Top tips to manage your mental health during exam time

15 April 2024 (Last updated: 15 Apr 2024 15:04)

 

Feeling stressed as exam time approaches? You are definitely not alone! Research has estimated that around 15% of students experience high levels of stress and anxiety while preparing for and taking academic exams.[i] Other sources suggest that as many as 82% of students believe these tests have a notable impact on their mental health.[ii] It is essential to recognise the signs of stress and manage the symptoms wherever possible in order to look after your wellbeing and give yourself the best chance of success.

 

The challenge

 

Stress itself can increase the risk of various physical and mental health concerns. These include memory impairment and problems with the immune, cardiovascular, gastrointestinal and endocrine systems.[iii] With regards to mental wellbeing, prolonged stress can also increase the risk of anxiety and depression.[iv] There is also evidence to associate elevated stress with poorer sleep quality,[v] which can exacerbate mental health issues and create a dangerous cycle for affected individuals.

 

Unfortunately, higher levels of stress and anxiety are also linked with poorer performance in exams.[vi] This is likely due to a reduced ability to concentrate and impaired alertness, which have both been linked to chronic stress.[vii]

 

All of this means it is essential that students manage their emotions as effectively as possible.

 

Stress management techniques

 

It’s always easier said than done, but there are things you can do to reduce stress while revising for or taking exams. Here are some of the most important:

 

• Take short breaks when studying to stretch and move around – even taking 2 minutes to do breathing exercises can help to relax the body and lower blood pressure.
• Optimise your time management to make sure you are using your hours wisely. Break your available time into blocks, allocating slots to specific subjects, and include periodic breaks. It can also help to schedule in some downtime like meeting friends for a coffee, so you have something to look forward to, and minimise distractions by placing your phone out of sight, for example.
• Get enough sleep to improve your cognitive function and ability to concentrate – aim for 8 hours a night.
• Exercise in some way, especially outdoors. Regular physical activity can reduce stress and increase emotional resilience,[viii] both of which are crucial during exam season! Even just going for a walk outside will be beneficial as exposure to nature have been linked with enhanced cognitive function, blood pressure, and mental and physical health.[ix]
• Fuel your body in the right way. It will be tempting to grab a takeaway or snack on crisps at your desk, but consuming healthy nutrients will support brain function[x] and help you study for exams more effectively. Think fish, flax seeds, walnuts, citrus fruits, dairy products and vegetables!
• Use your support network by talking to friends who are going through the same thing as you or who can help you revise. Consider joining or starting study clubs for students in your area and field – this social support is integral for your physical and psychological wellbeing![xi]

 

Light at the end of the tunnel

 

The good news is that getting yourself safely through exam season will help you develop excellent stress management skills that will be useful throughout your career. Being able to stay calm in the face of time and workload pressures will be crucial for a long and prosperous career in dentistry. From everyone at the Association of Dental Implantology (ADI), we wish you the very best of luck for exam season!

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