As high school, college and university students get into the thick of exam season, stress can build up before they even have a chance to realize it. And besides having ill effects on health, this can also result in poorer grades — leading to even more stress.
Patty Hambler and Kari Marken, student service professionals at UBC in Vancouver, emphasize a holistic approach to studying for exams; that is, the necessity of paying attention to your body, as well as your mind, in order to achieve your best results.
"It is so important to build resilience because you’re rarely writing just one exam; it’s an exam season. If you don’t do as well as you hoped on an exam, it can impact your ability to properly prepare for your next exams," says Hambler. "When you have these fixed [negative] statements going through your head, it can be more challenging to pick yourself up and go on to the next thing."
Various schools have gotten into the practice of "de-stress fests," trying to help students keep calm before tests, including Dalhousie University's puppy room, McGill University's drum circle, and University of Calgary's meditation classes.
Hambler and Marken have some specific suggestions as to how to ready yourself for exams — take a look at the list below, and let us know if you've found anything that works to help reduce stress for you.
How To Prepare Your Body For Exams
Sleep(01 of18)
Open Image Modal"Sleep is the number one thing your brain needs to process what it is learning," says Patty Hambler, student service professionals at UBC in Vancouver. "Sleep is connected to your ability to recall information and do higher-level thinking and problem solving. It is just as important to prepare your body for recalling information during exams as it is to know the course information."
Make Breaks Part Of Studying(02 of18)
Open Image Modal"Instead of hitting the books right away, take a break and re-charge your mind with feel-good endorphins," says Kari Marken, also at UBC. "Go for a run, or call a friend and tell them you are upset, or walk down to the water and re-connect with nature and breath. Preparing your body and mind for the next wave of intense academic pressure might just result in a better grade."
Stage Your Exam(03 of18)
Open Image ModalPsych students know that environment can affect performance, so why not put that knowledge to the test? "If you are writing in a big gymnasium, sitting in a hard chair and can’t leave the room to go to the washroom, then study in those conditions," says Marken. "This will help desensitize you to the conditions of the exam and there is a smaller chance that your environment will trigger anxiety."
Meditate(04 of18)
Open Image ModalThis doesn't mean going into a dark room and staying silent for hours on end. Meditation can be as simple as sitting quietly, taking five deep breaths, using that time to still your mind and relax your body as best you can, and then returning to the task at hand.
Drink Water(05 of18)
Open Image ModalLibraries can be dry places, and getting dehydrated can quickly lead to tiredness. Get used to drinking water (yes, those eight cups a day), and your body will be used to it come study time.
Get Up Once An Hour(06 of18)
Open Image ModalStaying hunched over a desk for hours on end won't do your body, or your mind, any favours. Stand up and stretch, or walk around, for five minutes once an hour — and yes, set an alarm to remind yourself to do so.
Nuts(07 of18)
Open Image ModalFatty Fish(08 of18)
Open Image ModalBerries(09 of18)
Open Image ModalCortisol is not all bad — it's most basic use is to help your body react to stress. It's when the cortisol is present in the long term that it's an issue, so the antioxidants and vitamin C in berries like strawberries, blueberries and cranberries can help ensure the hormone level is maintained properly. (credit:Shutterstock)
Leafy Greens(10 of18)
Open Image ModalSpinach, kale, chard and more contain magnesium, which helps muscles relax, and calcium, which is calming, says Dr. Doni. (credit:Shutterstock)
Dark Chocolate(11 of18)
Open Image ModalDark-chocolate specific antioxidants, or flavonoids, have been shown to actually reduce cortisol specifically, so keep some high-quality chocolate on hand when you know it'll be a tough day. (credit:Shutterstock)
High-Fibre Carbs(12 of18)
Open Image ModalHigh-fibre carbs like oatmeal and quinoa not only keep you full for longer, but can also increases serotonin for longer periods of time than refined carbs, says Dr. Doni. (credit:Shutterstock)
Green Tea(13 of18)
Open Image ModalDrinking tea can decrease cortisol, increase endorphins and oxytocin, relax muscles, and improve your mood, says Dr. Doni. (credit:Shutterstock)
Protein(14 of18)
Open Image ModalIncluding protein with every meal — which you should be eating every 3 to 4 hours — can help balance your hormone levels and keep cortisol from spiking and making you more stressed. (credit:Shutterstock)
Salt(15 of18)
Open Image ModalSalt is one of the no-no foods when it comes to feeling stressed — which is exactly why you want that bag of chips so badly. Salt can trigger more cortisol and a boost of serotonin, but then drop off, leaving you feeling worse than you did before. (credit:Shutterstock)
Sugar(16 of18)
Open Image ModalThe same goes for sugar, which has an immediate impact on blood sugar levels and can cause quick spikes and drops. (credit:Shutterstock)
Caffeine(17 of18)
Open Image ModalAlcohol(18 of18)
Open Image Modal"Sleep is the number one thing your brain needs to process what it is learning," says Patty Hambler, student service professionals at UBC in Vancouver. "Sleep is connected to your ability to recall information and do higher-level thinking and problem solving. It is just as important to prepare your body for recalling information during exams as it is to know the course information."
Make Breaks Part Of Studying
"Instead of hitting the books right away, take a break and re-charge your mind with feel-good endorphins," says Kari Marken, also at UBC. "Go for a run, or call a friend and tell them you are upset, or walk down to the water and re-connect with nature and breath. Preparing your body and mind for the next wave of intense academic pressure might just result in a better grade."
Psych students know that environment can affect performance, so why not put that knowledge to the test? "If you are writing in a big gymnasium, sitting in a hard chair and can’t leave the room to go to the washroom, then study in those conditions," says Marken. "This will help desensitize you to the conditions of the exam and there is a smaller chance that your environment will trigger anxiety."
This doesn't mean going into a dark room and staying silent for hours on end. Meditation can be as simple as sitting quietly, taking five deep breaths, using that time to still your mind and relax your body as best you can, and then returning to the task at hand.
Libraries can be dry places, and getting dehydrated can quickly lead to tiredness. Get used to drinking water (yes, those eight cups a day), and your body will be used to it come study time.
Staying hunched over a desk for hours on end won't do your body, or your mind, any favours. Stand up and stretch, or walk around, for five minutes once an hour — and yes, set an alarm to remind yourself to do so.