Navigating exam stress and anxiety

Liisa Robinson, Manager, Counselling and Student Wellness

As exam season approaches, students often find themselves struggling with heightened stress levels. While some amount of stress is expected and can be a motivating force, prolonged periods of stress and anxiety can significantly impact health, as well as learning and memory.

“Once it surpasses a functional level, it can start causing harm—disrupted sleep, appetite loss, even physical symptoms like headaches or skin rashes,” says Liisa Robinson, Manager, Counselling and Student Wellness at Camosun College. “Prolonged stress can make it harder to absorb and recall information, so keeping it at a manageable level is important.”

Adding to the challenge is the time of year.

"Shorter days and cold, rainy weather mean less sunlight on the skin and time outdoors which can be a natural stress buffer," adds Liisa. "For some, the holidays bring added financial and emotional pressures, making this season especially tough for some people. Everyone experiences stress differently, so it's important for students to recognize their personal 'warning lights', whether that's sleep disruption, irritability, or physical symptoms like irregular breathing, headaches or digestive issues."

"Everyone experiences stress differently, so it's important for students to recognize their personal 'warning lights', whether that's sleep disruption, irritability, or physical symptoms like irregular breathing, headaches or digestive issues."

-Liisa Robinson

When it comes to managing exam-related stress, practicality is key. Liisa offers simple strategies that are both time-efficient and effective:

• Movement and nature: Study in 50-minute blocks and use the last 10 minutes of every hour to get outside, do jumping jacks, or look at something calming in nature. Physical movement resets the nervous system and helps you tackle the next study session with renewed focus. Avoid scrolling through your phone as it does not give you a break from taking in information.
• Mindful breathing: Deep belly breathing signals the body that it’s in a safe environment, reducing stress and improving focus. Just 10 slow, deep breaths can make a big difference.
• Sleep consistency: Stick to a regular sleep schedule. If you need extra time to study, wake up earlier rather than pulling an all-nighter. Sleep deprivation not only impairs memory but takes days to recover from.
• Balanced scheduling: Map out your week in advance. Break tasks into manageable chunks and reward yourself with downtime, like watching your favorite show or spending time with a friend or loved one. This makes the workload feel less daunting.

While exam season may feel like an uphill battle, building healthy habits throughout the semester can reduce end-of-term stress.

"Every student situation is unique. Some can manage packed schedules, while others may need to scale back to avoid burnout,” says Liisa. “The key is to know what works for you and plan in advance.”

Counselling services are available for all students at Camosun, with same-day appointments up until Dec. 24, providing free and confidential support. For those looking for other avenues, the Fitness & Recreation on both campuses provide excellent opportunities for physical activity, with friendly staff ready to guide beginners or offer advice. Engaging in tactile activities at the Makerspace can be another great way to decompress and shift focus from academics, while also providing opportunities to connect with others.