written by Rachel Smith the founder of Give Yourself Kindness, who has worked with clinical psychologists, therapists and leading self-compassion experts from around the world to bring you the best tools to support self-compassion - helping you feel and sleep better.
Affirmations: your exam season ally
Feeling a mixing pot of emotions before exams is normal. An inner critic peeking through in moments of stress is normal. But affirmations can be a powerful tool to support this - an easy, quick practice that can have a big impact.
Clinical Psychologist Dr. Kyle Dortch explains, "From this place of safety and self-compassion, we can actually learn more from our experience and make effective decisions about moving forward (versus getting caught in the paralyzing, repetitive cycles that come with relying on criticism and shame)."
These affirmations are designed to help you build confidence, stay focused, and maintain self-compassion throughout your exam journey.
Affirmations for building confidence before exams
- I can try something new, make mistakes and grow
- I am worthy and capable
- My efforts today contribute to my success tomorrow
- I remind myself that no one was an expert before they were a beginner
- I can try, even when I don't feel 100% ready
- I embrace my journey, knowing every twist and turn helps me grow
Affirmations for when you're overwhelmed by studying
- I can use my breath as a tool to find calm
- I deserve to take breaks to care for my wellbeing
- I can't be perfect and I don't need to be
- I recognize that some things take time - patience is not inactivity
- I can do anything, but not everything
- I don't need to earn rest to deserve it
'I can do anything, but not everything'
Affirmations for finding courage during exam season
- I can overcome obstacles and find creative solutions
- My setbacks are setups for stronger comebacks
- I can ask for help and know that this is not a weakness, but a strength
- I am handling this the best I can
- My courage is stronger than my fear
- I remind myself that feelings come, and feelings go
Affirmations for being kind to yourself post exams
- I am enough, exactly as I am
- I can make mistakes and learn from them, without self-criticism
- My worth is not dependent on what I have done today
- I celebrate my successes, no matter how big or small
- I recognize that life is hard sometimes - I try to always be gentle with myself
- I can be proud of myself for doing my best
4 ways to use affirmations during exam season
1. During study breaks
- Keep an affirmation card by your study space
- Use it as a bookmark in your revision materials
2. Morning of the exam
- Choose your affirmation the night before
- Say it while getting ready
3. When anxiety hits during an exam
- Take a deep breath
- Silently repeat your chosen affirmation
- Focus on one question at a time
4. Post-exam self-compassion
- Read your affirmation regardless of how you feel the exam went
- Use it to ground yourself before moving on to the next subject
- Make it part of your post-exam relaxation routine
Speaking to yourself with kindness isn't just about feeling good
Remember: Speaking to yourself with kindness isn't just about feeling good - it creates the mental space you need to learn effectively and perform at your best.
As Dr. Dortch emphasizes, self-compassion is key in "developing courage, resilience, and a growth-oriented mindset."
Take a deep breath. Choose an affirmation that resonates with you. You've got this.
“I instantly feel a sense of groundedness and calm”
Affirmations can be so helpful along our healing journey. And these affirmations are truly so beautiful and powerful! When I read them, I instantly feel a sense of groundedness and calm. They are wonderful reminders for when I need to slow down and reconnect with myself. I also love that they are centered around having more compassion and kindness for ourselves. I will definitely be utilizing these with my clients, as well as practicing them myself. Thank you so much Rachel!
