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We all know that exam season can be extremely stressful right? So how do we get through this time with as few mental breakdowns as possible? It all starts here. These tips are backed by research and personal experience. It all starts with being prepared.
This article is for all of the college readers of this blog, or really anyone in school. From high school all the way through graduate programs, almost every student has had to deal with an exam- if not multiple all at once. As current college students navigating the heavy workload of exam weeks, we decided to put together a list of what helps us get through and out on the other side with minimal headaches and less stress.
Exams are tough, but we can help you get through them!
Tip 1 - Organize your Material
One of the main things that can make exams feel so stressful is that it feels as though there is 'too much' going on. Whether that is 'too much' material on a given test or multiple tests, projects, and assignments on the horizon, it is easy to feel overwhelmed. Often, this feeling can be attributed to a lack of time or a lack of structure.
We suggest taking the time to go through your week at the beginning and block out specific times to study. You can use a calendar app to record everything you have that week, and make sure you have a plan moving forward. Block out time for self-care, sleep, and any other commitments as well. You will feel organized and refreshed and that feeling of relative certainty may give you the chance to stop and breathe, that it is all going to be alright.
There are also AI tools which can help you find the optimal schedule for your workload. Simply input your tasks, and you might be surprised at how much you can get done. Also, you will minimize the time you spend on this step, and have even more time to start chipping away at the workload.
The second piece of this tip is to organize your study materials. Make a plan of action. Think study guides. This can include simply writing down the content of the exam or project, and what types of questions or topics you can expect to see. You can then proceed to break this up into sections with specific timelines. This can help you benchmark your progress. You can make these as simple or as elaborate as you'd like- from an outline and plan all the way to including terms, formulas, or even answers to practice questions to review.
Tip 2 - Choose a Study Method
Now that we've discussed when and what we are going to study, we need to think about how we are going to be most successful in our endeavors. This requires a strategy.
There are a variety of study methods out there, but a popular one is called the Pomodoro method. If you have trouble remembering the name, remember that 'pomodoro' is an Italian word that translates to 'tomato'. Pomodoro or Tomato, whatever you choose to think of it as, is a studying technique which tasks the student to work for 25 minutes and then take a five minute break. You take a longer break after completing multiple sessions. You can find many pomodoro timers online which can help you structure your study sessions.
A second method involves Deep Work. This involves working for around a two hour period, uninterrupted. This is best done in the morning when your brain is naturally most energized and focused. For more information, you can check out the book Deep Work by Cal Newport. Additionally, Andrew Huberman's, Huberman Lab podcast also shares information about how to maximize your work time using science-based tools.
The key to Deep Work is concentration. There are a variety of ways to minimize distractions, such as setting up your space correctly, or leaving your phone behind.
There are also apps like Flora, which can help keep you on track. You can set a timer for a certain amount of time for which you are not to use your phone. There are varying consequences for violating the rule. They range from 'killing' an imaginary plant, or, if you elect to, losing money you set as a wager.
You can also check out certain frequencies. Alpha or binaural beats are often stated to help with focus and get your brain in a state apt to studying. This sort of white noise may help drown out a loud environment and keep you in the zone.
"To produce at your peak level you need to work for extended periods with full concentration on a single task free from distraction. Put another way, the type of work that optimizes your performance is deep work.”
― Cal Newport, Deep Work
In sum, there are many ways you can structure your study time, and there are a variety of resources out there that can help increase your productivity. It's all about finding what works for you.
Tip 3 - Take Care of Yourself- Exercise, Sleep, and Eat Well
It's important to remember that even though finals feels like it is consuming every second of your life, that you are still you! We all have important needs for safety, belonging and physiological health. Make sure you are taking the time to take care of yourself.
Schedule in time for healthy, whole meals. This will not just help you feel better but also translate to more effective retention of information. Whole foods help power your body and brain, both of which are extremely important and critical to your success as a student! If you want some ideas for easy, healthy recipes check out our collection here.
Secondly, make sure you are getting the amount of sleep you need. It is generally recommended to get between 7-8 hours per night, though you may need less or more depending due to natural variations in sleep needs. Sleep is when your brain processes and stores information most effectively. Adequate sleep can aid in committing information to memory and thus translate to better finals grades!
Lastly, remember to exercise. Exercise is a great way to increase your focus. The blood flow increase during exercise includes your brain. This can help with focus and memory post-workout. Not to mention, it will release endorphins and make you feel good. Also, it can just be nice to take a break from all of the sitting and studying to move for a bit. Try going for a walk or incorporating a fun workout pre-study sesh.
Tip 4 - Give Yourself Time to Breathe
Its easy to get stuck in an anxious and stressed state during finals week. It's totally understandable- you have a lot going on and it makes sense to feel overwhelmed. However, stress is not a fun emotion. Make sure to schedule study breaks throughout your day to decompress.
Consider some somatic techniques to help you release any pent up stress, or consider adding a 5-10 minute meditation or breath work technique to start your day. We have included a link to a playlist of sample techniques here.
Huberman Lab also has some great information on this, and how to use your body to deactivate your fight or flight response. We highly recommend checking out his podcast. One technique Huberman mentions is the 'physiological sigh.' It involves inhaling once, pausing at the top, and then inhaling very quickly once again before releasing the breath in a slow exhale. This will help lower your heart rate and reduce stress, however be sure to research this technique further as it can lead to a rapid drop in heart rate for some individuals. Access the episode here.
The breath is our connection to our inner selves, and for many the practice of yoga relies on our connection to breath, or prana. Yoga has been shown to have numerous mental and physical benefits.
Tip 5 - Use Your Network for Health and Support to Lower Exam Stress
As mentioned in Tip 3- Take Care of Yourself- Exercise, Sleep, and Eat Well, it is important we meet all of our needs, especially during finals week. Socializing with others can help us feel more connected and cultivate a sense of safety and belonging.
Try to make the time to see your friends or loved ones in times of stress, if not to get a break, then to at least have a study companion. This will help you see studying as a social event rather than a work session. Consider going to the library or a coffee shop with a friend, or taking a break to go on a walk.
Even if it feels like you don't have time for that, consider sparing 5-10 minutes for a quick catch-up call with a family member. Spending the time to connect with family or friends will do more to help you than scrolling on social media. You may find it lightens your mood.
What's more is that studying with others gives you the opportunity to make new connections. By reaching out to your classmates, you gain access to individuals in the same position as you. They also have the same test as you, and may be able to lend a helping hand in a topic you are stuck on. Not only will you start to build friendships, but you may even find yourself doing better in your classes or coming to understand the topic better.
Conclusion
Studying can be stressful: that's certainly clear. While how and what you study are important, the main takeaway from this article is to remember to care for yourself as you do so. You are an individual who, more than anything, needs to be taken care of. When you are not at your best, it is hard to perform as such. Though it is hard, try your best to incorporate strong habits and time management skills, and you will likely see positive results in your grades, or at the very least your health! Hopefully this post has helped you feel a bit more ready for finals week. Remember, you know your learning style best, so do what works for you! Good luck, and you've got this!
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References
Collins, B. "The Pomodoro Technique Explained". Forbes Magazine. (3 March 2020).
Performance". Huberman Lab Podcast (19 Feb 2023). Retrieved from
Newport, Cal. "Deep Work: Rules for Focused Success in a Distracted World". Little
Brown.(January 1, 2013). Print.
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