It probably won’t surprise you to learn that docs know a thing or two about exam stress.   There are evidence-based ways to look after your health during exam time.  Let’s highlight a few!

Sleep

• Sleep is really important for memory and for critical thinking as well as keeping us emotionally healthy

• Get outside in that glorious sunshine for at least 10 minutes in the afternoon to help with sleep later

• Don’t skip sleep to cram in unneeded “just in case” last minute study

• Schedule time between finishing study and going to bed to relax and unwind. Make this screen-free time, if at all possible. Do something relaxing or enjoyable, such as listening to music, reading an book for pleasure, or talking to friends/family.  Meditation apps can be really helpful.

• Make sure room is dark and quiet. Leave screens and phones outside of the bedroom overnight. Ideally, household wifi should be turned off.

Get Moving!

• Physical exercise helps reduce stress levels, clear your head, improve mood, and help with better sleep.

• Schedule study breaks to get even small amounts of physical exercise.

• Even a 10 minute walk can help, even better if you can get outside.

Keep Snacking Healthy

Stress-eating is real.  Try to keep snacking to healthy foods including  fruit, veggies, nuts, and seeds. Avoid heavily processed salty or sugary snacks.  Remember to that if you are eating to help with your stress, you should also try other things like going for a walk or talking a break to chat to family or friends.

Don’t Be Lonely

• Spending a lot of time alone can add to stress levels. And that happens when we are studying!

• Schedule breaks to have short talks with friends or family. Ideally, pick someone supportive who you know will either distract you, make you laugh, or makes you feel better after the chat.

Keep Your Head Clear

• Avoid alcohol and other substances:

  • Even if it sounds like a good way to relax on a weekend, alcohol impairs memory, is bad for sleep, and can make stress and anxiety worse the next day!  Nicotine misuse (such as NRT or vaping) should also be avoided (though there are lots of urban myths about it).

• Limit the Caffeine:

  • If you are feeling stressed, caffeine can worsen many of the physical feelings many of us get when we are stressed: fluttery stomach, tight chest, shaking hands. It can also make it more difficult to get that really important sleep.

Staying Positive:  Easy to Say, Hard to Do — but really, it helps!

• When we are stressed, negative thoughts can creep in to our heads, including “What ifs?” and “I can’ts”. Firmly push them out. Don’t allow them free rent in your headspace. “That is a story that doesn’t have to happened.” That can take a bit of practice.

• Do or watch at least one thing a day that makes you laugh. Ideally three. (yes, really, because science)

• Remember that you are more than an exam result. It does not define either who you are or what you are worth. Write a positive thought or reminder on your desk and/or bedroom mirror.

• Try ending your day with a short guided meditation. “Insight Timer” app is free to download and use, and has meditations as short as 8 minutes to help with mood and stress.