When you're in college or school and preparing for an exam, having to revise a lot of information in a short space of time can be stressful. Exam stress can be overwhelming. It can confuse and exhaust you. If it all seems to be getting on top of you, there are things you can do to keep calm.
"Stress is part of life. It is something we all experience from time to time. Sometimes it reflects our own busy lifestyles or key moments such as exams, moving house, organising an event, or coping with a bereavement.
- Luciana Berger
In this article, I'm going to talk you through the different things you can do to take care of your mental health while studying.
Avoid Comparing Yourself to Your Friends
Everybody has a different way of preparing for exams and what suits someone else might not work for you. You might be able to get ideas or inspiration from classmates, but try not to compare your study approach to theirs.
When we constantly compare ourselves to others, we waste precious energy and time focusing on other peoples' lives rather than our own. Comparisons often result in resentment. Resentment towards others and towards ourselves.
Know What Works for You
Don’t feel obliged to just sit in front of a book with a highlighter there are many different ways to study. By trying different approaches, you can pick whatever works for you.
A study plan can help you to break what you study down into smaller and more manageable chunks. Sometimes you can sit down to put together a timetable and find it difficult to know where to start. It’s okay to spend time planning and putting together a timetable as it will be more helpful in the long run if it is manageable and realistic.
Reframe Your Expectations
Move from the idea of being "the best" to achieving your own personal best.
The next thing to look at is what you expect of yourself. This is where you need that pen and paper to jot a few things down.
Let's get honest and realistic.
Have you set a bar higher than you can achieve?
If you feel nothing but "straight A's" are acceptable, you are putting enormous pressure on yourself. Your goals should be realistic and achievable.
Tying Your Self-worth to Exam Scores
Some students get stressed because they feel their exam results are the only thing that matters. Sound familiar? Try to challenge that thinking.
For many school and college students, their self-worth is tied to their grades. Students who base their self-worth on academic performance may study harder and longer, but they often experience more stress. They then fall back into the low self-esteem/stress cycle, and they still do not receive higher grades.
William Peace University recommends setting SMART goals. These SMART Goals are beneficial in shifting your mindset from comparing yourself to others, to instead focusing on what you want. This shift can result in higher self-esteem and higher productivity.
Keep a Routine and Take Regular Breaks
In general, it's a good idea to have a routine when studying, it's important to have regular study breaks and make time for relaxation and exercise as well as to keep hydrated.
Some ways a routine can help improve your mental health while studying include:
- Getting at least 8 hours of sleep. Getting a better night's sleep will leave you feeling refreshed.
- Set the alarm a little earlier and you’ll have time to eat breakfast, fuelling your body for the day. Even a quick (and healthy) breakfast will get you energised. There's a lot to be said for some tea and toast or even some juice and a yoghurt first thing in the morning. Kick start your day the right way.
- Make time for your body don't exhaust your brain! Whether you like to just go for a run or go to the gym for a bigger workout, it’s important to make time for exercise. Even some light stretching or a short walk on your study breaks to loosen your muscles and clear your mind.
"While studying the effects of accumulated stress on the nervous system, I began to suspect that most organisms have an innate capacity to rebound from threatening and stressful events.
- Peter A. Levine
Exams and the Mocks
The build-up to exams, and even mock exams can be a very stressful time for people. The lead-up to exams is often a time filled with panic, stress and anxiety for a lot of people and we're here to let you know there are some strategies that can help!
A positive mindset
A positive mindset can do wonders for your confidence come exam time!
To achieve this, make sure you have done the right kind of studying, this doesn’t mean just reading notes all day and night, you must also practice past exam questions.
If you’re unable to complete any part of a question when answering a past exam, don’t ignore it, get some support from a friend, or better still, contact your tutor (if you have one, if not, pop on Superprof and get one handy enough). Remember, if you find a question difficult, it’s likely others will too.
Relax
Many students will be familiar with that shaky, nauseous feeling you can sometimes get as you go into an exam. But, there are ways you can ease these feelings.
Try to breathe slowly and deeply, and say to yourself: ‘Take it easy, just relax.’ You’ll find the anxiety often passes quite quickly and you can concentrate on the questions. Here are a few apps to help you stay calm before and during the exam, some might even be beneficial in the long term. I'm a massive fan of the Calm sleep stories myself, even the free version allows access to a few.
Finally, I would remind you
There's a life outside of study and exams.
Before your exam, worrying and thinking too much about what is ahead of you can sometimes make your anxiety worse.
Taking some time away from the books and computers, watching a movie with family or friends, maybe reading a book or even just taking a walk in the park/countryside or a half an hour of physical exercise is also another way to release tension. Lying down and listening to music can also be a great way to keep your mind busy.
You need to do some things you'll be doing when the exams are over because they will end, and you deserve to have some time for yourself while you're working so hard.
The people who care about you will support you even if you don't get straight A's or 1:1's. Don't put that pressure on yourself. YOUR BEST IS GOOD ENOUGH!
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