Introducing the Mayor’s Youth Council Health and Well-Being Column! Each month, we’ll share fun, relevant, easy-to-follow mental health tips through the Youth Central newsletter, giving you the tools and support to prioritize your well-being with new topics and advice every month!
Your Guide for the 2025 Exam Season!
Wait.. What Even is Exam Stress?
Exam stress is a 100% natural response to the pressure students feel, especially during this time of year.
Many students feel the weight of expectations, whether from family, teachers, or themselves, to perform at a certain level.
It is crucial to accept and realize that it’s more than okay to not excel at everything you do. Success is not defined by one test, and failure in one area does not diminish any of your past achievements.
It’s important to recognize that stress isn’t inherently bad (although it often feels so)—it can actually be a tool for growth if approached with the right mindset. Instead of seeing stress as something to fear or avoid, try reframing it as a sign that you care about your success and are pushing yourself to improve.
This can come from distinguishing between eustress, which is the motivating kind of stress, and distress, which can feel overwhelming, can help you understand your emotions and take steps to manage them effectively.
Find a Technique That Helps YOU! Study Techniques
Finding study techniques that work for you is an essential part of preparing for exams. Give these a shot!
- Active recall, which involves testing yourself by writing down everything you know about a topic without using your notes. Afterward, you can review the material to fill in any gaps. This process not only strengthens your memory but also highlights areas that need more attention.
- Mind mapping, which allows you to visualize connections between ideas using colors, drawings, and patterns. Draw out concepts, explain them to yourself and connect topics with color coding, lines, the possibilities are endless! This technique allows association of concepts, making it easier to retain and recall information.
It’s important to remember that there is no “right” way to study. Learning is a personal process, and what works for one person may not work for another. The key is to experiment with different approaches until you find what helps you feel prepared and confident.
So What Do I Do Now? Tips to Manage Stress
Recognizing your stress is the first and most important step in managing it. Stress often stems from feeling out of control, so take time to identify which factors you can influence and which you cannot.
For example, you can control how much time you dedicate to studying and the techniques you use, but you can’t control the content of the exam or how it will be graded. Here are some tips to manage this stress!
- Making a list of these controllable and uncontrollable factors can help you focus your energy where it matters most, rather than worrying about things that are beyond your influence. Remind yourself that the effort you put in will reflect in your results, and stressing over the unknown will only distract you from what you can achieve.
- Writing down your thoughts without worrying about spelling, grammar, or structure can help you process your feelings and pinpoint the exact source of your stress. Are you feeling pressure because of grades, family expectations, or university plans? Writing your thoughts could help find the root cause
There is ALWAYS Time to Prioritize Yourself!
To manage your stress, your number one priority should not be your exam, even though we attempt to divert all our energies to it, it should be YOU. Remember that your wellbeing plays a role in your exams. Your wellbeing can be improved with simple habits to be incorporated into your exams schedule, there is always time, you just have to make it!
- Sleep
The most overlooked and neglected aspect of a student’s lifestyle, sleep. It is also the most given advice, but it’s for a reason. If you want that grade, but fail to sleep, it makes it almost impossible for your brain to fully focus or consolidate your memories without its 7-9 hours of rest. If this is somehow completely impossible, napping is your best friend. Take a nap, whether 15 minutes or an hour, the more rest incorporated into your routine, the higher your chances at success.
- Disconnect Yourself
During January, many of us find ourselves cooped up in school or home tirelessly working through study sessions and exam prep, and when not we occupy ourselves with our devices. While this focus on studying is commendable and important, it is just as essential to step away from your desk and spend time disconnected from both studying and devices. Although at this time of year, going outside can be challenging, attempting to spend 5-10 minutes, either going on a walk to a coffee shop for a snack, or even using transit to study at the library. These breaks serve as a mental reset, even the smallest change in scenery can change your outlook and get you ready to refocus!
Final Wishes To Everyone!
Exam season can be challenging, but it’s also an opportunity to develop resilience and discipline.
Stress doesn’t have to be an obstacle, it can be a motivator if you learn to manage it effectively. With the right study techniques, a focus on what you can control, you can approach exams with confidence and a sense of preparedness.
Be patient with yourself and trust the effort you’ve put in. Good luck this month, be kind to yourselves!