Some stress can be a good thing, as it is often the driving force behind challenging situations. However, dealing with too much stress can be very challenging and even paralysing. Especially before an exam.

If exam season stresses you out so much that it affects your academic performance, here are some tips to help you learn how to regulate it.

1. Get a good night’s sleep

You may have to go to bed a little later one day to complete an essay or study, but don’t let sleepless nights become your daily routine. The less sleep you get, the more tired you’ll feel the next day.

You will also be less able to comprehend and memorise information, making it easy to become frustrated and stressed. As much as possible, try to get at least 7 hours of sleep a day.

2. Eat a balanced diet

Food is your body’s fuel. If you eat poorly every day, you won’t have the energy to study and will struggle to complete any task that requires mental effort. To keep your body and brain performing well, you should eat healthy and eat at least 3 times a day.

3. Make a realistic plan

Before you go crazy just thinking about all the studying you have to do and the exams that are coming up, make a plan. Set daily goals that contain the number of subjects you will study per day and the hours you will spend studying.

It is important that the goals are realistic, as it will be totally counterproductive if they are not. If you know you have the capacity to study 3 topics each day, saying you will study 6 and not achieving this could be even more frustrating. This plan will give you a broader perspective on the situation and you will be able to approach the challenge with more confidence and less stress.

4. Master your emotions

When you feel stress starting to overwhelm you, take some time to take a deep breath and separate yourself from the task at hand for a few minutes. Before returning to the activity, we advise you to break the problem down into manageable chunks.

Instead of stressing yourself out by thinking about the big problem in front of you, think about all the small steps you have to take to solve it. This will help you to master your emotions and be more rational.

5. Don’t lose confidence in yourself

When we face a new challenge, it is common to forget all our achievements and adopt a pessimistic thinking about our capabilities. However, this is one of the most damaging things you can do to yourself at such moments.

Instead, try to recognise all the goals you have achieved, everything you have accomplished and be confident in your potential.

6. Study with friends

If you’re stressed because you don’t fully understand a subject, ask a friend to explain it to you. Sometimes all you need to feel more at ease is someone to support you. Studying with friends is often a good way to avoid feeling lonely and relieve stress.

It is also good to attend special classes or tutorials with your subject teacher. Anything that helps you develop a better grasp of the subject will make you more confident in your abilities.

7. Stay away from social media

Social media is often a distraction to avoid when the goal is to concentrate on studying. It’s probably happened to you that you open Instagram and in the blink of an eye, you’ve already spent half an hour looking at posts. Then, when you see all the time you’ve wasted, you can’t help but feel stressed.

To stop this from happening to you, leave your phone outside the room where you’re studying. This will make it easier for you to focus on what really matters.

8. Worrying doesn’t solve anything

As cliché as it sounds, no matter how much you stress and worry, the problem won’t go away. Focus on the plan you have laid out for yourself, think of solutions and recognise that you are doing the best you can. Keeping a clear head will help you during exam season and any challenging time.

9. Cut down on caffeine

Yes, as you read it. Cut down on caffeine. We know that in exam season it seems impossible because it’s what keeps you awake studying. The problem is that drinking too much coffee also increases your nerves and makes you more prone to developing stress and anxiety.

If you like to consume coffee to study, we recommend that you do so until 18:00h and drink no more than 2 cups a day. This way, you will benefit from the energy of caffeine and at the same time, decrease the chances of it harming you.

10. Seek support and counselling

When exam stress becomes overwhelming and significantly affects your well-being and academic performance, it is important to recognise that seeking professional help can make a difference. Mental health professionals, such as psychologists or counsellors, are trained to provide support and guidance in situations of stress and anxiety.

It is essential to look out for signs that exam stress is getting the better of you. These may include difficulty sleeping, changes in appetite, lack of concentration, irritability, physical symptoms such as headaches or stomach aches, among others. If you are experiencing these symptoms persistently and they are affecting your daily life, it is an indicator that it may be beneficial to seek professional help.

After all, it is normal to feel a little stress during exam season, but don’t let this emotion take over and paralyse you.