Thursday 14 March 2024

Looking After Your Wellbeing During Exams

Exams can come with a lot of pressure which can make us feel extremely stressed. Stress is your body’s natural response to pressure and can help you focus and feel motivated to get things done but it can also feel hard to manage at times. Remember to look after your health and wellbeing during exam time and don’t forget that you're not alone. Everything you’re feeling is completely normal and plenty of others are going through the exact same thing. 

Various studies of exam stress have shown that exam periods and exam situations are stressful for students. The results from the Natwest Student Living Index 2019 stated that 45% of students admitted they are feeling stressed by their course. Another poll from the same year that included 37,500 students at 140 universities across England, Wales, and Scotland suggests that rates of psychological distress and illness are on the rise in universities, with “alarmingly high” levels of anxiety, loneliness, substance misuse and thoughts of self-harm.

The exam period is only a small proportion of the academic year. While it is important to study and do the best you can, it is also equally as important that you don’t push too hard. Burning yourself out won’t help with your exam performance and grades and can have a detrimental effect on your health as it is linked to anxiety, depression and a compromised immune system. Burnouts can also cause people to feel drained, fatigued, and unable to cope. In extreme cases, over long periods of time a burnout can increase the risk of heart attacks, type 2 diabetes as well as increasing cholesterol levels. Therefore, it is important to remember that you need to look after yourself mentally and physically.

Looking after yourself during exams

Here are some tips and tricks on how to look after your wellbeing during the exam period.

Make time for things you enjoy. If you're associated with any clubs or societies, then it's important that you still attend these. Visiting friends and family during this time is also really beneficial. Both family and friends provide us with support and comfort. They have a positive impact on our self-esteem and wellbeing and can help us cope with stress better. Additionally, it is vital to remember that exams do not define your life. There needs to be a balance between working hard and enjoying yourself.

Talk to others about your feelings. It's important to talk to others about how you feel, especially during times when stress levels are high. Speaking up about what you're feeling, whether good or bad, can help put your feelings into words, reducing stress levels and helping you feel close to people who care about you, whether that is friends, family, classmates, or strangers is completely up to you.

Study with others. Having study groups with peers can help students to learn course material in a deeper, more concrete way while having a positive social aspect to it. Tutoring is also a positive reinforcement of class material and improves confidence when exam time comes around.

Engage in regular exercise. Engaging in regular exercise increases your overall health and wellbeing, however, it also has been proven to affect how you manage your stress levels. Regular exercise reduces the amount of cortisol (the stress hormone) in your body and stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators. Additionally, participating in exercise means you are more likely to enjoy a good night’s sleep, which is crucial during exam time. It is recommended to have at least eight hours' sleep per night as it can affect academic performance. Having enough sleep can improve memory recall and concentration, which is essential during the exam period.

Stick to a routine. Sticking to a routine during exam time and taking regular breaks while studying can enhance motivation levels by providing a structure to work within and making you feel in control. Routines can allow you to meet your goals and deadlines while building discipline and resilience. They can also allow time for regular planned breaks, which can increase productivity and focus while also allowing space for enjoyment and fun. 

Do it your way. Remember, everyone has their own way of studying, so find what works best for you.


How to prepare before your exam

  • Prepare all your stationery and essentials for the exam the night before. 
  • Briefly review notes and study materials to refresh memory.
  • Drink plenty of water.
  • Make sure to eat a healthy breakfast.
  • If nerves a starting to get to you, practise some breathing exercises. 
  • Take your time and don’t rush. Rushing leads to mistakes. 

Looking after yourself after your exam/s

  • Once your exam(s) have finished, try to resist the urge  to compare your answers with others as this can act as a catalyst for anxiety. By doing this, you won’t know whose answer was correct. It is best to leave it until your results come back. 
  • Another important tip is to leave all your stress in the exam hall and focus on your next steps. 
  • Lastly, reward yourself with a treat. This might be a chat with a friend, an item of clothing, a long walk in the countryside, a new book, your favourite takeaway or something else. Choose what works for you. You deserve it!


Posted by at
Labels: , , ,
Location: United Kingdom

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)