stress
Student Blog

Staying stress free

If you’re currently preparing for exams, this is probably a very stressful time. Fortunately, stress management is becoming much more talked about and health care professionals across the UK are increasing public awareness about the causes of and the ways to manage stress.

Stress is defined by the feeling you get when you’re overwhelmed or unable to cope due to unmanageable pressures. Stress can be caused by a range of things, from big traumatic events to small every day occurrences. The most common are:

  • Work
  • Money
  • Relationships
  • Moving house
  • Bereavement 
  • Health concerns
  • Lack of sleep
  • Day-to-day tasks

Sometimes, there is no obvious cause, or it can be sparked by a build-up of minor irritations such as not feeling valued by others. But don’t worry – stress is completely normal: 85% of UK adults experience stress regularly. 

It may surprise you, but stress can also be a good thing. It has been the key to our survival as a species: cavemen used stress to alert them to potential danger, such as other predators. Stress is simply a physical response to the body thinking it is under attack. This is why people often lose their appetite when they’re stressed – your body is shutting down functions to prepare you for fight or flight.

However, stress is a problem when it pops up at inconvenient times. Because stress strengthens your body physically, you lose important brain functions. That’s why, although a small dose of stress may motivate you to revise or help you focus on work, a high amount of stress at moments that require quick thinking, such as during exams, can be damaging. 

Stress can also have serious effects on your health, such as:

  • Headaches
  • Depression
  • Insomnia
  • Weakened immune system
  • High blood sugar levels
  • Stomach ache
  • Aching muscles 

So, here are some ways you can help yourself and others in the run up to exam season:

Stay positive

Laughter lowers levels of stress hormones.  So, if you feel like exam stress is getting the better of you, go and hang out with family and friends! Get a group together and have a chat or watch a funny film, television programme, or stand-up comedian. 

Meditate or practice yoga

You know when you’re stressed, and someone tells you to ‘breathe deeply?’ Well, meditation and yoga is basically one long deep breathing session. If you want to do it yourself, there’s plenty of online information or books about these disciplines, or join a local group where an expert can guide you through it. 

Exercise

Exercise releases endorphins, which are chemicals that make you feel happier and will help reduce stress. Therefore, it’s vital for your physical and mental wellbeing that you make time for exercise. It doesn’t have to be time consuming or difficult; you don’t have to take up a whole new sport or physical activity. Just a simple walk around your local area, on your own or with family or friends, will give your brain a break and the chance to escape from the often claustrophobic revision space.

Unplug

The world can be a stressful place. Although you can’t ignore reality, during this busy time there’s no need to put yourself under extra pressure. Unplugging from technology for even a few minutes a day, such as shutting down social media, avoiding the news, and not looking at emails and texts, can be a welcome break from the overwhelming amount of information we subject ourselves to every day. Plus, technology can be a really tempting distraction from work, so maybe put it aside for the day and use it as a way to treat yourself in the evening.

Get plenty of sleep

One of the biggest causes of stress during exam period is lack of sleep. It’s a vicious circle: because you’re stressing about exams, you try and cram by working for as long as possible. This leads to very night nights or very early mornings, which shortens the all-important sleeping period, which makes you overtired and, ultimately, stressed. And then the cycle begins again. So, break this cycle by putting your revision away in the evening, taking a break, and getting a relatively early night.

Maybe you already have your own ways of coping with stress, such as a warm bath, a cosy cup of tea, or writing a diary? If so, share them with your friends, and help them out during revision too!


Written by Florianne H.

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