5 ways to help manage exam stress
Exam season can feel like a pressure cooker. Here’s how to cope.
Whether it’s school, college, university or professional qualifications, that familiar feeling of overwhelm can sneak up on even the most prepared students.
We know what it’s like, so want to share some practical ways you can use to help manage your stress levels during this demanding time.
Here are five ways to help you manage exam stress:
1. Nourish your brain
It’s tempting to fuel late-night revision sessions with energy drinks and junk food, but your brain deserves better! What you eat directly impacts your concentration, memory, and mood.
Try to:
- Start your day with a breakfast rich in slow-release energy (porridge with fruit, wholegrain toast with eggs)
- Stay hydrated – even mild dehydration can affect your ability to focus
- Keep healthy snacks within reach – nuts, fruit, yogurt or dark chocolate can provide energy boosts without the crash
- Limit caffeine, especially after midday, as it can disrupt your sleep pattern
Your brain uses about 20% of your body’s energy, so feeding it properly isn’t an indulgence – it’s essential!
2. Move your body
It might seem counterintuitive to “waste” precious revision time on exercise, but physical activity is one of the most effective stress-busters available.
Even just 15-20 minutes can:
- Release tension that builds up during sedentary study sessions
- Flood your brain with mood-enhancing endorphins
- Improve your sleep quality
- Boost your concentration when you return to your books
You don’t need an intense gym session – a brisk walk, a YouTube yoga video, or a quick dance break (yes, really!) all count.
3. Breathe
When stress peaks, your breathing can become shallow and rapid, which can intensify feelings of anxiety. Taking control of your breath sends powerful signals to your nervous system that you’re safe and in control.
Try this simple technique when you feel overwhelmed:
- Place one hand on your chest and one on your stomach
- Breathe in slowly through your nose for 4 counts, feeling your stomach expand
- Hold for 1-2 counts
- Exhale gradually through your mouth for 6 counts
- Repeat 5-10 times
Do this whenever you feel yourself starting to panic. It only takes a minute or two but can dramatically downscale your stress response and help you regain focus. follow is much better than an overly ambitious plan that puts you under too much pressure or that you end up abandoning.
4. Maintain perspective by taking mini-breaks
Maintaining perspective is crucial during exam season. Your studies are important – but they’re just one part of who you are.
Schedule short breaks to:
- Do a hobby you enjoy, even if it’s just for 30 minutes
- Connect with friends who make you laugh
- Spend time outdoors – nature has been shown to reduce stress hormones
- Watch a funny video or read something unrelated to your studies
These aren’t distractions from your goals – they’re essential maintenance for your mental wellbeing and will actually improve your productivity overall.
5. Create a (realistic) revision schedule
Feeling out of control is a major stress trigger. Taking time to create a structured but realistic revision plan can help you feel in control and on top of things.
Effective schedules:
- Break up subjects into manageable chunks
- Include specific topics rather than vague subject areas
- Factor in regular breaks (the Pomodoro Technique of 25 minutes of study followed by a 5-minute break works well for many)
- Allow flexibility for days when your concentration isn’t at its peak
- Include rewards for meeting goals
Remember that perfection isn’t the goal – consistency is. A realistic schedule you can actually follow is much better than an overly ambitious plan that puts you under too much pressure or you end up abandoning.
Good luck – and remember it’s just a moment in time.
Exam stress is a normal response to an important challenge. By acknowledging it and implementing some coping strategies, you’re not just dealing with exams – you’re building valuable skills for managing pressure throughout life.
Whatever your results, remember that exams measure what you know at a specific moment in time – they don’t define your worth, intelligence, or future potential.
If you find your stress levels are affecting your daily functioning or wellbeing, please remember that reaching out for additional support is a sign of strength, not weakness.
Get in touch with us and we can arrange an appointment with one of our Mental Health team, or contact your GP.
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