TW: Anxiety, depression.
With exam season starting just after the holidays, and assignment deadlines ticking away, now is the time a lot of us are feeling the pressure. No matter how many exams we have done to reach this point, whether we're in first, second, third or fourth year, post-grads or under-grads, exams are nerve-wracking.
We have had some unprecedented years, and many of us are more anxious than usual. Therefore, it's important, with 6 weeks to go, to start understanding where your anxieties are rooted, and how to overcome these without being overwhelmed. Here are some tips which get me through the inevitable anxieties which come hand-in-hand with exam season.
1. Keep healthy
A lot of us have reputations for late-night study sessions. We eat quick meals, sleep less and study more. I think we all know this isn't healthy: it's not something we particularly enjoy and we wouldn't do it normally. So why now?
We feel underprepared, yet we know ourselves better than this. It's important to sleep to function. It's important to eat proper meals, not just for the nutrients, but for some routine in our lives. It's important to get out of the house or the library, even just for a 10 minute walk to the bus stop for a change of scenery, or a quick stress walk with a friend or housemate.
Doing all of these things means that you are able to break up the studying, give your brain a chance to relax, and reduce those anxieties. Anxiety is much better controlled with better sleep, better food, and more exercise. All of these are necessary throughout your life: even with exams.
2. Take breaks
Along the same lines, it is essential to take breaks. There are lots of different types of people who revise: those so prepared they're covering content yet again, others are panicked, but they have covered it before, others are better at revising under pressure. You know what type you are, and whether it works for you.
No matter what type you are, taking breaks are really important. Whether you use the 25 minute work, 5 minute break technique, or something else which works for you, make sure you give yourself time to step away from your notes, and give your brain time to subconsciously digest the information.
3. Talk it out
For some people, revision can be extremely lonely. Sometimes, it's worth revising with people, going through the content together and helping each other out. It doesn't work for everyone, but for those it does help, it means you have a bit of interaction throughout the exam period.
Where this doesn't work for you, it might just be worth spending some time with a friend who knows what you're going through. The pressure of exam season is something a lot of university students understand, and you won't struggle to find someone who feels the same. Whether it's housemates, society friends or course friends, it's important for you not to feel isolated throughout this time: it only makes it harder for yourself.
4. Plan
It's easier said than done, but being prepared for this time of year is a positive step to feeling less overwhelmed. Whether this involved preparing notes, or just mentally preparing yourself by modifying your routine, this will help you much more than just avoiding the thoughts of exams. Unfortunately, taking the first step is often the hardest, but once you've done it, you're much further ahead than when you hadn't started!
Start revision/assignments as soon as you can, and set aside time to do these throughout the holidays and Term 3. Planning this time to spend on assignments, and keeping to this timetable, means that you will automatically be planning your own down-time. Having said this, remember to be flexible and not too hard on yourself. This doesn't mean making exceptions for constant procrastination and social media breaks, but when you are really struggling to get started, sometimes it's better to take a time out and come back refreshed, rather than persevering with no positive outcome.
5. Reach out
If you are struggling, and don't feel you can talk to friends or family, there are lots of places you can go to. On the Mind website alone, it suggests:
Samaritans. To talk about anything that is upsetting you, you can contact Samaritans 24 hours a day, 365 days a year. You can call 116 123 (free from any phone), email jo@samaritans.org or visit some branches in person. You can also call the Samaritans Welsh Language Line on 0808 164 0123 (7pm–11pm every day).
SANEline. If you're experiencing a mental health problem or supporting someone else, you can call SANEline on 0300 304 7000 (4.30pm–10.30pm every day).
National Suicide Prevention Helpline UK. Offers a supportive listening service to anyone with thoughts of suicide. You can call the National Suicide Prevention Helpline UK on 0800 689 5652 (open 24/7).
Campaign Against Living Miserably (CALM). You can call the CALM on 0800 58 58 58 (5pm–midnight every day) if you are struggling and need to talk. Or if you prefer not to speak on the phone, you could try the CALM webchat service.
The Mix. If you're under 25, you can call The Mix on 0808 808 4994 (3pm–midnight every day), request support by email using this form on The Mix website or use their crisis text messenger service.
Papyrus HOPELINEUK. If you're under 35 and struggling with suicidal feelings, or concerned about a young person who might be struggling, you can call Papyrus HOPELINEUK on 0800 068 4141 (weekdays 10am-10pm, weekends 2pm-10pm and bank holidays 2pm–10pm), email pat@papyrus-uk.org or text 07786 209 697.
Nightline. If you're a student, you can look on the Nightline website to see if your university or college offers a night-time listening service. Nightline phone operators are all students too.
Switchboard. If you identify as gay, lesbian, bisexual or transgender, you can call Switchboard on 0300 330 0630 (10am–10pm every day), email chris@switchboard.lgbt or use their webchat service. Phone operators all identify as LGBT+.
There's a mixture of phone calls and messaging: find whatever works best for you, and don't let exam pressure define the rest of your life.
---- Mary Collingridge, Women's Officer
