Relaxing After Exams: How to Beat Post-Exam Stress

Late night study sessions, pressure to do well and worries about your results can all make exam time very stressful. Even once you’ve sat all your exams, you might still feel stressed, anxious or nervous.

Let’s explore what exactly post-exam stress is, what causes it and what you can do to calm any post-exam stress you might be experiencing.

What is post-exam stress?

Post-exam stress is the psychological distress that you can feel after sitting exams or going through rigorous testing. You may feel worried about whether you passed or how well you did, or you may just feel a general sense of unease and anxiety that doesn’t go away once you’ve finished your exams.

The specific emotional experience and intensity of post-exam stress can vary from person to person, and it may change over time, but the underlying issue is a persistent feeling of stress that can affect you both physically and mentally.

What causes post-exam stress?

It’s normal to feel overwhelmed during exam season. You may think that once your exams are complete, any feelings of stress or anxiety will disappear. However, this is not always the case. When studying for and sitting exams, your body and mind are in a hyperfocused state, using a lot of your resources and adrenaline to get through exam season.

This can lead to feeling ‘wired’ or on high alert, which can help to concentrate during the actual exams themselves, but can be counterproductive afterwards when you’re trying to relax. As well as this, you may also be worried about your results, which can equally make it difficult to de-stress after your exams.

There can be a lot of pressure on students to perform well in exams, leading to high stress and anxiety levels. If a student already struggles with poor mental health, exams can exacerbate these underlying issues and lead to more severe post-exam stress.

Symptoms of post-exam stress

Post-exam stress can present itself through different symptoms, both physical and mental. Here are some symptoms of post-exam stress to be aware of:

• Difficulty sleeping
• Feeling restless, nervous or on edge
• Gastrointestinal issues
• Social withdrawal
• Headaches
• Feeling more emotional than usual, such as teary or angry

While it’s normal to experience some stress after sitting exams, post-exam stress can be longer-lasting and more intense, requiring help and support. Remember that if you’re experiencing any distressing symptoms, please seek medical advice.

How to calm post-exam stress: 10 top tips

Wondering how to beat post-exam stress? These top tips can help you to relax and feel calmer after your exams.

1. Put your notes away as soon as possible

Make sure to place your notes somewhere out of sight as soon as your exams are over. Changing your environment by removing your notes from your physical space acts as a signal to your brain that your exams are finished, hopefully helping to relieve any post-exam stress by removing all reminders of your exams.

2. Plan fun distractions for after your exams

A great way to combat post-exam stress is to plan something to look forward to after you’ve finished your exams. You deserve a treat for getting through exam season – now’s the time to reward yourself! Perhaps you might like to take a trip, spend time with friends, check out a new restaurant or film, or do another activity that you enjoy.

3. Try something new that you’ve always wanted to do

The end of exams is a brilliant time to try something new that you’ve had on your to-do list for a while. An exciting way to treat yourself that allows you to have fun, trying something new will really help to take your mind off your exams as it requires your focused attention and effort. Switching your brain’s focus from exams to something equally stimulating, but not as stressful, can help to keep any post-exam symptoms at bay.

4. Practise positive thoughts

If you notice your mind starting to think negatively about your exams, you can practise changing these negative thoughts into positive ones. The first step is to simply notice what thoughts you’re having and perhaps write these down, then you can think of a more positive way to frame your thoughts. For example, you might be catastrophizing, thinking thoughts such as ‘I messed up all my exams’, which you could reframe to ‘I did my best and I studied hard, so I can be proud of my achievements’. You might also like to listen to some recorded positive affirmations to help instil supportive self-dialogue.

5. Move your body

We all know how important exercise is for our state of mind, which is why we’re recommending to move as much as you can to help combat any post-exam stress you might be feeling. Whether you choose to go for a simple walk, enjoy a run or cycle in the park, take a dance class, join a fitness session or do some yoga, moving will surely help you to feel calmer and more relaxed.

6. Stick to a healthy sleep and eating routine

The basics are the most important thing to take care of when struggling with stress, as they can make the biggest difference to how we feel and help us function at our best. If you’re finding that your sleeping and eating habits are impacted due to stress, you could try to get into a routine to help yourself eat at regular times and sleep enough hours. Listening to calming music and putting your phone aside an hour before bed can help you to sleep better, and making sure to exercise regularly can help to regulate your appetite.

7. Make sure to rest as much as you need

As well as spending time doing fun activities, it’s important to give yourself enough time to rest and recover, too. Exam time can be draining, requiring long study hours and lots of brain power, so you might find that you need more sleep than usual when exams are over. Make sure to let yourself sleep and rest as much as your body needs, taking care to listen to your body’s signals.

8. Spend time with family and friends

A wonderful way to combat stress of any kind, including post-exam stress, is to spend time with your loved ones. Whatever you choose to do, simply sharing time together will help you to switch off, create new memories and hopefully ease any tension you might be feeling after taking your exams. Make sure to choose people you feel good around and who lift you up.

9. Try some mindful meditation

Meditation is an incredibly effective stress-busting technique, helping to calm your mind, still your thoughts and bring you back to the present moment. Practising meditation will help you to realise your exams are over and it’s safe to relax. Taking just 10 minutes every morning and/or evening can make a big difference to how you feel.

10. Talk about it

Whether with family or friends, or a therapist, talking about how you feel will allow you to express the thoughts you’re having and release any feelings you’re experiencing. It might feel scary to open up about any post-exam stress or anxiety you’re going through, but there’s always someone who is willing to listen and can help you. Talking about it can help you to feel lighter and calmer.

Check out the NHS page on stress for more information and some helpful support lines and organisations to contact, should you need further support.