Staying Mentally Healthy During Exam Season

Some people have had bad past experiences with tests, so they experience the fear more intensely this time. Some students may feel under pressure to maintain a streak because they have a record for receiving a certain score. Exam stress can manifest in a variety of ways, including mood swings, eating disorders, insufficient sleep, difficulty making decisions, excessive self-criticism, overworking or studying more than is necessary, academic burnout, and even self-destructive behaviors.

 

What causes exam stress?

• Exams themselves can be stressful, but other factors might make you feel even worse. These could consist of:

  • Feeling unprepared or unready for exams, such as after neglecting revision until it is too late.

  • Others' pressure, such as that of parents, caregivers, or instructors

  • Self-imposed pressure to achieve particular marks.

  • Making comparisons with others, such as thinking you have to perform at a level comparable to your friends'

  • Worrying about things like entering a job or a university in the future

  • Worrying, especially if you don't know what's going to be on the exam, about how you will feel and function during it.

  • Adjusting to life changes, such as transitioning from high school to college.

 

Tips on how to keep your mental health in check during exam season

 

• Make a plan

  • To prepare for an exam, you must first establish a plan for the way you will approach it. Determine the amount of time you have left before each exam you can devote to each subject. Topic by topic, divide it up as much as you can. The sensation of sitting down in front of a computer or a stack of books and not knowing where to begin or whether you have time to finish it all can be one of the most difficult aspects of studying for examinations. You can prevent this and feel more assured during the revision period by having a clear schedule of when you'll study each subject, along with check-in spots for mock examinations.

• Make time for breaks

  • Your energy, productivity, and capacity to concentrate can all be increased by taking deliberate breaks anywhere between 5 to 60 minutes. Making time for yourself to clear your head will become increasingly crucial as exam period approaches, whether it is through stopping work at a specific hour and having the evening to watch Tv or planning quiet walks throughout the day. Often, when you think you can afford a break the least, is also when you most need one. Walking outside for even ten minutes can help you relax and clear you mind.

• Form a study group

  • Exam season is considerably much easier when you have a support system of friends and family nearby, hence, this can be found within a study group in which tips and ideas can be shared whilst supporting each other . Along with helping you take breaks when necessary, calming you down when you're anxious, and being there to inform you if they believe you're not taking care of yourself, a study group can help you stay motivated.

• Maintain a healthy nutrition

  • Maintaining your physical health will be easier if you always have nutritious snacks on hand. During the exam season, your physical and mental health are equally vital. Your nutrition plays a major role in how you feel. The relationship between food and mood illustrates how unhealthy eating patterns can cause mood changes. Even though it's simpler to consume unhealthy, fatty food when you're under stress, ensure that you keep easily accessible things like fruit or nuts close at hand to help you maintain a healthy diet.

• Study in the right environment

  • Finding the ideal study space can assist you in learning more effectively and assimilate knowledge more quickly. Find the ideal setting that inspires you to want to study and perform well, whether it be studying in complete silence or in a café. You run the risk of becoming quickly sidetracked or frustrated by studying in a place you don't like. If you can't focus, being in a bad setting can make you more stressed out and irritated with your academics. Therefore, having a good study area fosters enthusiasm, strong study habits, and organized abilities.

• Get proper sleep

  • To work at your highest capacity the following day, you must get at least seven hours of sleep each night. If you don't, you'll be falling asleep whenever you concentrate on a subject leading up to the exam. Establishing a sleep schedule is essential to prevent sleep issues during exam season. Most individuals consider 9 o'clock to be the best time to fall asleep. Make sure you stick to your schedule and don't push yourself to study over that hour. Put an end to all interruptions and retire to bed. After a long, exhausting day of learning, your mind and body need to rest.