Exam Stress Sorted

Are you chewing fingernails, taking long breaks in between study periods, eating more, exercising less, cramming more, and sleeping less? Sounds like exam stress to me.

Instant amnesia, or even worse, a fit of catatonia on the day, can determine whether you pass or fail, make or break, get that new job or stay stuck where you are. Normal life stress is compounded by exam stress and when unusual things happen just before exams, performance can plummet, partners feel spurned and parents become despondent at their petulant offspring.

So what to do?

TAKE CARE OF YOUR BRAIN

While knowing your subject matter well goes a long way towards lessening exam stress. There are some basics that set up a framework for good study methods. Good health is the primary prerequisite. Your brain needs more sleep, more oxygen and more micronutrients to perform at an optimal level, while a healthy mind needs to be supported by a healthy body. An exercise plan, even if it is just a brisk daily walk as opposed to a workout, will induce a healthy appetite. Brain foods include salmon, yellowtail, sole, flaxseed oil, sesame seeds, sunflower seeds, eggs, chicken and bowls full of raw fresh salad vegetables. These foods contain the B-vitamins, omega-3 fatty acids, amino acids and minerals vital to good mental performance. Sprouts, barley-green and alfalfa contain antioxidants, folic acid and B vitamins essential to good brain function.

TAKE CARE OF YOUR BODY

To get the most value out of yourself you need to eat more protein, found in meat, eggs, cheese, nuts, and beans. Decrease the amounts of simple carbohydrates such as sugar, corn syrup, honey, candy, white bread, white flour, white rice, potatoes without the skin, and white pasta. Eat more complex carbohydrates, such as fruits (oranges, tangerines, pears, grapefruit, apples and kiwi, but not grapes, dates or bananas) and vegetables. Eliminate caffeine and nicotine, and decrease artificial colourants (especially red and yellow) and food additives (nitrites, MSG, aspartame, etc.).

Vigorous exercise can burn off tension and counterbalance passive study activity. Walking through a park or doing simple yoga postures are gentle and effective alternatives to working out at the gym. It is important to take short breaks while studying. Focused concentration on the written word may be tiring to the eyes, so a long-distance view through a window or in the garden gives the eyes a rest.

Sleep, at least 7 to 8 hours a night, is vital to restore the body and mind and enable optimal functioning the following day. They say that one should not study in the same place as you sleep, but to be honest, some of my best learning times have been under the duvet, leaning back on some cushions. Catnaps in between periods of fierce concentration do wonders for the vitality and drive to continue the arduous task of studying.

TAKE CARE OF YOUR SPACE

Feng shui, which translates literally as ‘wind water', is an ancient method of divination in which harmony is achieved with the spirits of nature. By determining the alignment of walls, doors, desks, and even beds a diviner achieves a balance among the eight elements of nature: heaven, earth, hills, wind, fire, thunder, rain, and ocean. Harmony is very important for the study process and creates calmness both within and without. So tidy your workspace, get rid of junk, reposition your desk if necessary, play calming music, or brighten the view. Create a connection with the elements of nature that soothe and comfort you: a view over water or nature scene, or a fish tank in your home for instance. Create a place where you can switch off from distractions and the rest of the world, and then focus on the task at hand.

TAKE CARE OF YOUR TIME

Plans need plenty of blank space to allow for the unexpected. Work, meals, sleep, lectures, supervision, shopping, and laundry all use up time, and relaxing and enjoying yourself need to be scheduled too. Saying no to the inessential, and that includes saying no to social events, will free up time to study. Study time is YOUR time; you need to be alone and quiet, so take the phone off the hook. It is possible to study in the anonymity of a coffee bar or café, especially when life at home is hectic, which it can be during renovations, or when children of any age are present! Relaxation, recreation, and rest will help you feel less stressed and you will work more effectively, so don't feel guilty when you take a few hours off.

Do set a schedule of the work you need to cover and the sections that must be completed. And then stick to it. Mindmaps are an effective way to summarise your work and memorising a mindmap is much easier than memorising 50 pages of text. Proper preparation and sound study methods are the basic building blocks for beating exam anxiety. Added to this foundation, relaxation techniques and meditation methods will help to alleviate symptoms of stress such as headaches, sweating, irregular breathing and heartbeat, poor eating habits and nausea or butterflies in your stomach.

I hope this advice helps, and good luck with your exams!

Editor's note: Supplements, used under the supervision of a qualified health practitioner, help boost cognitive brain power during exams and can reduce anxiety and stress:

Herbs and Adaptogens

Adaptogens and brain-supportive herbs offer natural benefits to improve resilience during high-stress periods like exams. Here’s how they can help:

• Ashwagandha (Withania somnifera): Revered in Ayurvedic medicine, Ashwagandha balances cortisol, reducing stress and promoting a calm, clear mind. This adaptogen helps build resilience and focus, making it ideal for exam periods. Consistent use over several weeks is recommended.
• Rhodiola Rosea: A Scandinavian and Chinese medicine herb, Rhodiola quickly enhances endurance, mental clarity, and focus. It helps reduce stress and fatigue, providing a boost in concentration during intense study sessions.
• Ginkgo Biloba: Known for improving blood flow to the brain, Ginkgo enhances memory, processing speed, and mental clarity. Clinical trials have demonstrated measurable improvements in cognitive function, especially when combined with Panax Ginseng. Regular, ongoing use is recommended.
• Panax Ginseng: Often termed the ‘true ginseng,' this adaptogen boosts mental clarity, energy, and stress resilience. Clinical research has shown Panax Ginseng's benefits for memory and cognitive endurance under stress. It’s ideal for long-term support, especially during exams.
• American Ginseng: Research from Australia’s Brain Sciences Institute suggests American Ginseng supports working memory, enhancing learning and comprehension during study.
• Licorice Root (Glycyrrhiza uralensis): Known for its adaptogenic and anti-inflammatory effects, Licorice Root supports adrenal health, balancing energy and reducing stress. It’s best used consistently to build endurance and stamina during periods of extended mental focus.
• Siberian Ginseng (Eleutherococcus senticosus): This powerful adaptogen boosts physical and mental endurance, reduces fatigue, and supports a steady energy flow—perfect for prolonged study sessions.
• Bacopa Monnieri: Used in Ayurveda to enhance memory and cognitive function, Bacopa has been proven in clinical trials to improve memory, recall, and concentration. The herb needs consistent use over several weeks for full benefits.

• Gotu Kola (Centella asiatica): Celebrated for its calming and cognitive benefits, Gotu Kola acts as a brain tonic that energises mental activity. It improves focus and memory, with effects appearing after a few weeks.
• Holy Basil (Ocimum sanctum): Also known as Tulsi, Holy Basil promotes mental balance and stress relief, fostering a calm mind. Its cumulative benefits make it a popular choice during stressful times.
• Rosemary Essential Oil: Known to enhance memory and concentration, simply adding a few drops of rosemary oil to a vaporiser in a study area can create a focus-friendly environment. Alternatively, fresh rosemary tea can provide a mild cognitive boost.
• Gastrodin is a natural compound derived from the root of Gastrodia elata, a medicinal orchid commonly used in traditional Chinese medicine. Gastrodia elata has long been valued in East Asian herbal practices for its calming effects on the nervous system and its potential to support brain health.shows promise as a natural aid for managing ADHD symptoms due to its positive impact on brain function. It works by enhancing two critical systems in the brain: the dopaminergic system, which influences motivation and focus, and the central cholinergic system, which supports memory and learning. Additionally, gastrodin may reduce inflammation in the brain and block specific channels (known as GIRK channels) that can affect brain signaling. It can also work alongside other ADHD medications, boosting their effectiveness. The remedy prescribed by doctors containing Gastrodin is called Re:Focus from Panaxea.

Homeopathy for stress management

Homeopathy is an energetic modality, a subtly ‘diluted’ medicine which is potentised. Homeopathic remedies work with the body, as a catalyst, to initiate the intrinsic healing ability, inherent in our bodies. The Pegasus Homeopathic range of complex remedies combine one or more natural ingredients to address the presenting condition, the body will absorb only those ingredients which it requires to address the underlying cause, and will most optimally do so.

The Pegasus CALMING 30C is recommended for general anxiety, which can arise while studying and during the exam itself. It settles one, allowing one to focus & concentrate without drowsiness. The Pegasus TRS 200C (Trauma, RESCUE, Shock) is valuable for ‘in the moment’ stress, for sudden shocks, bad news or when things have gone wrong! The Pegasus Speciality ANTICIPATORY ANXIETY 200C is a complex of carefully selected ingredients which is useful in the lead up to exams or a daunting event. This speciality remedy is only available directly from Pegasus.

Essential fatty acids

• Omega-3 fatty acids are essential for brain function as they help maintain efficient thought pattern processes, reactions and reflexes. Key omega-3 fatty acids contain eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA). Both are found primarily in oily cold-water fish such as tuna, salmon and mackerel. Vegetarians can elect to use flax seed oil capsules instead of krill or salmon oil capsules.

Vitamins

• B-vitamins, such as niacin, thiamine and vitamin B12, if deficient, may lead to cognitive impairment. ‘People with cognitive impairment due to these vitamin deficiencies improved when the vitamins were added to their diet,’ says Ferreira. ‘However, preventing – rather than attempting to overcome – cognitive decline is clearly the preferred route when it comes to diet and supplementation.’
• Vitamin D is well known for its ability to promote healthy bones and teeth, but research has shown that it is also important for cognitive function. This vitamin is synthesised in our skin when we are exposed to sunlight, so be sure to catch some rays between study shifts.

Minerals

• Zinc has been identified for the crucial role it plays in supporting memory and cognitive stability. By getting enough zinc, you will be ensuring optimal brain function. Red meat and poultry are good sources of zinc, but it is also found in beans, nuts, crab and lobster, whole grains, fortified breakfast cereals and dairy products.

Amino acids

• Acetyl L-carnitine increases brain energy, thereby enhancing memory and concentration. This amino acid improves mental clarity, focus, mood and processing speed.
• L-tyrosine, one of the non-essential amino acids found in protein-rich foods such as meat, poultry, seafood and tofu, is a precursor to the neurotransmitters norepinephrine and dopamine. These chemical messengers promote mental alertness. L-tryptophan is key for the release of serotonin, a neurotransmitter with calming and sleep-promoting effects.

Editor's note: Here is another excellent article on Beating Exam Stress Naturally: Tips and Solutions.

References

1. Singh S. Thesis, K.G. Medical College, Univ of Lucknow. 2001.
2. Stough C, et al. Phytotherapy Research. 2008;22(12):1629-1634.

Further reading

1. Constantinidis J. Treatment of Alzheimer’s disease by zinc compounds. Drug Develop Res. 1992;(27):1-14.
2. Levine J. Controlled trials of inositol in psychiatry. Eur Neuropsychopharmacol. 1997;(7):147-55.
3. Vernon M, Jeffrey M. Brain Power: A Neurosurgeon’s Complete Program to Maintain and Enhance Brain Fitness Throughout Your Life. New York: Houghton Miffl in. 1989:139.
4. Benton D, et al. The impact of long-term vitamin supplementation on cognitive function. Psychopharmacology. 1995;(117): 298-305.
5. Brainplace.com, 2002-2003. The Amen Clinics Inc., A Medical Corporation.
6. Masaki K. Vitamin E and C supplements for mental function in seniors. Neurology. 2000;(54):1265-1272.
7. Reported by www.reutershealth.com on 14 October 2002: New Research Suggests Gingko Helps Memory of Dementia Patients.
8. Van Schoor A, Mill E, et al. Effective Study. Pretoria: University of South Africa, 1995.