How to deal with exam stress and anxiety as an international student in Australia is one of those topics that doesn’t get talked about enough. Exam stress is real, and it affects many students. International students face additional pressures: language barriers, different expectations, and being away from home. I’ve experienced exam stress, and I’ve watched friends experience it too. Some managed it well and performed well. Others struggled and let stress affect their performance. The difference was having strategies and support.
Three years later, I’m finishing my Master’s at the University of Melbourne. I’ve learned to manage exam stress, and I’ve watched friends learn the same. Some strategies worked well. Others didn’t work for me. The difference was finding what worked and having support.
So here’s everything I know about dealing with exam stress and anxiety as an international student in Australia, based on what actually works.
Why Exam Stress Happens
Let me start with this, because understanding why helps you manage it.
Exams are high stakes. Your grades matter, and exams are a big part of your grades. This creates pressure.
International students face additional pressures. Language barriers, different expectations, and being away from home add to stress.
Uncertainty creates stress. Not knowing what to expect, not knowing if you’re prepared, these create anxiety.
But here’s what I’ve learned: some stress is normal and can even help. But too much stress is harmful. The key is managing stress, not eliminating it completely.
Recognising When Stress Is Too Much
This is important, because you need to know when to get help.
Normal stress includes: feeling nervous before exams, worrying about performance, and having trouble sleeping occasionally.
Too much stress includes: constant anxiety, panic attacks, inability to sleep or eat, and physical symptoms like headaches or nausea.
But here’s what I’ve learned: if stress is affecting your daily life or your ability to function, it’s too much. Don’t suffer in silence. Get help.
Strategies for Managing Exam Stress
This is the practical part, and here’s what works.
Prepare thoroughly. The better prepared you are, the less stressed you’ll be. Study regularly, don’t cram, and be realistic about what you can do.
Take care of yourself. Get enough sleep, eat well, and exercise. You can’t perform well if you’re exhausted or unhealthy.
Manage your time. Don’t leave everything until the last minute. Plan your study time, and give yourself breaks. Time management reduces stress.
Practice relaxation techniques. Deep breathing, meditation, or other relaxation techniques can help manage stress. Find what works for you.
But here’s what I’ve learned: different strategies work for different people. Find what works for you, and don’t be afraid to try different things.
Getting Support
This is important, because you don’t have to deal with stress alone.
Talk to friends and family. Sometimes just talking about stress helps. Don’t keep it to yourself.
Use university support services. Counselling services can help with stress and anxiety. Don’t be too proud or too shy to use them.
Talk to lecturers or tutors. If you’re struggling with material, talk to lecturers or tutors. They can help you understand material and reduce stress.
But here’s what I’ve learned: getting support is important, but you also need to take action. Support helps, but you still need to prepare and manage your time. Use support as a tool, not a replacement for preparation.
I’ve written about using university support services if you want more detail.
During Exams: Managing Stress in the Moment
This is important, because stress can affect your performance during exams.
Arrive early. Don’t rush. Arrive early, settle in, and relax before the exam starts.
Read instructions carefully. Don’t rush. Read instructions carefully, and make sure you understand what’s being asked.
Manage your time. Don’t spend too long on one question. Manage your time, and make sure you have time for all questions.
Stay calm. If you feel stressed during the exam, take deep breaths, and focus on the question. Don’t panic.
But here’s what I’ve learned: managing stress during exams takes practice. Practice under exam conditions, and learn to stay calm. It gets easier with practice.
Frequently Asked Questions
Is it normal to feel stressed before exams?
Yes, it’s normal. Some stress is normal and can even help. But if stress is affecting your daily life or your ability to function, it’s too much. Get help.
How do I know if my stress is too much?
If stress is affecting your daily life, your ability to sleep or eat, or your ability to function, it’s too much. Don’t suffer in silence. Get help.
Can I get help for exam stress?
Yes, definitely. University counselling services can help with stress and anxiety. Don’t be too proud or too shy to use them. They’re there to help.
Will stress affect my exam performance?
It can. Too much stress can affect your performance. But some stress is normal and can even help. The key is managing stress, not eliminating it completely.
How do I prepare for exams without getting too stressed?
Prepare thoroughly, manage your time, take care of yourself, and get support. Don’t leave everything until the last minute. Plan your study time, and give yourself breaks.
What if I panic during an exam?
Stay calm. Take deep breaths, focus on the question, and manage your time. Don’t panic. If you need to, take a short break, but don’t waste too much time.
Final Thoughts
Dealing with exam stress and anxiety as an international student in Australia is challenging, but it’s manageable. Some stress is normal, but too much stress is harmful. The key is managing stress, not eliminating it completely.
Prepare thoroughly, take care of yourself, manage your time, and get support. Don’t suffer in silence. Get help if you need it.
I’ve made plenty of mistakes since landing in Melbourne, but each one taught me something. The biggest lesson? Don’t suffer in silence. Stress is normal, but too much stress is harmful. Get help, take care of yourself, and manage your time. You don’t have to deal with stress alone.
If you’re still planning your study journey, check out my guides on how to study effectively in Australian universities and how to prepare for open book vs closed book exams. And if you’re struggling with exam stress, get help. Don’t suffer in silence. University support services can help, and you don’t have to deal with stress alone.