Sweaty palms. Sleepless nights. That jagged rock in the pit of your stomach. We’ve all been there.
Before my first exam at university, I vomited into the toilet. I was convinced I had a bug. But it was something worse – fear.
My tutor at the time had sent me and all other students he taught a brief email. Not on what to revise, or how to revise, but on how to aid our mental health in exam season. It was the most helpful email I’ve ever received.
It’s been lost to the email purges of time, but I wish I still had it. I will try to follow him, at least in spirit, now.
Your mind and your body are the same thing
The body and mind are inherently connected. And during times of stress, like exam season, the body’s physical responses can impact the mind.
Under stress, the sympathetic nervous system kicks in and activates the “fight or flight” response, leading to increased heart rate, rapid breathing, and a surge of adrenaline in the body. Sweaty palms, sleepless nights, and the rock in your stomach.
Your body’s response to stress can trigger the release of cortisol, also known as the stress hormone, which can cause feelings of anxiety, irritability, and fear.
But the exam period is not short. We were built to experience stress when a lion attacks, or a neighbouring tribe raids our home. Short, intense fear. Exam season is different. Persistent. Drawn out. And, as stress persists, the body may begin to experience physical symptoms such as headaches, muscle tension, and fatigue, which can compound the experience of stress and negatively impact the mind’s ability to cope.
But just as leaving stress to do its thing can negatively effect the mind, so practicing relaxation techniques can mend it. Activities such as deep breathing, meditation, and exercise can counteract the physical effects of stress, helping to calm the mind and reduce the negative impact of stress on both the body and the mind.
3 ways to combat stress
Why sleep matters
Getting enough sleep improves your brain function and moderates your mood.
How to get enough sleep
Sleep hygiene is all about being careful in your sleep routines to make sure that you create a habit and environment which will help you to fall asleep.
Here are some tips:
- Consistent sleep schedule
Going to bed and waking up at the same time every day, even on weekends, helps regulate the body’s internal clock and promotes better sleep.
- Good environment
Ensure your bedroom is dark, quiet, and cool. Use comfortable pillows and mattresses, and consider limiting the use of electronic devices in bed.
- Just say no
Stimulants like caffeine and nicotine can interfere with sleep, while sedatives like alcohol may disrupt the sleep cycle. You should avoid consuming these substances, especially before bedtime.
Why exercise matters
Exercise releases chemicals like endorphins into your brain.
It gives you a sense of well-being and stability. It staves off stress.
How often?
The NHS advises that you exercise between 4-5 days a week, or better yet, every day.
How to motivate yourself
Try habit bundling. This is where you let yourself do something you like only when you are exercising.
This might be a favourite podcast, or set of songs to listen to. Something you want to do.
Doing it only when you exercise means that you trick your brain into wanting to exercise because it associates your bundled activity (the podcast, music etc.) with the exercise.
Why grounding matters
Nomatter your routine, sometimes stress is just going to get to you.
Your thoughts are going to spiral, and you’re going to panic.
So, you need a technique to help you get out of the spiral.
How to practice grounding
The Rule of Threes allows you to take your focus away from your thoughts and towards the world around it.
It interrupts your thought processes and allows you to reset.
Simply think of:
Three
Things you see
Three
Things you hear
Three
Things you feel
One other cause of stress is feeling like you don’t know enough. Don’t panic.
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