The exam period is a time when stress levels are higher than usual. Stress can be positive, helping you to stay motivated and focused. However, too much stress can be unhelpful.

What does exam stress look like?

• Feeling confused
• Trouble concentrating
• Difficulty making decisions
• Tense muscles or headaches
• Upset stomach or feeling sick
• Fidgeting, nail biting, teeth grinding
• Feeling moody and low

Tips to help manage exam stress:

• Establish a routine: Stick to a routine by eating and sleeping at around the same time each day. This will help you get into a pattern conducive to studying.
• Schedule downtime: No matter how much work you have to do, it’s important to take regular breaks and find ways to relax. Relaxing looks different for everyone, so find what works for you. It could be talking with friends, walking the dog, taking a bath, drawing, shooting hoops at the park, and everything in between.
• Sleep well: A good night’s sleep gives your brain time to recharge and remember what you’ve learnt. It helps you to concentrate more and feel less stressed. To help with falling asleep, try to allocate at least 30 minutes to wind down before bed.
• Exercise: Exercise is beneficial for a range of reasons; it releases endorphins, it increases our alertness, and it helps us to process information. We have all heard the phrase, “Find 30”. This is essential during the exam period, even if it is broken up into smaller chunks and used as a study break. You will find it is easier to concentrate again and study more effectively when you return from exercise.
• Diet: Fresh fruit, vegetables, cereals, grains, nuts and protein are all good for the brain and energy levels. Ali Miller, the author of The Anti-Anxiety Diet, says choosing healthy foods create a “favourable hormone signalling in the brain, which supports satiety, mood regulation, sleep and energy balance.” Some good food options when stressed include warm food and drinks e.g. chamomile tea, whole-grain carbohydrates, bananas, fish, nuts, oranges and other Vitamin C-rich fruits, avocados and leafy greens.
• Keep a check on your sugar intake: Sugar gives a sudden burst of energy and then it falls away quickly, leaving you feeling worn out. Maintain your normal intake during the exam period and on the day of the exam.

Alyssa Carter 

College Counsellor