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Article. Published on March 05, 2018.

Self-care during Exam time

Stress during exams

Feeling anxious during Exams?

With exam season looming on the horizon, it’s only normal to feel anxious and stressed. According to a 2010 study, text or exam anxiety can affect anywhere between 10 - 40% of the student population (source). While a little amount of stress can help you stay focussed and motivated to study, elevated amounts of anxiety have been associated with an inability to concentrate, low self-esteem and other mental health concerns (see source). One way to relieve some of this anxiety is to engage in self-care routines during these periods of intense stress.


Tips for self-care

Get adequate sleep

Getting 7-9 hours of sleep is necessary for optimal mental health functioning. Poor sleep (in both quality and quantity) is associated with physical problems such as a weakened immune system and mental health issues such as anxiety and depression (Source). By improving your “sleep hygiene”, not only will you see an improvement in mood, but you will also notice that you have higher levels of energy and motivation.

Keeping hydrated

Studies have indicated that dehydration is linked to heightened anxiety, panic and other issues such as forgetfulness.

Eat regularly

Eating regular meals and avoiding stress eating: Most people tend to binge on less healthy foods during the exam seasons. This could lead to sudden weight gain, exhaustion and lowered attention span.

Limit intake of Caffeine

It is important to limit our intake of caffeine: Perhaps it would help to look into other means of staying awake such as drinking water and exercising.

Decluttering

Removing all unnecessary items from your study area may help make your environment seem more peaceful. This in turn can help declutter your mind allowing for greater concentration.

Take breaks

It is important to take breaks every 1-1.5 hours. Studies indicate that it is easier to concentrate when there are breaks taken between these periods, even if the breaks are as short as 10-15 mins.
After exams

Talk to someone

If you find yourself getting stressed and anxious about your exams, you could talk to someone about it. Remember, you can always reach out for help, from family, friends or a mental health professional. Chances are, your friends and classmates are in the same boat as you, and you could try to swap tips on how to deal with exam stress.

Lastly, remember that your worth is not measured by the amount of work you do, or the marks you get. There will always be other chances to showcase your skills and do well.

We at the foundation, would like to wish every student taking exams, the best of luck. Remember, you are not alone.

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