Exam season—panic time for most students. During this stage of their lives, academic stress becomes a part of them, and since it is often impossible to avoid, they must learn to manage it. They need to decide whether they will let stress control them and negatively affect their performance or if, on the contrary, they will use it as a tool to improve their study habits by following a series of guidelines and tips.

 

Causes of academic stress

The main reasons behind academic stress include:

  • Lack of planning and organisation.
  • Pressure to achieve good results.
  • Competitiveness.
  • Lack of motivation.

We know it’s difficult, but we must try to turn academic stress into something positive.

If we compare a student overwhelmed by stress with one who knows how to channel their tension and anxiety to focus and achieve better results, the difference lies in how they react to challenges. It is important to pause and reflect on the available options so that students can choose the path that will help them reach their ultimate goal. Applying effective study techniques can help them set aside negative feelings and focus on learning, maximising the efficiency of their study time.

 

Tips to combat academic stress

Here are some tips to ensure that academic stress does not become a barrier to success.

1. Stay positive—don’t let stress overwhelm you

This is essential. Everything else becomes more difficult without it. Students must accept that they need to study and work hard, but this has to come from within. They must be willing to make certain sacrifices in other areas of life to achieve good results. It’s clear that this is not an easy task, but if they allow negative and defeatist thoughts to take over, it will be even harder to move forward.

According to Kelly McGonigal, a psychologist and speaker at Stanford University, it is more beneficial for students to accept stress rather than trying to eliminate it completely. By doing so, they are better able to face challenging situations with a more positive mindset, seeing them as opportunities for growth rather than obstacles.

When someone works hard, stays consistent, and truly wants to improve, nerves will naturally be present. However, learning to control them and channel that anxiety into studying effectively makes all the difference.

 

2. Avoid distractions

TikTok, Instagram, X… These and many other social media platforms are deeply ingrained in students’ daily lives. Nowadays, it’s almost unimaginable for a teenager not to have an account on at least one of these platforms. What matters is that they know how to prioritise their studies during exam periods.

One way to achieve this is by using the ABC technique (Awareness, Breathing, Choosing Mindfully). This method trains the brain to stay focused on the task at hand and avoid distractions.

  • A (Awareness) – Recognising that a distraction is pulling them away from their studies.
  • B (Breathing) – Controlling their breathing to take a moment and reflect on their options.
  • C (Choosing Mindfully) – Deciding how to deal with the distraction—either managing it or eliminating it entirely.

If students want good results, they must be responsible for managing their time effectively. It can be difficult to stay focused when studying, as suddenly everything else seems more appealing. However, keeping clear goals in mind can help them concentrate on the task at hand.

 

3. Take regular breaks

Even though this is a stressful time, and students want to make the most of their study sessions, it’s crucial to organise study hours effectively to avoid burnout.

Just as distractions should be minimised, knowing when to take a break is equally important. Otherwise, students may become overwhelmed.

Many students spend the days leading up to exams glued to their books and notes without engaging in any other activities. However, moderate exercise has been shown to boost memory and reduce anxiety. Taking short breaks to relax will help them return to studying with more energy.

According to MIT (Massachusetts Institute of Technology), students should create a break schedule to keep their minds productive and alert. They recommend:

  • Studying in one-hour blocks, followed by a 10-minute break.
  • Reviewing material using different methods—reading aloud, summarising topics, or writing down key questions.
  • Turning off mobile phones during study hours and checking them only during breaks.
  • Setting a specific time for social media at the end of the day, signalling that study time is over.

 

4. Choose a suitable study environment

Studying whilst lying on the sofa is not the best option, as concentration levels drop, and distractions are everywhere. Instead, students should:

  • Study in an environment that promotes focus—a quiet, well-lit space with minimal distractions.
  • Prepare all necessary materials before starting (pens, highlighters, notes, etc.) to avoid interrupting study sessions by constantly getting up to fetch things.

 

5. Use your own notes

Although this may seem like a minor detail, it can be a huge advantage. Taking notes in class helps students learn to listen, think, and write, as they must identify key information from the teacher’s explanations.

Using a classmate’s notes might be useful for complementing their own, but they may struggle to understand another person’s writing style and method of summarising.

According to the University of Exeter, note-taking aids memory retention and serves as a valuable review tool. A good habit is to summarise only the most essential information—especially in secondary school and A-levels, where subjects are more complex. If done correctly, this will reduce study time and provide a structured overview for revision.

 

6. Plan your study sessions

Surprisingly, many students do not take advantage of study planning. Creating a personalised study schedule not only boosts productivity but also increases motivation, allowing students to avoid last-minute cramming.

MIT recommends the following study plan:

  • Start organising from day one – Plan deadlines and exam dates in advance.
  • Evaluate your available time – Use it wisely but don’t overdo it; breaks are important.
  • Prioritise subjects – Identify strengths and weaknesses and focus more on difficult areas.
  • Choose the best study method – Adapt study techniques to suit personal preferences.
  • Stick to the plan – Managing time effectively ensures steady progress.

 

7. Get enough sleep

Sleep is one of the first things students sacrifice during exams. However, from an academic perspective, rest is essential for memory consolidation and problem-solving skills.

Some students prefer to wake up early to study, while others work better at night. Either way, it is crucial to stop at a reasonable hour to allow the brain to process and retain information.

The Society for Neuroscience has found that sleep:

  • Reinforces what has been studied.
  • Connects new knowledge with previously learned concepts.
  • Improves creative thinking and problem-solving abilities.

 

8. Maintain balanced diet and exercise

It’s well known that nutrition and rest play a significant role in academic performance. Eating a healthy diet and incorporating exercise into daily routines helps students manage stress and stay focused.

Ultimately, academic success depends on the student. It’s understandable that giving up social time for studying isn’t enjoyable. However, if they truly want a prosperous future, they must learn to prioritise and organise their time effectively. Those study hours will pay off in the long run, helping them achieve their goals both now and in the future.