Managing Anxiety & ADHD During Exams in North York: Practical Strategies

Exams can be a stressful period for any student, but for those living with anxiety and ADHD in North York, the challenges can feel particularly daunting. If you or your loved one is preparing for exams and facing overwhelming worry or trouble focusing, know that you’re not alone—and with the right support, success is always within reach. Here’s how you can manage anxiety and ADHD during exams, with compassionate, evidence-based tips tailored to North York students.

1. Understand the Unique Challenges of Exams with ADHD & Anxiety

Students with ADHD often struggle with time management, organization, and sustained attention. Anxiety can amplify these struggles by introducing additional worry, self-doubt, or panic, especially during high-pressure test periods. In North York, many students navigate these experiences, and acknowledging them is an important first step toward compassionate care.

2. Build a Calm, Supportive Study Environment

Your surroundings have a strong effect on your ability to focus and relax. In bustling North York, carve out a quiet, dedicated area at home or use a Toronto Public Library study room. Clear clutter, introduce soft lighting, and keep supportive items nearby—like fidget tools, noise-cancelling headphones, or calming teas—to create a safe study haven.

3. Break Tasks into Manageable Steps

Large assignments and exam reviews can feel overwhelming. Break down study materials into smaller sections or time blocks (for example, 20–30 minute sessions with short, planned breaks). Tools like checklists, digital planners, or visual schedules are especially helpful for North York students living with ADHD and anxiety. Celebrate progress after each completed step!

4. Practice Mindful Coping Techniques

Simple mindfulness activities can lower anxiety and boost focus. Try deep breathing, guided relaxation (available through the CAMH Coping with Stress guide), or grounding exercises you can use before or during exams. Having a go-to technique gives you a sense of control when stress spikes.

5. Seek Help and Advocacy When Needed

North York schools and universities offer accommodations for students with official ADHD or anxiety diagnoses, such as extra exam time, quiet rooms, or permission to use aids. Don’t hesitate to talk to a mental health professional for personalized support or to connect with our ADHD Support Services team for expert guidance tailored to your situation.

If exam season is affecting your wellbeing, you don’t have to go through it alone. Book an assessment with our North York mental health clinic today to explore tools, coping plans, and treatment options that empower you to thrive—during exams and every day.