How to relax during exam season?

Christmas is right around the corner, but before we can indulge in pork ribs, sauerkraut and aquavit, many of us must first fight through a period with sweaty palms, racing hearts and poor night’s sleep. The exam period can be rough, but there are ways to stay motivated, even during the worst parts.

Journalist: Åsmund Godal Tunheim
Translator: Linnea Santi Moe
Illustrator: Ingrid Bjørnevik Nygaard

Exam anxiety

The exam period is for most students a time consumed by stress. You might have skipped one too many lectures, and you are now trying to learn the entire syllabus into an impossible short amount of time. The urge to procrastinate is stronger than ever, and your guilt starts to set in. A lump in your throat, tightness in your chess, you head feels foggy.

Even when your shoulders are right under your ears and anxiety sneaks in, there are some steps you can take to regain control. Mona Nogander, a nurse and coach for highly sensitive individuals, shares her best advice for managing stress and avoiding burnout – not just during exams, but also generally in everyday student life. For even if exams can be an acute stressor, we know that many people struggle with stress and anxiety all year round.

Are you highly sensitive?

Most people feel a certain level of tension as exams approach. It can be healthy – a sign that we care. But for some, this tension develops into anxiety, affecting both presentations and mental health.

For some students, exam periods can feel particularly intense. Highly sensitive persons or HSP, have a more receptive nervous system which makes them more vulnerable to stress. This can be a challenge, but it can also be a strength if you ensure you’re recharging properly.

“Highly sensitive individuals notice more than others and process information deeper”, Mona explains. This can lead to advantages like high levels of empathy and creativity, but it can also result in overstimulation and exhaustion.

What is highly sensitive?

Highly sensitive is an innate personality trait where the nervous system is more receptive to impressions.
Scientific names: sensory processing sensitivity.
20-30% of the population is highly sensitive.
Advantages: Deep processing of information, empathy and strong intuition.
Disadvantages: Increased vulnerability to stress, perfectionism and overstimulation.

Do you have questions? Contact Mona Nogander at https://www.vilvagakan.com/ or @vilvagakan_hsp on Instagram

Monas tips to manage stress

To handle stress and exams anxiety, Mona recommends a range of simple, but effective strategies. This works for everyone but are probably extra useful if you are highly sensitive.

Make a solid plan

Set aside time to make a realistic study schedule

Break the work into smaller pieces, and prioritize the most important ones first.
Include breaks in the plan – don’t wait to take a break until you are completely exhausted.

Take real breaks

Short, frequent breaks will help your brain to relax.
Avoid screens – try sitting quietly with your eyes closed or take a quick walk outside.

Get enough sleep

Sleep is one of the most important factors to manage stress.
Set a consistent bedtime and avoid screens at least an hour before bed.

Reduce stimulation

Limit your intake of caffeine and sugar, as they can increase stress.
Be cautious of what energizes you and what drains you.

When it feels like too much: Prioritize rest

Sometimes can the stress become so overwhelming that even the idea of implementing new routines feels impossible. Then, Mona advice putting everything else on hold and prioritize rest:

If you fall asleep while resting, then you probably needed it.
Remember that a “break” doesn’t mean scrolling on your phone or Netflix – your brain needs proper breaks.

Learn to speak kindly to yourself

For many, negative thoughts about their performance can amplify stress. “You are not your achievements”, Mona says. “To fail an exam is not the end of the world. It sucks, but it gives you another chance to try again.”

Some tips to adjust thought patterns:

Be cautious of what you are saying to yourself and replace negative thoughts with realistic and supportive ones.
Don’t compare yourself to others – measure your progress against yourself instead.

Healthy habits for energy and joy

In addition to managing stress during exam period, it is important to build healthy habits that can give you energy and joy throughout the year. Here are some of Monas advice:

Be physically active: Try walks, Yoga or light exercise.
Spend time in nature: A walk in the wood can reduce the amount of stress hormones and make you calm.
Talk to others: Be with friends. Make food together or call someone you trust.
Spend time with animals: Being around pets can be a great source of peace and joy.
Breathe and move: Try breathing exercises or dance to your favourite music to release stress.

You’re not alone

Many students experience stress and anxiety in everyday life, but help is available. Small adjustments can make a big difference, and you don’t need to solve everything at once. “Remember that it’s totally okey to take small steps”, Mona says. “Remember that you are not alone, and that you can find your calmness – even in the most hectic times” 

Tips for managing stress during the exam period!

Make a plan: Break the work into smaller pieces, prioritize the most important ones first, and start early.
Get enough sleep: 7-9 hours per night. Enough sleep is essential for brain restitution.
Take real breaks: Put away your phone and screens - try short walks, breathing exercises, or just silence.
Set boundaries: Say no to things that drain you for energy, and prioritize activities that give you something in return.
Breathing exercises: Try “4-7-8-breath” to calm down your body: breath in for 4 seconds, hold for 7, exhale for 8.
Stay active: Go on walks, dance, or try yoga to release stress hormones.
Prioritize rest: When everything feels overwhelming, set aside time to rest both body and mind.
Share your feelings: Talk to friends, family or someone you trust - it helps.
Remember: small adjustments can make a big difference!