Self-Care and Wellbeing Tips for Exam Season | DCU Healthy
Self-Care During Exams: A Guide for Students
When we are studying for exams, it can be easy to neglect our health. Taking time to focus on self-care is very important for your overall wellbeing. Make sure you remember to do the following:
Prioritising Your Health While Studying
Hydrate
Make sure to drink enough water. Your body and brain need adequate hydration to perform properly, meaning your studying will be more efficient if you make sure to drink enough water. Keep a bottle of water beside you at all times.
Eat Well
Take time to eat proper meals with nutritious foods. Properly fueling yourself will make your study more effective. Incorporate the following into your diet: nuts, seeds, beans, whole grains, plant-based foods, lean meats and fish, fruits, vegetables, and olive oil.
Move
Movement is important for your physical and mental health. Exercise will give your brain a boost. Try going for a brisk walk before and after your study sessions. Every adult should aim to include 150 minutes of physical activity, such as brisk walking, in their week.
Sleep
Stick to a sleep routine and avoid substances that disrupt sleep. Relax before bed, practice mindfulness, and create a restful place to sleep. Get up if you cannot sleep but keep active during the day. Without 7 to 9 hours of sleep, your brain will not function as well. Make sure to get enough sleep to make your study effective.
Managing Exam Stress and Anxiety
It is normal to feel nervous before an exam, but if stress feels overwhelming, try these techniques:
Focus on your breath: If you feel anxious, pause and breathe slowly. Try "box breathing": breathe in for four seconds, hold for four, and breathe out for four.
Keep perspective: Remember that exams are just one part of your journey. You can only do your best on the day.
Positive self-talk: Challenge negative thoughts. Instead of thinking "I can't do this," remind yourself "I have worked hard and I am prepared."
Study Techniques
The Pomodoro Method
If you find it hard to stay focused, the Pomodoro Technique can help you manage your time and maintain high levels of concentration.
Set a timer for 25 minutes and focus solely on one task. When the timer rings, take a 5-minute break to stretch or grab a glass of water.
After completing four sessions, take a longer break.
Breaking your work into short bursts makes large tasks feel more manageable.
Active Recall
Instead of just re-reading your notes, challenge your brain to retrieve the information. This is called Active Recall and it is one of the most effective ways to learn. Here are a few different methods of active recall.
Flashcards: Create cards with a question on one side and the answer on the other.
Information Dump: After reading a topic, close your book and write down everything you can remember on a blank sheet of paper.
Teach it: Try explaining a concept to a friend (or yourself). If you can explain it simply, it is a good indication that you understand the concept.