From panic to prepared: How to work with exam stress
Your heart pounds as you stare at the calendar — two weeks until exams. Your mind races through everything you haven't studied yet, every assignment that could have been better, every lecture where you zoned out thinking about what you'd have for lunch. That familiar knot tightens in your stomach as you imagine sitting in the exam venue, your mind going completely blank when you read the first question.
You're not alone in this hot mess.
Listen, exam period is universally stressful for students. Comparing yourself to others right now can actually be comforting — it's not just you feeling underprepared and overwhelmed.
Here's the thing, people who know you have watched you work hard all semester. They'd probably tell you that you know way more than you think you do right now.
Let's spend the next few minutes understanding stress, getting prepared, and figuring out where to get help.
Stress is your brain's way of saying, “this matters”
Here's a revolutionary thought — stress is normal. As Nikki Kelly from Counselling Support at UoA puts it, "Stress is normal, focusing on study stress is a critical experience that shows us we care, the stakes matter."
The fact that you're at university means you care about your education and future. You're not stressed about whether pineapple belongs on pizza (it does, btw) — you're stressed because this degree is a ticket to pursuing meaningful work.
It's completely natural to feel pressure when your degree, career prospects, and personal goals are on the line. The stakes ARE real. You're not being dramatic; you're being human.
Here's the beautiful part: acknowledging your stress can actually shift your brain from "EVERYTHING IS CHAOS" mode to "Okay, let's figure this out" mode. When you think, "I'm feeling stressed because my exams matter to me," you're basically giving your cortisol levels a chill pill. This makes you more likely to reach out to others instead of hiding under your blanket, which helps you learn and grow in the long run.
The Power of Preparation (AKA Your Stress-Busting Strategy)
These tips are about focusing on what you can control, because let's face it — you can't control whether the exam questions will make sense or whether the person next to you will have a coughing fit that sounds like they're summoning demons.
Sleep and Nutrition — I know it's tempting to survive on energy drinks and regret, but your brain needs actual fuel. Feed yourself whole foods instead of surviving on vending machine cuisine. Your gut bacteria will thank you, and happy gut bacteria means a better mood. Maintain a bedtime routine because your body is like a high maintenance houseplant — it thrives on consistency and will wilt if you mess with its schedule.
Study Schedule — Create a realistic schedule that doesn't assume you're a robot who doesn't need social interaction or the occasional Netflix break. You're human, not a productivity machine.
Practice Exam Conditions — Find a quiet space and practice with a timer. Yes, it feels weird and artificial, like practicing small talk in the mirror, but it works.
Join a Study Group — Combine social connection with academic prep. It's like having a dinner party, but instead of discussing whether Ross and Rachel were really on a break, you're figuring out organic chemistry.
Rest Routine — Practice something daily that makes you feel human again. Whether that's reading, doing pilates, cooking, or just flopping on the couch like an exhausted starfish while listening to podcasts (no judgment).
Putting It All Together
Treat your stress management strategy like a buffet — sample different things to see what works for you. Some people need meditation; others need to aggressively organise their desk drawers.
Remember: exam week has an end date. This stress isn't permanent, you'll survive this, probably with some good stories and definitely with more resilience than you started with.
When Stress Goes From "Spicy" to "Call for Backup"
We've established that stress can be productive — it's your brain's way of saying "Hey, this matters!" But sometimes stress stops being your helpful study buddy and becomes that clingy friend who texts you at 3am about things that can wait until tomorrow.
Watch out for these red flags:
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Feeling completely unable to cope with everyday tasks like brushing your teeth
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Unable to stop the worry hamster wheel in your brain
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Your mood turning you into the Hulk over minor inconveniences
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Sleep becoming as elusive as a celebrity paying their own bills
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Your appetite disappearing or making you want to eat everything in sight
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Physical tension that makes you feel like you're cosplaying as a robot
When to Get Help
If relaxation techniques and talking to trusted friends isn't cutting it, it's time to bring in the professionals.
Chronic stress might be your brain's way of saying something else is going on — maybe depression, anxiety, or another mental health condition that needs attention.
The University offers free, confidential short-term counselling for all enrolled students. Yes, free.
The University Crisis Line is available when everything feels overwhelming, and you need support outside business hours. They're available 365 days a year from 5pm to 9am Monday to Friday, and 24 hours on weekends and public holidays. Call 1300 167 654 or text 0488 884 197.
Remember: seeking help is a sign of strength, not weakness.
You've got this. And if you don't feel like you've got this right now, that's okay too. You'll figure it out, one imperfect step at a time.
Sources:
Controlling What You Can- Thrive in Uncertain Times | Open Minds
Nutritional psychiatry: Your brain on food - Harvard Health
Stress Can Be a Good Thing If You Know How to Use It - Harvard Business Review
Stress - normal versus problematic, fight or flight | healthdirect
Resources:
Australian Guide to Healthy Eating - poster (eatforhealth.gov.au)
Counselling Support, Access Counselling - University of Adelaide