How teens can beat exam stress with simple psychological tricks

Liter.kz spoke with practicing psychologist Marina Syyrbai about how to properly prepare for exams, cope with anxiety, and what to do if the results fall short of expectations.

—The Unified National Testing (UNT) for grants is just around the corner. How can students psychologically prepare for the exam?

—It's important to accept that there's no such thing as perfect readiness. Instead of fixating on the outcome, focus on how much you've already accomplished. Sometimes, it helps to look back—review what you've studied and ease up on the pressure. Often, taking a break is far more effective than spending another anxious day buried in textbooks. A clear mind matters more than last-minute cramming.

—How can students learn to concentrate and avoid burnout while preparing?

—Concentration isn't about forcing yourself—it's about managing your workload wisely. The key is balancing study with rest: set clear time blocks for learning, sleep, walks, and music. When there's equilibrium, focusing becomes much easier.

—Some parents motivate their children with threats or rewards for high scores. Does that work?

—That's not motivation—it's pressure. It amplifies anxiety and the fear of failure. In the short term, it might yield results, but in the long run, it backfires. The child loses confidence and grows more distressed, especially when faced with unrealistic expectations.

—What about comparing children to others—the so-called "sacrifice of scores"?

—Comparing children to one another is absolutely counterproductive. It undermines self-esteem. The only healthy comparison is with oneself: who you were before and how much progress you've made since then. Even small improvements count as success, and it's crucial to acknowledge them.

—What should parents do if their child doesn't score high enough? How should they behave?

—First and foremost, offer support. Then, calmly analyze what went wrong: identify mistakes and areas for improvement. Avoid dismissing their efforts or dramatizing the situation. Phrases like "Everything is ruined" or "You'll never amount to anything" only deepen the trauma and make things worse.

—How can parents help a teenager cope with feelings of failure?

—Give them space to process their emotions—without pressure. Don't downplay their feelings or say "You need to be strong." Remind them that an exam score doesn't define their worth. The parents' role is to gently restore their child's sense of stability and confidence.

—What quick techniques can help reduce stress right before an exam?

—Here are a few simple yet effective methods:

• Breathing: Slow, deep inhales and exhales help lower anxiety.
• Grounding technique: Name five objects around you and describe them—this brings you back to the "here and now."
• Tension release: Clench your fists tightly for a few seconds, then suddenly relax.

These techniques help quickly stabilize your state and reduce stress levels.