Six top tips for managing exam stress

As exam season for many young people comes around once more, our Young People team have pulled together their top tips for managing exam stress.

Exam stress is perfectly natural and normal. However, that doesn’t mean you can’t do anything about it.

Exam stress tip 1: Set a goal and make a plan

In the middle of exam prep, it can be easy to forget why you are going through this challenging time. Set a goal to remember why you are studying.

With your goal set, make a study plan that breaks what you need to learn into small, manageable chunks. Writing a plan using bullet points or a list of topics to cover can be helpful.

Exam stress tip 2: Study in short bursts

Our brains learn best when we study in 25 to 30-minute bursts. Commit to a focused period of learning and then take a break. Go for a walk. Do gentle exercises or yoga. Read a book or try meditation to prepare for the next period of study.

Taking a break lets your brain recharge and process what you’ve just covered.

Exam stress tip 3: Feed your brain

Fuel your brain with good, healthy food and plenty of water to keep it hydrated. Some studies suggest up to 80% of our brain is water (or H₂O for anyone studying chemistry). Becoming dehydrated, even by a small amount, can impact our brain function.

Try making healthy meals at the start of the week in batches. This way, you don’t have to spend as much time during the week preparing nutritious meals.

Mental health support for Young People: Find out more about how we support Young People in Glasgow and learn how to be referred to GAMH.

Exam stress tip 4: Prioritise sleep

A rested mind performs better than a tired one. A rested mind also deals with the stress and worry that often come with exams better than a tired one.

Try listening to guided meditations, mindful music or body scan tracks before bed to help you relax and get a good sleep each night. Avoid stimulants – things like caffeine and sugar – before bed as well.

Exam stress tip 5: Chat to someone about how you are feeling

Share how you are feeling about exams with someone you trust. Chatting to a friend, parent or carer you trust can help make worries feel a little less daunting. It can also be a way to come up with solutions to challenges you are facing while studying.

Exam stress tip 6: Set aside time to relax your mind

It is important to spend time relaxing your mind as well as working it hard during exam time. Just as muscles need time to relax and recover after physical exercise, your mind needs time to relax.

Go for a walk or do some other gentle exercise. Listen to relaxing music or try some deep breathing, like the box breathing exercise. Grounding techniques can also help bring your mind back to the present, especially if it has been worrying about the future.