How To Deal with Year-End School Stress

Inzhu Tanirbergen is one of our inspiring student leaders at IAmAria.org. In this blog, she offers her insights on navigating end-of-school-year stress.

The sound of pens clicking on paper, deep inhales and exhales, the smell of fresh paper - usually, none of these things would be of much concern to me, but when it comes to the end of the year, these very sounds gave me severe stress.

For me, end-of-year exams have always felt like they determined my whole life, and I know it’s the case for many students to this day. I know all too well the sinking feeling in your stomach at night, just picturing your upcoming exams, or the use of obsessive stress mechanisms like shaking your leg, trying to shake the stress away. I also know that there is no single, definite answer to this question. In my quest to reduce my stress, I have searched the phrase “How not to stress,” and often, the answers coming up on my Google search were … disappointing to say the least.

The first advice that has helped me was to learn to accept and understand why I’m stressed. End-of-year exams are meant to test you on the knowledge you've accumulated over the year, so ask yourself, am I stressed because of my lack of preparation, fear of failure, high expectations, or a mix of all of them? Identifying where your stress comes from will help you come up with a game plan for tackling your stress.

Oftentimes, stress creeps up on you, and you only notice when it comes to a particular breaking point. Learning to identify your personal triggers can help you recharge and calm down. These signs often show up physically or emotionally before you even realize you’re overwhelmed. Some common ones include: loss of appetite, muscle tension, headaches, trouble sleeping, and more. Be sure to check in with yourself often, and you can intervene with healthy strategies to prevent stress.

Studying is very important to feel confident in your performance in exams; however, if you think you are sufficiently prepared, but it is your stress holding you back, the most important thing is to focus on your physical and mental health. Without enough sleep or the wrong food choices, students face exhaustion, which triggers even greater stress. Be sure to prioritize getting at least 7 hours of sleep each night (more is preferred) as rest is crucial for memory and brain function. Without proper sleep, your brain cells cannot form long-term connections, essentially rendering your studying pointless. Fuel your body with balanced meals, including brain-boosting foods like fruits, vegetables, whole grains, and proteins, and stay hydrated throughout the day. Schedule short, regular breaks during study sessions to avoid mental fatigue. The internet has many study techniques, such as the Pomodoro technique for focused bursts of productivity. Incorporate light physical activity, such as walking or stretching, to reduce stress and improve mood. Most importantly, make time for relaxation and social connection to keep your emotional well-being in check.

Most importantly, you have to realize that while end-of-year exams are important to everyone's personal academic journey, every single one of us has value outside of the educational system. It is normal to feel stressed, however, it is not normal to feel like stress from school is harming you physically or emotionally. If you ever need any help, please reach out to your family, friends, and teachers. Through the years, I’ve realized it is always better to talk through my feelings and stress with a trusted individual. Conversations with someone else will help you calm down, get a different perspective on your situation, and potentially find a strategy to mitigate your end-of-year stress.

"Talking it out" is applicable to everyday situations. For example, whenever I have a problem whether at school, in my social life or general worries, I like to have conversations with my mother, even if it’s embarrassing, or difficult to talk about it at first, I always feel better at the end because I realize that my problem might not be as severe as I thought it would be, and it feels as if a weight lifts from my chest.

At the end of the day, exam preparation is not only about how much you know the content - but whether you are mentally, physically, and emotionally prepared to tackle the test on exam day. So please prioritize all aspects of studying- getting enough sleep, exercising, and if it ever feels like too much, reach out to a trusted friend, teacher, or parent because your well-being is more important than your test results.