Balancing stress and academics this exam season
It’s officially exam season and if you’re feeling stressed and anxious, you’re not alone. According to a study, 40% of Canadian students admit to experiencing high stress, while 8% say they experience extreme stress. This exam-related stress can manifest in many ways: nervousness and anxiety, sleeping troubles, fatigue, stomach aches, and mood swings. Moreover, the added pressure to do well leads to last-minute cramming which can be detrimental or even counterproductive in the long run. Here’s a quick guide to help you ace your exams and beat the stress while you’re at it this exam season!
1.Plan, Plan, Plan
Almost 68% of Canadian students admit that they start studying or preparing for exams at most a week in advance. Twenty-seven percent of students admit to staying up all night to study for an exam scheduled for the next day. While last-minute revisions might be helpful in retention, cramming the entire syllabus a few days before can add to the pressure of taking an exam. This is where planning can help. Developing a schedule ahead of time to take into account the syllabus, the time needed to cover topics, and giving yourself a buffer window can help avoid last-minute preparation and boost your confidence before taking an exam. Moreover, it can also help you balance your schedule to avoid information overload which is crucial during exam season.
2. Don’t do it Alone
A whopping 71% of Canadian students study alone, in their rooms, or private spaces. While studying alone isn’t all that bad, a 2004 research paper published in Linguistics and Education saw that revising with peers is an effective study technique as it allows individuals to better absorb their notes. You can help each other understand the study material more effectively since different people interpret and understand the syllabus and topics differently. It can also help you stay on top of your preparation since committing to a study group requires some level of contribution from each member. Moreover, it also provides a safe space to share your woes and stress about an upcoming exam!
3. Nourish Your Body
It’s almost natural to fall into bad eating habits as soon as exam stress hits, and as exam deadlines get closer, the focus usually shifts from nutrition to convenience. A poor diet can not only leave you exhausted but also worsen your anxiety and stress. Eating well doesn’t always translate to conventionally healthy alternatives for every meal: sometimes it is simply putting in the effort to meal prep in advance and avoid processed foods high in sugar and fats. Additionally, balancing caffeine intake with water can also help with avoiding a ‘crash and burn’ effect since dehydration can cause unprecedented exhaustion.
4. Sleep is for the Strong
Sleep is severely underrated when it comes to managing stress and anxiety during exam season. While pulling an all-nighter for last-minute cramming might sound tempting, it can be counter-productive. According to a study, all-nighters significantly impair cognitive performance just as much as being intoxicated. An all-nighter produces the same effects as a 0.05% blood alcohol concentration. Poor sleep can also impact your memory, mood, and logical reasoning. Hence, getting at least 8 hours of sleep during the exam season is crucial to managing exam-related stress and helping you study more effectively.
5. Reach Out For Help
Finally, reaching out and talking to other people is important to cope with exam-related stress and anxiety. Talking to a professional or even your friends and family can help you blow the steam off and get the support you need during this tumultuous time. A professional can help you put things into perspective and navigate through the pressure to avoid burning out. Remember, reaching out is never embarrassing, and you might be pleasantly surprised and motivated by the support you can receive when you do!
