It’s getting to the time when assessments and exams are closing in for school and tertiary students. Stress levels can rise significantly during the weeks leading up to exam block and managing that stress before it turns into more severe anxiety is important to keeping up to date with study and balancing the other demands of life, whether that be work, family and/or socialising.

There are many different methods to be able to manage study related stress, all of which are helpful to implement into your daily routine. Here are four that may assist with emotional wellbeing and overall equilibrium.

Getting organised
Simple, but effective! It’s never too late to create a system for studying, but starting off a new semester by making a list of due dates, setting up a proper space and making a schedule of study times is one of the best ways to manage study related stress.

Improving Self Talk

Everyone has an inner monologue, which is how they talk to themselves, about themselves and their circumstances. Being aware of your own self talk, and whether it is positive and constructive, or negative and stress-inducing, is important in regulating mood and improving overall outlook.

Keep a Thought Journal on a device or notepad for 24 hours. If a negative thought pops up about yourself, write it down. Then check back afterwards to see how negative your self-talk is. Working on turning these thoughts around to make them more constructive can be the first step in reducing catastrophizing, low self-esteem and stress.

Meditation

Meditation can drum up images of very intense experiences and religious beliefs, but many people practice simple meditation to reduce stress.

Each morning, if you can, sit in a quiet space and just tune out the thoughts in your head. Listen to music or focus on deep breathing to lower stress levels. Ten to twenty minutes each day leading up to exams will clear the head.

Cleaning up the Lifestyle

The basics are often the areas that are most neglected. Get 7-8 hours of sleep per night, limit the alcohol intake and smoking, drink less caffeine if you can, and make sure you’re taking breaks. Quality of study is more important than quantity- know your stuff, but take regular breaks.

Seeking Extra Support

Sometimes it all gets too much, no matter how you work to improve your mood or habits. This is the time to seek outside help. There are many different free or low cost, confidential organisations that can provide assistance:

headspace Toowoomba: 4639 9000 (free mental and physical health for 12-25’s)
eheadspace: www.eheadspace.org.au, (online and phone counselling 7 days per week, 9am-1am)
Lifeline Helpline: 13 11 14
Kids Helpline: 1800 55 1800

Managing study related stress can be a challenge for everyone, whether you’re a young person, parent/carer or a mature age student. Getting organised, looking after yourself and being kind to yourself are some of the best ways to start feeling more in control. Hopefully these tips help lower stress levels and provide ideas for an easier semester and exam block.

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