Surviving Exam Stress: Your Roadmap to Success!
Feeling the weight of impending exams? Whether you've been preparing diligently, or the panic is just setting in, your performance on exam day can make or break your hard work. Although the exams may not perfectly measure academic competence, being prepared is key to success. Stress is a natural response to the demands of sitting exams and you might be surprised to hear that some aspects of the stress response can enhance your ability to solve problems and access learned information quickly. Unfortunately, too much stress and high anxiety levels can stand in the way of getting what is inside your head onto the paper in front of you within the allotted time. Fear not, even if you tend to be a worrier, there is still time for you to prepare yourself for this stressful period and get the most out of the last few weeks of your exam preparation.
Understanding Stress
The human stress response has been with us for as long as we have lived on the planet and is probably the reason why we are still here. However, the threats that triggered us into the “freeze, fight or flight” mode have changed dramatically as has the time we allow ourselves to recover and recuperate between stressful events. Physical stress, such as the nervousness you feel before a big test, is a natural response to the demands of testing. However, excessive physical stress can hinder your ability to perform your best. Other physical stressors including poor sleep, phone addiction, smoking, caffeine and excessive exercise can add to the stress load of preparing and sitting exams. On the other hand, “perceived stress” stems from external pressures and expectations including deadlines and academic competition. In today's fast-paced world, where both types of stressors abound, it's vital to recognize the impact both physical and perceived stress can have on your exam performance and prepare accordingly.
Nutritional Tips for Exam Stress Management
What you eat can significantly impact your stress levels and cognitive function during exams. Incorporating certain nutrients into your diet can help calm your nerves and sharpen your focus. Here are some essential dietary tips to support your stress management efforts:
Magnesium – Nature’s Tranquilizer
Magnesium is often referred to as Nature’s tranquilizer – not the kind that would knock a horse, but interestingly, is abundant in the grass they eat! Magnesium plays a crucial role in relaxation and cognitive function. Incorporating magnesium-rich foods like leafy greens, pumpkin seeds, and almonds into your diet can help alleviate physical stress and promote clearer thinking. Optimizing your magnesium intake can relax tense muscles, dilate blood vessels for easier flow of oxygen to the brain and has a calming effect on neurotransmission, allowing for clearer thinking and rational thinking. Supplements can deliver a more therapeutic dose of magnesium in times of stress and are more bio-available to us in powder/capsules as magnesium (bis)glycinate and magnesium citrate.
B-Vitamins: Nervous System Support
B-vitamins are essential for a healthy nervous system and energy production, making them invaluable during times of stress. Foods like whole grains, lentils, and lean meats provide a natural source of B-vitamins. Enhance the bio-availability of B vitamins by combining with enzyme-rich salads, steamed greens and watercress to unlock their potential. Like magnesium, our bodies deplete quickly of these nutrients in stressful periods so supplementing with a good quality B-complex would fill any gaps and ensure you are running on a full tank of Bs.
L-Theanine: Nervous System Soother
A lesser-known nutrient, yet one of my favourites, L-Theanine, is responsible for calming and soothing the nervous system without dulling the thought process or causing drowsiness. Best derived from high quality organic green tea which can be further enhanced by adding some lemon balm leaves to the brew. This timely tonic can be consumed hot or cooled, alternating with fresh water throughout the day as hydration is also critical to exam performance and concentration.
Glycine: Sleep and Stress Support
Another amino acid, glycine, plays an important role in the sleep cycle. Sleep allows for recovery and repair after a stress event such as exams and allows the brain to process information making it easier to access and recall when needed. Supplemental glycine is usually formulated as Magnesium (Bis)glycinate because they make the perfect pair. It is also derived from natural food sources such as meat, fish and poultry. Bone broth is an excellent source as the glycine, ready to be absorbed from the liquid stock.
Vitamin C: Adrenal Support
Vitamin C supports adrenal gland function, helping your body cope with both physical and perceived stress more effectively and provides a pick-me-up when feeling exhausted. Also needed for the absorption of iron, of which low levels can be attributed to fatigue and slow-thinking. Snack on fresh fruits and vegetables to ensure you're getting an ample supply of this vital nutrient.
The last thing you want to add to your stress levels is more stress! Junk food, caffeine, stimulants, poor sleep, the news, social media and poor planning are the kind of stressors that can put you at risk of “overload” and anxiety, which will impede your exam performance. Between exams and during down times, take time to recover and repair in a calm and quiet environment. Take advantage of the heightened clarity that comes with a well-managed stress response by preparing healthy wholefood meals, prioritizing a good sleep routine and spend time outdoors in Nature. Add a few drops of essential oil of rosemary in your burner or diffuser when studying to enhance concentration, memory and recall. Remember to prioritize your self-care and stay confident in your abilities. You've got this!
