But it’s not something you have to just push through. With the right habits, support, and mindset, it’s possible to manage stress in a way that helps you stay focused and protect your wellbeing at the same time.

Let’s look at a few simple, evidence-based strategies to help you stay calm, clear-headed, and steady during exams.

Why Exam Stress Happens

Exams can feel like a high-stakes moment — your chance to prove what you know and make progress toward your goals. That pressure can be motivating in small doses, but when it builds up too much, it becomes unhelpful.

Here’s what tends to cause stress during exam season:

• Fear of failure or underperforming
• Pressure to meet expectations (your own or others’)
• Lack of preparation or time
• Comparing yourself to others
• Exhaustion from long hours of studying

You might notice your sleep changes, your appetite disappears, or your mood becomes more irritable or anxious. These are all common signs of stress, but they are also signals that your mind and body need support.

Core Habits to Help Reduce Exam Stress

When stress builds, your foundation matters. Focusing on just a few basic wellbeing habits can make a big difference in how you cope with pressure and stay mentally and physically well throughout the season.

1. Prioritise Sleep

Sleep is often the first thing to go during exams, but it’s one of the most important. A lack of sleep affects concentration, memory, mood, and even your ability to recall what you revised.

Aim for 7–9 hours each night, even if it means studying a bit less. A well-rested brain performs far better than an overtired one.

Try this: Set a consistent bedtime and wind-down routine. Avoid screens for 30 minutes before bed, and keep your sleep space calm and clutter-free.

2. Fuel Your Body with Real Food

It’s easy to fall into the habit of skipping meals or relying on caffeine and snacks, but your brain needs steady energy to function well.

Aim for balanced meals with a mix of protein, complex carbs, and healthy fats. Keep snacks like fruit, nuts, or yoghurt nearby for quick fuel during study sessions.

Try this: Prepare meals in advance during quieter weeks, or set a reminder to take proper meal breaks during your revision day.

3. Take Regular, Guilt-Free Breaks

Pushing yourself to study for hours without stopping doesn’t help. Your brain can only focus for so long before it starts to lose concentration. Breaks help you reset and retain information more effectively.

Use techniques like the Pomodoro method — 25 minutes of focused work followed by a five-minute break — or schedule in longer pauses throughout the day for meals, fresh air, or short walks.

Try this: Step away from your screen during breaks. Do something physical or calming, like stretching, getting outside, or making a cup of tea.

4. Move Every Day (Even a Little)

Physical activity is one of the most reliable ways to reduce stress. It improves your mood, helps you sleep, and boosts your ability to focus. And it doesn’t have to be a full workout — even ten minutes of walking, stretching, or dancing can help.

Try this: Build small bits of movement into your day. Walk between revision blocks, stretch in your room, or do a short YouTube workout to break up long sessions.

Mindset Shifts to Support Your Wellbeing

Alongside practical habits, your mindset plays a huge role in how you experience exam season. These simple shifts can help keep things in perspective.

1. Focus on Progress, Not Perfection

It’s easy to fall into the trap of thinking you need to know everything. But exams are about showing what you’ve learned, not demonstrating perfection. Focus on doing your best, not being flawless.

Try this: At the end of each day, write down one thing you’ve achieved — no matter how small.

2. Avoid Constant Comparison

Everyone revises differently. Some people prefer all-nighters, others plan weeks ahead. Comparing your process to someone else’s will only add unnecessary pressure.

Try this: Stick to a routine that works for you and trust that your way is valid.

3. Be Kind to Yourself

If a revision session doesn’t go to plan or your concentration dips, don’t beat yourself up. Stress increases when you judge yourself harshly. Self-compassion helps you bounce back and keep moving forward.

Try this: Talk to yourself like you would a friend. Encouragement goes further than criticism.

When to Ask for Support

If stress becomes overwhelming or constant, it’s important to ask for help. You don’t have to struggle in silence, and support is available.

Reach out to:

• Your university wellbeing or counselling service
• A tutor or academic advisor if you’re struggling to meet deadlines
• A trusted friend, mentor, or peer support group
• Helplines such as Student Space or Student Minds

Asking for help isn’t a weakness, it’s a smart way to care for your health and keep things on track.

Final Thoughts: You Can Do This Without Burning Out

Exam stress is part of student life, but it doesn’t have to take over. With a few solid habits, regular check-ins with yourself, and some kindness around the edges, you can get through exam season feeling calm, steady, and capable.

Focus on what you can control, take things one day at a time, and remember — your wellbeing matters just as much as your grades.