Surviving Exam Season: A Self-Care Guide
Blog post written by Lama El-Hanan, Straight Up Health
Exam stress is a normal, or rather normalized, aspect of academic life. December brings with it the familiar sense of worry and trepidation as once distant exam dates get closer and closer. However, although exam pressure is commonly experienced by most, if not all, college and university students, it can have serious mental health consequences. Exam season has been associated with higher rates of depression, anxiety and insomnia amongst post-secondary students. While academic success is important, your mental health is even more paramount. Moreover, a stressed and overwhelmed mind cannot perform at its best. Consequently, it is critical for both your academic success and overall wellbeing to develop tools and strategies to keep exam stress at bay. In the paragraphs that follow, we outline some tips and tricks to help you get started.
Make a Plan
Keeping track of key dates and deadlines can be overwhelming in and of itself. Creating a study plan can reduce stress and worry by providing you with a predictable structure. Make sure that your plan is realistic and include time for rest to ensure that you do not succumb to the dreaded exam burnout. If you find it helpful, begin each day by reviewing the tasks you need to complete. Breaking down your studying into “bite-sized pieces” can make the process less overwhelming and curb procrastination--a common manifestation of exam anxiety.
Keep Things in Perspective
It would be inaccurate to say that grades do not matter. Graduate admissions and employers alike place a lot of weight on a candidate’s academic record. However, your grades do not define you. The grading system uses flat and static metrics. As such, your grades cannot fully capture who you are and what you bring to the table. Moreover, they do not necessarily reflect your abilities or level of comprehension. Do your best this exam season. But keep in mind that exams are not a referendum on your intelligence or potential. Keeping this in perspective can help keep unnecessary exam pressure at bay.
Ground Yourself
Our to-do-lists seem to multiply exponentially around exam season. We can become easily overwhelmed when we have limited time to complete a seemingly endless amount of tasks. Although this reality is difficult to change, we can take steps to modify how we respond to it. Grounding exercises are helpful during stressful situations because they anchor us in the present moment. Stressful situations can trigger our amygdala--the part of our brain that regulates emotional responses--to go into overdrive. Stress causes our amygdala to perceive imminent danger even when there isn’t any, activating physiological changes such as increased muscle tension, rapid heart rate and hyperventilation. The amygdala registers these physiological changes as further evidence of threat, creating a vicious cycle of physical and emotional overload. Fortunately, this cycle can be interrupted through grounding exercises which divert our minds away from the stressful stimuli to the here and now. Below are a few grounding exercises that may be helpful for you to try.
The 5-4-3-2-1 Technique: Begin by sitting comfortably and taking a few deep breaths. Then, list 5 things you can see; 4 things you can feel; 3 things you can hear; 2 things you can smell; and 1 thing you can taste.
4-7-8 Breathing: Breathe in slowly, counting to 4 seconds while you inhale. Then, hold your breath for 7 seconds. Finally, exhale to a count of 8 seconds. Repeat as necessary.
Self-description: Re-orient yourself in the present moment by listing where you are, the date and time, your age and the season.
Sleep, Nutrition and Exercise
Sleep is necessary for both optimal academic performance and overall physical and mental health. Ensure that you are getting seven to nine hours of sleep a day. Stick to regular sleeping and waking times and maintain a predictable night time routine. Try your best to stay off your phone or computer screen for at least an hour before you go to bed. These habits and routines will help to regulate your body’s circadian rhythm, improving the quality of your sleep.
Diet and exercise are also critical for your physical and mental well-being. Try your best to eat filling and nutritious foods, sticking to regular meal times. Maintain a diet that is rich in leafy greens, healthy proteins and complex carbohydrates. Getting regular exercise has been associated with improvements in mood and overall mental health. This does not necessarily mean you have to exercise daily and vigorously, which may be impractical during exam season. Regular moderate exercise such as walking or yoga will also allow you to glean the mental health benefits of moving your body.
Reach Out to Your Support System
It can be tempting to hunker down in your room and study during exam season. However, this can exacerbate the feelings of loneliness and isolation that students ordinarily feel during this time. Studying with classmates or scheduling time to hang out with friends can be a refreshing break from studying alone. Since exams are very much a communal struggle for students, it can be incredibly helpful to lean on your peers for support. Sharing resources and strategies can enable you to study better and also build deeper connections with your classmates and friends.
Family members can also play a supportive role during exam season. Spending time with loved ones can relieve stress and allow you to keep exams in a healthy perspective. There are times, however, that family members may add to the pressure to perform well during exam season. If you find yourself becoming overwhelmed with familial pressure, setting boundaries can be a great help. Communicate with family members and let them know how their statements about grades and exams are impacting you. Be clear and firm, using statements such as “I do not find it helpful when you _____”.
Hope you found these tips to be helpful. Good Luck with Exams!!