Stress constitutes an inescapable facet of contemporary existence, and it is capable of exerting substantial influence on our cognitive faculties. Exhaustive research has been conducted on the impact of stress on cognitive performance. The accumulating body of literature indicates that stress is associated with impaired cognitive functioning, hampering cognitive processes such as learning, memory, and reasoning. The objective of this paper is to examine the effects of stress on cognitive functioning and to propose coping mechanisms that can mitigate the impact of stress during academic assessments. 

To begin with, stress may exert deleterious effects on the functionality of memory. Empirical findings indicate that stress hormones, such as cortisol, have the capacity to impede the process of memory formation and retrieval, thereby hindering the recollection of critical information necessary for examination purposes. Furthermore, stress can potentially hinder one's capacity for attention and concentration, thereby impeding the ability to effectively concentrate on the current task. Adverse consequences such as inadequate academic outcomes and diminished academic standing could ensue from this outcome. 

Conversely, there exist multiple tactics that may be employed to effectively manage stress levels amidst the pressure of examinations. One of the most efficacious approaches is the adoption of the practice of mindfulness meditation. The practice of mindfulness meditation entails directing one's attention towards the current moment and embracing thoughts and emotions in a non-evaluative manner. The implementation of this approach has shown the potential in mitigating stress and enhancing cognitive capabilities. An alternative approach is to participate in physical activity. The literature has demonstrated that engaging in physical activity has the potential to diminish stress levels and enhance cognitive abilities, thereby rendering it an effective approach towards exam preparation. 

Furthermore, students may derive advantages by employing cognitive and behavioural strategies for managing stress. Cognitive strategies are exemplified by positive self-talk and visualization, as these techniques can mitigate anxiety and enhance self-assurance. Behavioural strategies encompass various techniques that can be utilized to manage and improve one's mental and emotional health. These techniques may include time management strategies, as well as relaxation techniques such as deep breathing exercises and progressive muscle relaxation.

How does stress affect our cognitive abilities and what strategies can be used to cope with stress during exams?


To further support this discussion, here are five scientific publications:

  1. McEwen, B. S. (2017). Neurobiological and Systemic Effects of Chronic Stress. Chronic stress (Thousand Oaks, Calif.), 1, 2470547017692328. https://doi.org/10.1177/2470547017692328
  2. Pruessner, J. C., Dedovic, K., Khalili-Mahani, N., Engert, V., Pruessner, M., Buss, C., ... & Lupien, S. (2008). Deactivation of the limbic system during acute psychosocial stress: evidence from positron emission tomography and functional magnetic resonance imaging studies. Biological psychiatry, 63(2), 234-240.
  3. Salleh, M. R. (2008). Life event, stress and illness. The Malaysian journal of medical sciences: MJMS, 15(4), 9.
  4. Schönfeld, P., Brailovskaia, J., & Margraf, J. (2018). Positive coping as mediator of the relationship between negative life events and depression/anxiety. Personality and Individual Differences, 135, 24-29.
  5. Wu, C., von Eckardstein, K. L., & Feng, R. (2021). The Role of Mindfulness in Reducing Academic Stress for University Students: A Systematic Review and Meta-Analysis. Mindfulness, 12(5), 1054-1069.

Important words to remember:

  • Cortisol
  • Mindfulness meditation
  • Cognitive function
  • Positive self-talk
  • Visualization
  • Time management
  • Relaxation techniques