Exam season can be one of the most intense and overwhelming times in a student’s academic life. Deadlines are looming, revision piles up, and the pressure to perform well can take a serious toll on your mental and physical health. In fact, research consistently shows that stress during exams can negatively affect memory, concentration, and overall academic performance.
But the good news is this: stress can be managed. With the right strategies and mindset, you can approach your exams with confidence, stay calm under pressure, and maintain your well-being throughout.
Here are practical, science-backed tips to help you manage stress during exam season—and even turn it into a source of motivation.
1. Create a Realistic Study Schedule
One of the biggest causes of exam stress is poor time management. Trying to cram everything at the last minute is a recipe for panic.
What to do:
- Break subjects into smaller, manageable tasks.
- Use tools like Google Calendar, Notion, or a physical planner.
- Stick to the Pomodoro Technique (25 minutes study + 5-minute break) for better focus.
- Leave room for breaks and review days.
📆 Pro Tip: Start with subjects or topics you find most difficult to get them out of the way early.
2. Get Enough Sleep
Sleep is not a luxury—it’s a necessity. Without it, your brain struggles to retain information and process new material.
Tips for better sleep:
- Aim for 7–9 hours per night, even during exams.
- Avoid screens and caffeine at least 1 hour before bed.
- Try a calming routine: warm shower, light reading, or meditation.
😴 Remember: pulling all-nighters might help short-term recall, but harm long-term retention and health.
3. Eat Brain-Boosting Foods
What you eat directly affects your energy, focus, and mood.
Best foods for studying:
- Oily fish (e.g. salmon) – rich in omega-3 fatty acids.
- Blueberries, nuts, and dark chocolate – full of antioxidants.
- Whole grains and leafy greens – support long-term brain health.
- Plenty of water – even mild dehydration can impact concentration.
🥗 Avoid sugary snacks and energy drinks that cause crashes later.
4. Stay Physically Active
Exercise is a natural stress reliever. It boosts endorphins (your brain’s “feel-good” chemicals), improves sleep, and helps you focus.
Simple options:
- Go for a 30-minute walk or jog between study sessions.
- Try yoga or stretching to release tension.
- Use a standing desk or take active breaks if you’re sitting for long hours.
🏃 Even 10–15 minutes of movement a day makes a difference.
5. Practice Mindfulness and Relaxation Techniques
Mindfulness helps bring your focus back to the present moment and reduces anxiety.
Try:
- Deep breathing: Inhale for 4 seconds, hold for 4, exhale for 6.
- Meditation apps: Headspace, Calm, or Insight Timer.
- Progressive muscle relaxation: Tense and release each muscle group.
🧘 Even 5 minutes a day can help re-centre your mind.
6. Avoid Comparing Yourself to Others
Social media, group chats, and peer discussions can trigger self-doubt.
Instead:
- Focus on your own progress and strategy.
- Unfollow or mute content that causes stress or distraction.
- Remind yourself: everyone learns at their own pace.
🚫 Comparison leads to pressure. Concentration leads to progress.
7. Talk About How You Feel
Bottling up stress can make it worse. Talking to someone helps you process your emotions and feel supported.
Who to reach out to:
- Friends or family
- A trusted teacher or academic advisor
- School or university counsellors
💬 Remember, asking for help is a strength—not a weakness.
8. Take Strategic Breaks
Breaks are not a waste of time—they’re essential to productivity and memory retention.
Ideas for quick breaks:
- Listen to music or a podcast
- Take a short walk outside
- Watch a funny video or stretch
⏱️ Try the “52/17” method: 52 minutes of work followed by a 17-minute break.
9. Use Study Techniques That Work for You
Stress often arises from feeling overwhelmed by how much you need to learn. Effective techniques can make studying feel manageable.
Techniques:
- Active recall – testing yourself on information (e.g. flashcards).
- Spaced repetition – reviewing material over increasing intervals.
- Mind mapping – visualising key ideas and their connections.
📚 Don’t just read—interact with the material to retain it better.
10. Keep Perspective
It’s important to do well—but exams are not the only measure of your intelligence or worth.
- Your mental health is more important than any test.
- Everyone faces setbacks—it’s how you respond that matters.
- There’s always a path forward, even if things don’t go as planned.
🧠 A healthy mindset will serve you long after exams are over.
Final Thoughts
Exam season can be tough, but you have more control than you think. By prioritising your well-being, using effective study strategies, and seeking support when needed, you can manage stress and stay balanced.
Breathe. Take one step at a time. You’ve got this.
