How to Take Care of Mental Health During an Intensive Exam Session

The Impact of Stress on the Body and Mind

Stress is a natural reaction of the body to challenges and tension. However, during exam periods, excessive stress can have a destructive impact on mental health. Chronic tension increases cortisol levels, which limits the ability to process information, makes decision-making difficult, and negatively affects memory. Students experiencing high stress levels often face sleep problems, further reducing cognitive abilities.

Research published by the American Psychological Association shows that chronic stress can decrease concentration and memory by up to 40%. In Poland, studies conducted by the Foundation for Polish Science indicate that 67% of students struggle with sleep difficulties during exam periods.

Why Is Sleep So Important?

Sleep is a time of intense brain regeneration when memories and information learned during the day are consolidated. Pulling all-nighters results not only in fatigue but also reduced learning efficiency. Sleeping at least 7–8 hours is an essential part of recovery, ensuring proper brain function. Sleep deprivation increases the risk of anxiety and depression. Studies prove that people who regularly get enough sleep perform better on exams.

To improve sleep quality, create a comfortable sleeping environment. A cozy bed, soft bedding, and optimal conditions—silence, darkness, and a suitable temperature—are crucial. Supplements supporting sleep and warm herbal teas, especially lemon balm before bed, can also be helpful.

Interesting Statistics

• According to Harvard University, people who sleep less than six hours a night achieve 30% worse results in cognitive tests.
• Over the past 50 years, the average sleep duration for adults and adolescents has decreased by about 1.5–2 hours daily.
• The World Health Organization warns that inadequate sleep contributes to emotional problems in nearly half of people aged 18–25.

How to Create the Optimal Study Environment

Your study space should promote focus and efficiency, as chaos and disorder can easily distract and reduce productivity. Here are some practical tips:

• Keep your study area organized, especially your desk, to avoid distractions.
• Choose an ergonomic chair that provides comfort and spinal support.
• Position your desk in a well-lit area with natural light.
• Invest in a lamp with adjustable color temperature (white, slightly cool light is recommended for studying).
• Add elements that improve comfort, such as blankets, cushions, potted plants, lamps, or your favorite tea mug.
• Aim for silence or study with relaxing music.
• Eliminate major distractions—put away your phone and turn off social media notifications.

Brain-Boosting Nutrition

The right diet can significantly improve cognitive abilities and concentration. Foods rich in healthy fats, B vitamins, and antioxidants support brain function. Include nuts, fish, chia seeds, avocados, berries, and dark leafy greens in your daily meals.

Avoid processed foods and excessive sugar, which cause energy crashes and worsen your mood. Proper hydration is also crucial—regular water consumption positively impacts both body and mind.

Sample Meal Plan:

• Breakfast: Oatmeal with nuts, berries, and banana for extra energy.
• Lunch: Baked salmon with millet and spinach, accompanied by steamed vegetables.
• Snack: A handful of almonds or hazelnuts and natural yogurt.
• Dinner: Salad with avocado, chicken, pumpkin seeds, and arugula, drizzled with olive oil.

For more on concentration-supporting diets, visit this link.

Relaxation Techniques and Breaks

Rest is just as important as studying during exam preparations. Relaxation techniques reduce tension and improve focus. Simple breathing exercises, such as inhaling for four seconds, holding your breath for four seconds, and exhaling for eight seconds, effectively calm the mind.

Incorporate meditation or mindfulness practices to focus on the present moment. Simple techniques like mindful breathing or body scanning help calm thoughts and relax the mind. Regular physical activity, such as walking, swimming, yoga, or dancing, can also have great effects—exercise not only relieves the mind but also boosts endorphin release, improving mood and energy levels for upcoming challenges.

How to Handle Pressure

During exam sessions, develop a realistic study plan, breaking the material into smaller portions. This helps maintain consistency and prevents feeling overwhelmed. Dedicate time daily for relaxation—whether by listening to music, doing breathing exercises, or chatting with loved ones. Short breaks between study blocks allow the brain to process information and avoid fatigue.

Apps like Headspace or Calm can help organize relaxation and reduce tension. Consider keeping a gratitude journal or simply jotting down your thoughts on paper or in a digital file—this simple yet liberating exercise can help you better understand your emotions and release accumulated stress.

Research conducted by Cambridge University confirms that just 10 minutes of conscious relaxation a day can lower cortisol levels in the blood and improve overall well-being.

Support in Difficult Times

When pressure exceeds your individual capacity, seek professional help. Most universities offer free psychological consultations, which can be an invaluable source of support. Conversations with loved ones or participating in support groups are also valuable for managing difficult emotions. Sometimes, simply expressing your feelings can bring relief and a new perspective on the situation. Asking for help is not a sign of weakness but proof of strength and care for your own health.

Conclusion

Caring for mental health during an exam session requires a comprehensive approach. Regular sleep, a balanced diet, a well-organized study space, and relaxation techniques help maintain emotional and intellectual balance. If needed, don’t hesitate to seek help from specialists or loved ones—quick action can prevent more serious problems. Good luck with your exam session!