Balancing Exams and Well-being: My Journey to Success

Zainab shares her journey to managing academic stress through effective time management, active learning, self-care and seeking support when needed.

- Zainab

University exams and assignments often felt overwhelming, turning what should have been a learning experience into a major source of stress for me. I noticed that stress showed up as anxiety, trouble concentrating, and even physical symptoms like headaches and insomnia. Recognising these signs early was key to managing them effectively and I found that good time management really helped with academic stress.  

Creating detailed schedules, breaking tasks into smaller chunks, prioritising urgent assignments and setting realistic goals all helped me avoid last-minute cramming and ensured I had enough time for more challenging subjects. It wasn’t just about how many hours I studied, but how effectively I used those hours. Active learning methods like summarising information in my own words, teaching it to someone else or applying concepts to real-world scenarios were incredibly helpful. Joining study groups with my peers was also beneficial; we reviewed content, discussed complex topics and shared different perspectives. This also helped me become more outgoing and confident in speaking to new people, which had always been a struggle for me.  

Waiting for results was another big source of stress for me. I was always terrified the outcome would be disappointing. When I did well, I made sure to celebrate my achievements and acknowledge the hard work I had put in. If the results weren’t what I had hoped for, I tried not to dwell on the negativity. Instead, I used them as a learning experience, identifying areas for improvement and seeking feedback. I reminded myself that one set of results didn’t define my overall ability or future potential. Keeping a balanced view, I remembered that academic results were just one part of my life, and I had strengths and achievements outside the academic sphere as well.  

Self-care became a crucial part of my routine during periods of academic pressure. Regular exercise, whether it was a brisk walk in the park near my house, heading off to the gym, or my personal favourite—a movie marathon, especially when it was cold and rainy outside—was a great stress reliever for me. I tried to nourish my body with a balanced diet, avoiding too much caffeine and sugar, which was hard for me given how much I loved sweets. I found that too much sugar and caffeine could increase anxiety and disrupt my sleep. Ensuring I got 7-9 hours of sleep each night became a priority, as good sleep improved memory, concentration, and overall thinking, which were essential for effective studying and exam performance. 

Incorporating mindfulness and relaxation techniques, like meditation or spending time reading the books piled up in my never-ending TBR, significantly reduced my stress levels. Staying connected with loved ones and sharing my concerns with them was also important for my well-being. I found that just talking about what I was going through could alleviate stress.  

When stress became overwhelming, seeking professional help was vital. My university offered counselling services, and speaking with the wellbeing and support team provided me with strategies to manage stress and maintain mental well-being. While exams and assignments are integral parts of the academic journey, they shouldn’t come at the expense of health and happiness. 

By implementing effective time management, engaging in smart study practices, handling results with a balanced perspective, and prioritising self-care, I navigated these pressures successfully. I learned that maintaining a healthy balance was key to both academic success and personal fulfilment.

Find out how you can get involved with the Student Minds Blog.

I'm Zainab, a university student who has struggled with the overwhelming stress of exams and assignments. I'm sharing my story to help others who might be facing similar challenges. By sharing the strategies that worked for me, I hope to offer support and practical advice for managing academic pressure and maintaining well-being.

Fear of Failure or Saluting Success? A High Achiever’s Guide to Results Days

Emily explores what labelling at school can do to confidence and how this can culminate in high emotions on result day.

- Emily

Throughout my entire career through education, I was acutely aware of the labels that were collecting on my school reports and tarring my path as I exceeded through to the next year. 

I distinctly remember being placed on the ‘Dates’ table of our fruit-themed setting and streaming - the teacher’s attempts to mask our status as the ‘top set table’ shrivelled as much as our 7-year-old enthusiasm for the fruit itself.  

In our Year 6 Leavers’ Assembly, I was awarded a shiny certificate that revealed, voted by my fellow classmates, I was ‘Most Likely to Win a Nobel Prize’. Aged 11, my pathway was set, it seemed.   

Throughout Years 7, 8 and 9, I was on the Gifted and Talented board, with my embarrassing swept-fringe mugshot on displays dotted around different departments, wishing to showcase their star students. 

I smashed my GCSE mocks in year 10 with a glittering array of A*s, but by this time, my efforts and success, for many teachers (even those I’d never been taught by!) and all of my peers, was an expectation. I had peers, friends even, roll their eyes at the next return of our marks, and the congratulations of teachers diminished to the few teachers I considered to be my absolute rock throughout my secondary experience. When the actual grades came through, my ‘B’ in French stood out like a sore thumb - I even had one teacher tell me it was a shame.   

Readers, I don’t expect to hear of your shock when I describe how this manifested in a ‘fear of failure’ for any results that came through. I was scared to lose and can’t really remember what it was like to celebrate those successes, instead. I became obsessed with reaching the top, and being the best. Never for myself - always to please others. I craved others' pride in me more than anything else.   

I’ve never worked harder in my life than I did in the two years of my A-levels. By January of year 13, I was hitting my stride with A*s across my voluntary past papers that I religiously handed in each week.  So you can imagine, the pressure of the actual exams was a LOT. With the pressure, I had within myself to not fail, though wobbly, my aspirations for Higher Education became a secondary priority to making others proud. Looking back now, this really makes me sad. There’s no other way to put it.   

So, when results day came around and I found myself opening that envelope to an A* and 2 B’s, I excused myself to the toilets and had a cry. The pressure crumbled and my highest expectations felt like sand shifting through my fingers.   

I was into University! I had achieved amazing grades! Why was I so upset?  

As a teacher myself now, I look back at how the confidence teachers had in me grew into something of an expectation that stopped me from learning one of the most important skills I aim to enlighten in the children I work with: the power to prioritise yourself. This isn’t to discredit my school experiences: I would not be here without the astounding teachers who took me through my first eighteen years of learning. They were my inspiration to venture into the education sector myself and believed in me when I didn’t stand a chance. 

But this is also to say that, regardless of how your results day pans out - whether it’s in a few days or in a few years’ time - you are worth so much more than the letters and numbers ascribed on that page. Don’t forget it.  

Explore more tips on managing exam stress on the Student Minds website.

Hi! I'm Emily and I've just graduated from my MA Early Years Education after an English degree at University of Sussex. I'm an Early Years Teacher but, for now, I'm working with my University's Widening Participation department to help students from underrepresented groups to overcome challenges, including mental health difficulties, in accessing Higher Education.

Feeling stressed?

International Stress Awareness Week was created in 2018 to raise awareness about stress prevention. Sub-editors, Joe and Sarah, have come together to share their thoughts.

- Student Minds Editorial Team

✨ What are your experiences of stress at university? ✨

⭐ Joe (Student): I doubt that there are many students who can say that they went through their time at university without experiencing any stress. I know I did myself, particularly when it came to trying to balance university work with having a social life, exercising and completing other tasks such as applying for placement roles. 

Unsurprisingly, my stress levels were typically highest when I had an impending deadline, and my time management wasn’t amazing, meaning I was often still writing an essay the day before it was due. As a result, I put myself in some stressful situations, but over time I learned how long it roughly took me to write essays and therefore always ensured that I stopped planning at a point that would give me enough time to write the essay. This meant that even if I was finishing off an essay the day before it was due, I wouldn’t’ve given myself too much to do in too little time. 

It was important for me to recognise that everyone works differently and to not stress myself out if someone had finished a piece of work before I had. I also found going to the gym to be a great stress reliever and I always tried to incorporate it into my day, even close to deadlines, as it gave me something else to focus on and would make me more productive when I came back to completing university work.

⭐ Alyssa (Student): As a PhD student with caregiver responsibilities, it can be very stressful to try and manage both. It’s easy to feel overwhelmed by the conflicting pressures of family and academia and feeling torn between two necessities can have a serious impact on your mental health. 

This can be especially stressful for someone who lives with ADHD and, thus, already experiences difficulty with time management. But living with these pressures has shown me just how important it is to find positive coping mechanisms. 

Making detailed to-do lists which account for everything I need to do has been a huge help; I find that seeing a list of accomplished tasks really reduces my stress and helps me to see how far I’ve come. Making time to check in with my friends is super helpful as well; having a positive support system in place encourages and motivates me, no matter what I’m going through. 

⭐ Sarah (Student): As a perfectionist, deadlines are my worst nightmare. I'm sure every university student has suffered from trying to scrape together an essay with a deadline that looms ever closer. For the perfectionists among us, every submission has to meet our impossibly high standards - and for me, this stress is sometimes paralysing. How do you even begin to write something, when you're judging each and every word you type?

I'm by no means 'cured' of my perfectionist tendencies, but there are a couple of ways that I cope with the stress of academia.

First of all, I'm no longer afraid to ask for an extension! For whatever reason, I used to feel like asking for an extension signalled that I was 'failing' or less than perfect in some way - so I waited until I was being utterly crushed by stress before reaching out. Now my motto is: if you don't ask, you won't receive.

Sometimes, though, asking for an extension isn't helpful or feasible. In any case, the main thought that gets me through a stressful situation is reminding myself that I've survived every other difficult and stressful situation in my life so far. And that makes me incredibly strong, capable of tackling the stresses that life throws at me. Every time, the stress has passed on by - and I'll make sure that I'll see this one through, too.

Read more about the small steps you can take to look after your well-being.

Written by the Student Minds Editorial Team. Find out more about them here.

University life involvement bettering my Mental Health

Wesley speaks on his personal experiences with getting involved with student & university life opportunities and how it's improved his mental health and socialisation skills.

- Wesley Padfield

I was diagnosed with severe depression and anxiety back in around 2015-16 and it really restricted my abilities to socialise, meet new people and study. I remained very isolated as a result of this and avoided social situations. Most of which came about from persistently being targeted for bullying throughout school for my appearance and anything I’d ever do. This was during an important time of my life in my GCSEs, where studying and being in exam halls were fearful for me. Especially around people, I hated to be around, but I just tolerated these difficulties nonetheless as I didn’t have the self-confidence to stand my ground. I constantly felt depressed, fatigued and burned out. I was the kind of person to always stay within myself with feelings of sadness, misunderstanding and bad thoughts. It was an incredibly dark place for me and even harder to climb out of as I had no support network to fall back on in the worst of times. However, I do hope my personal experiences of my mental health in this blog and where I am now can inspire you to believe that no matter the struggle-some headspace you’re in, a helping hand is the biggest small step you’ll ever need.

Upon the completion of my GCSEs, I ended up moving on to Sixth Form which ultimately worsened my mental health. This is because it wasn’t the choice for me at all and in the meanwhile, moving houses and moving schools proved extremely difficult for me since it meant a whole new institution, new people, new environment, new area; it triggered my anxiety in more ways than one. I was told I would fail during my A-Level studies too, which stuck with me throughout and brought me down negatively; feeling like all the work I’d ever do would be pointless, so I just didn’t try. I never had the feeling of feeling welcomed or understood through secondary school or Sixth Form in any matter of activity/academics until I reached University where feelings of acceptance started to arise.

My mental health, therefore, started to improve and my social skills began bettering for the first time in many years. I originally started studying Biological Sciences at University from the completion of College. However, I quickly found out that it wasn’t for me in the slightest and upon deciding on taking a gap year, I was gotten in touch with from a couple of members of staff from the course of my interest, Criminal Justice & Criminology. The staff were incredibly understanding of me right from the get-go, even before I’d even properly enrolled with that course! This made me feel reassured & supported which otherwise wasn’t the case beforehand.

2020 – 2021: The year it started going uphill because of my involvement with the University of Hertfordshire community and how it positively impacted my mental health & well-being. I was welcomed with open arms by my fellow coursemates, which gave me a definition that university was a dreamy place with happy-go-lucky students wishing the best for others. This is where I applied to be a Student Representative of my cohort which I was successful in, and I won the award for Student Rep of the Year along with being the Student of the Year: Criminology. I always got involved with University Societies where I could meet different people & explore different interests outside of my own in order to improve my social anxiety. Through experimenting with meeting many people, I gradually started to love University life more and more. I pushed myself outside of my comfort zone because no matter what, I still believed that staying the same won’t result in change. Keeping an open mind allowed me to endure every duty with a positive mindset because you can’t live a positive life with a negative mindset.

Skipping to 2021, where I applied to be a School Community Organiser and won an award for SCO of the Month. During my 2nd year of studies, I also won an award for my resilience because of the challenges I’ve had to tackle.  Here I am now, I have 12 different awards under my name because of the initial experience I had with University being so positive and MOST IMPORTANTLY, attending many events, getting involved with all opportunities as and when they come about has grown me into such a better person than I’d ever felt like. I now have a clear career path and a support network behind me of lovely people I’ve met through my University life and to them I thank you and TO YOU, I promise, it’s possible and it gets better <3 “Success isn’t just about what you accomplish in your life, it’s about what you inspire others to do.”

We know that experiencing mental health difficulties at university can feel overwhelming. Explore the support that is available at your university and further. 

Heya! My name is Wesley Padfield, I'm going into my final year of University studying Criminal Justice & Criminology and I'm an Events Assistant for the Hertfordshire Students' Union! I'm sharing my story because I'd like to be able to reach out far & wide to those that struggle with their mental health and to encourage everyone speaks out when feeling really low <3

Starting Back at University During January Blues

Lily shares their experience of resuming their studies after the Christmas break and how they manage their winter low mood during this time.

- Lily Charlton

Starting back at university after the winter break was daunting. I had gotten so used to doing nothing. Getting up late, eating unhealthy foods and watching TikTok endlessly. It sounds so silly, but the thought of doing things after weeks of doing nothing, being in my own comfort zone, can actually petrify me. 

I think it’s the thought of having to interact with others and remembering that the real world does exist. The last week of the Christmas holidays was filled with the dreaded January exams – had I revised for them? No. I didn’t think this would matter because the exams were all open book (i.e. I could find the answers using google or my lecture notes). 

Now, I haven’t had the results yet, but as I sat on my bedroom floor completing these ‘easy to pass’ exams, I realised how little work I had put in - I didn’t actually know many of the answers. Normally, this would cause my mood to flatten with thoughts such as ‘I’m rubbish’ and ‘I should just give up’. I had a different perspective this time- what could I do to make sure this doesn’t happen again? I could leave university, but where would that lead me? Or, I could set myself goals- not only would this help me to apply myself at university, but I would also feel better about myself by being better as a person.  

The goals I set were: 

• I will spend less time on TikTok.
• I will work on improving my sleeping habits.
• I will go to all my university classes and lecturers.
• I want to read more books.
• I want to make more effort with my friends.
• I want to get more involved in my university to gain more skills, experience and extend my knowledge.

You see, most of these things aren’t just ‘goals’. I’ve noticed how these are steps anybody could take to improve their mental wellbeing and health in general, which will be proven to help you out the feelings of winter blues and make you feel better about yourself. 

So, if you are like me, and experiencing feeling a bit lost. Why not take a step back for a few minutes? - and think about how things are never as bad as they seem and most of the time, there are many ways to help relieve those stressed and low feelings.  

Since I set my goals, I have looked at volunteering opportunities, setting up a veggie/vegan society at my university and I am being more productive with university work. As a result, I feel better within myself - small changes help create better habits. For example, I have emailed one of my lecturers about a topic they taught the class this week. It may not sound like much, but it is the small steps that add up. Small changes every day can have a very big impact on our overall well being. I think we as humans can be very hard on ourselves and we forget that having time to relax or to think and breathe is all part of looking after our own minds and bodies, and does not make us lazy. So, go easy on yourselves and take care, Lily : )

We know that experiencing mental health difficulties at university can feel overwhelming. Explore the support that is available at your university and further.

I suffer from anxiety, psychotic depression and Borderline Personality Disorder. More importantly, I want others to know (and myself to know) that mental health does not define you. We can achieve anything, it may take extra steps, but remember - going on a longer route, we can see the beauty in things we wouldn’t see on a motorway.

Imposter Syndrome at university

Rowchell shares information about Imposter Syndrome after researching on this topic to help fellow students who are experiencing feelings of inadequacy, incompetence and fraudulence despite the evidence that indicates otherwise.

- Rowchell Green 

Have you ever felt like a fraud? As though you have been placed in a fortunate position that you did not deserve? Or as if somebody else would be more appropriate to fill the shoes that you have stepped in? If you are familiar with these feelings, then you might have heard the word Imposter Syndrome and you would know first-hand, how over-bearing this can be, especially at university. 

Imposter Syndrome refers to the feeling of inadequacy, incompetence and fraudulence despite the evidence that indicates otherwise. With many friends who have been or are experiencing the impact of this issue, I started looking into this problem to try and help them find ways to mitigate those feelings.

Who can be affected by Imposter Syndrome?

Some may find it hard to believe that Imposter Syndrome can impact and affect the lives of individuals from many different walks of life, from a secondary school child to a ballerina, to a banker or even a librarian. Imposter Syndrome is a widespread condition: research shows that 70% of the population experience Imposter Syndrome at least once in their lifetime.

Whilst all humans can be affected by Imposter Syndrome, researcher Sherman has shown discriminations towards different groups could contribute to a higher vulnerability of individuals experiencing Imposter Syndrome among those groups. In societies where women are prejudiced against, females leaders might question whether they are deserving of their success regardless of the external evidence of their capabilities. Racial and ethnic stereotyping could also intensify the self-doubt experienced by ethnic minority students. 

How can we identify Imposter Syndrome?

To understand what Imposter Syndrome is and to remove common misconceptions, it is helpful to look at what the syndrome is not. Imposter Syndrome is not low self-esteem, workaholism or nerves — though individuals may experience these elements alongside having Imposter Syndrome. Three main signs are associated with Imposter Syndrome: the fear of being exposed as a fraud, the sense of fooling others into overestimating one’s ability and attributing one’s success to other factors. These feelings can be all-consuming. 

Imposter Syndrome and university life

Many of us may have experienced self-doubt. In small doses, this feeling of inadequacy can induce determination to disprove these troubling ideals. However, for an individual with Imposter Syndrome, these feelings are more likely to accumulate and produce an overwhelming sensation of fear about being exposed and losing all credibility. 

Evaluation and assessment are common themes of university life. Students are often required to be self-reflexive and self-critical in those processes. With the amount of pressure and tests that students face, whether this is in the form of assignments, group projects, grades, the constant need to brand, network or represent the best parts of ourselves to future employers, teachers or parents, it is understandable that a large number of university students experience Imposter Syndrome.

Starting university can be particularly difficult for people with Imposter Syndrome. Some of us might feel lost at the welcome lecture, finding 100 students sat down, blanked faced, staring at a grinning teacher who tells us that “you are welcome”,  that “the next few weeks may be challenging”, and that “if you made it here then you must be capable, and smart, and knowledgeable“ and everything else which you may think that you are not. It can be hard to hear those words, and suddenly see the corners of everyone else’s mouths turn up, smiling in agreement, smiling in confirmation, that they are smart and capable and deserve to be here, whilst some may think otherwise. So how can we overcome this? 

Small steps to overcome Imposter Syndrome

Fortunately, it is possible to overcome Imposter Syndrome. First, we can pay attention to our thoughts and acknowledge whether they are disabling or empowering in order to navigate the habitual cognitive patterns that we may have. We are also advised to consider our strengths and be appreciative of the fact that perfection is unrealistic, to reduce the high expectations we have of ourselves. Most importantly, it is helpful to discuss our feelings with a trustworthy friend or family — opening up about insecurities or struggles can allow us to make progress in the right direction and receive the support we need. 

If you identify with some of the topics mentioned, I urge you to remember that you are not alone. In that welcome lecture, where 100 of you are sat down, many of you may feel the same way and it is important to know that there are support services available to you — all of you!

** Following studies were consulted when writing this blog:

• The Imposter Syndrome, or the Mis-Representation of Self in Academic Life (Joel Bothello & Thomas Roulet, 2018)
• How to Stop Feeling Like a Phony in Your Library: Recognizing the Causes of the Imposter Syndrome, and How to Put a Stop to the Cycle (Lacy Rakestraw, 2017)
• Imposter syndrome: when you feel like you’re faking it (Rose Sherman, 2013)

Visit Student Space to explore online resources for self-care, access direct support via text, phone, web chat or email and find the support available at your place of study. 

 

 

Hello, my name is Rowchell Green and I am a student at Warwick University. I am studying Psychology with Education studies. I have an extreme passion about understanding human behaviour and bettering the education system. Outside of studying, I enjoy writing blogs and creating content! You can go to my blog The Student Voice to find more academic-related and wellbeing content created by me. 

Binge Eat, Sleep For The Entire Day & Repeat

Nadia shares her story of how her depression has worsened due to university stress and wants to share her story to show anyone suffering that they are not the only one.

- Nadia
 

*Trigger Warning: Discussions of suicide, binge-eating and self-blame.*

 

Facing the day

I wake up, once again, with a horrible headache, despite having slept for an entire day. This feels odd, as I have been battling insomnia for the past two months. Starting the day is often difficult for me as I struggle with negative thoughts about my body and with feeling ugly and worthless. This can cause me to avoid completing University work, and can lead me into a downward spiral of binge-eating. It is difficult to get out of this routine, but I have been to my doctor and have started taking medication, which takes a while to kick in. I am hoping this will prevent the suicidal tendencies I experience in my lowest moments. I’m also hoping it will improve my overall mood; I sometimes feel like I am wasting my life not doing anything – failing University, jobless, and feeling like a constant disappointment. Although I have great friends, I don’t want to burden them with how I’m feeling, but I am so bored and tired of being like this all the time. Writing this blog piece has been a turning point, a reminder that however I’m feeling now, things can get better.

You have gotten through bad times before

I know that I have felt like this before, but have been able to improve and get well. So, I want this blog piece to be a reminder to myself, and to all of you readers, that even when things seem terrible there is always a way forward. For some reason, writing this blog piece makes me feel that I can breathe a bit better. I’d forgotten how much I loved writing, how natural and right it feels for me to express myself in words. Having not felt ‘good’ at anything in a long time, I am really enjoying creating this piece – I’m not sure how I found my way here, but I’m glad I did.

What I’m trying to say is this: writing this blog has enabled me to show how I feel, how I really feel. It’s odd seeing these thoughts on screen, rather than scrambled up in my head, but I hope that whoever reads this knows that they are not the only one going through a difficult time. The fact that writing this has made me feel so much better, shows that just the simple act of writing down your thoughts and emotions can feel liberating. It may also help you to remember the things that made you happy once. For me, this is writing in general, but for you it may be different. Try to engage in those activities you love again, without any pressure on yourself, and see how it goes. You might just surprise yourself. 

 

Find out more about eating disorders and how to support someone. You can also find lots of helpful support and advice on the Student Space website.

My name is Nadia and I am a second-year law student. I am sharing my story because I want to help others, and because I want this to be a safe space for students to share how they feel, without judgement. 

I believe that if we support one another, we can become the best version of ourselves. Remember, you matter.

Sleep rituals for school

Stacy shares her tips for getting a better night’s sleep as a student.

- Stacy

I never struggled with sleep in high school. Sports, academics and extracurricular activities kept me busy and by the time I came home, I could barely keep my eyes open. That all changed when I went away to college. 

In college I didn’t play sports and was strictly there to focus on academics. I had never struggled with coursework in high school, but the intensity, autonomy and pace of college classes made me fall behind quickly. I started looking toward the study habits modelled by successful peers around me.

Many students would hit the library late in the evening, staying there until early in the morning. Thinking that this was normal, I aligned my study schedules with classmates to make sure I could study with them. Coffee became as normal as drinking water and at times I felt like I was merely taking breaks to go buy more fuel for studying. 

Since I was also working part-time during college, my circadian rhythm went awry. I would study all night, get back from the library late, sleep for a few hours and then wake up early to go to work and then class, doing it all over again. Some nights I deemed it easier not to sleep at all since I had drank so much caffeine to study. It became a twisted cycle and although I was studying more, I didn’t see it reflected in my grades. 

When classes ended, I still felt the impending anxieties of future deadlines and exams when I laid my head down to sleep. It was like sleep was no longer a time for rest, but a time for guilt. 

I tried turning on music, TV or watching videos on my phone to tire me out, but the blue light would simply strain my eyes. I would sit up and count how many hours I had until my next shift or class. 

I quickly learned after consulting a sleep therapist that my stress around academics had manifested itself in the form of sleep deprivation and was taking a toll on my body and quality of life. My doctor showed me studies that proved adults need consistent sleep routines and told me to say goodbye to my library night owl friends. 

I had all the signs of poor sleep hygiene and she recommended a few bedtime rituals to help me wind down after studying. I’d like to share what worked for me with you. 

3-4 Hours Before Bed

Setting an artificial “end to the day” is important for workaholics who will likely take their coursework to bed or keep studying up until it’s time to sleep. You need to allow your body and mind time to rest before sleep as it’s difficult to switch from focus to sleep. That could mean changing your location, physically leaving your desk or the library, or scheduling a workout with a friend to help you close the book on your work.

1-2 Hours Before Bed

Practicing some form of mindfulness can be very helpful for handling stress and releasing the cortisol or stress hormone that lurks in your body. Dr. Herbert Benson, director emeritus of the Harvard-affiliated Benson-Henry Institute for Mind Body Medicine, recommends practicing mindfulness during the day, ideally for 20 minutes. “The idea is to create a reflex to more easily bring forth a sense of relaxation,” he says. That way, it’s easier to evoke the relaxation response at night when you can’t sleep.

60 Minutes Before Bed

Turn off your phone! You might have a million reasons to keep your phone on and next to you while you sleep, but even the lingering awareness that it’s there can hurt your chances of sleep. Screens from phones emit blue light that stimulates your body’s internal clock (circadian rhythm), keeping your mind and body awake. Buy an electronic alarm clock to wake you up and keep your phone off and across the room while you sleep. 

I hope that these bedtime rituals can help you the way they helped me. If you are experiencing serious levels of stress you should consult a medical professional. 

Learn more about how you can look after your wellbeing on Student Space.

Hi there! I’m Stacy, an alumna from San Diego State University. I enjoy sharing my personal experiences with stress and offering holistic approaches to cultivating mental health. I’m currently working as a Content Marketing Specialist for Siege Media.

Why making marginal gains at university can do wonders for your mental health

Adam explains the mental health benefits of setting small and achievable goals throughout the year to keep on track at university.

- Adam

Finally, we have just about reached the end of this academic year. Let’s take a breath and recharge our batteries ahead of next year.

Some people say university is for people who are reluctant to work. What a load of rubbish! Assignments piling up on top of you is one of the worst feelings in the world – and people have to work incredibly hard to get their degree. Whilst it can be easy to forget amongst the good times and happy memories, university is not easy – that is for certain – but there are things you can do to make your life a lot easier on campus.

Marginal gains – one marginal gain does not always make a lot of difference – but several can have an enormous effect on your wellbeing.

Back at the end of November, I suffered terribly with anxiety problems. Work in all three of my units was piling up – both naturally and because I had left a couple of assignments quite late – something I never used to do.

The trouble is, I had three deadlines all in December and had none in previous months. My first tip? Set yourself soft deadlines to meet throughout your semesters, even if fellow students on your course do not have the same urgency as you do. In one of my units, I had to create an audio documentary and in order to be successful, I had to treat this assignment as a process as opposed to one deadline down the road.

There were interviews to sort out, music, sound effects and my own narration – all of which needed to be in the piece. Luckily, I sorted myself out after Christmas and implemented that soft deadline strategy to ensure I completed the assignment well before the due date.

The due date was 23rd March amid the coronavirus crisis – so this strategy really did serve me well even though I would be unaware of its brilliant impact back in the Christmas holidays. As I sat in my lecture on 17th March (my birthday!), which turned out to be the last day I was on campus, I was fully relaxed and focused on the assignment that was due in early April as well as my written exam in another unit at the end of March.

That was when I really noticed that the decision to set soft deadlines paid off.

My second tip and marginal gain would be to stay that extra hour on campus when you can – whether that is using equipment in your lecture room or studying in the library. An hour may not seem like a long time – but spending one hour in the library a few times per week could make all the difference between one grade and another whilst improving your mental wellbeing.

Spending three or four extra hours on campus each day I was in (as well as coming in on days where I was not even supposed to in December) was very draining and if I’m honest, not fun at all when the pressure was at its highest.

As someone who commutes to and from university with a journey of well over an hour each way, I was not enjoying my passion anymore approaching the Christmas deadlines. It would have been slightly better if I could do most of my work at home – but I had to go on campus to do it.

When I came back in January, that all changed and I implemented my plan to spend one hour extra on campus every day. Even though I still came in sometimes on days when I was meant to be at home, the pressure was off and therefore it made the journey to and from university a pleasure, knowing I was making small gains that would pay dividends at the end stages of the academic year.

From there, I gave myself incentives for spending extra time at university, whilst improving my mental health and preventing a barrage of anxiety from overcoming me when it came to the time where I had multiple deadlines.

My final tip would be to keep in close communication with staff at the university – both in terms of counsellors and your academic tutors. They are there to help you!

Regrettably, I did not seek counselling at the time when I was really struggling. Although my lecturer was very helpful and reassuring, I should have also taken the time to sort out my own mental health and made use of the counselling services my university currently offers. If I could turn the clocks back and change anything, that would have been it.

There is no shame whatsoever in speaking out about how you are feeling – and I really did let myself down by not doing it as an advocate of raising awareness about it. The important thing is that I learnt from this experience and can take it on board for the future.

The second part of my point is making sure you are in constant communication with your lecturer(s) about your current progress. By keeping in contact with them, you can clarify exactly what they want in your assignments and get the help you need, ensuring you can maximise your grades.

Getting the grades you want can be so motivating – especially when it counts towards your degree and can give you a great platform to build on.

Although these three tips seem like small gains, they can all be a real force combined and can greatly improve your university experience as well as your mental health. Keeping your mind healthy is vital when studying for a degree – and these three steps have helped me to completely change my experience and my grades as well.

At the present day, my passion for journalism is greater than ever and I hope this can help you strive to become your ideal self.

Work hard, play hard, keep speaking out and hold your head up high! 

You can find more resources on supporting yourself on the Student Minds website.

I'm Adam, a Journalism and Media Production student at the University for the Creative Arts in Farnham. Over the past few years, I have written hundreds of articles at both a local and national level - including the Daily Express. As well as writing about mental health, I cover current affairs, sport, politics and education in my quest to serve the general public.

Managing Stress during Covid-19

Claire shares her tips to identify and reduce stress while studying at home

- Claire Tucker

Stress is a part of life. Time pressures, financial burdens, exams, family issues, and a host of other things all put pressure on. Whilst some stress may be necessary and beneficial, too much stress isn't good if we don’t always manage it well. Especially not in a world-wide pandemic, like what we’re facing now. 

Identify the Stress: 

You have to know that you’re dealing with stress if you want to do anything about it. Stress will show itself in many different ways. You could be irritable, battling to sleep, and have tight muscles in your shoulders, neck, and jaw. In my opinion, the worst symptom of stress is the confusion that comes with it, the feeling that you can’t think straight or focus on any one thing. If you want to manage your stress, you need to call it what it is. But more than that, you need to identify what stress you are facing and what is causing it. Here are a few types of stress that you could face in your studies: 

Transferred Stress:

This one is a monster because it isn’t easy to identify. This stress is when others want you to ace that exam, and so you push yourself harder than what you should. This stress also happens when those around you are stressed, and you subconsciously pick it up. For example, when fellow students are talking about an upcoming exam and are sharing their fears about not being prepared. Their stress could make you start to worry about your preparation, and so you start to stress about it too. Right now, your family could be stressed about a variety of things. Questions to ask are: do I feel more stressed after being with a specific person? In a particular area? Talking with a family member about a particular topic? To combat this stress, you could try and limit your time with the person or place that makes you feel stressed. If someone is making you feel stressed, it will help to talk with them about they are making you feel and with someone else so that you can better handle the pressure. 

Environmental Stress: 

There are times when your environment puts stress on you, especially now. I am one of those people who studies best when I am undisturbed. But being at home with my family around me makes this difficult. There’s noise, and then somebody wants tea and wants to know if I’d like a cup. Then the dog wants to play, and the phone rings, and people are moving around me and interrupting my focus. This stresses me because with each interruption, I know it will take me several minutes to get back into the flow of working, and there are other things that I will need to see to later, which means that I need to get my work done now. The best way to combat this is to talk with your family and set up times when they know that you are studying and should not be disturbed. Music that is composed to boost focus helps tremendously as well. 

Stress from Your Plans: 

We all have plans and things we want to achieve in our studies. We all have plans and things we want to achieve in our studies. For me, the pressure that I put on myself to attain the exam results I hope for is a bigger source of stress than the exam itself. In the past, when I didn't achieve my planned grade, I was too tired and burned out to care and I had to take a gap year before I was ready to even think about studying something more. You need to set goals to be motivated in your studies, but you also need to give yourself permission to not reach those goals, or to try again in order to reach them. Especially now. The plans and timeframes you were working with before COVID-19 might not be realistic anymore. You might have to take longer before you finish your studies and achieve other goals. You need to give yourself permission to do that. Don’t give up on your dream or goal, but make sure you’re okay with not reaching it the way you initially wanted to either.

Finally, keeping yourself healthy is one of the best ways of combating stress. Get enough sleep, eat healthy food, and go for a walk each day. Always remember that your overall health is more important than your studies. When this pandemic is over, you want to be able to step out into the world as a healthy human being.

For more information Student Space is here to make it easier for you to find the support you need during the coronavirus pandemic.

For more advice on managing exam stress, click here. For more information on looking after your wellbeing during the Covid-19 outbreak, click here.

I studied Aromatherapy and Herbal Medicine online while being self-employed and living at home. I believe that the only way I was able to achieve this was because I learned how to manage the many little stresses that I faced in everyday life. 

Now we’re stressed out: Top tips to manage in lockdown

Alice shares the activities that have been helping to reduce her stress levels during the Coronavirus lockdown.

- Alice Barrow 

During these circumstances, my stress levels have been through the roof. What started as advice from my university not to travel abroad turned into advice to move out of accommodation three days later, resulting in my world being turned upside-down. And I’m sure you all feel the same as I do. With physical access to university libraries and lecturers limited, as well as the sun now shining, my motivation has plummeted. And, in turn, my stress levels have increased dramatically. Despite my anxiety at this time, I’ve found the following tips to be incredibly useful in taking my mind off our volatile circumstances, and hope they help you too!

1. Have a Routine

It sounds rudimental but having a routine has really given me structure during this uncertain time. I personally plan my day the night before, and so in the morning, I wake up with a plan, raring and ready to go! This keeps me motivated to get out of bed, and not lounge around all day. Even if it's a quick note of what time you want to wake up, what work you want to do, and then how much chill time you need, this will just help put you back into the university mindset, rather than feeling like an unoriented student living at home with no time to yourself.

2. Journal!

I cannot be a bigger advocate for journaling. It has helped me during the toughest times in my life, from A-Level exams, to discussing my mental health, and moving away from home. Personally, I number my feelings (1 being HAPPY HAPPY HAPPY, quite literally in capital letters!) and 7 being incredibly upset. By being able to identify how I feel, I can then ask myself how I can improve this. And that's what I do in my journal - I literally have a conversation with myself and ask how I can better my mood, as if it’s somebody else asking me those questions. This way, you can find the source of your stress, and so be able to try to alleviate it.

3. Exercise

I’m not a sporty girl. I’ve been a sailor my whole life, and the idea is that you sit in the boat! Running is not my forte, and I imagine never will be. However, one thing that's been helping me immensely is basic strengthening exercises. I’m talking mat workouts like stretches, planks, Pilates-style movements for literally 20 minutes. It helps both with my mood and to improve whatever back pain I have from being scrunched over a desk! So, put on an episode of your TV show of choice, and 20 minutes later I guarantee you’ll feel much better.

4. Balance Creative Time and Academia

As this is exam season, we’re all stressed. With a pandemic and online exams (for some) on top of that, the stress can be overwhelming. Whilst I could spend all day revising (or all-day procrastinating) the best thing to do is to find a balance between the two. This links to scheduling your day; schedule in academic time, so that the source of your stress is being addressed, but also include time to breathe, to be creative, to unwind and create something beautiful! It will boost your mood immensely. (Bonus tip if you have a garden to do this in the sun!). Most importantly, don't compare yourself to others. In a recent poll on my university’s Facebook page (I go to Exeter), the average student was spending 1-2 hours a day doing work. So, if you get half an hour in, great! You’ve still done some work, and you should be proud of that. Remember, we are not just revising at home, we are revising at home during a pandemic.

Finally, remember, this is a challenging time for all of us. It may feel chaotic, but together we can get through this. Stay strong and stay safe!

For more information Student Space is here to make it easier for you to find the support you need during the coronavirus pandemic.

For further information on COVID-19 and looking after your mental health, click here.

My name is Alice Barrow, and I'm a Law student at Exeter University. As an overachiever, I think it's so important that we look after our mental health, and make sure our daily stress levels are manageable. I shared these top tips to help others who may also be finding this experience incredibly stressful!

Wellbeing Tips and Tricks for the Exam Period

Sonali shares five tips for looking after your wellbeing and revising productively during the exam period. 

- Sonali Bachu 

Even as a 22-year-old, the scariest time of the year for me is exam season. Whether it’s the pressure to perform, severe time constraints, or even the intense hand cramps, believe me- as a Masters’ student, I’ve been through it all. The good news is that I’ve picked up a couple of tips and tricks over the years that help me get through my exams stress-free (well, stress-freeish. But, trust me, these tips are so simple, and can be so effective).

1. Scheduling

As simple as it seems, my first tip is scheduling. Now, this doesn’t have to be complex at all. Sometimes, just simply writing down everything you need to study and creating a revision timetable can make it seem like less of a struggle. Not to mention, embracing the incredible satisfaction of ticking things off your schedule makes you feel in control, and helps efficiently plan your time. 

There have been times where pursuing my MSc Marketing Master’s course has felt like a scary rollercoaster ride. Like, a ride where you never know when the drop is going to be, but when it comes, you’re zooming down at the speed of light! Scheduling helps me realize and understand that I will eventually make it back up by giving me a solid list of tasks with the exact amount of time I’ll need to complete them. And, at the end of the scary bits, you realize you actually really enjoyed the ride all along.

2. Prioritising

This may seem like I have it backwards, but my second tip is to study the worst first and save the best for last. I find that it’s less stressful to start with the topics you find difficult so that you give it the adequate time you require to concentrate and understand, without the added pressure of time. You will also feel less stressed studying material you understand closer to the exam!

3. Healthy Eating

I don’t know about you, but when it comes to exam season, I’m a huge stress eater. But, stress eating is counter-intuitive as unhealthy snacking drains you of energy and makes you feel sleepy, rather than giving you the energy to study. My tip is to snack a lot, but snack healthy. And, I know, this is way easier said than done, but your body will thank you. Fruits, vegetables, and nuts are extremely important brain enhancing foods to help you concentrate and keep you full of energy. 

4. Staying Connected

Reading blogs such as the Student Minds Blog is a constant reminder that I’m not alone and helps me organize my thoughts and workload more efficiently. This is one of my favourite blogs to read because it’s curated by a bunch of students and encourages a community-like feeling. I also recommend checking out Love Learning Tutors Blog for more study tips, help and information; it helped me figure out how I learn best and if learning is enjoyable, it become a joy rather than a chore :) 

5. Taking Breaks

My final and favourite tip is to take breaks, but not at the rate of procrastinating. I like to re-energize my brain by taking timely breaks away from studying and focus on myself. Rewarding yourself with self-care is crucial during exam season. Whether it’s dancing to your favourite song, or getting out and going out for a run, I’ve learned that it’s important to keep your body as active as your brain, and not spend breaks glued to social media to add on to the information overload in your head.

Here's hoping these tiny tips help you crush exam season!

Click here for more tips and resources for managing exam stress. 

Hey there! My name is Sonali Bachu and I’m a Post Graduate student currently completing MSc Marketing at the University of Bath. I find exams to be super stressful sometimes, but these tricks help me get through exam season :) 

Finding Time for your Mental Health When You’re Studying and Working

Fern shares her experience of establishing a positive work-life balance and finding ways to take time out for self-care while studying and working at university.

- Fern Francis

During my second year, I discovered that I enjoyed earning a little extra money while studying. 

Initially, my small number of timetabled contact hours coaxed me into signing up for odd jobs as a campus tour guide. I loved the flexibility that my degree course gave me when it came to picking and choosing my shifts. I even reasoned that having a little extra cash was the perfect way to pamper myself with some treats along the way! Working was a pleasant break from studying. It got me outside and talking to people, which helped to challenge my feelings of social anxiety. 

I had felt very nervous during my first year, but by my second year, I had established a good support network of friends. As the number of hours I worked grew, my confidence increased, and I began to feel much more settled at university. The more I worked, the more emails about casual work opportunities I seemed to receive, and I found myself amassing work commitments at a rapid rate. I didn’t like turning down opportunities and it felt good to be working. 

Employability after my degree weighed heavily on my mind, and I wanted to feel more confident about my chances of being able to find work after graduation. Regularly adding new skills to my CV gave me a sense of achievement and helped to alleviate my employability concerns, but within a few weeks, my friends started to comment that they never saw me at society meetings because I was always working.

At home, I found myself rushing through domestic tasks, or neglecting them completely, as I hurried from one work commitment to another. I started to rely on quick meals and felt too busy to think about maintaining a well-balanced diet. I didn’t realise the effect this was having on me until I returned home during the holidays and a concerned family member pointed out that I had lost weight. As deadlines approached, feelings of stress and anxiety began to creep in, as the amount of unfinished reading that I had been putting off from one week to the next, began to catch up with me. I started to feel overwhelmed and began sleeping badly. 

By the end of the Easter holiday, I felt as though I was no longer in control of my university work and that I was at risk of failing. I began procrastinating by taking on extra shifts and started to skip lectures to avoid extra academic work. Missing lectures left me feeling negative about my progress and I began to feel overwhelmed by everything in my day-to-day-life. 

Initially, I felt reluctant to approach university support services because I didn’t believe I could spare the time. My situation reached a critical point when I stayed up for several nights to complete an assignment I had fallen very behind on. Aware that the work I had produced was not my best, I approached my academic tutor for support and explained my situation. 

It was a difficult conversation to have at first, but through talking about the situation with someone removed from it, I was able to recognise that I had allowed my work-life balance to tip too far in one direction. My tutor was very understanding of my situation. Together with my tutor, I was able to work out how many hours I would need to complete my reading, and how many hours I actually had spare to use for part-time work and self-care. 

It took time for me to redress my work-life balance and feel in control of my university workload again, but through this journey, I have found the following tips useful: 

Plan your week in advance: 

Know how many hours you should set aside for each class and put this in your plan. Make sure to include time for self-care activities too. Household chores are important, but it’s okay to pencil in time to watch a TV show at home, or just do nothing! 

Tell your tutor or student support services when you’re starting to feel overwhelmed: 

Your tutor and support staff are there to help you and have experience supporting students through difficult situations. By approaching them early, they can assist you to put the right support in place before it becomes urgent. 

Employability is important, but it’s okay to say no to a work opportunity: 

Saying no can be very difficult, but it’s okay to decline a work opportunity to catch up with university reading or to make time for self-care. Successfully balancing a university course and outside work commitments is an excellent way to demonstrate your time-management skills to future employers! 

Keep in touch with your friends: 

Spending time with your friends is an excellent way to relax. It can also be an opportunity to talk about the things that are worrying you in a less formal setting, with people you trust who may have experienced similar feelings.

For more information and support on looking after your wellbeing at university, click here.

I'm Fern, I am a recent graduate in History and Archaeology at the University of Southampton. I currently work in student support services. In 2020/21, I hope to resume a Postgraduate course in Biomedical Egyptology at the University of Manchester.

Don't Bury Your Head in the Sand!

Laura talks about her experiences with mental health throughout medical school and the importance of asking for help early.

- Laura Owler

I never thought it would happen to me. Anxiety happens to people who worry. To people who get stressed about every detail. I thought it was more of a personality trait than an illness. I’m not an anxious person, I thought. I always thought people who have depression are negative, lazy and didn’t do enough to help themselves. I didn’t understand. 

I was exposed to suicide at a young age. It blew my mind that people at my school felt that hopeless that they could do that. I saw its effect on a whole community. I thought I would never consider it. But then I got that low. It’s not a selfish decision, in fact it feels selfless, and like you’re a massive burden and it’ll be a relief to everyone. It’s a dark place that is incomprehensible until you’ve been there. I also thought people with mental health difficulties wouldn’t make good doctors. They would never cope in a stressful environment. I went through years of naivety and blissful ignorance. It then crept up on me. 

The first few times when I felt hopeless and hated myself and my life, I used avoidance tactics such as watching endless episodes of comedy, pushing my body to its limits in triathlon training and getting blackout drunk. For a brief period of time it did work. I recovered and it cemented my belief that I wasn’t ill, that I could help myself. Friends encouraged me to talk to someone, but I never did. 

By 4th year, I was very much in denial of my own mental health. I used avoidance tactics all year and it almost worked. Almost. I made excuses: I was just stressed,  everyone was in the same boat. The year was 42 weeks long with lots of emotionally taxing placements and an unrealistic workload. This, alongside a 20% fail rate, made for a real battle with any pre-existing demons, as well as bringing in new demons. I wasn’t coping. I ended the year underweight, exhausted and seriously unwell. I failed my exams,  and I cried all day. I was on holiday, and again buried my feelings and continued like nothing had happened.

When I got back, things were bad. I couldn’t concentrate. I had no self-belief. With resits coming just 1.5 weeks after results, I had no hope. There simply wasn’t time to get the right help. My friends were there for me and eventually I told my parents how awful I was feeling, and my mum came to stay. 

I had to start the next year before knowing results and if I’d be staying. That was hard. I refused to go to the year group photo as I knew I wouldn’t be there for long. I saw the GP for extenuating circumstances, they gave me some medication and waved me away. I agonised over the decision whether or not to take them. In the end I did –  I was desperate, I’d try anything. A good friend recommended a different GP, I saw her and felt super supported. I was referred for CBT on the NHS. I recovered. A mix of settling into a new year, being surrounded by supportive friends and family, therapy and medication helped. But that wasn’t the end. I had a good year. I spent more time with friends, got into a relationship, started to excel on academically and I signed up for an ironman. Because I felt well, I felt like I had to make the most of it. 

Ironman training was hard. Starting 5th year was hard, I went from knowing all the answers to once again feeling overwhelmed. I had also accidentally come off my medication, I kept forgetting to take them and felt I didn’t need them anymore. I moved house, with housemates who weren’t around as much and didn’t know me as well. The ironman didn’t go to plan due to flooding. Multiple things contributed to poor mental health once again.

One night I went to bed early as I was shattered, and I couldn’t sleep. My heart was pounding, and my thoughts were spiralling anxiously. I booked a GP appointment and restarted the medication. The problem with antidepressants is that they can take weeks-months to work and a possible side-effect is worsening  anxiety and/or suicidal thoughts. Great. The next few months were a real battle. I got lower than I’d ever been. I would go to bed at night hoping not to wake up with the awful physical anxiety symptoms and having to go through it all again. 

I started another medication, which helps anxiety and sleep. Eventually, 3 months later I recovered. I had a total of 7 days off placement. For me, being busy distracted the anxiety and was an outlet for the nervous energy. It doesn’t work for everyone, but it worked for me. My medical school tried to push a year out, but wow am I glad I didn’t. I’m proud and grateful to say that I passed my final exams and will start working as a doctor in August. I am pleased I have insight into my condition and know what helps me. I truly believe I now have a lot more empathy and maturity and that it will help and not hinder me in my career.

For information on how to look after your mental health, visit the Student Minds website here. 

My name's Laura, I’m a final year medical student, hoping to eventually become a children’s psychiatrist. Outside of med school I’m very keen on sports - triathlon, cycling and climbing mainly. I am really excited to be a Student Minds press ambassador this year to help share my story and raise awareness of the struggles students are facing.