Dealing With Exam and Study Stress? Here’s How to Tackle It, From a Mental Health Expert

The year has absolutely flown by so far – it feels like only yesterday we were getting ready for another school year.

As we head into June, it means final assignments are due, and prep for exam season has begun.

Yikes.

If the thought of it already has you stressed – you’re not the only one. We sat down with senior psychologist and Clinical Lead at ReachOut Linda Williams, to get advice on how to tackle it.

How common is stress during studying and exams?

In August and September 2022, ReachOut conducted a national survey of over 600 young people aged 16-25 related to study stress.

48% of those who were surveyed said that study stress was ‘one of the most concerning issues for them’.

During the exam and study season, Linda explains some people can bounce back from stress quite quickly, but for others it might become something that sticks around long-term.

“What I think is really important when we think about stress is some people will find that they bounce back quite quickly. So they might feel really stressed in the week of exams and then feel better after the exams are over.” says Linda.

“Doesn’t mean it’s not important to look after yourself when you’re feeling stressed, but it’s useful to be aware that a lot of people will bounce back quite quickly, and for other people it will be more a long-term thing where they might notice that they’re always feeling stressed about their studies.”

Recognising when stress is taking over.

When we’re caught up in such a stressful time of the school year, you might neglect looking after yourself and not even realise it.

So how can we recognise these signs within ourselves and our friends?

Linda says taking the time to reflect will help identify when stress is starting to creep into your everyday life. For example, are you having trouble sleeping? Are you taking breaks from studying?

“It’s important to still stay connected,” she explains.

Linda says if stress is causing you to lose the motivation to do things you enjoy or to stay connected with your loved ones – especially if it’s been going on for a couple of weeks – it’s a sign to take action.

Make sure you continue to look out for your friends – we know that some mental health struggles can be invisible, but Linda recommends looking out for changes in behaviour.

“If your friend is usually somebody who is quiet outgoing and social, and suddenly they’re withdrawn. Or if they’re usually quite easy-going and now they’re irritable – noticing that there’s a change in their behaviour and perhaps not doing the things they usually like to do, that’s sort of enough that it’s worthwhile checking in and saying “how are you going?”” Linda explains.

Mental and physical health go hand-in-hand.

Of the 48% of students in the ReachOut survey that said that study stress was one of their most concerning issues for them, 37% of them said that they experienced poor health or illness because of that stress.

So what can we do to look after our physical health too?

“Some of the things you do to look after your mental health, and the things you do to look after your physical health are actually the same, which is good,” says Linda.

One of the examples she used is having impacted sleep – something as simple as sticking to a sleep routine, and putting your phone away before you hit the hay is a great way to set yourself up for the day ahead.

If you’re studying, Linda says to make sure you take breaks while you’re studying – so no, an all-night study sesh is not ideal.

We’ve all heard this suggestion before, but we will say it again – going for a walk or doing some exercise will do wonders for your stress levels, but it doesn’t necessarily mean committing to a gym membership.

Linda suggests break up your studying with a quick walk to break up the day, as well as staying hydrated and eating well.

...But what if I don’t get the results I want?

Whether you’re in high school trying to figure out what career path you’re going to take, or striving to achieve great marks in uni, the pressure to do well can get tough.

In the ReachOut study, 58% of the students surveyed were who most concerned about study stress said ‘they worry about not being able to live the life they have planned for themselves.’

There’s a lot going on for young people right now, most recently the cost-of-living crisis and HECS debt increases, and Linda knows that is putting on more pressure for young people.

She recognises current events are putting additional stress on students worrying about what the future looks like for them, contributing to concern about “am I going to get the results I need in order to get the job that I want?”

“Nobody in fact knows what the future is,” says Linda, stating that we aren’t fixed on one path in our lives, and that the flexibility for our paths to change is something we should embrace.

“A lot of people will find that over their lifetime and career, they’ll have a number of different careers and a number of different jobs, and that will impact their lifestyle in a number of different ways.”

“It’s worth thinking that what you do right here and now in your exams is not going to determine the course of your life.”

Deep breaths everyone – best of luck your studying and exams.

You got this.

If you or anyone you know needs help, support is available now. Call Lifeline on 131 114 or Kids Helpline on 1800 551 800. Visit ReachOut to get support to help you with everything from everyday issues through to tough times.