Exam season is here, and that can only mean one thing- stress!
Long hours, last minute cramming and late night coursework sessions all come hand in hand with that last term of the year. The problem with this is that burnout is real. Before you know it, you're exhausted, overwhelmed and anxious, but you didn't see it coming.
You may not know this, but back in the day, I used to be a yoga teacher. I was drawn to yoga (and quickly became obsessed with it) because of its amazing effects on the nervous system and mental health. I spent a lot of time studying yoga therapy and meditation, so anything mindfulness or relaxation-based is kind of my jam.
Here are some of my favourite quick and easy ways to reset your nervous system and help you find a moment of calm.
1- Box Breathing
Box breathing is a simple breathwork technique that involves breathing in, holding, breathing out, holding for equal counts of 4 (it can help to visualise a square or box as you breathe). This stimulates the parasympathetic nervous system and helps clear the mind. If you want to try this, I highly recommend finding a tutorial video like this one to guide you. If a count of 4 is too much, try starting with 2 or 3 and work up to 4.
Note: People with high blood pressure or who are pregnant should consult a doctor, as slowing the respiratory rate may cause issues for some. If you find deep breathing exercises trigger unexpected or concerning symptoms, stop right away and get help.
2- Step Outside
Just a 5 minute nature bath can make such a difference. The goal is not to hike or exercise, but to move slowly and deliberately, pausing to appreciate the surroundings. Turn off phones and electronic devices to fully immerse in the environment. Notice the sounds, the light, the breeze, the feeling of sun on your skin. If you're able to, I highly recommend getting your bare feet on some grass.
If you can't step outside, just getting some fresh air by opening a window can really help, too.
3- The 5-4-3-2-1 Method
This anti-anxiety method helps reduce the immediate symptoms of stress by shifting focus from anxious thoughts to the present environment. It can calm racing thoughts or panic, and can be done anywhere, anytime, in just a few minutes. Start and end with slow, deep breaths to maximize the calming effect, and if you cannot smell or taste anything, name your favourite smells or tastes.
Identify 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste.
4- Shake It Out
Sometimes, just a little bit of a shake-out can be all you need. Somatic shaking decreases physical tightness and helps release pent-up stress.
Gently shake your hands and wrists out for up to a minute. If it feels good to do so, add in some shoulder or arm movements, or maybe even shake out your legs. Take a look for video tutorials on somatic shaking if you are interested. As always, if you have any pain or other condition, consult a professional first.
5- Listen to Music
Listening to music can reduce cortisol (the stress hormone), as well as increase oxytocin, and trigger dopamine release. In less scientific-speak: it promotes relaxation.
Of course, what you listen to is important. Don't go listening to anything too fast or loud - Slipknot is NOT the answer here.
Music with a slower tempo of 60–80 beats per minute is best because it can help synchronize brainwaves to a relaxed state. Listen to music without lyrics to stop the brain from engaging in language processing. If classical music isn't your thing, try a lo-fi beats playlist or meditation music.
6- Hydrate
Consistently drinking water lowers irritability and brain fog, essential for emotional stability. Hydration also supports the prefrontal cortex, aiding focus, emotional regulation, and decision-making under stress.
If you're feeling stressed, check in and ask yourself, 'How much water have I had today?'
7- Stretch
Of course, I'm writing this with an ex-yoga-teacher hat on, so only do what feels comfortable in your body, and if in any doubt, consult a professional first.
Stretching and gentle, slow movements combined with deep breathing can activate the parasympathetic nervous system, reduce anxiety and ease muscle tension.
My favourite desk-stretches include gentle neck stretches, wrist circles, seated cat/cow and gentle twists. Take a little look on YouTube for desk stretches and give it a try.
8- Write It Down
I'm a big fan of journaling for anti-stress. Writing things down is a great way to get them out of your brain and help you to switch off. One of my favourite journaling techniques is the brain-dump - where you literally just jot down everything that's playing on your mind. It doesn't matter if it doesn't make sense, or if it's full of spelling mistakes and scribbles, just get it written down. You can then scribble all over it, throw it in the bin, tear it up, whatever works for you.
9- Roll Your Feet Over a Tennis Ball
I LOVE this technique. Of course, if you're one of those people who doesn't do foot-touching, this probably isn't going to work for you. But if you like a foot rub, grab a tennis ball (or similar) and roll it around with your bare foot.
10- Cuddle a Pet
Of course, this one only works if 1) you have a pet that you can cuddle and 2) your pet is in the cuddling mood. Pet cuddles are a powerful, science-backed way to reduce stress, lower blood pressure, and boost happiness hormones like oxytocin and endorphins. Physical contact reduces cortisol levels and lowers heart rate, helping to reduce stress and anxiety.
Final Thoughts
Mindfulness and relaxation are so important, especially at times of high-stress like exam season. These are just a few simple ways to practice tiny moments of self-care and help reset the nervous system, but there are so many more ways to do this. The trick is to make sure you find the time to actually do them.
If someone you care about is currently in exam hell, remind them to look after themselves, the rest is just as important as the work.
And don't forget to check out our good luck in your exams cards here.
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