Exams are stressful. We've put together everything you need to get through them feeling supported and not just getting by.
At a glance
- Manage anxiety: grounding techniques and breathing exercises are evidence-based and effective
- Protect sleep: memory consolidates overnight; all-nighters cost more than they gain
- Move daily: 20 minutes of movement reduces cortisol and improves focus
- Eat and hydrate: skipping meals disrupts concentration more than most people realise
- Stay connected: isolation makes exam stress significantly harder to carry
Exam periods are stressful, and that is completely normal. How you look after yourself during this time makes a real difference, not just to your wellbeing but to how you actually perform.
Managing exam anxiety
Anxiety before and during exams is near universal. The problem is not the feeling itself; it is when it begins to interfere with your ability to function. If you notice your thoughts spiralling, try the 5-4-3-2-1 grounding technique: name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste. It sounds simple. It works.
Controlled breathing also helps. Breathe in for 4 counts, hold for 4, out for 6. Two minutes of this before you walk into an exam hall makes a measurable difference.
Protecting your sleep
All-nighters feel productive but they genuinely are not. Sleep is when your brain consolidates memory, which means the revision you did today will stick better after a full night's rest than after cramming until 3am. Aim for 7 to 8 hours, keep a consistent wind-down routine, and treat your sleep as non-negotiable.
Studying smarter, not longer
Study tip: Try the 50/10 rule: study for 50 minutes, then take a proper 10-minute break away from your screen. Your focus will last longer across the day and you will retain significantly more than if you grind through without stopping.
It is also worth knowing that switching between subjects within a session, known as interleaving, leads to better long-term retention than drilling one topic for hours at a time. Variety in your revision is not procrastination; it is an evidence-based technique.
Movement and nutrition
Even 20 minutes of movement each day, whether that is a walk, a stretch or a cycle, reduces cortisol and improves concentration. You do not need a gym session. Stepping outside between revision blocks is enough.
Skipping meals or relying on caffeine disrupts mood and focus more than most people realise. Keep snacks nearby, drink water consistently, and try to eat at least one proper meal a day. Your brain needs fuel to work.
Staying connected
Isolation makes everything harder. Check in on your flatmates, message a friend, come into the SU. You do not need to be feeling well to reach out; in fact, that is exactly the right time to do so.
When it is more than exam stress
Please reach out: If what you are experiencing goes beyond revision pressure, real support is available to you. You do not need to be in crisis to use it, and reaching out early is always the right call.
- SOAS Wellbeing Team — free, confidential support from SOAS. Drop in or book an appointment. Visit Wellbeing Services
- SOAS SU Advice — independent advice on extenuating circumstances, academic issues and more. Get advice
- Samaritans — free, 24 hours a day, 365 days a year. Call 116 123
- Shout — free text-based mental health support, available 24 hours a day. Text SHOUT to 85258. giveusashout.org
We have also put together a short wellness booklet with more detail on all of the above. Download it here.