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Preparing for exams and assessments? Our key tips for stress management
Intro
Stress and exams go hand in hand, but you can take some easy steps to manage your academic anxieties. Our Wellbeing team is here with some practical advice and resources.
Article body
1. Sleep
Regular sleep will help with retention of information. Get a regular sleep pattern by going to sleep at the same time each night. Sleep for between 8-9 hours. Create a good "sleep hygiene" pattern by turning off screens two hours before bed and placing your phone away from your bed and study area.
2. Eat well
Consider what you’re eating. Highly processed foods with high sugar levels can make you feel tired and low a few hours later. Eat lots of plants and make sure you get enough protein in whatever form you prefer. This will impact your energy and focus and reduce the likelihood of getting sick.
Keep hydrated but avoid unhealthy habits; don’t rely on alcohol, smoking and caffeine to cope. They may provide temporary relief but, in the long term, these can make you more stressed and tired.
3. Breathe
Take deep breaths through your nose to calm yourself and focus on your revision or your exam. Breathing out slows your heart rate, so when you breathe out slowly, you can calm your nerves before an exam. When doing breathing exercises, try to relax your shoulders and arms.
4. Exercise
Exercising can help boost energy levels and reduce stress. Even getting out for a short walk will allow you some fresh air to clear your mind. Exercise can also be enjoyed as a social activity, giving you a much-needed break from your studies.
5. Mindfulness
“Mindfulness is a technique you can learn which involves noticing what's happening in the present moment.”
6. Get support
If you are feeling worried or anxious, you can chat to a good friend or a family member. Sharing how you are feeling may help you process your feelings, or even help you to think about other practical strategies to deal with exam stress. You can also seek emotional support from TogetherAll. You can also find support on the Student Hub or contact Student Services.
After the exams
Once you've done an exam, try to put it out of your mind. It is not possible to go back and change your answers, so dwelling on it will just lead to a downward spiral. Remember that while your exam is important, it is not your defining "value." Plan to reward yourself for your hard work and do something you enjoy that makes you feel special.
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