During exam period, the only thing you want to do is revise. However, if you want to get better grades, you got to take care of your health too. In this article, we focus on mental health. There are various techniques that you can use to take care of your mental health during exam time. Remember stress is common during this period. But, you must manage it to avoid mental health problems. Let us look at some of the most common techniques for taking care of your mental health during the exam period.
1. Practice mindfulness
During the exam period, you are highly likely to encounter stress. Managing this stress is important for your mental health. Practicing mindfulness is beneficial to your mental health and general well-being
. This technique involves focusing on present moment.
Mindfulness practice enables you to;
Be aware of what is happening now
Pay attention to the present moment. You should not think about future or past events.
Accept what you are thinking or feeling.
Recognize bad feelings, and thoughts as temporal.
By practicing mindfulness, you get to:
Improve your moods
Reduce stress by thinking positively
Improve brain functioning reducing stress level
There are various techniques you can use to practice mindfulness. These include;
Mindful eating where you eat slowly giving attention to different sensations. Pay attention to the smell, taste, and how you swallow the food.
Body scan where you pay attention to each body part, one at a time. Notice any sensations but donít judge or react to them.
. Here you pay attention to how you breathe, and movements of your body as you walk or roll. You may also consider yoga exercises.
Mindful breathing involves paying attention to how you breathe in and out without changing them.
The mindful exercises help you to be aware of your thoughts. With this awareness, you can avoid taking the thoughts literally preventing stress response.
2. Physical exercises
Physical exercises are good, especially during exam period. Science has proven exercising as a proven way of improving mental health. It helps in staying calm, cool, and collected. Exercising also leaves you more refreshed and energized.
Schedule some physical exercises every day. You donít have to choose highly-intensive exercises. It can be as simple as walking, using stairs instead of lift, and short sessions in the gym. This way, you will be able to relieve stress and focus on your exams.
Other physical exercises to consider include yoga, dancing, kickboxing, and outdoor activities such as bike riding, and running. Research shows that outdoor activities are very good for relieving stress. Note: physical activities that increase heart rate are good for reducing stress. Trying out these activities is good during the exam period. They will help you maintain good mental health.
3. Find balance
For a stress-free period during exams, it is important to find a balance. This includes balancing revising time and time for other activities. Revising without break is harmful to your mental health. It is physically and emotionally draining. You should, therefore, take break to do things you love. You can decide to just rest. This gives your body time to recharge. Otherwise, you may suffer mental breakdown, which can be bad especially when doing your exams
4. Use your smartphone
Smartphones can help you take care of your mental health during the exam period. They have different apps that can help you stay mentally healthy. You can download apps that will help you in managing stress. The app will guide you through breathing exercises. You also get to learn how to develop techniques of cognitive-behavioral therapy. These are helpful with stress and managing your social life. The apps can also help you manage anxiety during the exam period. The good thing is that apps can be downloaded for your phone at the App Store.
5. Get enough sleep
It is tempting to extend revision during the exam period. This means you get to sleep for few hours. This is bad for your mental health. According to Sandra Kay, an essay writer at EssayMojo professional content writers
, sleeping for at least seven to eight hours is considered healthy. It gives your mind enough time to refresh and rebuild from daytime stress. The longer you sleep the better for your mental health. But donít overdo by sleeping too much.
Having a separate place for studying will help you have enough sleep. If you revise from your bedroom, you are more likely to do a lot of revision. When you decide to sleep, books will remind you to revise. You may even decide to revise from bed when you notice itís already late. In short, you will have a difficult time sleeping with your books in the bedroom. Instead, have a separate place. It can be in the living room or home library. This way, when you decide itís time to sleep, you will just go and rest.
6. Eat well
Eating a healthy diet helps in taking care of our health. So, taking a healthy diet will help take care of your mental health during the exam period. Foods such as whole grains, vegetables, fish, dairy, and fruits are considered healthy. They will help your body to function to the maximum. Healthy food also fuel brain activities
. Some students associate foods with high fat, and sugar to add to their exam stress. You may consider avoiding such foods.
Talking is a good stress-relief technique. Spare some time and talk with someone. It could be a family member or friend. By sharing what you feel with others you get to relieve stress. Talking to friends who are also taking exams, can make you realize that you are not alone. Most likely your friends have the same anxiety you have during the exam period. Knowing that everyone is nervous can be relieving. You may even consider talking about anything else, not necessarily exam pressure. For instance, if you love football, talk about it or anything else that excites you. This way, you get to refresh your mind. It is a good way of taking care of your mental health.
8. Take time and relax
Remember having stress during exam time is normal. So, if you feel pressure donít panic. We all at some point feel it when taking tests. But, you donít want the stress to be too much. This can be bad for your mental health. So, take time and relax. You can just hang out at home with some dark chocolate or tea. Whatever that would make you relax. Just give your brain some break.