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5 ways to look after your mental health during exams
Exam season can be a particularly tough time when it comes to our mental health. The months of revision, the weeks of exams, the long wait before your results come out – it can feel unrelenting.
Luckily, there are some simple things you can do to make life that little bit easier. And before you know it, exams will be over and you’ll be enjoying some summer sun!
1. Make a revision timetable
It’s daunting, being faced with all those subjects to revise – and it can be difficult to know where to start. The first thing you should do before you start your revision is sit down and make a plan.
Having a timetable in place makes revision much more manageable. It helps you structure and pace your exam prep. It also helps you get through all the material before your first paper – rather than spending six weeks revising maths, leaving just a week for all your other subjects. Knowing you’ve drawn up a timetable can help you avoid those feelings of overwhelm and stop things getting on top of you during revision time.
So what does a revision plan look like? To some extent, that’s up to you! There are all sorts of clever tools and apps out there, like Get Revising – which will make you a colourful revision timetable and even suggest a schedule. Or you might prefer a good old-fashioned felt tip pen and a big sheet of paper. The main thing is to think about all the topics you need to learn across the subjects you’re studying and give yourself a bit of time to cover all of these areas. Make sure it is achievable – don’t give yourself too much to do – and also flexible, so you can switch things around or add bits in if you need to.
2. Take plenty of breaks
You’ve probably heard it a thousand times, but taking breaks is key to good revision. Without breaks, you’ll get tired and your brain will struggle to take in new information. It will also make those days and days of revision feel neverending and contribute to burnout – the feeling that you’ve done so much work you just can’t cope with anymore. Simply having a mini break every 15 minutes can keep you fresh and motivated. This could mean getting up for 30 seconds and walking round the room, or even staring out of the window.
And once an hour, give yourself five minutes off. Do something you enjoy, like playing with your cat or dog, sitting in the sun, or having a few minutes on your favourite video game. Be strict though – once your five minutes are up, it’s time to hit the books!
3. Do nice things
You could be revising for six or eight weeks – but that doesn’t mean fun has to go on hold for all that time! Putting your life on ice while you concentrate 100% on revision can lead to a mental health crash, so make sure you have some of your favourite things in the diary to keep you going.
Plan at least one nice thing each week – that could be going to the cinema with some friends, watching your favourite film with your family on a Friday night or (if you’re lucky enough to live near the seaside) heading to the beach.
4. Get out and about
The sun is shining, the birds are singing – and you’re stuck inside with your head in a book. Sunshine boosts our mood, triggering the release of the hormone serotonin (there’s a freebie for your biology exam). Being in nature is also proven to improve your mental health. You don’t need science to tell you that there’s nothing better than being outdoors on a warm, sunny day. It’s important to make sure you don’t hole yourself up in your revision cave for too long – and get as much daylight as you can.
One way of doing this is by spending your hourly breaks in the garden (or the playground, if you’re revising at school or college). Another tip is to head to the great outdoors on the weekends – whether you’re into hiking or running, biking or kayaking, there’s bound to be something for you (and if not, maybe it’s time to give something new a try!). At this time of year, the evenings are another good time to get outside – with the sun high in the sky till late in the day.
One last top tip – why not bring nature to you? Having a few houseplants around your study area will bring positive benefits for your mental health, and looking after them will give you something fulfilling and meaningful to do on your revision breaks.
5. See your friends
Being with our friends is great for our mental health – and if we’re not careful, revision can be an isolating time. If you’re on study leave, it can be tempting to hole up in your room until your exams come round. This can lead to feelings of loneliness, depression and, for some of us, anxiety when it’s time to hang out with others again. To counter this, make a date with your mates! If you’re worried about losing time on revision, make it a study date.
As well as being good for your mental health, getting together to revise can be motivating and gives you the chance to ask questions if you’re unsure about something. You can also share revision techniques with each other – everyone brings their own creative ideas.
If you’re revising in groups, it’s important to set some ground rules so you don’t spend the whole time chatting. But with rules covering time spent in silent study, on group tasks and on socialising, team revision sessions work really well for many people!
Remember… it’s not forever
Even with all the tips in the world, revision is a challenging time for most of us. You might experience stress, anxiety and feelings of depression. Putting our hacks into action can help – but if you are finding that things are getting on top of you, remember that help is out there. Talk to family, teachers and friends if you’re struggling to cope. And here are some resources which might help you:
Remember – exams don’t last forever. There will be a day when you step out of that exam hall never to return! In just a few weeks, those days spent with your head in a book will be a distant memory and you’ll be looking forward to a lovely long summer break…
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