Feeling a bit worried or stressed during exam season is normal, especially if you’re under pressure from school or family. As an unwelcome side effect, it can also cause anxiety, clouding your judgment and impacting your study routine and academic performance.
If exam pressure is taking over your life, you are not alone. There are things you can do!
This article will provide actionable tips on how to manage stress and anxiety during this demanding period.
UNDERSTANDING EXAM STRESS AND ANXIETY
Firstly, it’s important to recognise that a certain degree of stress is normal. It can act as a motivator, pushing you to prepare and perform well. However, when stress escalates into anxiety, it becomes harmful and counterproductive.34
COMMON SIGNS OF STRESS31:
- Constant worry
- Feeling tense
- Headaches and stomach pains
- Not sleeping well
- Irritability
- Loss of interest in food or eating more than normal
- Not enjoying activities you previously enjoyed
- Being negative and having a low mood
- Feeling hopeless about the future
HOW TO MANAGE STRESS AND ANXIETY
1. DEVELOP A BALANCED STUDY ROUTINE
It’s easy to fall into the trap of all-day studying as exams approach, but this can quickly lead to burnout. Break down your tasks into realistic goals for each study session. Include regular study breaks to rest and rejuvenate.36
2. EXERCISE REGULARLY
Regular exercise can help boost energy levels, clear the mind, and relieve stress.31 Aim for at least 30 minutes of moderate exercise daily, such as walking, jogging, or yoga.27 Activities involving other people or your friends can be a fun and social way to exercise!31
3. MAINTAIN A HEALTHY DIET
A healthy diet and regular exercise can help you cope with stress and improve your concentration and focus.32 Opt for meals and snacks rich in protein, complex carbohydrates, and fresh fruits and vegetables.30 Plus, make sure you stay hydrated throughout the day!30
4. GET ENOUGH SLEEP
Pulling all-nighters can seem like a good idea, but sleep deprivation can impair cognitive function and increase anxiety. Aim for 8-10 hours of sleep per night. Establishing a regular sleep schedule can improve the quality of your sleep.31
5. STAY CONNECTED
Talk to friends, family, or a counsellor about your worries. You’re not alone in feeling stressed during exams; sharing your feelings can often lighten the load.32
6. PRACTICE SELF-CARE
Set aside some time each day for activities that help you unwind.33 Listen to music, read a book, take a warm bath, or engage in any hobby that brings you joy.
7. LEAVE THE STRESS IN THE EXAM VENUE
There’s always a light at the end of the tunnel. Exams have a beginning and an end. The stress that goes along with them should end with the exam. Once the exam is over, there’s nothing more you can do about it. You should just try to relax afterwards.34
8. WHEN TO GET HELP
Some young people feel much better when exams are over, but that’s not the case for all young people.31 If you’re feeling overwhelmed, you might find it helpful to talk to a teacher or counsellor. It’s also important to ask for or accept support from your family.34 Get help if your anxiety or low mood is severe, persists and interferes with your everyday life. Seeing your doctor is a good place to start.31
FINAL THOUGHTS
Remember, exams are important but are not the sole determinants of your future success. It’s okay if things don’t go perfectly. What matters is that you’re doing your best! As you approach your exams, remember this: you are more than your grades. Cultivate resilience, prioritise your mental health, and take care of yourself.
YOU’VE GOT THIS! GOOD LUCK WITH YOUR EXAMS!
2023083010308969. OCTOBER 2023.
