Guide to stay healthy during exams for undergraduate students

Examination periods can be one of the most stressful times for students, with long hours of studying, heightened stress, and less time for self-care.

Staying healthy during exams isn’t just about studying harder; it’s also about looking after your physical, mental, and emotional well-being.

Here are some essential tips for staying healthy and focused during exam season.

1. Consistent Study Routine

Creating a balanced study plan is key to managing exam stress.

1. Plan Ahead: Divide study material into manageable chunks and spread it out over time. Avoid cramming, which can lead to stress and fatigue.
2. Prioritise Difficult Topics: Start with more challenging subjects when your mind is freshest, then work through easier ones later. This helps with focus and retention.
3. Include Breaks: Take short breaks every 50-60 minutes to help prevent burnout. During breaks, step away from your study area to refresh your mind and body.

2. Get Sufficient Sleep

Sleep is essential for memory retention, concentration, and emotional stability.

1. Aim for 7-8 Hours a Night: Proper sleep ensures that you can study more efficiently, remember what you’ve learnt, and handle exam stress.
2. Avoid All-Nighters: While staying up late may seem productive, it often leads to poor retention and greater fatigue. Studying on a good night’s rest is more effective.
3. Create a Pre-Sleep Routine: Avoid caffeine, screens, and heavy meals right before bed. Instead, unwind with calming activities like reading or meditation to promote restful sleep.

3. Practice Effective Stress Management Techniques

Managing stress is crucial during exams to avoid burnout and stay mentally focused.

1. Deep breathing and meditation: Simple breathing exercises can help you relax, improve focus, and reduce anxiety. Practising meditation for just a few minutes daily can also help calm your mind.
2. Physical Activity: Exercise releases endorphins, which improve mood and reduce stress. Try a 10-15 minute walk or light stretching during breaks to refresh and destress.
3. Stay Positive: Keep a positive mindset. Remind yourself that exams are temporary, and all you can do is try your best. Avoid comparing yourself to others, as this often increases stress.

4. Eat Nutritious and Balanced Meals

What you eat plays a big role in your energy levels, concentration, and overall health.

1. Incorporate brain-boosting foods: Include foods like leafy greens, nuts, eggs, and fish in your diet. These are rich in vitamins, antioxidants, and omega-3 fatty acids, which help support brain function.
2. Avoid sugary snacks: While sweets may provide a quick boost, the energy crash afterwards can affect your concentration. Opt for healthier snacks like fruits, nuts, yoghurt, or whole-grain crackers.
3. Stay Hydrated: Drinking water is essential for maintaining focus and energy. Dehydration can lead to fatigue, headaches, and reduced cognitive function, so keep a water bottle nearby.

5. Take Regular Physical Breaks

Staying active, even for short intervals, can help improve focus and energy.

1. Stretch and Move: Try standing up, stretching, or doing a few minutes of exercise to refresh your mind and reduce stiffness from sitting too long.
2. Go for a Walk: A quick walk outside can boost your mood, relieve stress, and re-energise you for the next study session.
3. Practice Light Exercises: If you can, do some light exercise or yoga at home. Physical movement increases blood flow to the brain, helping you feel more alert and focused.

6. Set Boundaries to Avoid Burnout

Maintaining boundaries during exam periods is essential for balancing study time with self-care.

1. Limit Distractions: Set aside specific times for studying without interruptions from social media, calls, or other activities. Use apps or timers to help minimise distractions.
2. Say “No” When Necessary: Don’t feel pressured to attend social gatherings or take on extra responsibilities that interfere with your study schedule.
3. Create a Quiet Study Space: Set up a dedicated, organised study area free from distractions. A quiet environment can help improve focus and productivity.

7. Maintain Social Connections

Exams can be isolating, but staying connected with friends and family is important for your mental health.

1. Share your feelings: Talking about exam stress with someone you trust can help relieve anxiety and offer you a fresh perspective.
2. Join Study Groups: Study groups can provide motivation, help you understand the material better, and remind you that you’re not alone in your academic journey.
3. Take Breaks with Friends: Use some of your breaks to catch up with friends. A short conversation or shared meal can help you relax and feel supported.

8. Take Advantage of Campus Resources

OOU offers health and counselling resources to support students, especially during exam time.

1. Visit the Directorate of Health Services: If you’re feeling physically or mentally unwell, OOU’s health services are there to help. They offer medical care, counselling, and advice on stress management.
2. Youth-Friendly Centre: The Youth-Friendly Centre offers mental health support, counselling, and wellness resources for students. Talking to a counsellor can help you navigate stress, anxiety, or other emotional challenges.

9. Avoid Unhealthy Coping Mechanisms

Exams are stressful, but using unhealthy coping methods can lead to more harm than good.

1. Limit Caffeine and Stimulants: While caffeine can help with focus, too much of it can cause jitteriness, increased heart rate, and difficulty sleeping. Try herbal teas or drink water for a gentler energy boost.
2. Avoid Alcohol and Drugs: Substance use can impair your judgement, disrupt sleep, and have negative effects on both physical and mental health.
3. Take Healthy Breaks: Instead of turning to substances, try healthy ways to unwind, like reading, drawing, or even watching a short, relaxing video.

10. Reward Yourself

Celebrating small achievements can help maintain motivation and reduce exam anxiety.

1. Set Small Goals and Rewards: Break down study sessions into manageable goals and reward yourself with something enjoyable, like a treat, a short walk, or a favourite activity.
2. Look Forward to the End of Exams: Remind yourself that exam season is temporary, and celebrate the progress you make. Plan something enjoyable for after exams to keep yourself motivated.
3. Practice self-compassion: Don’t be too hard on yourself if a study session doesn’t go as planned. Recognise your effort and commitment, and give yourself credit for your hard work.