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.<\/span><\/span><\/span><\/p>\n However, <\/span><\/span><\/span>too much can <\/span><\/span><\/span><\/a>develop into chronic stress<\/span><\/span><\/span><\/a>, increase anxiety and our likelihood of developing depression<\/span><\/span><\/span>. 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.<\/span><\/span><\/span><\/p>\n Stress-Reducing Activities You Can Do as a Student<\/span><\/span><\/span><\/span><\/b><\/p>\n Use Breathwork Techniques<\/span><\/span><\/span><\/span><\/b><\/p>\n Studies<\/span><\/span><\/span><\/a> 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 <\/span><\/span><\/span>here<\/span><\/span><\/span><\/a>. <\/span><\/span><\/span><\/p>\n 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. <\/span><\/span><\/span><\/p>\n Stay Active<\/span><\/span><\/span><\/span><\/b><\/p>\n Another study<\/span><\/span><\/span><\/a> 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: <\/span><\/span><\/span><\/p>\n Try walking to and from lectures, picking up your shopping or meeting friends on foot. <\/span><\/span><\/span><\/p>\n Many university gyms have a swimming facility, but if not, search for your nearest leisure centre with a pool. <\/span><\/span><\/span><\/p>\n Just pick a route, put on your trainers and find a playlist that will keep you moving. <\/span><\/span><\/span><\/p>\n Cycling to your tutorials or the shops is an easy way to incorporate exercise into your study schedule. <\/span><\/span><\/span><\/p>\n Trying a new sport instantly makes training feel fun. Plus, you'll meet new people and get involved with the student community!<\/span><\/span><\/span><\/p>\n Spend Time with Mother Nature<\/span><\/span><\/span><\/span><\/b><\/p>\n According to the <\/span><\/span><\/span>Mental Health Foundation<\/span><\/span><\/span><\/a>, 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. <\/span><\/span><\/span><\/p>\n Prioritise Your Sleep<\/span><\/span><\/span><\/span><\/b><\/p>\n 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. <\/span><\/span><\/span>Multiple studies<\/span><\/span><\/span><\/a> also show that our bodies regulate emotions during deep sleep. Without enough deep sleep, anxiety levels rise by up to 30%.<\/span><\/span><\/span><\/p>\n 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.<\/span><\/span><\/span><\/p>\n Build a Balanced, Healthy Diet <\/span><\/span><\/span><\/span><\/b><\/p>\n What you eat significantly influences your mental health. <\/span><\/span><\/span>Studies<\/span><\/span><\/span><\/a> 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:<\/span><\/span><\/span><\/p>\n e.g. live culture, yoghurts, Sauerkraut, Kombucha<\/span><\/span><\/span><\/p>\n Particularly those high in fibre, like onions, asparagus and green salads. <\/span><\/span><\/span><\/p>\n Things like lentils and beans are also high in fibre.<\/span><\/span><\/span><\/p>\n Ingredients like oats, rye and wheat are easy to consume in breakfast foods like porridge or toast.<\/span><\/span><\/span><\/p>\n 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. <\/span><\/span><\/span><\/p>\n Spend Time with Friends and Loved Ones<\/span><\/span><\/span><\/span><\/b><\/p>\n 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. <\/span><\/span><\/span><\/p>\n\n
\n
\n
\n
\n
\n
\n
\n
\n
{"id":7931,"date":"2025-09-24T12:00:00","date_gmt":"2025-09-24T12:00:00","guid":{"rendered":"https:\/\/www.thisisfresh.com\/blog\/?p=7931"},"modified":"2025-09-24T12:00:00","modified_gmt":"2025-09-24T12:00:00","slug":"reduce-exam-stress-with-these-seven-tips","status":"publish","type":"post","link":"https:\/\/www.thisisfresh.com\/blog\/2025\/09\/24\/reduce-exam-stress-with-these-seven-tips\/","title":{"rendered":"Reduce Exam Stress with These Seven Tips"},"content":{"rendered":"