4 Simple Steps to Manage Exam Stress


 

Revision and exams can be a difficult period for many reasons— as touched upon in my previous post, exams can affect our lifestyle. Whether you’re forced to cut down on the gym, change your diet or sleep less, exams can cause frustration. In light of this matter, I have decided to follow a plan to help manage stress and anxiety.


Routine

I’ve often made the mistake of revising deep into the night and to be frank it just isn’t healthy. I decided to follow a schedule which involved waking up earlier, revising in the day and switching off at night. I find having a routine helps manage work which in turn reduces stress levels and subsequent anxiety.


Exercise

OK I’m not telling you to spend all your time in the gym but consider exercising for a short period for a couple of times a week. I find the gym is a place to let off steam and any frustration built up inside—this way you can benefit from any negative energy and return to your work with a clear mind.


Water

Sounds obvious, right? Believe it or not a lot of us forget to drink water throughout the day—relying on energy drinks or caffeine boosts but water is scientifically proven to help with concentration. So, ditch that coffee for a nice, cold glass of water!


Sleep

Drawing upon the first point, I’d strongly recommend to plan your work around your sleeping schedule—allow for at least 7-8 hours a night which will help you to feel refreshed when it comes to revision. Stick to a schedule that allows this amount of rest and try not to compromise sleep for work. I understand that some of us struggle with sleeping difficulties but at least try and rest even if you’re just laying down.


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Mental Health and Exam Season



I’m currently busy preparing for January exams which, in my opinion should be a crime considering they’re so soon after Christmas. I mean we barely get any time for ourselves during the break but such is life. In light of this, I’ve decided to create a post on exam stress and how it can affect our mental health.

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Diet

The most drastic change I’ve noticed would be my diet. Meal-prepping simply takes too much time so I often skip a meal during exams to cram in more time for revision— not the healthiest of ideas I know. Your diet can have an impact on your state of mind, not only can being hungry make you feel miserable but a poor diet can increase the risk of mental health issues by a staggering 80%. My advice? Try and maintain a healthy diet and if you slip into bad habits, be sure to put this right after the exam window.

Exercise

 According to the NHS, exercise impacts our mental health by altering chemicals in the brain which lead to positive thoughts. Although I definitely try to maintain a strict gym routine during exams I skip sessions in order to prioritise work. Instead, perhaps take a daily walk or jog to stimulate your body. After all, exercise is a great opportunity to take your mind off work for a while.

Boredom

 Yes, I said it. Revising is to put it bluntly, boring. If you disagree, then well lucky you. Personally, I don’t find it entertaining in any shape or form although some topics I find more interesting than others. Once exams are over hopefully that boredom will just disappear but there is a risk that it can develop into a variation of depression. I wouldn’t worry too much though, after-all its pretty normal to feel bored during exams.

Social interaction

 Funnily enough, as someone who suffers with social anxiety I often view the exam season as an excuse to become a recluse. After a while though, it can lead to extreme boredom and even loneliness so it’s important to take a step back from work to spend time with your friends or family. The human brain needs social interaction it’s a big factor in our happiness and our relationship with others often determines how we perceive ourselves. Yes, avoid distraction but allow time for socialising too.



Want to tackle exam stress? Check out this guide steered at helping teenagers manage stress during exam period!

If your reading this and preparing for your own exams let me know in the comment section below or maybe you’ve got a work project coming up which is consuming all your time— I’d love to hear about it.

Top Tips for a better nights sleep

The Diary of the Anxious Blogger

As promised here is my follow up article to 4 reasons you can’t sleep at night. Since I was young I’ve always struggled to sleep at a normal time but overtime I have invented some strategies that help me.

Overthinking

 This is the most difficult to manage. When I found myself absorbed by a dozen racing thoughts, I pick one stream of thought and let it flow. The important thing is not to resist your thoughts because this will develop into a battle between you and your brain which will keep you awake. After a while your brain eventually gets bored and switches off allowing you to finally sleep.

Anxiety

 Strangely enough using the above technique can also combat anxiety. By deliberately choosing to focus your mind on a particular topic you automatically distract yourself from anxious thoughts. In the event where you find yourself overwhelmed by anxiety…

View original post 230 more words

Top Tips for a better nights sleep

As promised here is my follow up article to 4 reasons you can’t sleep at night. Since I was young I’ve always struggled to sleep at a normal time but overtime I have invented some strategies that help me.

Overthinking

 This is the most difficult to manage. When I found myself absorbed by a dozen racing thoughts, I pick one stream of thought and let it flow. The important thing is not to resist your thoughts because this will develop into a battle between you and your brain which will keep you awake. After a while your brain eventually gets bored and switches off allowing you to finally sleep.

Anxiety

 Strangely enough using the above technique can also combat anxiety. By deliberately choosing to focus your mind on a particular topic you automatically distract yourself from anxious thoughts. In the event where you find yourself overwhelmed by anxiety get out of bed and sit upright to allow you to breathe. I would recommend getting up and walking around for five or so minutes after an anxiety attack before returning to bed.

OCD

 This is a strange one but for me it works. I’ve suffered from OCD for a long time and instead of getting up to check I would take photos before going to bed. This way, if I became fixed on the idea that the fridge door was open I could just check my phone to see that it is firmly closed. There is no need to get out of bed and waste any more time. The only problem is, this method doesn’t help to overcome your OCD rather it tends to feed it as the process of taking a picture can become an obsession.

Sleep Better Roller Ball

 I would recommend the Sleep Better Roller Ball by Tisserand. All you have to do is apply the roller on to your skin. The product is composed of 100% natural pure essential oil blend which works by soothing your body. The reviews support my recommendation as it appears a successful remedy with a rating of 4.5 stars.

Note: This is an affiliate advertisement so you will not be charged extra for your purchase but a small fee will be donated to help me with my blog. 

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