Navigate exam season stress with practical strategies, calming exercises, and everyday self-care.
It’s that time of the semester again, pulling all-nighters, too much coffee and increased stress levels. Don’t worry, you’re not alone! Between tight timelines, juggling several courses and personal obligations, things can start to feel overwhelming. Burnout, a sense of overwhelm, and the fear of falling behind are all too real. This can feel like a lot, but luckily, we are here to support you.
Stress is the strain our bodies experience as we adapt to change. Stress is part of life and we cannot eliminate it but rather learn to manage it. Keep reading for some practical tips to help you handle exam season stress!
Tips to help decrease exam stress
What to do before the exam:
- Write down the exam time and location: knowing where and when you need to arrive can reduce day of worries.
- Connect with your professor or TA: have them clarify any concepts you are struggling with.
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Take regular short breaks: aim for 5-10 minutes about once an hour.
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Don’t focus on perfection: Strive to do your best but accept that you won’t get every question right every time.
What to do on the day of the exam:
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Eat a balanced breakfast: a balanced meal before your exam can help your body focus on the task at hand instead of how hungry you are.
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Prepare the night before: organize what you need to take with you to the exam. That way you have fewer things to focus on before you leave.
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Arrive early: give yourself time to get to the exam without worrying.
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Remember to breathe: if you find yourself tensing up or breathing rapidly, take a few slow, long, deep breaths to calm yourself down.
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Read through the instructions and questions thoroughly: if you are stuck on a question, trying answering the next one and coming back later.
What to do after the exam:
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Limit your post-exam analysis: don’t focus on everything you think went wrong. Try to focus on the things you know went well and try to let it go. Speculating results is really just fruitless worry.
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Treat yourself: do something you enjoy or get yourself a celebratory treat. You worked hard to get to this point, whatever the result, and you deserve something nice.
In my first year of university, I struggled with the transition from high school to university, especially during exam season. I would forget to eat, spend hours on end at the library, and drink energy drinks all day. To make sure the stress from midterm season didn’t carry on to finals, I decided to book an appointment with a Peer Success Coach to help me plan and prioritize my coursework.
Strategies to manage exam stress
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Physical activity: helps with our mental health. Even swapping out the car or bus ride to campus and walking or biking instead can be beneficial.
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Laughter: whether you watch 30 minutes of your favourite show or listen to a podcast of a comedian, a little laughter can help you refocus your mind.
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Positive self-talk: the way you talk to yourself can positively impact your stress levels. Be aware and notice your thoughts as you have them and examine the way you are making yourself feel.
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Reaching out to your support system: speaking with someone who you have a strong connection with, even if it is just about the weather or what you’ve done this week, can help relax you and reduce the feeling of stress you might feel.
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Creative activities: painting, cooking a new recipe, knitting, or doing a puzzle are all ways to exercise your creative side and help you engage different parts of your brain.
Managing stress isn’t just about getting through exam season, it's also about building habits that support your life in general
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Aim to build a study schedule at the beginning of the term to avoid last-minute cramming during exam season.
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Take care of yourself by prioritzing your nutrition and mental health during this stressful time.
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Reach out to a friend, family member or a counsellor to share how you are feeling.
Exam season can be tough, but with the right strategies, support, and self-care, you can make it a more positive experience! Take care of yourselves, and trust the process this term, Warriors!
Book a session with a Peer Success Coach to plan your schedule or talk to Counselling Services to help manage your stress!