Strategies for Stress Management During Midterms

Stress is a natural part of life, and it's something that many people face regularly. However, during midterms, stress levels can skyrocket for students as they try to balance studying, completing assignments, and taking exams.

This can lead to feelings of overwhelm, anxiety, and even burnout. Take a break and make an effort to reduce your stress, and you'll not only live a happier and healthier student life - you'll also probably find it in yourself to get centered and do better on your exams.

So, how can you achieve stress management during midterms? Let's explore some strategies for stress management that can help you stay centered and thrive during this busy time.

5 Strategies for Stress Management During Exams

1. Move Around

During midterms, it can be tempting to spend all your time sitting at a desk studying. However, according to the Mayo Clinic, physical activity is an effective strategy for stress management.

Exercise puts you in a better mood by increasing your brain's production of endorphins, which are natural chemicals that give you a sense of well-being. It also reduces cortisol, the hormone that triggers the body's stress response and releases tension in your muscles. 

You don't have to run a marathon or spend hours at the gym to reap the benefits of exercise for stress management. Exercising for as little as 10 minutes can make a significant difference in your mood and stress levels.

Short walks or bike rides are efficient options if time is limited. Walk up and down your dorm stairs or ride to meet a study group for coffee. If you have enough time, take a group exercise class, such as spinning, step aerobics, or Zumba.

Whatever form of exercise you choose, make sure it's something that you enjoy and can fit into your schedule. This will make it easier to stick with and incorporate into your stress management during exams routine.

2. Practice Mindfulness

In addition to physical activities, practicing mindfulness can also be helpful in stress management during exams. This involves being present in the moment and focusing on your thoughts, feelings, and surroundings without judgment. It can help reduce anxiety and improve concentration.

One way to practice mindfulness is through meditation. Find a quiet and comfortable space to sit for a few minutes each day. Close your eyes and focus on your breathing, letting any distracting thoughts pass by without dwelling on them. There are also many mindfulness apps available that can guide you through meditation exercises.

Another way to incorporate mindfulness into your daily routine is through journaling. Take a few minutes each day to reflect on your thoughts and feelings or write down things you are grateful for. This can help with stress management during midterms and promote self-awareness and positivity.

3. Stretch It Out

Stress can trigger back pain, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases.

In a vicious cycle, pain can interfere with your ability to concentrate, causing additional stress during midterms. Just like exercise, the simple act of stretching your back can help reduce pain and improve stress management.

The seated straddle stretch does not require any equipment, making it a great tool for stress management during midterms. Do it on your dorm room or apartment floor when you take a break from a study session.

The American Council on Exercise provides step-by-step instructions and photos of the seated straddle stretch. Start by sitting on the floor with your legs in a seat position. Legs should be straight, with toes and knees pointed up toward the ceiling. Hinge forward from the hips, reaching forward with your hands and keeping your spine straight. Reach until you feel the tension in your inner thighs, lower, middle, and upper back and hamstrings. Slowly release the stretch after 30 seconds, and repeat.

Stretch your legs, arms and neck in addition to your back to prevent pain and release stress. Experts at Laser Spine Institute have provided videos and guidance on back stretches you can do anywhere, even in a dorm room or university library.

4. Get Enough Sleep

Lack of sleep after days or weeks of studying can leave you feeling groggy, grouchy, and unable to concentrate. When you are short on sleep, you may not retain information as well.

In fact, research has shown that getting a good night's sleep can actually improve your memory and ability to learn. So, make sure to add getting enough sleep to your strategies for stress management.

The National Sleep Foundation provides several suggestions for getting adequate sleep. They include tips like being consistent about when you go to sleep and wake up, avoiding caffeine and large meals too close to bedtime, sleeping in a dark, quiet room, and avoiding late-afternoon naps. The Sleep Bot Tracker app for Android and the Sleep Cycle alarm clock for iOS can help you improve your sleeping habits and get the most out of the time that you spend sleeping. 

5. Prioritize Self-Care

When it comes to stress management during exams, taking care of yourself should be a top priority. It's important to make time for activities that bring you joy and relaxation, such as reading a book, listening to music, or spending time with friends and family. These activities can help give your mind a break from the stresses of exams and provide much-needed rejuvenation.

Lastly, don't forget to be kind to yourself. It's normal to feel overwhelmed or anxious during exams but remember to give yourself grace and remind yourself that you are capable of overcoming these challenges. Self-care is not selfish; it's an essential part of stress management and maintaining good mental health.

Ready to Tackle Those Exams with Less Stress?

At Score at the Top, we understand the pressure and stress that come with exams. We offer personalized tutoring and test prep services to help students feel confident and prepared for their exams. Our experienced tutors work with students to develop effective study strategies and provide support every step of the way.

Contact us today to learn more about how we can help you succeed in your exams!