A UAE psychologist shares practical, research-backed exam tips to reduce stress and boost performance
Exam season has a way of amplifying everything: pressure, comparison, late nights and self-doubt. For many UAE students, it’s not just about knowledge; it’s about managing nerves, energy and expectations. With exam season fast approaching, good habits now can make a big difference on the day.
Mark Swaine, Psychologist at Reverse Psychology, has worked with students for nearly two decades. Every year, he sees the same patterns emerge. Looking back, here are the ten things he says he wishes he had known when heading into exam season — clear, practical advice grounded in research and real experience.
1. Breathe first, think second
When you’re sitting in an exam and anxiety spikes, your brain shifts into threat mode. Stress hormones rise, and the part of the brain responsible for memory and reasoning becomes less active.
Before trying to think your way out of panic, regulate your body.
Breathe in for four. Out for six. Repeat for a minute or two.
Longer exhales activate your parasympathetic nervous system, helping your thinking brain come back online.
2. Sleep is your superpower (protect it at all costs)
Staying up late studying feels productive, but it rarely is. Memory consolidates during sleep. When we cut sleep, our focus and emotional regulation suffer.
So many students I meet can’t sleep. They’re on screens late, struggle to fall asleep, wake up exhausted, nap for hours after school, and then can’t sleep again that night.
Keep it simple:
- Same bedtime and wake-up time
- Phone out of the room
- No screens 1–2 hours before bed
- Proper wind-down routine (hot shower, low lights)
- Cool, dark room
In exam season, sleep isn’t optional; it’s essential.
3. Fuel the brain that’s sitting the exam
No breakfast. Little water. Poor sleep. Then panic.
Dehydration and low blood sugar can mimic anxiety: racing heart, poor concentration, low mood.
Eat before exams. Choose slow-release energy such as porridge, eggs, fruit or wholegrains. You wouldn’t run a race on empty.
4. Study smart — not just hard
Rereading and highlighting feel productive, yet research consistently shows they are among the least effective revision strategies.
What works better:
- Testing yourself
- Past exam questions
- Explaining material out loud
Active recall beats passive reading every time.
5. Bank the easy marks first
When you open the paper, scan it first. Answer the questions you know.
This gets you writing, builds momentum, and gets marks on the page. Students who dive straight into the hardest question often lose confidence early.
Warm your brain up. Secure the marks. Then tackle the tougher questions.
You might also like: CBSE board exams 2026: UAE parents’ guide to dates, Class 10 changes and what’s new
6. Set yourself up to win
Environment matters:
- Clear desk
- Study outside the bedroom if possible
- Phone in another room
- Clear goal per session (“What do I need to know by the end of this?”)
- Try the Pomodoro method: 25 minutes focused, 5 minutes break
Structure reduces procrastination.
7. Control the controllables
Anxiety feeds on uncertainty. Control what you can.
You can’t control:
- The exact questions
- Other students
You can control:
- When you revise
- Your schedule
- Your focus in class
- Sleep and nutrition
- Arrival time for the exam
8. Don’t burn out before the finish line
Many students peak too early and arrive at exams exhausted. Keep some fuel in the tank.
Build in active recovery with activities that energise you:
- Sport
- Music
- Walks
- Time with friends
Also be aware of your “drainers”: excessive screen time, late nights, and social situations that leave you flat.
Energy management matters as much as time management.
9. A little stress helps
Moderate stress sharpens focus. A small adrenaline boost improves performance.
So when you feel that edge before an exam, don’t panic. This is your body preparing you to perform.
10. Focus on your own strategy
It’s easy to panic when others start writing immediately or ask for extra paper.
Stick to your own strategy. Know how much time you have per question. Read fully. Answer the questions you know.
Comparison is a distraction you don’t need.
Finally, you’ve done more than you think
By the time you walk into the exam hall, much of the work is done.
Trust your preparation. Regulate your breathing. Scan the paper. Secure the marks you know. Then move forward.
Wishing you all the best of luck.
For further information, see reversepsychology.ae
Follow Yalla for all the latest education news
