There’s a fine line between being serious about your exams and worrying about them. It’s normal to be apprehensive or feel a little nervous from time to time. However, if you are, very stressed or anxious, worrying excessively or struggling to sleep, it’s time to talk to someone. It’s also OK if you don’t have any real feelings about exams; some people even enjoy the process and are able to take each day as it comes, so don’t worry if you’re not worrying!
How can I look after myself?
There are steps you can take to look after yourself during your exams:
- Make sure you have all the information you need about each exam – date, time, place, what you need to take with you…and what subject it is! Keep a copy at home so the people you live with know what you’re doing and when. Being well organised will help you stay calm.
- It’s important to revise but you need to rest too. Too much revision is as unhelpful as too little – find a balance between revising and take time out to do the things you enjoy.
- Go outside. Take your books and sit in the park in the sunshine; it’s good for the soul and the fresh air will do you good.
- During exam time, it’s normal to feel some stress or anxiety, so keep some perspective. You might find it helpful to practise techniques like relaxation, mindfulness, and breathing exercises.
- What are panic attacks and how to cope with them. Includes tips for helping yourself and how to access treatment and support.
- Talk to people. Exams shouldn’t make you feel upset, so if you need support, talk to your academics or someone else. Speak up about any worries or fears you may have – you’ll be surprised how many other people feel the same. You’re not alone.
- Leave the exam at the door. When it’s done, it’s done. Don’t rush home and flick through your work to find all the things you might’ve forgotten and avoid comparing notes with friends. You can’t go back, so don’t waste energy on something you can’t change.
How can I look after my friends?
- Spend time together, revising, resting, and staying in touch. Don’t let anyone feel lonely.
- Listen to your friends. You may love the buzz of exams but not everyone will feel that way. If a friend says they’re worried or anxious, take it seriously and ask them what you can do to help.
- Help your friends to get help. You can support your friends and be there for them, but sometimes that might mean you need to speak to someone to tell them that you’re worried about a friend.
- If any of your friends don’t seem to be sleeping or they are more anxious than usual or tearful, please speak to someone, even if your friend doesn’t want you to. Your friend might not realise how much they need some support until it arrives – and you might be the friend who has made that happen.
Top Tips
- Try not to compare yourself. The first step in managing exam stress is to not judge yourself against others: ‘Everyone learns in different ways and at different paces.’ Focus on what you want to achieve, not what others around you are doing.
- Create a strategy. Create a timetable and a plan of what you want to do, and how you will manage that time effectively. Remember that everyone learns in different ways.
- Study together. Youth mental health charity YoungMinds suggests forming a study group with friends, which can help with making revision less intimidating. And don’t forget to take breaks.
- Talk to people you trust. YoungMinds says: ‘If you’re struggling, it can help to let your friends and family know so they can offer support’. It’s completely normal to feel stressed and moodier during exam time. Talking to people can help you offload and realise you’re not alone.
- Keep things in perspective. YoungMinds suggest making a list of all the things you want from life that don’t relate to exams. Shantanu advises focusing on what you want and your goals and trying to resist parental and other pressure.
- Don’t forget to have fun. It’s important to make sure you also find time to do things you enjoy, even if you’re very busy. Constantly revising without a break can make you feel emotionally and physically drained, so it’s crucial that you take time to step back and do something that you enjoy.
If you have persistent stress and anxiety or you are developing unmanageable physical symptoms then you should speak to your doctor or contact Student Support & Wellbeing who can discuss putting in a support strategy to help you through this time.
Additional support
You can use the free Spectrum Life app to help manage your wellbeing during exams. The app is free to all Kent students and comes with helpful advice, online workshops, guided meditation, and resources to manage your wellbeing during stressful times. You may also find this Student Minds Exam Stress Support useful.