It has arrived. Exam season.

How do you look after yourself during exam season... Tiffany gives some suggestions to avoid 'information overload' and the dreaded, to-be-avoided-at-all-costs - 'burn out'.

For many of you, you’ve likely already sat at least one exam by now! And if not, the next coming weeks will be full of blurting, past papers, flashcards, revision guides and a few tears here and there. I’m writing this to remind you that in the midst of public examinations, there are a few things that trump whether or not you can recall what mitochondria are. This post is all about how you can look after your wellbeing during what can be a highly stress inducing time. 
 
First off, why should looking after your wellbeing be a priority? 
 
It goes without saying that running around clutching notes, frantically downing coffee with dark circles under your eyes probably isn’t going to end well for anyone. But sometimes, the signs aren’t so obvious. Sometimes we can subconsciously push ourselves too far and risk burnout, which will ultimately jeopardise your performance during exam season. Rest and recovery are equally as important as doing the work. This is the part of revision where you allow your brain to process information and mull over content - not doing so can leave you feeling overworked and crammed.
Furthermore, it's important to remember that your happiness is one of - if not - the most important responsibilities to take care of throughout your lifetime. Now, I’m not saying you should abandon your revision completely. Afterall, ditching that practice paper to binge watch TV likely isn’t going to make you happy in the long run. But, if you find yourself excessively tired, anxious or just not as good as you feel you should be - let that serve as a reminder to take some time off to look after yourself. Here’s how…
 
Sleep:
 
Sleep hygiene is so, so important. Think about the difference you feel after a good 7-8 hours of rest, as opposed to running on fewer than 5. Being well rested can have an enormous impact on the rest of your day. Your mood is likely to improve, you may be more inclined to think positively. You may find it easier to overcome challenges as you don’t have the extra burden of fatigue weighing you down. Not getting enough sleep can seriously impact your outlook on life. Small tasks can become incredibly difficult and this can filter into other aspects of your life. You might take less care of yourself - tasks like brushing teeth and keeping up with hygiene might become neglected. Even if you do manage to stay on top of all that, it is a lot to put your mind and body through. Furthermore, not getting adequate sleep can also affect your physical health. It can weaken your immune system and have some serious consequences if sustained. By aiming to get at least 7-8 hours of sleep, you can ensure you wake up feeling rested and rejuvenated every morning. Additionally, thinking about the quality of your sleep is also important. Limiting phone time an hour before bed can reduce your exposure to blue light and can increase your body’s production of melatonin (a hormone that impacts sleep quality). 
 
Food: 
 
The popular saying goes: ‘you are what you eat’. And really, I couldn’t think of anything truer. What you eat has a large impact on your mood, health and wellbeing. Now, this is really important. Being healthy doesn’t mean you never have a treat. It doesn’t mean you need to eat a bag of spinach with every meal, and it certainly doesn’t mean you can’t indulge in some chocolate cake or whatever your favourite snack is. It does mean, making sure you’re getting enough micro and macronutrients, so that your body can function properly. Proteins, healthy fats and carbohydrates all contribute to brain function so making sure you’re eating enough foods that contain the right amount of each is incredibly important. Furthermore, you need to make sure that you’re consuming enough vitamins and minerals which will help you feel good and stay healthy. This means fruits and vegetables. Incorporating some healthy and fulfilling meals into your diet, makes a massive difference in how you feel. Not sure where to start? Some sources of healthy fats include avocado, salmon and nuts. Complex carbohydrates that will leave you feeling energised include rice, quinoa, whole wheat. And protein is in pretty much all meat, but beans, pulses and legumes are great plant based alternatives. And make sure to treat yourself! Which means having a bit of cake, chocolate, crisps, whatever, when you feel like it! 
 
Relaxation: 
 
Sometimes you need to do nothing. You need to not think. You need to not do. You simply need to be still. Now, if you’re anything like me - meditation and mindfulness can probably be a bit of a struggle. Relaxation doesn’t have to be prescribed, there’s no set way to do it. We all unwind in different ways. For me, I find listening to music helps me slow down and reconnect with myself. Sometimes some light exercise like walking can have the same effect. It could be a warm bath, or a movie with friends, dinner with family, painting, drawing, reading (the list goes on). Whatever it is that helps you unwind, be sure to dedicate some time to it as this off time is equally as important as the hours you put into revising. 
 
There are a lot of suggestions in this post, which in itself is overwhelming. No need to try them all at once. Implementing a few strategies each week will make a massive difference. Take your time, look after yourself and try to do your best. Good Luck! 

Author

Tiffany Igharoro is a sixth form student. One of her favourite pastimes is writing as it helps her organise her thoughts creatively and dynamically. She has won awards and prizes for poetry, academic and scientific writing and short stories. Recently, she won a nationwide historical essay competition that opened her eyes to the importance of how things are told, and the impact ordinary people have on the world. She studied art GCSE and believes there is something incredible about finding links between drama, art and maths.

Picture by: Bima Rahmanda