Prioritizing Mental Health: Key Strategies for Students During this Exam Season
In light of the intensity of university life, it’s important for students to adopt helpful ways that can help with their mental health and have a sense of balance.
Illustration By: (Hannah Arabella Gabling // The Underground)
As exam season begins , the mental health and well being of students is a concern. The stress associated with academic performance, keeping up with deadlines, and the ability to balance many commitments can create a stressful environment. This can lead to stress, depression, and burnout. In light of the intensity of university life, it’s important for students to adopt helpful ways that can help with their mental health and have a sense of balance. Let’s look at five effective strategies that students can use to take care of their mental health during difficult times.
1. Practicing mindfulness techniques
Mindfulness allows for paying attention to the present moment without judgment, and it can be an effective way for reducing stress. When feeling overwhelmed by exam preparations or other academic pressures, mindfulness techniques such as deep breathing, guided meditation, or even walking can help with staying grounded and calm. These techniques can lessen anxiety levels, improve emotional regulation, and enhance focus : Mindfulness meditation: A research-proven way to reduce stress
A quick mindfulness exercise that can be effective in moments of stress is the box breathing Box Breathing Exercise | TAKE A DEEP BREATH | Pranayama Series technique. This exercise allows students to focus on breathing in for the count of 4, hold their breath for 4 counts, and breathe out for four counts. This practice helps with attention to the present, reducing feelings of overwhelm.
2. Regular Physical Exercise to Boost Mood and Energy
Physical activity is not just about staying fit; it’s also an important aspect of mental health.For students, it might seem a bit challenging to find time for physical activity, but even a short walk, performing yoga, or a few minutes of stretching can make a huge difference in mood and well-being. A Sequence to Help You Commit to Daily Yoga Practice
Exercise can also serve as a healthy distraction from academic burnout, allowing students with a mental break. Involving regular movement into the daily routine can improve sleep patterns, increase productivity, and help students feel more energized and ready to tackle their academic tasks. Later School Start Time: The Impact of Sleep on Academic Performance and Health in the Adolescent Population - PMC
UofT students have access to all gym facilities regardless of which campus you attend.
3. Effective Time Management to Reduce Stress
One significant stressor for students, especially during exam season, is the feeling of being overwhelmed by deadlines and responsibilities. It is okay to feel this way, but to manage this, effective time management becomes a crucial skill. By creating realistic schedules and breaking tasks into smaller, manageable parts, students can reduce the pressure of ongoing deadlines and avoid last-minute cramming.
With the help of planners or digital tools such as notion, evernote, students can prioritize tasks, set aside specific times for study sessions, and ensure that there is also time for rest and personal activities. Many students can benefit from a digital tool or physical planner, as this can help with reducing procrastination, improve concentration, and ensure students remain focused without the feeling of burn out.
4. Seeking Support from Peers, Counselors, or Faculty
Mental health challenges should not be faced alone. It’s important for students to know that help is available when they need it. Reaching out to peers, counselors, or faculty members can provide emotional support and practical advice during stressful times. Peer support groups, where students share common experiences, can also offer comfort and a sense of community.
The Health & Wellness Centre provides students with valuable resources that can help students navigate periods of intense stress or anxiety. There are also workshops or one-on-one sessions focused on stress management, coping strategies, and academic support. Opening up about mental health struggles, whether with friends, family, or professionals, can ease the burden and foster a sense of connection and relief.
5. Setting Realistic Academic Goals to Avoid Unnecessary Stress
Setting goals that are both challenging and achievable is an essential part of reducing academic stress. Students often place excessive pressure on themselves to achieve perfection, which can lead to feelings of insufficiency and anxiety. Instead of striving for unrealistic outcomes, students should set clear, measurable, and attainable goals for their school work.
For example, breaking down a large project into smaller, and specific tasks can make it feel less daunting. Additionally, students should recognize that it’s okay to ask for help when they’re struggling, whether it’s from a tutor, a professor, or a classmate. Having a mindset focused on progress rather than perfection can reduce anxiety and foster a healthier academic approach.
Building Resilience and Balancing Life
By integrating these five strategies into their routines, students can not only reduce stress but also build resilience, increase focus, and approach their studies with a more balanced perspective. Prioritizing mental health is essential for navigating the challenges of university life, especially during high-pressure periods like exam season.
Taking proactive steps to care for mental well-being, such as practicing mindfulness, exercising regularly, managing time effectively, seeking support when needed, and setting realistic goals, can have a huge impact on both academic performance and overall happiness. With these tools in hand, students can tackle exams and university life with greater ease, fostering a healthier, more sustainable university experience.
