De-stressing During Exams
Exam time can be stressful- especially if you have competing timelines, due dates, and exam schedules. It can be easy to get sucked into unfavourable and time-wasting activities meant to “destress”, but that actually don’t work. Activities like doom scrolling Tik Tok, binge watching Netflix, using substances, or turning to non-nutritious foods for energy can leave you feeling tired, and unmotivated. Keep reading to learn about 4 healthier options for destressing this exam season:
Getting Active
Being active releases endorphins (a feel-good hormone) that helps to reduce stress. The Canadian Physical Activity Guidelines suggest that adults aged 18-64 should engage in at least 150 minutes of moderate to vigorous aerobic physical activity each week, in bouts of 10 minutes or more. Some easy ways you could incorporate some physical activity into your day during exams include:
- Going for a brisk walk through the trails at the edge of campus
- Spending time cleaning your room/doing laundry at the end of the day
- Taking a bike ride (all students have access to Hamilton Bike Share) and exploring Westdale
- Joining a class at DBAC/the pulse
Socializing and Connection
Staying to yourself during exam time can bring on feelings of loneliness and isolation which may make feelings of stress/anxiety worse. Humans are inherently social beings (even if you prefer to be alone or are quieter), so spending some time reaching out to loved ones may help to make the exam season a little bit easier. Some ideas for connection include:
- Reaching out to a friend or family member that you haven’t talked to in a while to set up a phone call or a Facetime
- Going for coffee with your roommate
- Taking a study break at the Wellness Café (Wellness Lounge) to chat with other students who are doing the same!
Self-Care
After a long day of studying, it’s important to take care of yourself! Self-care has been shown to help reduce anxiety and stress, increase happiness, improve concentration and energy (hello long study days!), and much more! Ensure that you are scheduling in some time each day (even if it is in 5-minute bursts!) to practice self-care. This will look different for everyone, but some examples of self-care include:
- Following a guided meditation on Spotify
- Taking a hot shower or bath (bonus: using a bath bomb or shower steamer!)
- Reading for pleasure
- Journalling
Sleep
Sleep is extremely important for cognitive functioning (required for studying and memorization!), mood, and mental health, and studies have shown that even short-term sleep deprivation can negatively impact your physical health, mental health, and mood. The Canadian 24-hour Movement Guidelines suggest that all adults aged 18-64 require 7-9 hours of good-quality sleep on a regular basis. Some suggestions to help improve your sleep this exam season include:
- Shutting down all of your devices (phones, televisions, etc.) 2 hours before you go to sleep
- Avoiding drinking caffeinated beverages 8 hours before going to sleep
- Going to bed (and waking up) at consistent times
Use these tips and don’t let stress get you down this exam season! And remember, if you are feeling overwhelmed and need someone to talk to there are a lot of options both on and off campus. Call the SWC to set up an appointment with a counsellor (905-525-9140, ext. 27700), or check out our resources section of our website for more options for support!
Lastly, regardless of how your final exams and assignments go this December, remember that you are important and deserving of love and belonging. Be kind to yourself and others.
Resources:
Life Events, Mental Health & Mental Illness, Mindfulness & Relaxation, Physical Activity, Stress Management