Exam season can be a particularly stressful time for students. A host of already existing stressors like parental pressure, lack of motivation and procrastination combine with challenges like anxiety, deadlines, and lack of sleep during exams.
However, exam season does not have to be an overwhelmingly stressful time. There are many ways to look after your mental and physical well-being (and improve your academic performance!) during and around exams to ensure smooth sailing.
Stress management and self-care strategies to help students cope
Taking care of yourself, both mentally and physically, can make exam season a lot less difficult. When you take care of your well-being, it becomes easier to concentrate, learn new information, and stay motivated and energised for longer durations.
Get adequate sleep and nutrition
Suggestions for stress management, such as getting adequate sleep and nutrition, may seem obvious but yet they continue to be neglected by most people.
Sufficient levels of sleep and nutrition can reduce stress, improve mood and concentration, reduce the risk of depression and anxiety, and improve energy levels, among other benefits.
Avoid excessive consumption of psychoactive substances
Although the usage of some psychoactive substances like alcohol and nicotine is not advised even in small quantities, even the excessive consumption of ‘safer’ substances like caffeine is shown to increase stress and anxiety levels, affect heart rate, cause sleep disturbances and more.
Take a break and exercise
It is impossible to study 24 hours a day. Taking a break and relaxing between study sessions can help improve your mood and ability to focus, reduce stress levels, and increase energy levels.
Talking to your peers and family members during study breaks can also be a great stress booster, especially during exams. If possible, try to go for a walk or exercise. Needless to say, the benefits of physical movement for mental health are tremendous.
Mindfulness and meditation
Mindfulness and meditation are means of focusing on one’s thoughts, feelings and sensations without any judgment or attempts at interpretation. They have been shown to reduce stress levels and anxiety and improve sleep quality, concentration and memory.
You can find free videos and podcasts for guided meditation and mindfulness on platforms like YouTube or apps like Headspace. Mediating and practising mindfulness for as little as 10 minutes is shown to yield benefits and can be done at any time of the day.
Study and time management tips to avoid stress ahead of time
As a student, it is essential to have skills that can help you study more efficiently and make better use of your time. Not only will these help in making exams a less stressful period, but they will also help you perform better in all aspects of your life.
Maintain a routine
Research has shown that having a steady routine can lower stress levels and improve focus. Knowing what you want to achieve on a particular day can also create a greater sense of control and increase motivation.
If it is difficult for you to set and follow a routine, you can aim for smaller steps like going to sleep and waking up around the same time each day, and having meals at a set time, etc.
Break down and prioritize tasks
Breaking down your to-do list into smaller, easily achievable tasks can make them seem less intimidating and increase motivation. It is also helpful to prioritize tasks based on their urgency and importance.
Some methods of prioritising tasks are the Eisenhower Decision Matrix, the Most Important Task Methodology (MIT), the ABCDE method, and the Ivy Lee Method.
PQRST Method
The PQRST (Preview, Question, Read, Summary, Test) method is proven to increase the retention of information. For best results, it is advised to follow all the steps in the given order. Here is a guide explaining the PQRST method.
Resources to know more about self-care and stress management
Some free online resources where you can learn more about self-care and stress management to cope with the bustle of the examinations are:
Self-care worksheets by Tarshi NGO
Tarshi has curated a range of self-care worksheets aimed towards introspection, deep relaxation, observing one’s bodily responses and external surroundings, building resilience, etc.
Self-help resources by Sangath
Sangath has a repository of self-help resources, including those related to study skills, managing stress levels during exams, looking after one’s mental and physical well-being, understanding anxiety and depression and developing coping skills.
Stress management resources by the World Health Organisation
The World Health Organisation has a range of multi-lingual resources that explain what stress is and list various tools that can be used for coping. This includes videos, infographics and an illustrated guidebook that is free for everyone to download and use.
References
Have exams going on rn, will use these !
great tips, thanks!