How to De-Stress during Exams 

Stress and anxiety can trigger a lot of things and come in any form. It is an unavoidable consequence of life decisions and experiences occurring around us as well as to us. Yet all of these events are transient and will wear off eventually. The only thing one needs to keep in mind is to cope with it and not get driven too much by stress, and let it control everything. A mild amount of stress and anxiety might fuel progress, whereas on the other hand, severe levels of stress can be fatal. Exams often bring with them a huge wave of stress and anxiety, as well as too much pressure. Whether you are a high schooler or a college student, or someone prepping for the entrances.

The overall emotional and mental burden that one has to face during these days is immeasurable. The syllabus and the load to be the best or to crack the entrance exam feel too overwhelming. This can feel like too much. However, stress doesn’t have to dominate the exam experience. With the right strategy and certain extra activities to do on the list, one can overcome these hurdles and put oneself at ease. It’s entirely possible to stay calm and focused and thrive even in a high-pressure environment. 

Before taking the right steps to reduce stress levels, it is beneficial to understand its origin. Approaching exams can be stressful. Exams stress can stem from various sources: fear of failure, high expectations, lack of preparation, or comparing oneself with others. Despite the numerous reasons, it is still manageable and can be handled delicately. Combining two or more habits gives us a perfect recipe for destressing. 

Understanding and Overcoming Stress 

1. Create a Realistic Study Routine 

One of the biggest reasons behind stress is staying unprepared and feeling out of control. Creating a proper schedule helps reduce the uncertainties. break the syllabus, divide it into chunks, and spread it out over the weeks, defining each day’s tasks. Breaking the syllabus into manageable chunks and allocating specific time blocks for each subject ensures balanced study sessions, preventing the need for last-minute cramming. Research shows that students who divide their syllabus into objectives and allocate time for each subject report lower stress levels, as opposed to those who study without a plan. A study by Jain University highlights that a detailed plan can dramatically reduce anxiety, while another study found that approximately 25–40% of students experience test anxiety due to a lack of preparedness.

2. Do less comparison with peers and more with yourself 

Being hard on yourself often backfires. Negative self-talk is completely unacceptable. It does no good except to elevate the anxiety and stress. Not just that, it also reduces the motivation. Instead, practice self-comparison. Recognising how far you’ve come and celebrating small achievements can boost self-esteem and reduce stress. By shifting your mindset to one of self-compassion, you create a healthier internal dialogue that fosters motivation and resilience, ultimately leading to better performance and well-being.

3. Try to stay active 

Moving around and engaging in sports or working out can release endorphins, which will stimulate happiness in an individual and make them feel relaxed. These are considered the natural brain mood boosters. These endorphins act as natural antidepressants, helping to reduce feelings of anxiety and stress while enhancing mood. Regular exercise not only improves physical health but also provides mental clarity and a sense of accomplishment. Whether through a workout, a sport, or simply a brisk walk, these activities can effectively reduce exam-related stress and contribute to a healthier, more balanced mindset.

4. Take regular and sufficient breaks 

Studying for long hours might feel productive, but despite the productivity, one can feel burned out by the end of the day. Your brain needs a break to absorb and retain the information. Continuous studying without rest can overwhelm your cognitive capacity, reducing focus and memory retention. Incorporating short breaks, such as the Pomodoro technique, allows your brain to recharge and process the information you’ve learned. These breaks are essential for maintaining mental clarity and enhancing productivity, ensuring that you stay focused and retain more of what you’ve studied over time.

5. Sleep exceptionally for 6 to 8 hours 

Sleep during exam days is completely non-negotiable. Many students try to cram at night, sacrificing sleep. However, this only disrupts the cycle. Sleep is crucial for consolidating memory, helping your brain organise and store information more effectively. Moreover, it plays a vital role in improving circulation, which enhances brain function and focus. Getting adequate rest not only ensures that you can recall information more easily but also helps you stay alert and focused during the exam.

Prioritising sleep leads to better performance and greater mental clarity, making it far more effective than late-night cramming. Avoiding screen time 30 to 60 minutes before bed helps reduce exposure to blue light, which can interfere with melatonin production and make it harder to fall asleep. Keeping your room dark, cool, and quiet creates an ideal environment for sleep, allowing your body to relax and prepare for rest. Sticking to a consistent sleep schedule, even on weekends, helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.

Read More: 15 Interesting Ways to Be Productive In Life

6. Eat more happy brain foods 

Foods rich in omega-3 fatty acids are essential for maintaining healthy brain function and improving memory. These healthy fats support the neurons in the brain, promoting better cognitive performance. On the other hand, poor nutrition, particularly diets high in fast food, can have the opposite effect, slowing down brain activity and leaving you feeling sluggish and irritable. To support brain health and boost mental performance, certain brain-boosting foods should be included in your diet.

Whole grains provide a steady supply of glucose, which is the brain’s primary source of energy. Berries are packed with antioxidants that protect the brain from oxidative stress. Nuts and seeds are rich in healthy fats and vitamin E, which help protect the brain from cognitive decline. Eggs provide essential nutrients like choline, which is crucial for memory function. Leafy greens, such as spinach and kale, are rich in folate and vitamin K, which support brain health. Fish, especially fatty varieties like salmon, are high in omega-3 fatty acids, which are vital for brain function. Lastly, staying hydrated by drinking plenty of water is essential, as dehydration can negatively affect cognitive function and concentration.

7. Practice, Mediation, and Mindfulness 

Mindfulness is the practice of being fully present in the moment, without judgment or distraction. During exams, it’s easy for your mind to get caught up in “what-ifs” and worst-case scenarios, leading to increased anxiety and stress. Mindfulness helps to anchor you back in the present, allowing you to focus on the task at hand rather than worrying about potential outcomes. By practising mindfulness, you can reduce mental clutter, increase concentration, and calm the racing thoughts that often accompany exam stress. Techniques like deep breathing, body scans, or even short meditation sessions can help centre your mind, promoting a sense of clarity and calmness.

8. Put a Barrier on Distractions and Social Media 

Social media can be a major source of stress during exam preparation, often triggering feelings of comparison, FOMO (Fear of Missing Out), and distracting you from your studies. Constant exposure to curated posts can make you feel inadequate or left out, which adds to anxiety. Additionally, the constant barrage of notifications can break your focus, making it harder to concentrate on your work. While it’s perfectly fine to use social media in moderation, it’s important to minimise its impact during exams. Consider turning off notifications or using apps like Forest or Focus Mode, which help limit screen time and keep you focused on the task at hand.

Read More: 10 Effective Time Management Techniques, According to Psychology

9. Talk to someone close to ease the pressure and relieve discomfort 

Talking to someone close to you can be an incredibly effective way to ease the pressure and relieve discomfort during stressful times, like exams. Sometimes, simply verbalising your concerns and frustrations can help you gain perspective and lighten the emotional load. Whether it’s a friend, family member, or even a mentor, sharing your thoughts with someone you trust allows you to express yourself and feel heard, reducing feelings of isolation. It can also offer emotional support, advice, or even just a comforting presence, all of which can help lower stress levels. This connection helps you process your emotions and can give you a mental break, allowing you to return to your studies with a clearer, calmer mind.

Remember: You are capable. You are not alone. And you are more than your exam scores.

FAQs

1. Why is stress so common during exams?

Stress during exams often arises from the pressure to perform well, fear of failure, and lack of preparation. These factors create anxiety and lead to feelings of being overwhelmed. Managing expectations and focusing on effective study strategies can help reduce this stress.

2. How can I stay focused during exam preparation?

To stay focused, create a structured study schedule, break your syllabus into manageable chunks, and avoid distractions like social media. Using techniques such as the Pomodoro method, which involves studying in focused intervals with short breaks, can also help improve concentration.

3. Is it okay to take breaks while studying?

Yes, taking breaks is essential. Studying for long hours without rest can lead to burnout. Short breaks allow your brain to recharge, consolidate information, and improve focus. The Pomodoro technique is a popular method for incorporating breaks into study sessions.

4. How important is sleep during exam time?

Sleep is crucial for memory consolidation and brain function. Sacrificing sleep to cram for exams can negatively impact performance, as your brain needs rest to process and retain information. Aim for 7-9 hours of sleep, even during exam periods.