Exams and intensive study periods are often some of the most stressful times in a student’s academic journey. Between looming deadlines, long hours of revision and the pressure to perform, stress and anxiety can feel overwhelming. Yet, maintaining mental health during these periods is crucial, not only for overall wellbeing but also for academic success.
In this blog, we explore evidence-based strategies for managing stress, creating a healthy study environment and balancing study with rest. We also discuss practical techniques students can implement immediately to improve focus, resilience and confidence during exam season.
Understanding Exam Stress: What Causes It?
Stress is a normal response to challenging situations, and exams are a prime example. Recognising the sources of stress is the first step toward effective management. Common triggers include:
1. Fear of Failure
The pressure to achieve high grades can create anxiety and self-doubt. Students may set unrealistically high expectations for themselves or face external pressures from family, teachers, or peers, intensifying stress levels.
2. Time Management Challenges
Balancing multiple subjects, assignments and deadlines can lead to feelings of being overwhelmed. Students who struggle to prioritise tasks effectively often experience heightened anxiety as exams approach.
3. Lack of Preparation
Procrastination, distractions, or not knowing where to start can create mental paralysis. As the exam date nears, this lack of preparation can trigger panic, making it harder to focus on revision.
4. Peer Pressure
Seeing classmates progress faster or hearing about their study routines can evoke feelings of inadequacy. Students may compare themselves to others, leading to unnecessary stress and anxiety about falling behind.
Recognising these stressors allows students to implement targeted strategies to manage anxiety and maintain focus.
Strategies for Managing Stress and Maintaining Wellbeing
Stress management during exams is not about simply pushing through, it is about supporting mental, emotional and physical health. The following strategies are practical, evidence-based and suitable for students of all ages.
1. Create a Study Plan
Break your revision into manageable chunks. Allocate specific time slots for each subject or topic, and include regular breaks. A structured plan prevents last-minute cramming, reduces overwhelm and improves retention.
2. Practice Mindfulness and Relaxation Techniques
Techniques such as deep breathing, meditation and progressive muscle relaxation help calm the mind, reduce stress and improve concentration. Even a 5–10 minute session during a study break can make a noticeable difference.
3. Stay Physically Active
Exercise is a proven stress-reliever. A short daily walk, a yoga session, or a home workout can boost mood, increase energy levels and improve cognitive function, all essential during exam periods.
4. Prioritise Sleep
Sleep is critical for memory consolidation, problem-solving and focus. Aim for 7–9 hours of quality sleep each night, and maintain a consistent sleep schedule to optimise brain performance.
5. Eat a Balanced Diet
Nutrition fuels the brain. Avoid excessive caffeine and sugary snacks that lead to energy crashes. Opt for whole grains, lean proteins, fruits and vegetables to maintain steady energy and cognitive function throughout study sessions.
6. Stay Connected
Isolation can exacerbate stress. Encourage students to talk with friends, family, or mentors about their concerns. Sharing feelings provides emotional support and helps reduce anxiety.
Creating a Positive Study Environment
The physical and psychological environment significantly affects stress levels and productivity.
1. Designate a Study Space
Choose a quiet, well-lit area free from distractions. Keep materials organised and easily accessible to maintain focus.
2. Personalise Your Space
Make the study area comfortable and motivating. Add plants, inspirational quotes, or calming colours to create an environment conducive to focus and relaxation.
3. Use Study Tools and Apps
Digital tools and apps can aid concentration, manage tasks and track revision progress. Examples include Pomodoro timers, flashcards and mind-mapping software.
4. Practice Positive Self-talk
Replace negative thoughts like “I will never get this” with affirmations such as “I am prepared, and I can handle this.” Positive self-talk builds resilience and reduces anxiety.
Balancing Study and Breaks: The Power of Rest
While consistent study is essential, overloading the brain without rest leads to burnout. Effective revision requires balancing work with rest.
1. Follow the Pomodoro Technique
Study for 25 minutes, then take a 5-minute break. After four cycles, take a longer break of 15–30 minutes. This approach keeps the mind fresh and maximises retention.
2. Engage in Leisure Activities
Pursue hobbies or activities that provide relaxation and joy: reading, music, drawing, or outdoor exercise. These breaks recharge mental energy and improve focus during study periods.
3. Schedule ‘Worry Time’
Allocate a specific time each day to reflect on worries or concerns.
Compartmentalising anxiety prevents it from interfering with study and allows students to maintain a calm, productive mindset.
Conclusion: Prioritising Mental Health During Exams
Managing exam stress is not optional, it is essential for performance, focus and overall wellbeing. By combining structured study plans, mindfulness, exercise, proper nutrition and social support, students can navigate exam periods with confidence.
Mental health and academic achievement go hand-in-hand. Students who adopt these strategies are better equipped to retain information, manage pressure and achieve their full potential.
Exams are challenging, but with the right approach, preparation and support, students can emerge stronger, healthier and more resilient.
How Apollo Scholars Can Help
At Apollo Scholars, we understand that exam stress is a common challenge. That is why we offer personalised tutoring and structured support that goes beyond academic instruction:
- Tailored study plans to match each student’s needs
- Effective time management strategies
- Stress-reduction techniques and mindfulness exercises
- Confidence-building strategies for exam preparation
- Access to exclusive resources in our Store
Our goal is to help students balance mental well-being with academic success, ensuring they feel prepared, focused and motivated during exams.
Reach out today to book an online or in-person session and give your child the tools they need to succeed, both academically and mentally.
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