Thursday, April 12, 2018

Managing Exam Stress: Staying Healthy (Mentally) during Exam Period


By James Rebello, Academic Assistant

School can be a stressful time, especially if you are feeling overwhelmed from your professional and personal circumstances. You may overextend to the point where you want commit to everything. A national study found that of 30,000 students across Canadian Universities, 90 percent felt overwhelmed by commitments they had this past year, while more than 50 percent said they felt hopeless, with 63 percent feeling very lonely.1 It is important that you are maintaining your physical and mental health.



Identify The Root:
Before trying to find solutions to the stress you’re experiencing, you need to know where it is stemming from. Could it be that essay that’s worth 50 percent you waited the night before to write? Is it you want to commit to extra hours at work, despite upcoming exams? It was found in the previous study that approximately 55 percent of students were trying to manage three or more commitments at the same time.1 By looking through your daily life, you can easily identify what may be causing you copious amounts of stress. In doing so, you will be able to come up with methods to remove or manage these stressors.

Tackle The Problem: 
Once you identify the source of your stress, you can find ways to manage it. A main source of stress for many students is school. Many students suffer from poor time management and organizational skills. This can lead to work piling up inevitability resulting in poor performance. School stress can also be exacerbated with unexpected life circumstances. Everyone has their own way of dealing with stress. Exercise is a great way to reduce stress, since it helps release endorphins in your body. It has been shown that walking as little as 30 minutes a day can help reduce stress.2 Although, rigorous physical activity is the best and can also help contribute to your overall wellbeing.2 Another way to de stress is to try surrounding yourself with animals such as dogs. It has been shown that when you pet a dog, your body releases hormones which can lift your mood, making you feel happier.2 Ensure that you also are getting enough sleep, since it can prove crucial to focusing on your daily tasks. Avoid going on your laptop or browsing your phone before going to bed, as these devices emit blue light which can influence your sleep cycle leading to poor quality sleep.3 

 Start with Prevention: 
A way to prevent stress from becoming overwhelming is to take preventative measures. This can be as easy as being realistic with yourself in terms of work and personal responsibilities while not over committing. Try to make sure you are taking time to pause and re-evaluate your schedule. If you are unable to balance several commitments at once, try to drop some tasks and focus on the ones that will help you achieve your immediate goals, based on your priorities. It can also be important to let others know when you are feeling overwhelmed and under pressure. The Health & Wellness Centre at UTSC offers appointments and drop-ins with health care professionals that you can speak to if you need extra support.

I hope you find these tips and information helpful as you try to manage your work load and stress throughout university.

Until Next Time,

James Rebello
Academic Assistant

Resources:

References:
  1. https://www.theglobeandmail.com/news/national/education/college-university-students-feel-stress-anxiety-have-suicidal-thoughts-survey-reveals/article12613742/
  2. https://www.theguardian.com/education/mortarboard/2013/nov/06/students-ten-ways-to-beat-stress
  3. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side


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