Not all stress is bad. Sometimes it can be productive and even motivate you to study. For example, it is normal to feel stressed about the subjects with which you’re unfamiliar. Your stress response is productive when it causes you to apply further study to the unfamiliar subject or ask for help.
However, if you’re stressed all the time and feel you’re not getting much out of your study, even the subjects you’re good at, then you may be overly stressed.
When stress is interfering with your ability to study or exam season is burning you out, here are some tips to manage stress.
Take regular breaks and schedule in fun things to do. Have a few fun things you can do during study breaks, but also have something fun to look forward to, like going to the movies, as something you can enjoy at the end of a longer study task.
Exercise and get outdoors. It will boost your mood and make you more productive while studying.
Don’t compare yourself to others. If you’re studying with a buddy or group, don’t compare your notes or what you’ve learnt.
Speak to someone. If you’re overwhelmed, speak to your teacher or school counsellor, a trusted friend or family member.
Get clarification. Sometimes it’s just a lack of a clear understanding about a task that’s causing you to stress. Speak to your teacher and get clarification.
Keep things in perspective. Don’t overly think about your responses after an exam or compare them to the responses of your friends. If you’ve had a task returned with a lower than expected score. Don’t beat yourself up. Learn from it and apply yourself to doing better on the next task.
Study consistently. Don’t leave things to the last minute. This will build confidence, take away the fear of the unknown, and give you confidence.
Avoid other stressed people. This may not always be possible especially if a family member experiences stress. Some activities that may bring you immediate relief when stressed may be watching a funny movie, drinking herbal tea or a hot chocolate, taking a shower or bath, baking something tasty, taking a nap.
Become an expert in time management. Everyone has the same amount of hours per day. Learn to see your time as a resource and take charge of it. Use diaries, reminders or alarms and stick to your study schedule.
Get to bed on time. Quality sleep is important when you’re studying. Turn off all electronic devices at least half an hour before bed and try not to study from bed so you don’t develop any negative associations with study stress.
Eat and snack well. High sugar and caffeine products will only heighten stress. Choose mood boosting snacks like blueberries, dark chocolate and nuts. Drink herbal tea. Pumpkin and sunflower seeds are high in magnesium which is known to regulate emotions.
Everyone expresses some doubt when put under pressure but constantly dwelling on negative thoughts is unhealthy and can further exacerbate study stress. Try to form new thought patterns and reframe them into constructive ways of thinking. Try this exercise.
Acknowledge that studying or exam preparation is causing you stress.
Examine your responses and what you’re saying to yourself. For example, ‘I haven’t got enough time to study’, ‘I’m scared of failing’, etc. Write them down.
Take a moment and carefully consider a rational response to each thought you’re having based on what you know. For example, your responses might be, ‘I have/will make a study schedule so I can fit everything in’ and ‘I’ve passed exams before’. Write down all your logical answers.
Now reconsider your feelings and apply the answers to your thoughts whenever they arise to develop alternative ways of relating to study stress.
A final note. Don’t exaggerate the value or the importance of Year 12. Everyone will tell you it’s important and it is, but you and your mental are more valuable than your final score. There are other pathways to achieving your study and career goals. Speak to your school’s career adviser for more on this.