Exam season can feel like a pressure cooker, where the demands of deadlines, studying, and performance expectations all culminate in intense stress. For many students, this leads to burnout—a state of emotional, mental, and physical exhaustion that makes it difficult to stay motivated. But burnout doesn’t have to define your exam experience.
Here are some evidence-based strategies to help you overcome burnout and get back on track during exam season.
1. Reframe Stress with a Growth Mindset
Stress is a natural part of exam season, but how you interpret it can have a significant impact on how you experience it. The concept of growth mindset encourages the belief that abilities can be developed through effort, persistence, and learning. Rather than seeing stress as a barrier or sign of failure, shift your perspective to see it as a challenge and an opportunity for growth towards your big picture.
Ask yourself: Why am I doing this? What is the big picture to all your studying? What are you working towards?
What small step can you take to move forward each time?
When challenges are viewed as opportunities, you start noticing that you are not “stuck” with the stress – you are simply in the processing of working out how to solve the challenge.
2. Overcome Overwhelm with your nervous system
Your nervous system is a part of you. To simplify things, think of your nervous system as a set of systems designed to help you survive. When we feel overwhelmed, we need to focus first on calming our nervous system to return to a state of safety and connection.
This might look like engaging in activities that help reset the body, and can help you manage the physical and emotional effects of stress.
For example, you might try using movement like rocking your body side to side, or tapping your feet to music gently to music, to send calming signals to the brain and reduce the intensity of stress responses.
Focus on how body feels and the sensations in the moment to create a sense of connection and grounding.
Check in with your body by scanning from head to toe.
Notice any areas of tension or discomfort.
As you become aware of these sensations, simply acknowledge them without judgment.
Focus on your breathing and slowly relax any areas of tension. This simple exercise can help you return to a regulated state when feeling overwhelmed.
3. Play!
Play isn’t just for kids. Neuroscientific research shows that play has profound benefits on our mental health and cognitive function, especially in times of stress. Play has been shown to activate the ventral vagal system, reduce cortisol levels (a stress hormone), and boost the release of dopamine and serotonin—neurotransmitters associated with happiness and motivation.
Play increases your resilience, and make it easier to manage anxiety or burn out.
Play also helps activate the prefrontal cortex, the brain’s decision-making and problem-solving center, which can enhance focus and cognitive flexibility during study sessions.
How do you play? Schedule intentional play into your daily routine even if just for 15mins. For example, watch a funny video, comedy podcast, dance freely to your playlist.
Give yourself permission to use play to break the cycle of stress, and allow your brain to reset and sustain motivation!
4. Create a Positive Social Environment: Lean on Support Networks
Feeling isolated can exacerbate burnout. Humans thrive in social connection, and supportive relationships help buffer against stress. During exam season, it’s important to lean on others, whether that’s friends, family, or study groups.
Reach out to others for emotional support, encouragement, or simply a sense of companionship. Talking to someone who understands can relieve stress and offer perspective.
Sharing your thoughts and frustrations can lighten your emotional load and remind you that you’re not alone in this.
Burnout during exam season doesn’t have to be inevitable. By using some strategies, you can overcome overwhelm, reignite your motivation, and handle stress more effectively. Remember to be kind to yourself, set realistic goals, and take time to regulate your nervous system.
At Prosper Health Collective, we’re committed to providing evidence-based insights and support to help you thrive. If you’re seeking personalised strategies and professional guidance, our team is here to assist you on your journey to a fulfilling and productive life.
For more information and support, please contact us at Prosper Health Collective.