Remember, exams are just one measure of your abilities and do not define your worth or potential.
Recognising signs of stress
By becoming aware of the signs of stress and burnout, you can be better prepared to prioritise your wellbeing and take the necessary steps to look after yourself.
Common signs of exam stress include:
- increased heart rate
- trouble concentrating or remembering things
- increased muscle tension
- problems sleeping or feeling tired often
- feeling irritable or anxious.
Strategies to manage exam stress
Sleep
It is recommended that you get around six to eight hours of sleep per night. Try not to stress yourself out if you struggle to sleep, though. Resting with your eyes closed can itself help you recharge.
Study patterns
After three to four hours of study or work, take a break from your study table or desk. Just a five to ten minute break from your regular routine will help you return re-focused and a little less anxious. Remember, everyone is different, so find study patterns that work for you.
Study resources
Finding study habits and resources that work for you can alleviate a lot of stress. Experiment with different approaches to discover what helps you learn most effectively.
Food and drink
Certain foods and drinks can increase stress levels. This doesn’t mean you need to exclude them from your diet completely, but it can help to take them in moderate amounts, particularly during stressful periods.
The following foods and drinks can increase stress.
- Tea, coffee, cocoa and energy drinks.
- Fast food and takeaways.
- Butter and cheese.
- Meat and shellfish.
- Alcohol.
- Fizzy drinks, cold drinks and chocolate drinks.
Exercise
Get outside or get moving in a way that suits you. This can be a run, yoga or even a dog walk. Physical activity can help reduce stress and improve your mood.
Mindfulness
You can use apps like Calm and Headspace, or find guided videos on YouTube to help you practise mindfulness and relaxation.
Self-care during your exams
Make sure you’re taking care of yourself during exam time. Consider incorporating these activities into your day.
- Take a tea or coffee break away from your desk.
- Go for a walk or cycle.
- Read something for fun and not for studying.
- Eat three main meals plus snacks.
- Speak to another person (not about exams).
- Drink enough water.
- Remind yourself that exams do not define you.
- Do something creative for fun.
- Prioritise your sleep.
Things to remember
During exam periods, it can help to remind yourself:
- I am more than an exam result.
- The only opinion on my results that matters is mine.
- If I am really not happy with my results, I can resit.
- My results are not reflective of the effort I put in or my circumstances.
Resources and support
The following organisations provide support specifically for students.
- The Student Room: An online community and resource for students.
- Student Minds: The UK’s student mental health charity, providing support and resources.
- Student Space: Offers mental health support for students.