
Exam and assessment time can be full-on. Here’s some tips to get you through the next few weeks without stress getting in the way of your productivity and performance. Here’s how one of our students, Lily Ella, is managing her stress levels during exams.
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Top 5 tips from student Lily Ella
- Take time to relax and recharge in our green spaces across campus.
- Seek support from our Student Services – contact details below.
- The Guild are running ‘Take a Break’ sessions – The next ones are running on 13 and 21 January, from 9-5
- Take advantage of our active campus including free gym, swimming and sports hall access during exam time
- Establish a routine and maintain self care – more help with this in the text below.
Keep organised
It’s important to set yourself realistic revision goals that allow you to prioritise your time. Not managing your time properly can cause a lot of stress, but you can help to reduce that by ensuring that the really important stuff is being covered. Creating a daily routine and sticking to it can help you feel a lot more in control. We would definitely recommend you read these revision tips for more advice.
Healthy habits
Are you eating the right things? Our diet can have a big impact on the way we feel.
Try to eat regularly and choose foods that release energy slowly; stay away from sugary snacks to help to keep your blood sugar levels stead and keep your water bottle topped up as being well hydrated helps you to cope better with stress. As tempting as it is, junk food is not going to give you the energy and concentrate power that you need.
We’d also recommend not relying on alcohol, smoking and caffeine as these can make anxiety and stress worse in the long-run.
Take a break
Remember that you have limits! Taking regular breaks during the day is really important. Aim for around 10 minutes for every hour and a half of study. Move around, make a drink, take a short walk – whatever works to take your mind off your studies and help you to relax.
Try to take some time out to do things you enjoy every day, and reward yourself for all your hard work.
Manage stress in the moment
As the stress response is largely physical, our body is one of the first things to be affected.
Controlled breathing, deep muscle relaxation, mindful breathing, and relaxing activities can all help reduce tension and switch off some of the physical signs of stress. Learn to relieve stress in the moment and you’ll be able to relax and better focus on your studies.
The key to quick stress relief is to experiment and discover what works best for you.
Keep on moving
Exercise won’t make your stress disappear, but it can reduce some of the emotional intensity that you’re feeling. It can also help to clear your thoughts and let you deal with things more calmly.
Any physical activity can help burn away tension and stress, but rhythmic activities such as walking, running, dancing, cycling, tai chi and aerobics can be especially effective.
Don’t forget there’s free access to Sport Liverpool from Wednesday 8 to Friday 24 January. Find out more and register for free access on the Sport Liverpool website.
Talk it out
Take the time to connect with friends and family. Make the most of any study groups and friends from your course. Making time to socialise is really important. It can help you to relax, and having a good laugh is an excellent stress reliever!
Take a break from social media
Try reducing your social media use for a few days and it could work wonders for your stress levels.
Scrolling through your social media feed when trying to revise can be a real distraction and taking a break will help you to focus and be more productive. You’ll also reduce your exposure to bad news and doom scrolling, which in itself can help you feel more positive.
Try to get enough sleep
Sometimes when you’re feeling stressed the thing you need most is sleep.
Allow half an hour or so to wind down from studying or screen time before going to bed. This will help you to get a good night of sleep.
Still struggling to go sleep? Put on some calming music and turn your phone to flight mode so you won’t be disturbed. Then slowly tense and release one muscle in your body at a time, and you should soon be able to drift off. Focusing on taking slow, steady breaths can help too.
Reminder: how to access support
If you are feeling anxious, stressed or just need to talk, remember teams across the University are here to help:
- Student Support Services: Our Student Services team can help you with a range of non-academic issues including around wellbeing and stress related to your studies. You can find them in the Student Life Building on University Square, call them on 0151 795 1000 or contact them by completing this short form.
- Listening services: Health Assured: Call 0800 028 3766 24 hours 365 days a year freephone helpline. Health Assured also provide the Wisdom app which includes options to speak to someone via live chat, email or video call.
- Schools and departments: You may find it helpful to talk to your school or your department.
- The Guild: The Guild offer free and confidential advice and are independent from the University.
- Self-help hub: Our self-help guides are developed by clinical psychologists. These resources provide practical advice and support for a range of issues that may be affecting your wellbeing including anxiety, stress, depression and sleeping problems.