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Here are some tips for overcoming exam stress and looking after yourself to be your best on exam day.
Preparing for exams is not just about learning the subject
It’s also about how you look after yourself to be at your best on exam day. Everyone has stress around exams, but keeping it in check can leave you alert and ready to perform well. Read on for 10 proven techniques to reduce your stress levels at exam time.
1. Treat yourself well
Don’t drop the healthy lifestyle when you ramp up the study.
All the stuff you know you should be doing – eating well, getting sleep, exercising, taking rest breaks, not drinking too much alcohol – will help you stay focused and keep your energy levels up.
2. Study smart
You can’t study all day, every day.
Your brain likes short study sessions (30-40 mins) with regular breaks (5-10 minutes). Plan your study into small chunks that gradually move you towards being prepared by exam day.
Don’t be afraid of stress
Stress is a normal part of exams
The right amount helps you perform. But if your stress is too high, take action to dial it down. Focus on what you can control, like your study schedule or asking your teacher questions when you’re confused. Breaking big things down into small tasks will help you feel less overwhelmed.
4. Release stress regularly
You need to release stress regularly
Stress builds up and stays in your body. Exercise, try a meditation app, take a walk in nature or drop into the RMIT Calm Zone on the city campus.
5. Talk yourself up
Keep your self-talk realistic
Keep it helpful and focused on solutions to the challenges you’re facing. It’s not the exams – but what you’re telling yourself about the exams and your ability to cope with them that matters.
6. Keep it in perspective
This exam doesn’t define you
It doesn’t determine your future career success. Even if you don’t do as well as you’d like, there are always other ways forward. Be aware when your worries snowball into a catastrophe that hasn’t actually happened yet, and come back to the present moment.
7. Stay connected
If you’re feeling really stressed or anxious, don’t keep it to yourself.
When you’re in study mode, it’s tempting to withdraw from others to give you more time to study. But you need your people to stay grounded. Chat to someone you trust about it.
8. Remember to breathe
When we get stressed and anxious, our breathing becomes short and shallow
This actually makes us feel more stressed and anxious. In the exam, practice slow and deep breathing to stay calm (in for 3 seconds, hold for 2 seconds, out for 3 seconds).
9. Avoid over-analysing
Focus on what went well.
After the exam, try not to go looking for negatives or try to predict the future. Allow some recovery time between exams to give yourself a fresh start for the next one.
10. Seek support
If your stress and anxiety is overwhelming
If it’s affecting your ability to study and take exams, contact the RMIT Counselling Service.
Where to seek help and support?
No one should face their problems alone. If you need someone to talk to – reach out. You can talk to someone at RMIT or call a confidential support line. Source: RMIT University Mental Wellbeing and Counselling
|RMIT Urgent Counselling Support||1300 305 737||Call our helpline for crisis support any time of day or night. You can also text: 0488 884 162|
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|Beyond Blue||1300 22 4636||24-hour support. Call, chat, or email with a trained mental health professional.|
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|Q Life||1800 184 527||3pm-midnight every day. Anonymous and free LGBTI peer support and referral. Talk about sexuality, identity, gender, bodies, feelings or relationships.|