Coping During Exams

Mental and physical wellbeing are often neglected unintentionally when it comes to studying for exams. Stress, anxiety, and worry take over resulting in endless hours being spent at the laptop studying. This article will provide some tips and advice on how to deal with stress and anxiety around exams.

First off, what is Anxiety and Stress?

Anxiety is a common feeling that everyone experiences as an emotional response to stressful situations. Feelings include worry and tension as responses to potential stressful scenarios. Sample situations could be:  sitting an exam, driving or social gatherings.

Stress is our body’s response to pressure. It is any change that causes physical, emotional, and psychological strain. It is triggered when we feel like we have lost control over a situation and deflates our sense of self! Situations where you might experience stress include studying for exams, assignment deadlines or starting a new job.                                                                

Study tips:

Studying for exams can be overwhelming, exhausting and stressful. If it gets too much, there are ways to help keep calm:

1. Keep a routine and regular breaks: Write out an achievable ‘to do’ list for each day, by writing things down it takes away unnecessary strain from the mind. Taking breaks are essential to rest and clear the mind resulting in improved concentration! Remember, after each hour of studying, take a 5-minute break!

2. Limit caffeine intake: Caffeine and energy drinks give short term boosts of energy to increase concentration but are not good in the long-term resulting in poor sleep quality. Increase water intake to keep hydrated!

3. Look after yourself: It’s easy to forget about yourself and your mental health when studying. Try to get a good sleep, take time to do something for yourself, whether it is doing your skin care routine or playing a game you love. Do something for you!

4. Know what works for you: Everyone has a different way of studying, find a way that is most effective for you. For example: watching videos, creating mind maps, writing notes, or reading lecture notes.

5. Leave the stress in the exam hall: Don’t take it home with you, remember that all you can do is your best. When doing exams online, leave your room/study space for a while to wind down after the exam, come back later refreshed to prepare for the next exam!

6. Ask for and accept support: Talk to your friends or family, they will help you if you are in need. It’s okay not to be okay.

A Mental Wellbeing seminar is also available here on the website, where UCD Student Counsellor Donal Kiernan discusses exam stress. This seminar is worth a watch if you are feeling anxious about exams!!

Healthy Eating tips:

You might tend to throw your eating habits out the window around exam time, grabbing anything at hand to save time from cooking. Healthy eating plays a role in exam performance by improving concentration and providing energy to study. Check out our nutrition section for nutrition tips during exam time.

For more information about what types of food you should eat during exam time to maximise your exam performance, take a look at Amy Meegan’s article ‘Eating Well During Exam time’

Mental Health is important and should not be neglected. If you are struggling with exam stress, have lost interest in things you love or don’t feel like yourself, remember things will be ok. Speaking about how you feel isn’t a sign of weakness, coming forward and asking for help takes courage. There are lots of supports available to you.

To read more about how to maintain mental wellbeing all year round, click here!