Experts reveal how to overcome the pressure of high school graduation exams

Pressure from being compared to "other people's children"

On June 25-28, the 2025 high school graduation exam officially took place. Entering the "sprint" phase, 12th graders are taking advantage of every hour and minute to prepare for this important turning point in their lives.

Sharing with reporters, Dr. Luu Hoang Tung, lecturer of psychology at the Military Technical Academy, said that students today tend to be under more, deeper and even longer pressure from exams than previous generations.

Dr. Luu Hoang Tung, lecturer of psychology, Military Technical Academy. (Photo: NVCC)

According to Dr. Luu Hoang Tung, students today are more susceptible to pressure due to changes in social expectations and competition for admission. Admission scores for many schools have increased beyond expectations, leading to fiercer competition in university admissions.

The pressure of maintaining high scores, taking multiple mock exams and studying continuously puts students in a constant state of stress. In addition, the mentality of chasing after "top schools", "hot majors" and the disease of achievement also creates a lot of pressure.

This expert believes that the habit of comparing children with "other people's children", too high expectations, and even deep intervention in students' career choices from parents are also among the causes of pressure on children.

Many students share that they study for their parents and because they are afraid of failing the exam, but they themselves do not know what they want.

" Today's students tend to be sensitive to other people's judgments, easily anxious, and disoriented if lacking emotional support.

In a competitive learning environment, the development of social networks has made any exam result (good or bad) easily become a topic of discussion. Therefore, the problem of exam anxiety and stress is getting worse," said Dr. Tung.

Sharing the same view, MSc. Bui Huyen Thuong - a psychotherapist in Hanoi - also admitted that high study intensity, innovative curriculum, peer competition, prejudices, and media are the main factors causing exam season pressure in students.

"All of these things increase faster than the speed of children's psychological and physiological maturity," Ms. Huyen Thuong shared.

Master Bui Huyen Thuong, psychotherapist in Hanoi. (Photo: NVCC).

It's easy to fall into the feeling of "emptiness in the exam room"

According to Dr. Hoang Tung, prolonged pressure makes many students bored with studying and lose their inner motivation. If they do not meet adults' expectations or continuously fail mock exams and tests, some students begin to doubt their own abilities, feel inferior, become depressed, and make impulsive choices for the future.

Pressure combined with lack of sleep, skipping meals, or using stimulants to stay awake makes students easily feel tired, have headaches, insomnia, digestive disorders... directly affecting their ability to do tests.

This causes children to gradually form negative habits, fear of failure, anxiety disorders, depression, develop false thoughts and beliefs about themselves, or even engage in self-harm to relieve emotions...

Meanwhile, MSc. Huyen Thuong analyzed that when the state of continuous stress lasts for a long time, the nervous system of students will fall into a state of "Fight or Flight" - a natural reaction that makes the brain always on high alert. At this time, students will have difficulty concentrating on memorizing, and at the same time, their ability to analyze and solve problems will also decrease.

Without the ability to regulate and manage emotions, these pressures can push candidates to the point of extreme stress, exhausting the nervous system, leading to a state of "empty mind" right in the exam room.

Learn to listen to your body

According to Master Bui Huyen Thuong, if you feel tired, allow yourself to rest, get enough sleep, eat on time and do light exercise to restore energy, stay alert, focus and think analytically.

Students need to know how to manage time, build a reasonable exam preparation plan, understand their own abilities and boldly express their feelings to people or psychologists when needed.

Dr. Hoang Tung and Ms. Huyen Thuong both gave advice: Instead of dismissing, avoiding or forcing yourself not to worry, you should acknowledge your emotions and learn to cope with them.

When you are feeling overly anxious, take a few minutes to breathe deeply and calm down. In addition, always encouraging yourself is also a good way to regulate and improve your emotions.

Students should not focus on comparing their scores and abilities with others to set goals and expectations for themselves. Appropriate goals will help students optimize the review process and reduce unnecessary pressure.

Bao Han

Source: https://dantri.com.vn/giao-duc/chuyen-gia-bat-mi-cach-vuot-qua-ap-luc-ky-thi-tot-nghiep-thpt-20250518111944269.htm