Stress is your natural response to high-pressure moments. When properly managed, it can push us to perform our best: Score the winning points in a sports match, hit the buzzer faster at a university challenge or craft a killer conclusion in your essay hand-in.

However, too much can develop into chronic stress, increase anxiety and our likelihood of developing depression. Knowing how to recognise and carefully manage your stress will ensure that when exam season comes, you can stay focused and healthy. Here are seven stress-management strategies you can try during exam season to help keep your mental wellbeing in check.

Stress-Reducing Activities You Can Do as a Student

Use Breathwork Techniques

Studies have shown that a breathwork technique called 'diaphragmatic breathing' helps to reduce stress symptoms. With diaphragmatic breathing, you focus on taking deep breaths into your abdomen, rather than shallow breaths that sit in your chest. It's often easiest to practice this technique lying flat, with your shoulders relaxed. Watch an NHS video tutorial here.

This technique helps slow your heart rate, calming your nervous system and getting your body out of the 'fight or flight' mode that can cause a sense of panic or anxiety in stressful situations.

Stay Active

Another study has also shown that two cardio sessions a week that target your aerobic system can reduce the feeling of stress. Regular exercise releases endorphins, which not only help to relieve aches and pains but have been known to significantly boost your mood. Easy forms of aerobic exercise that you can try as a student include:

• Brisk walking

Try walking to and from lectures, picking up your shopping or meeting friends on foot.

• Swimming

Many university gyms have a swimming facility, but if not, search for your nearest leisure centre with a pool.

• Running

Just pick a route, put on your trainers and find a playlist that will keep you moving.

• Cycling

Cycling to your tutorials or the shops is an easy way to incorporate exercise into your study schedule.

• Join a Sports Team

Trying a new sport instantly makes training feel fun. Plus, you'll meet new people and get involved with the student community!

Spend Time with Mother Nature

According to the Mental Health Foundation, connectedness to nature is associated with better mental health. People who regularly spend time in green spaces and natural areas report lower levels of depression and anxiety. While longer stints outside, such as a hike, provide quality time outside, lower-maintenance activities include visiting local parks, botanical gardens, and local woodland walks.

Prioritise Your Sleep

Your mind processes the things you've learnt during the day and commits new things to memory during sleep. If you regularly pull all-nighters and struggle to remember your flashcard notes, a lack of sleep could be why. Multiple studies also show that our bodies regulate emotions during deep sleep. Without enough deep sleep, anxiety levels rise by up to 30%.

Students consistently need between seven and nine hours of sleep per day. Make time for rest and create a bedroom environment where you can relax. Try to put your phone down and avoid electronics half an hour before bed. Keep caffeine consumption in check, too! Caffeine is a stimulant that builds up in your system and can linger long after you need that concentration boost. Health experts recommend you cap your caffeine at 400 mg, the equivalent of around four cups of coffee.

Build a Balanced, Healthy Diet

What you eat significantly influences your mental health. Studies on the gut biome have shown that an excess of certain bacteria and not enough of others is associated with conditions like anxiety and depression. A varied diet is key to a healthy biome. In your diet, make sure to include things like:

• Fermented Food or Drink

e.g. live culture, yoghurts, Sauerkraut, Kombucha

• Fruit and Vegetables

Particularly those high in fibre, like onions, asparagus and green salads.

• Legumes

Things like lentils and beans are also high in fibre.

• Grains

Ingredients like oats, rye and wheat are easy to consume in breakfast foods like porridge or toast.

When you can, invest in good food supplements to boost your mineral and vitamin intake. Our magnesium, iron and vitamin D levels tend to drop during the winter months, so topping them up will help to keep your body resilient during stressful periods.

Spend Time with Friends and Loved Ones

No matter how busy you feel, make time to see family and friends. Connecting with loved ones gives you a safe space to express how you're feeling, turn off from university work and get a much-needed hug.

Studies have shown that positive physical contact, like long hugs from a loved one, releases oxytocin in our bodies. Oxytocin lowers your cortisol and blood pressure, so make sure to get your daily dose!

Be Wellbeing: The Fresh Health and Wellbeing Support You Need

Our Be Wellbeing service is here to support you on your student journey, whether you worry about exams, struggle with anxiety, or experience trouble at home. In partnership with Health Assured, we run a confidential 24/7 helpline for Fresh residents, where you can speak to a qualified counsellor. Find out more about the Be programme perks and events at your student accommodation.