Tips for Managing Exam Stress and Health
Do you have exams coming up? Explore 11 mental and physical health tips for dealing with exam stress to help you stay calm, focused, and prepared.
Tell-tale Signs of Exam Stress
Listen.
It’s okay to feel stressed and on the edge during exams. After all, stress is the body’s natural response to pressure.
But sometimes, it can all feel like a bit too much. You, therefore, need to understand what stress feels like to help you manage it better.
Stress often manifests in several physical, mental, and behavioral symptoms, including:
- Headaches
- Muscle tension
- Difficulty sleeping
- Fatigue
- Stomach aches
- Rapid heartbeat
- Sweating
- Shallow breathing
- Loss of appetite
- Irritability
- Difficulty concentrating
- Feeling overwhelmed
- Restlessness
- Procrastination
- Withdrawal from social activities
If you’re experiencing these symptoms, you could be experiencing exam stress. Luckily, there’s help.
Read the following mental and physical health tips for dealing with exam stress to feel more in control and prepared for what’s ahead.
Tips for Managing Exam Stress
1. Take Deep Breaths
Deep breathing is a simple but effective way to calm your mind and body.
Slow, deep breaths can reduce your heart rate, relax your muscles, and help clear your mind. Try breathing in for four seconds, holding for four, and exhaling for four. We recommend you repeat this breathing exercise regularly to relax your mind and body.
2. Create a Study Schedule
One of the reasons most students experience exam stress is last-minute cramming. You can, however, overcome this by creating a study schedule.
The idea is to help you stay organized and plan well in advance. A typical schedule will include when to study and take a break. You’re more likely to minimize exam stress if you have a well-laid-out ready timetable.
3. Exercise Regularly
Repeated studies show regular exercise can help improve your mood, boost self-confidence, and lower anxiety.
Therefore, take short walks, jog, and stretch during exams to improve focus and increase energy. Furthermore, regular exercise allows your body to release endorphins, your body’s natural mood lifters, which can help counteract stress.
4. Get 7 to 8 Hours of Sleep
Sleep enables you to concentrate during exams and helps improve memory.
Doctors recommend sleeping 7-8 hours to help your brain process and retain information. In addition, you’ll want to avoid late-night study sessions as they disrupt sleep and make you feel more stressed.
5. Eat Nutritious Meals
A balanced diet fuels your body and mind, giving you the energy to study effectively.
That said, avoid too much caffeine or sugary snacks, which can lead to energy crashes. Instead, focus on foods rich in protein, fiber, and healthy fats, like nuts, yogurt, and fruits.
A well-balanced meal can go a long way in helping you stabilize your energy and improve concentration.
6. Take Short Breaks
Frequent short breaks while studying help refresh your mind and prevent burnout.
So, every 45–50 minutes, step away from your books for 5–10 minutes to stretch, hydrate, or just relax.
These breaks boost productivity, improve focus, and let you de-stress before diving back into studying. Remember, quality study time beats quantity.
7. Practice Positive Self-Talk
Being kind to yourself can go a long way during exam season.
When you feel stressed, remind yourself that you’re doing your best and that it’s okay to make mistakes.
Replace negative thoughts with encouraging phrases like, “I’ve prepared for this” or “I can handle this.” Positive self-talk helps build confidence and reduce exam-related anxiety.
8. Visualize Success
Visualization can boost confidence and reduce anxiety.
Make sure you spend a few minutes each day imagining yourself calmly taking the exam, recalling answers, and completing it easily. Also, picture the positive outcome you’re aiming for to ease stress.
9. Connect with Friends or Family
Sometimes, a quick chat with friends or family can relieve stress and lift your mood.
Talking about your feelings, sharing a laugh, or enjoying a little distraction can provide much-needed emotional support.
10. Limit Social Media
Constantly checking social media can add to stress, especially if others are talking about their study routines or exam anxiety.
That said, try to set limits or take a social media break to avoid unnecessary distractions. In addition, use the time you save to focus on your own study plan, which can help you stay centered and less stressed.
11. Keep Things in Perspective
It’s easy to see exams as the be-all and end-all, but they’re just one part of life.
You, therefore, need to remind yourself that one exam won’t define your entire future. The point is, keeping a balanced perspective can reduce the weight of stress and help you approach exams with a calmer, more confident outlook.
Read our blog on managing exam anxiety for more strategies and practical advice to help you stay calm.
How to Build Mental Resilience During Exams
A strong mental state during exam periods can make a big difference. Plus, it enables you to find ways to strengthen your mental health over time.
Here are four ways you can build your mental resilience during exams.
Journaling Daily
Writing down your thoughts each day can help release stress and gain perspective. Furthermore, when you put your worries, achievements, and goals on paper, you can process emotions and stay organized.
Moreover, journaling also lets you track your progress, boosting confidence and motivating you to keep going.
Listening to Music
Music has a powerful effect on mood, and listening to relaxing or uplifting tunes can relieve stress.
Whether it’s calming classical tunes or your favorite upbeat playlist, music can help you feel more focused and relaxed. Plus, it’s a simple way to recharge and comfort your mind.
Mindfulness Practices
Mindfulness helps bring your focus to the present moment, reducing the anxiety of exams. In addition, it trains your mind to interpret thoughts without judgment, which can prevent spiraling worries.
See our Exam Mode feature for a structured way to practice under timed conditions, which can also help build mental resilience.
Positive Affirmations
Repeating positive affirmations helps build confidence and reduces self-doubt.
Statements like “I am prepared” or “I can handle this” enable you to shift your mindset to focus on strengths rather than fears. In addition, affirmations can be a mental boost, especially during high-stress periods.
In Conclusion
Exam stress can feel like carrying a heavy backpack. However, worrying about the upcoming exam can only worsen the situation.
The best you can do is keep your head high and deal with situations one day at a time. And when stress kicks in, implementing the tips above can help you stay on top of things.
So, breathe easy, exercise, eat healthy foods, limit social media, connect with family and friends, get enough sleep, visualize success, and think positively.
One more thing, you don’t have to go through this alone, so talk to someone to help clear your mind.
Remember, there’s more to life than exams, so why stress yourself out when you can focus on doing your best and letting go of the rest?
