Top tips on maintaining your positive wellbeing during exams

Artwork: Ida Henrich

Exams are notoriously stressful. The lead-up to the exams themselves can find us feeling anxious and overwhelmed. Our bodies need to rest when we push it physically; the brain is the same and needs a rest day when we make it work harder. Therefore, your exam preparation should include practical tools to support you during this stressful period.

We have to remember that every individual is unique. For example, the way you prepare and carry out your revision may not be the same way your friends do, therefore the way you handle the pressure and stress of exams may also be completely different.

Of course, revising for exams and putting in the hard work is important but so is having some down-time and allowing yourself to rest and recharge. Taking regular breaks and doing something different will allow you to return to your studies feeling more focused.  You may well find you’re more productive once you’ve taken time away from the books.

It’s all about finding ways to support yourself and which of those work for you. This can take some practice before you know what is going to help. It’s really important to get these positive routines nailed ahead of your exams, so if and when the stress does begin to hit, you have a toolbox of practices you can rely on.  You can then use them confidently knowing they will help and support you.

Here are my ten top tips to get you feeling mentally positive ahead of the stressful exam period. Why not pick one or two to see how they work for you? You may already be doing some which is great!

1. Hang out with your family and friends

Spending time with others is a fundamental part of our wellbeing, and connection is an important part of our DNA as humans. Yes, it can be an effort to arrange to meet up with friends or the thought of hanging out with family can fill you with dread or boredom. But it could also be the case that when we are with these people we can relax, have a laugh and focus on others around us and so it takes our mind off what is going on with us and makes us feel good.

2. Be active

It doesn’t matter whether it’s taking the pooch out for a walk, going for a run, a swim at the local leisure centre or lifting weights in the gym, your brain will thank you for giving your body some exercise.  Get those endorphin happy hormones raised and burn off some of the stress and anxiety from all the revising!

3. Chill out

What’s your jam? Reading a book (not related to your subjects!), bingeing on a Netflix boxset or spending a couple of hours gaming? Schedule some time for yourself —  to relax and recharge.

4. Keep up with hobbies or interests

Often when we are in the middle of intense periods of work like exams, we stop doing some of favourite hobbies or interests because we feel we don’t or shouldn’t have the time. When you draw up your revision plan, make sure you factor in breaks for down time and your personal passion. This will ensure you are giving yourself some happiness and kindness in return for all the hard work you are putting into your studies.

5. Breathe

Breathing techniques help to calm our bodies’ nervous systems. Even by just focusing on your breathing for one minute and nothing else. It is a very useful tool for dealing with exam stress. Studies have shown students who practice breathing techniques can perform significantly better in exams than those who don’t. Try apps like Stop Breathe and Think, Buddhify, Calm or Headspace to help you build your breathing practice.

6. Get organized

It can feel overwhelming to look at how much work you need to do over a period of time. A scheduled revision plan is a good way to visually and mentally work out what needs to be done. If you’re not good at getting yourself organized why not enlist the help of a friend or tutor to help you plan your time effectively and set aside time for your own fun and relaxation.

7. Talk to someone

It always helps to talk to someone about how you’re feeling as this can help with resolving problems. Sometimes it’s just the simple fact that someone is there to use as a sounding board. Chat things over with a friend, family member or tutor. If you feel like there’s nobody you can talk to there are helplines like Samaritans (116 123).  Remember, you are never alone.

8. Get out in nature

Going for a walk in the fresh air can help to lift your mood. It can also help you to be more mindful by focusing on the here and now and noticing small things you wouldn’t normally pay attention to. If you live in a city, head to a park; you don’t have to be out in the countryside to make the most of being in the fresh air.

9. Nutrition for performance

When studying it’s so easy to reach for sugary snacks, but try to make sure you’re eating a balanced diet and limiting processed foods. Research shows it helps to increase your brain performance, maintains your energy levels and stops those sugar highs and lows. Watch the amount of caffeine you drink as if you are prone to anxiety this can make you even more anxious and jittery. Use your treats as a way to reward yourself when you’ve completed a revision goal.

10. Have fun!

Go have some fun and laugh! It can often feel like revision and exams are the most important things in your life right now and when thinking about your future. Whilst they are important, it is also important to realise there are other things around you which can make life full and happy.

Ruth is the Founder of Champs, the wellbeing consultancy. A passionate Mental Health First Aider, she has voluntarily supported over 500 individuals and has her own lived experience of a mental health condition, being diagnosed with Generalised Anxiety Disorder (GAD) and Panic Disorder.  Ruth supports global organisations on their wellbeing journey, helping them to create best practice on ingraining a culture of positive mental wellbeing for all their employees. She has become a respected thought leader, from publishing articles on positive mental wellbeing in the workplace, speaking at events (including at the House of Lords) and regularly delivers keynotes as a Patron of the national charity No Panic. Her passion is to encourage further engagement on the discussion of our mental health in the workplace.

Ida Henrich is a German Cartoonist, Illustrator and Designer based in Scotland. She has worked with award winning publishers, online coaches and magazines. Ida is a graduate of Communication Design at the Glasgow School of Art where she specialised in Illustration. In her own work she explores themes such sex-education, growing up, and women’s experiences. Her comics and illustrations are written for both men and women and aims to start an open dialogue between partners, friends, parents, and children about their one’s own experiences. She believes that Art is a powerful way to make ideas and feelings tangible.

As Art Editor, Ida is responsible for all things visual at Fearless Femme including the correspondence with our visual artists, the design and realisation of the online magazine and the illustration of our amazing cover girls. She will also be creating artwork for some of our articles, poems and stories. You can contact her at ida@fearlessly.co.uk.