Preparing to take exams can be a stressful experience. Luckily, there are a number of techniques you can try to help beat exam stress.
1. Make a plan – Taking the time to get organised is a quick way to reduce stress or anxiety around exams. Start by focusing on the basics – where, when and how long will you dedicate to each course? Where are you the most productive? Which revision might require more attention? Which revision techniques work best for you?
Breaking work down into smaller chunks makes it easier to focus on and can help you feel more accomplished. Remember – this also means scheduling breaks for relaxation. For every 45 minutes you study, try to take a 10 to 15 minute break to unwind. And if you go slightly off schedule, don’t panic – tomorrow is another day!
Your VP Education, Elliot, has written an article on study space available around the University which you can read here.
2. Take care of yourself – It can be easy to let little things slip when we are stressed. Keep it simple and focus on good habits that will actually improve your ability to study and succeed.
– Eat well: Consuming overly fatty or sugary foods may cause dramatic surges in energy, but they will also leave you feeling drained. Stick to slow-release energy foods such as fruit, vegetables, nuts and whole grains. Keep an eye out for a post on SUSSED this Friday on how to eat smart over exams.
– Drink water: Staying hydrated will help your mind and body to function better under stress.
– Sleep: Did you know that our memories are backed-up when we sleep? This alone speaks of the importance of sleeping well during the exam period.
– Relax: There are lots of simple breathing techniques and body movements you can practice to help reduce stress. Relaxation podcasts can also be an easy way to relax as you study.
– Reward yourself: Studying for exams is not an easy task. Make sure you remind yourself of how far you’ve come, and take the time to pat yourself on the back. Do something you enjoy or that relaxes you such as taking a hot bath, listening to your favourite album or enjoying a small treat every now and again.
3. What not to do – Try to avoid the common pitfalls that can occur during stressful periods. Bad habits such as setting unrealistic goals, cutting out all enjoyment or fun from your life and the overuse of stimulants (such as caffeine, alcohol and drugs) can have a negative impact and prevent you from reaching your goals.
Try to recognise when you might be getting stressed and consider reviewing the points above to help you manage it.
4. Keep it in perspective – While they are significant, it is important to remember that exams aren’t everything and are certainly not the only element that defines you as a student. Reflect on how far you’ve come and your previous academic successes that have got you to where you are now.
It can also help to remember that employers don’t just look at exam results, nor is it likely that your course is based entirely on your exam score.
5. Ask for help – Talk it out! If you are feeling overwhelmed, stressed, or anxious, it can be helpful to talk about it. It might be that you don’t want to discuss it with your friends, but remember that there are lots of other options available to you. Enabling Services offer workshops and a daily drop-in every weekday between 13:00 – 15:00 in Building 37, Highfield Campus, and Residences Support are available through the night.
Find out about Union Southampton’s programme of events to help combat exam stress by clicking here.
Mastering the art of mindfulness can be a great way to lower your stress levels. Find out about an eight week course run by the Enabling Services from 1 February by clicking here.
You can find more information on January exams in this earlier SUSSED article.
Good luck!
