It’s gorgeous weather out this morning which only means one thing: The Leaving Cert!
Doctors know a thing or two about exam stress (how do you think we got here?) Lifestyle medicine docs like me spend much of our time helping patients – both young and old alike – manage stress. Stress has a MASSIVE impact on our health — and it can make us miserable. So, what can we do to help you through it?
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.
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 the 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 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.
Studying Can Be Lonely
Spending a lot of time alone can add to stress levels. And that happens when we are studying!
Schedule study 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
Try to Avoid Alcohol:
Even if it sounds like a good way to relax on a weekend night between exams, alcohol impairs memory, is bad for sleep, and can make stress and anxiety worse the next day!
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.
Stay Positive (I know: easy to say, hard to do!)
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 rent in your headspace. “That is a story that doesn’t have to happened.” That can take a bit of practice.
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.
Healthy eating, regular exercise, getting outside at least 10 minutes a day, getting enough sleep ,and talking to supportive family/friends have been shown to help lift mood.
Do or watch at least one thing a day that makes you laugh. Ideally three. (yes, because science)
Try ending your day with a short guided meditation. “Insight Timer” app is free and has meditations as short as 8 minutes to help with mood and stress
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