4 strategies to handle exam stress without panicking

Exam time can be particularly demanding, both emotionally and mentally. Fortunately, there are simple and effective strategies to better get through it. Here are some of them:

1. Balanced diet

During exam time, it is common to believe that consuming caffeine helps to stay awake and that a sweet cake is a good reward after a study session. These habits are common among many students. However, one of the best ways to better manage the stress that is often present during this time is to adopt a healthy, balanced and nutritious diet.

While foods high in sugar or caffeine may seem harmless, they can actually make anxiety symptoms worse. It is therefore best to favor foods that are rich in nutrients, such as fruits, vegetables, whole grains, and lean proteins. [1]

2. Regular physical activity

During a period of intense study, one can easily lose track of time or believe that any activity other than studying is a distraction that is harmful to concentration and stress management. However, exercising regularly is a great way to refocus and reduce anxiety. There is no need for long sessions: a simple walk, a few stretches, or a short active break can allow the body to release accumulated tensions in order to return to study more relaxed and focused. [2]

3. Set achievable goals

Studying can sometimes feel like an insurmountable mountain. During these times, procrastination often becomes a strategy — conscious or not — to postpone tasks and, temporarily, avoid stress. However, this method tends to amplify stress, which eventually explodes when there is no other choice but to get started.

To better manage this pressure, it is useful to break down tasks into simple and accessible steps. It makes work less daunting and more motivating. Setting small, short-term goals allows you to stay in control, make gradual progress, and reduce anxiety during exam time. [3]

4. Take time for yourself

Doing activities that make us laugh or smile, just like doing physical activity, stimulates the release of endorphins, the hormones of well-being. Even a forced laugh or smile can trigger positive emotions and help reduce anxiety. Taking care of yourself also means taking time to do things that make you feel good, like spending time with friends.

Social support can offer valuable comfort, especially when studying becomes difficult. Taking time for yourself also means, sometimes, writing in a journal. Writing down your concerns often allows you to take a step back, put things into perspective and better understand your emotions. This helps to ease anxious thoughts and to make more room for the positive aspects of our daily lives. [4]

Conclusion

Finally, there are several ways to reduce stress during exam time. Although this article only covers a few, know that there are always ways to live better during this period and to overcome the anxiety that can come with it. If you feel like you can't do it alone, remember that our tutors are there to support you. They are trained to offer you the support you need in order to get through this period more calmly and with confidence.

[1] Geiser, K. (2024, October 21). Find out how to improve the management of your emotions. The Natural Clinic. https://la-clinique-naturelle.ch/comment-ameliorer-la-gestion-de-vos-emotions/

[2] Practical Tips for Reducing Anxiety. (2023, August 31). Mental Health Commission of Canada. https://commissionsantementale.ca/resource/astuces-pratiques-pour-reduire-lanxiete/

[3]7 tips from psychiatrists to help you manage your anxiety. (2017, February 19). HuffPost. https://www.huffingtonpost.fr/life/article/7-conseils-de-psychiatres-pour-vous-aider-a-gerer-votre-angoisse_94729.html

[4]7 tips to combat stress. (n.d.). Heart and Stroke Foundation of Canada. https://www.coeuretavc.ca/fr-ca/articles/7-astuces-pour-combattre-le-stress/