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How to Deal with the Stress of Exams: A Wellbeing Perspective

By: Sana Quadri

In today’s fast-paced academic environment, the pressure to excel in exams can take a toll on students’ mental and physical health. From sleepless nights to overwhelming anxiety, exam stress is a common phenomenon that affects students worldwide. However, by adopting a wellbeing perspective and implementing proactive strategies, you can effectively manage exam stress and prioritise your overall wellbeing.  

Research indicates a significant correlation between exams and stress levels among students, highlighting the need for proactive strategies to safeguard mental and physical health. According to a recent study published in the *Journal of Educational Psychology*, over 80% of students reported feeling moderate to elevated levels of stress during exam periods. This stress can manifest in many ways, including anxiety, sleep disturbances, and difficulty concentrating. 

To help reduce exam stress, there are several healthy study habits that you can adopt that we have split into 3 categories: time management, physical wellbeing: 

  

Time Management:  

Prioritise Tasks 

Prioritising tasks based on importance and personal meaning can help you manage your time effectively. By identifying high-priority tasks and tackling them first, you can reduce your chance of feeling overwhelmed and maintain focus. 

Refresh and Recharge 

Taking regular breaks is essential for maintaining productivity and preventing burnout. Short breaks between study sessions allow the brain to rest and recharge, leading to improved concentration and retention of information. 

Environment: Create a Supportive Study Space 

A conducive study environment plays a crucial role in reducing stress levels. You should find a quiet, well-lit space with minimal distractions to maximise concentration and productivity. 

Physical Wellbeing   

Incorporate Physical Activity 

Research suggests that regular physical activity can help reduce stress and improve overall wellbeing. Incorporating activities such as brisk walks, yoga, or dancing into daily routines can have significant benefits for both physical and mental health. 

Fuel Your Body 

Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides essential nutrients that support brain function and reduce stress. Avoiding excessive caffeine, sugary snacks, and processed foods can help stabilise energy levels and mood. 

Prioritise Quality Sleep 

Adequate sleep is vital for cognitive function, memory consolidation, and emotional regulation. Research studies have shown that getting 7-9 hours of quality sleep per night can improve academic performance and reduce exam-related stress. 

 

Mental Wellbeing 

Be Kind to Yourself: Practice Self-Compassion 

It is important for you to be kind to yourself and not succumb to self-criticism during stressful periods. Practicing self-compassion involves treating oneself with understanding and forgiveness, even in the face of challenges or setbacks. 

 Seek Support: Reach Out for Help 

You should not hesitate to seek support from friends, family, or university resources when feeling overwhelmed. Student services often offer counselling, academic support, and resources for managing stress and improving wellbeing. 

General Exam Tips 

Practice Makes Perfect: Build Confidence 

Engaging in regular practice and review sessions can boost confidence and reduce anxiety about exams. By familiarizing yourself with exam formats and practicing problem-solving techniques, you can feel more prepared and less stressed on exam day. 

Utilize Resources: Seek Help When Needed 

Student services and academic support centers are valuable resources for addressing both academic and wellbeing concerns. You should not hesitate to seek help with subject-related queries or emotional support during stressful times. 

 

While it is important to study and revise for your exams, it is equally if not more important to look after yourself in the process. Dedicating time for hard-work as well as decompressing wellbeing activities is a recipe to success every exam season! 

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