How Does Exam Pressure Affect Students’ Mental Health? | Safe and Sound

In Vietnam, exams are still considered one of the important measures to assess students' abilities. However, this creates increasing pressure, causing many students to fall into a state of physical fatigue and mental crisis. Many cases have been and are experiencing serious psychological problems due to exam pressure. Among them, school depression is increasingly common. So specifically, how does exam pressure affect students' mental health? Let's analyze it from the perspective of a psychological expert.

Ngo Thi Sang | Master of Educational Psychology – Applied mental health care Safe and Sound

Institute of Medical Technology Applications

1. Exams - a silent obsession with Vietnamese students

Exams - a silent obsession with Vietnamese students

Every time exam season approaches, students at all levels, especially senior students, enter a real “war”. Not only are there long study hours, a series of tests, or parents’ expectations, but there is also the fear of failure, a feeling of prolonged fatigue and a tense, sometimes suffocating mood.

Many students shared that just hearing the word “exam” made them feel pressured, sleepless, have headaches or even feel nauseous. Some students fell into a state of psychological exhaustion, lost the ability to concentrate, had negative thoughts or showed signs of emotional disturbance.

According to psychologists, exam pressure is one of the leading causes negatively affecting students' mental health, especially in today's competitive and achievement-oriented society.

2. Exam pressure - the leading cause of psychological disorders in students

During the learning process, exams are not only a milestone to test knowledge but also the focus of expectations, comparisons and fears of failure. From there, invisible pressures begin to form and increasingly weigh on students' minds.

a. Pressure from family

Pressure from family

Many parents unintentionally put psychological pressure on their children with statements like “Take the exam to be like your friends”, “You have to get into a top school”, or “If you fail the exam, your future is ruined”. High expectations, combined with a lack of listening, can make students feel that they are only loved if they do well. This is a false belief that deeply affects their emotions and self-esteem.

Psychologists say that feeling like a burden or not good enough is one of the root causes of depression among many students. When they fail or do not meet expectations, they easily fall into a spiral of self-blame, fear and isolation.

b. Pressure from school and society

Schools today increasingly focus on grades and achievements. The race between specialized classes, mock exams, and academic rankings make students always live in a state of “having to be better than others”. Students with average or lopsided academic performance are easily labeled as “poor”, which leads to feelings of inferiority and frustration.

In addition, social networks also contribute to increasing pressure: images of friends showing off high scores, showing off their admission to prestigious universities... easily make students fall into negative comparisons, leading to fatigue and prolonged psychological crisis.

c. Pressure from oneself

Not all students are pressured by external factors, many set their own standards too high and force themselves to achieve them. The feeling of “having to be the best” and “not being allowed to make mistakes” is the silent cause of anxiety, stress and easily leads to school depression.

3. Psychological consequences when students are under prolonged exam pressure

Exam pressure is not just a temporary problem, if prolonged and not properly relieved can lead to serious mental health consequences, affecting both school life and the long-term future of students.

a. Prolonged fatigue and reduced quality of life

Chronic fatigue and reduced quality of life

The constant studying and testing does not give students enough time to rest, eat or exercise properly. The increasingly dense study schedule and the successive tests make many students feel tired both physically and mentally.

Chronic fatigue can lead to immune suppression, insomnia, eating disorders, or even emotional exhaustion, problems that are increasingly common among today's students.

b. Depression and school anxiety

Psychologists say there are more and more cases of middle and high school students suffering from mild to moderate depression, even tending to self-harm due to academic pressure. Common symptoms include:

• Loss of interest in studying, no longer interested in results
• Self-conscious, withdrawn, afraid to interact with friends and teachers
• Often have negative thoughts about yourself and the future
• Difficulty concentrating, forgetfulness, feeling “empty”
• Have self-harming behaviors or thoughts about death

These signs, if not detected and intervened promptly, will seriously affect the psychology and comprehensive development of students.

c. Long-term impact on personality and life skills

In the school environment, students are often compared in test results, ranked in terms of achievements and pressured to "be good". Students who do poorly or do not achieve expected goals often lose confidence, thinking that they are "useless" or "incompetent".

Students who grow up in a high-pressure environment without proper support tend to develop a “performance-only” mindset. This affects self-esteem, erodes self-confidence, and makes it difficult to adapt to failures and challenges in adult life.

4. What should be done to reduce the negative psychological impact of exam pressure?

Minimizing the impact of exam pressure on students' psychology is not only the responsibility of individual students, but also the responsibility of schools, families and the whole society.

a. For students: Learn to listen and take care of emotions

Students need to learn emotional recognition skills, understand their own limits and learn how to self-regulate their psychology when stressed:

• Know when to rest, don't study too much
• Recognize effort rather than focusing solely on results
• Talk to friends, teachers, parents, or a mental health professional when you feel overwhelmed.
• Apply relaxation techniques such as meditation, deep breathing, and keeping an emotional journal

b. For parents: Accompany instead of pressure

Parents need to change their perspective on success and learn to understand their children:

• Don't judge your child based on their scores alone.
• Create an open communication environment so that children can share their difficulties.
• Respect your child's feelings, don't dismiss their worries as small matters.
• Plan your child's study schedule wisely instead of forcing them.

c. For schools: Create a safe psychological space

Schools need to develop mental health support programs for students:

• Have a specialist or psychologist on hand that students can access when needed
• Minimize public rankings and comparisons in the classroom
• Diversify assessment forms, not just based on final exams
• Organize career guidance sessions, develop soft skills, and manage emotions for students

If you find yourself needing help from a psychologist or psychiatrist, start by finding a reputable counseling center or service. You can choose to have face-to-face counseling or online counseling, depending on your situation and comfort level. Most importantly, be open to sharing and accepting guidance from a professional.

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See also:

Signs of depression in puberty

Listening to your child with a psychologist: Understanding teenage depression

What should parents do when their children are under exam pressure?