LWL’s Nine Tip Guide to Managing Exam Stress 

As semester two comes to a close and we head into a likely busy exam period, anticipation, nerves and stress can be high. In such a stressful period it can be easy to become overwhelmed, so it’s important to put some things in place to help you get through, manage stress, smash your exams and then… celebrate accordingly. Without further ado, welcome to Lad’s nine tip guide to smashing this exam period and looking after yourself at the same time.  

Tip number one: Set goals. Although it's not as simple as it sounds, setting SMART goals is important for success and well-being. For goals to be effective they should be specific, measurable, attainable, relevant and time bound. For example, try setting goals like revising lectures one to four today, rather than setting a goal of getting an A in the exam. It is admirable to aim high, but it is also admirable to set achievable goals that strengthen your study plan and help build self-esteem as you progress through your goals. 

Tip number two: Make a study schedule. Time blocking is an effective way to manage your time and your stress. Whether it is scheduling your morning, day or entire study week, making a to-do list with allocated time slots is an effective way to make sure you’re hitting your goals and managing stress. 

Tip number three: Allocating time for breaks and downtime. Taking a break with a huge to-do list to get through may seem counterproductive, however, while doing well in your exams is important, maintaining your well-being is equally as important. Also, scheduling downtime is conducive to productivity. Taking appropriate breaks increases focus, strengthens retention and helps prevent burnout. 

Tip number four: Maintain nature connectedness and exercise. This doesn’t have to be an ultra-marathon or tree-hugging (although if that is what you’re into, go hard!). Instead, just going for a walk outside, and moving your body in any way that suits you helps with stress reduction. The University of Canterbury rec centre has a great class timetable with yoga, zumba, and pump amongst other classes if you want to go in, zone out and go through a guided workout. 

Tip number five: Lean on your mates and your family. Whether it’s a coffee with a friend, a call with your mum or a study session with your classmates, social connection is an important and useful resource to help with stress. In such a busy time it can be easy to isolate yourself. Although it might feel like locking in is the best thing right now, you can lock in and still Facetime your mate, have a healthy vent and get back to it. Chances are if they are a student too, they will also be feeling stressed. 

Tip number six: Prioritise good sleep. Late-night study sessions may seem like the most conducive use of your time, and hey, maybe you are a night owl and love a late-night session at Engcore. But don’t underestimate the power and necessity of good sleep. Make sure you're getting those eight hours to lock in your learning, help your concentration and maintain your mental health. Ditch the doom scrolling and get some sleep! 

Tip number seven: Practice mindfulness. Practising mindfulness is grounded in history and research, and the positive results are huge. Mindfulness is the act of being conscious by monitoring each moment of experience whilst simultaneously accepting all feelings and thoughts. Mindfulness doesn’t need to be a one-hour meditation, instead, it can be practised almost anytime and anywhere. Some good times to practice mindfulness could be lying in bed, walking to the library and completing menial tasks. 

Tip number eight: Celebrate yourself. This doesn’t mean only celebrating when exam results come out and you're happy with them. Celebrate sitting the exams, celebrate getting through the study period, celebrate the end of a semester, and most importantly, celebrate how well you have managed your stress and your well-being. 

Tip number nine: Access support. In stressful times, and at any time for that matter, getting support helps maintain your well-being and work on yourself. It’s cool to access support, and lucky for you, Lads Without Labels offers access to a support service through TELUS Health where University of Canterbury students can access four support sessions that are free and confidential. As a UC student, you can go see someone like a counsellor, psychologist, or financial advisor amongst other professionals for free. Lads don’t get any of your personal information, we just pay the bill. All you need to do is head to our website, go to the support page and follow the easy steps. 

Steps:

·     Call TELUS Health at 0800 360 364. 

·     Let them know you are a University of Canterbury student referred by Lads Without Labels.

·     TELUS Health will refer you to a professional support person, including but not limited to psychologists and counsellors.

·     The first four sessions will be covered by the Lads Without Labels Support Fund.

Remember that grades and academic success do not define you. Celebrate the effort you put in and showing up. Be kind to yourself, university is hard mentally and emotionally. You’re killing it. 

The Lads Without Labels team x.

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