your planning.  Involve them in home support and share ideas on best study ideas.

3️ Include Mindful Techniques – Look for exercises to support exam stress such as affirmations, visualisation, meditation and tapping to use in your support strategy. Allow sufficient practice time for students to get comfortable with any new technique and allow students space to find gentler, less damaging ways  of handling stress.

4️  Teach grounding exercises – Helping students feel present, not panicked. Have a refresh session on Mindful strategies such as Being Present, Noticing, being non-judgemental, breathing and positive thinking techniques.  Remind them to come back to the breath when things feel overwhelming, to Mind the Gap and Take 5.  Just Stopping to Pause can be a lifeline when things feel too much.

5️  Encourage a healthy routine – Sleep, hydration, and short breaks matter. Go through the essentials for a rounded plan for success in mind, body and spirit.  Exams are a marathon rather than a sprint, so students need to be able to sustain their focus over the coming weeks of the exam calendar. Share self care recommendation  on eating, hydration and sleeping to help their energy levels at a safe level to see them through exams.

6️ Reinforce a growth mindset – Exams are a challenge, not a life-defining moment. Remind student that exams are objective and not the last word in success.  Discuss what success means to them and how to chart progress and achievement away from just a numbers and grade result. Encourage students to recognise personal milestones and to celebrate wins, wherever they arise. Practice self- reflection in class and each piece of learning that takes place along the way. Include discussions on personal growth and achievements.  Take the focus off the grades alone.

7️  Provide reassurance and motivation – Words from teachers and parents matter. Set up opportunities for discussion between school and home so you can get a perspective from other areas in the students’ lives. Continue to provide encouragement and direction and be available for support and guidance. Conversations don’t always have to be ‘big’ to make an impact. Consistency and availability are important too.

Your school needs fast, effective, and easy-to-use strategies to support students before exams. That’s exactly what the Exam Stress Bundle offers—lesson plans, guided exercises, and student resources that make a real impact.

✅ Download your copy today and help your students succeed! www.geraldinejozefiak.com/exam-stress-bundle  

Ready to take your exam preparations to the next level? Let’s make sure your students and staff are ready for success.

I work with schools to prepare their students for the mental challenge of exams and offer 1-day workshops in schools. Want me to work with your staff on Exam Stress and Thinking Skills? Contact me at [email protected] for details.