Tips for exams: Keep calm, you’ve got this

With final exams on our doorstep, University of Cape Town (UCT) students are knee deep in study notes – burning the midnight oil to ensure they get in much-needed study time.

And with so much to do and wrap their heads around, it can be quite a stressful time for students. But UCT’s director of Student Wellness Service (SWS), Dr Memory Muturiki, urged students to keep calm and breathe deeply.

UCT News sat down with Dr Muturiki, and she provided some tips and suggestions on how students can keep their anxiety levels at bay.

Manage your time

Time management is crucial. Create a study schedule that breaks study material down into manageable chunks. Prioritise your tasks and time and avoid last minute cramming.

Get organised

Keep study materials and notes well organised to avoid searching for things in a flurry.

“Incorporate short, regular breaks into study sessions to avoid burnout.”

Take a break

Incorporate short, regular breaks into study sessions to avoid burnout. Use these breaks to do something you enjoy like reading a book, watching your favourite series or spending time with friends and family.

Eat well

Maintain a well-balanced diet, stay hydrated and steer clear of too much caffeine – it can cause anxiety. And always remember, alcohol acts as a depressant. 

Sleep tight

Get enough sleep (at least seven to eight hours the night before an exam). Adequate sleep is crucial for optimal cognitive functioning and helps with memory consolidation, problem solving and critical thinking. It also enhances concentration. Enough sleep is essential to ensure mental clarity and alertness.

Exercise

Make time for regular exercise – it’s important.

Mindfulness matters

Mindfulness techniques go a long way. Practise mindfulness, meditation and deep breathing exercises to reduce anxiety. Progressive muscle relaxation exercises and yoga are very helpful too.

Call a friend (or family member)

If things feel like they are getting too much, talk to a friend or family member, or reach out to SWS via the website or app. Alternatively, pop in at the SWS Sports Centre Clinic or at the Ivan Toms Building and make use of the walk in counselling service. Seeking professional help is important if exam stress or anxiety becomes unmanageable.

“Remind yourself of your past successes, challenge and reframe negative thoughts and focus on what you can control rather than what might go wrong.”

Necessary reminders

Use positive affirmations to boost your confidence. Remind yourself of your past successes, challenge and reframe negative thoughts and focus on what you can control rather than what might go wrong.

Minimise distractions

Limit your screen time, especially social media. Create a calm and quiet study environment to help maintain focus and reduce stress.