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3 Ways to Help Relieve Stress for Exams

Posted on August 18, 2019 by Chad Pegura | 49 comments

3 Ways to Help Relieve Stress for Exams

When exam time comes around, students everywhere scramble to study. The late nights, the take-out food, and the long hours can take a toll on the body. Not only is there the stress of doing well on exams, but there are also the added effects that lack of sleep and intense studying can take on the body.

Physiological Effects of Stress on the Brain

Stress can affect anyone who is going through something difficult in life. Though small bits of stress can keep the senses in check, chronic stress can lead to long-term issues. Stress triggers physiological reactions that can be problematic over time as they can harm both the body and the brain. Studies show that chronic stress can actually shrink the brain, which leads to cognitive impairment by affecting the area of the brain that is responsible for memory and learning.

Other physiological effects of stress can include:

  • Forgetfulness
  • Reduced problem solving skills
  • Irritability
  • Apathy
  • Depression
  • Anxiety

Physical Effects of Stress On The Body

Physical effects of stress can be even more concerning, as they can lead to significant problems such as heart disease, high blood pressure, and diabetes. Chronic stress can cause the digestive, reproductive, and excretory systems to stop working properly. Common physical effects of stress can manifest as:

  • Fatigue
  • Headaches
  • Chest pain
  • Insomnia
  • Stomach pain and nausea
3 Ways to Help Relieve Stress for Exams

    Three Ways to Reduce Stress

    Too much stress at any time can be bad for your health, but at exam time, the stress can intensify causing a loss of focus and an inability to retain information, which can lead to even more stress. It’s a cycle that must be broken. In order to give yourself every opportunity to do well during exam season, here are three ways you can relieve stress when it matters the most.

    1) Make time for rest and exercise - It is important to get enough sleep when your body is going through a stressful time. Sleep is when the brain and body repair/rejuvenate, so get those 40 winks whenever you can. Even short naps can be beneficial.
    It’s just as important to get some exercise when you’re dealing with stress. Take time out to play tennis, take a hike, or do some yoga. Exercise can release feel-good hormones in your brain and ease tension in your body.

    2) Watch what you eat - It might be easy to grab fast food, but the items you find at the drive-thru won’t nourish your brain and body. Be sure that meals include plenty of protein, complex carbohydrates, and healthy fats.
    Stay away from processed foods that can weigh you down. They often contain high levels of sodium that can make you feel bloated and elevate your blood pressure. By eating small meals regularly you won’t experience a dip in blood sugar levels. Also try to steer clear of caffeine, which is a stimulant that can make you jittery.

    3) Use essential oils - There are many ways in which essential oils can help ease stress during exam times, as well as at other times in your life. Use them in an essential oil diffuser, inhale right from the bottle, or dilute in a carrier oil and use for a relaxing massage.

    Lavender essential oil is highly beneficial for helping relieve insomnia. It contains calming properties that can lead to a better night of rest.

    Neroli essential oil can be used to help soothe the symptoms of anxiety during test time. In one study, Neroli oil was found to have anxiety-relieving properties that have a calming effect on the brain and body.

    Ylang-ylang essential oil can reduce stress and anxiety, but it can also improve your mood. One study showed that using ylang-ylang oil improved the self-esteem of the participants, which can be very helpful to college students at a time when confidence is important.

    Peppermint essential oil can be used to relieve nausea and ease headaches, but it can also help improve performance or energize your mood. Studies have shown that peppermint oil can improve physical performance in athletes, as well as visual and audio reaction times. Peppermint oil can also increase memory, improve problem-solving abilities, and increase retention.

    Essential oils can also be used to boost energy levels and uplift mood. Some of the best essential oils to use during study time include:

    • Orange
    • Grapefruit
    • Bergamot
    • Lime
    • Basil
    • Eucalyptus

    These stress relieving tips can be used by anyone who is battling a stressful situation. Whether its crunch-time at the office or chaos at home, these techniques can help you ease the tension and anxiety that comes along with everyday life.

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    3 Ways to Help Relieve Stress for Exams

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    25 Responses

    LA RO
    LA RO

    August 27, 2019

    Thanks for this useful & nice article, I got many important tips from it. For more details on essential oils & its benefits Please Check our blog types of essential oils,its benefits & uses

    Cassandra D
    Cassandra D

    August 26, 2019

    Thank you for the information.

    Jamie Johnson
    Jamie Johnson

    August 25, 2019

    Thx for sharing this article! I really could have used all these tips when I was in college. But, I still graduated anyway! That’s all I wanted to add. Whether it’s high school or college, but especially high school, kids need to remember one really important things about exams, they are just tests! It may seem like the end of the world to someone if they do badly on an exam, but it is usually never as bad as one thinks. And, if someone does fail an exam, go talk to the teacher/professor. I learned in college that most teachers will cut you some slack, including retaking an exam, if you just TALK TO THEM! And DON’T make excuses! Simply tell them honestly why you think you did poorly. Maybe you didn’t understand the material enough, maybe you didn’t go to class enough, or maybe you just have test anxiety and freaked out! It happens! But all a teacher knows by your test is how well you scored. That’s like reading a scale to see what kind of person you are. And one last thing, go easy on yourself if you do badly on an exam and make a conceded effort to do better! Oh and P.S. Cramming DOES work! But you will also forget EVERYTHING as soon as you’ve taken the test! Thx again for sharing this!

    Eohlk
    Eohlk

    August 25, 2019

    Nice to know about these.

    Christine W.
    Christine W.

    August 25, 2019

    When I was in college, I was in my late 30’summer and learned about the relaxation properties of lavender. Now I always have lavender scented candles in my home.

    Emila
    Emila

    August 25, 2019

    Nice article! For me the best is Frankincense oil, I like to use it before bedtime.

    Kim
    Kim

    August 25, 2019

    Essential oils are the best for “self love”, running a diffuser with oils is the perfect way to center my thoughts and help me to de-stress and focus in the important things!

    Dawn M.
    Dawn M.

    August 25, 2019

    I love essential oils. I’ve been using them and other ways of natural healing for decades. If not for the oils, I would have long ago been put on some serious meds and then I wouldnt have a life with my family

    Irena Matković
    Irena Matković

    August 25, 2019

    I need this. Thank you!

    Sue E
    Sue E

    August 24, 2019

    My daughters told me about the benefits of the different aromas and also of oils. They have helped me with some of the pains in my hands and the aromas help me with the stress I go through because of my physical condition. I’m still learning about what the different aromas help with different stressful situations. This was pin worthy! Thank you for sharing!

    Sue E
    Sue E

    August 24, 2019

    My daughters told me about the benefits of the different aromas and also of oils. They have helped me with some of the pains in my hands and the aromas help me with the stress I go through because of my physical condition. I’m still learning about what the different aromas help with different stressful situations. This was pin worthy! Thank you for sharing!

    Katrina F.
    Katrina F.

    August 24, 2019

    I didn’t know all that about ylang ylang!

    Jessica Walker
    Jessica Walker

    August 24, 2019

    These are good also make sure you get enough sleep and exercise balance perfectly.

    Shaheen
    Shaheen

    August 23, 2019

    Thanks. Really helpful. Will definitely apply this knowledge.

    Erika Cabantog
    Erika Cabantog

    August 23, 2019

    I love using essential oils to help manage my daily stress. :)

    Sandra Preti
    Sandra Preti

    August 23, 2019

    Great & useful ideas—thank you!

    Denise Moore
    Denise Moore

    August 23, 2019

    Wish I had known this in college. My son starts college next week so it’s good information to have. Thanks!

    Miri
    Miri

    August 22, 2019

    For me the best is lavender oil. I love it. Time to try another one.

    Amy Marshall
    Amy Marshall

    August 22, 2019

    Smells really help me and unwind after a stressful day!

    gloria patterson
    gloria patterson

    August 22, 2019

    Lots of good information about ways to take care of stress with essential oils. I am a big fan of lavender

    Ms C
    Ms C

    August 21, 2019

    Nice article

    Kate Morris
    Kate Morris

    August 21, 2019

    Healthy fats are key.

    Delores Harris
    Delores Harris

    August 21, 2019

    I expected a longer more in-depth list.

    Scotty
    Scotty

    August 21, 2019

    Thanks, a very handy EO list for stressful days!

    Amanda Elliott
    Amanda Elliott

    August 21, 2019

    Eucalyptus is one of my favorite’s! Thanks for the tips!

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