Got an assignment due? Big exam coming up? Are you stressing out? 

Well take a deep breath and relax, we’ve got you sorted with these strategies to beat study stress.

Everyone gets stressed out about studying, but there are ways you can manage stress so that it doesn’t take over. The important thing is to plan and to look after yourself.

Get organised

Try to work out a study plan or calendar. Work out when you are going to study what. Writing it down will help you work out how much time you need to spend on each topic, and make sure you’re not freaking out because you’ve missed something. 

Remember to include time off as well, where you can relax and take a break. Taking breaks is important because it gives your brain time to rest and process information. If you schedule this into your plan, you won’t be worried about losing study time. Check out Reachout’s guide to writing a study plan to see how it’s done.

Here are some of organisational tricks to get you started:

• To-do notes. For everything. 

• • • Because crossing out completed tasks is fun and builds your sense of achievement.

• Sync your calendars:

• • • Because sometimes I’ll get an idea on the go or when I’m in the middle of another task, and I’ll need to jot it down quick-fast but don’t want to be juggling between devices to find that note again when I need it. Syncing means less time spent finding the right note on the right device.

• Breaking down a task into smaller tasks: 

• • • Because nobody wants to feel overwhelmed. Breaking down one big task into bite-sized smaller tasks means that you can complete these little tasks within 30, 60, or 90-minute blocks. It also means that there’s a clear deadline to keep you on track. This is how I got through Specialist Mathematics in high school.
    • Try the Pomodoro technique: it is a website or an app that divides your time into 25-minute sections with a 5-minute break or 50-minute sections with a 15-minute break. This way you can set yourself smaller tasks achievable within the time limit! 

• Keep your work area clean:

• • Tidy up any loose papers or textbooks and take away dirty dishes. This will help you focus. Make sure your workspace is quiet as well, so you don’t get distracted. If it’s too noisy at home try going to your local or school library.

Stay off your phone

When you’re stressed it might be your instinct to distract yourself by endlessly scrolling on TikTok (we’ve all been there), but this is not going to help you manage your stress or get your study done.

Try to set limits on apps like TikTok and Instagram that remind you when you have been using them for longer than an hour a day. Also, try and study with your phone out of your arm’s reach, or better yet out of the room! This will allow you to focus on what you are doing and not reach over every time you hear a buzz. 

Here are some study apps that might help: 

• Flora: this app lets you grow trees and plants the longer you don’t open your phone
• Focus Traveller: if you still want to have your phone nearby, this app lets you watch a little character do a hike up a mountain for as long as you focus! 

Finding apps that help calm you down instead of over-stimulating your mind can really improve your stress.

Eat Healthy

Although it may seem easier to cram yourself full of junk food when you’re studying, it’s probably not a good idea. A well-balanced diet will help you concentrate for longer, and avoid the mood swings that can come with too much sugar. Watch this TED-Ed video to learn how a healthy and diverse diet benefits your brain’s function – including memory, mental energy, and mood!

Remember to eat breakfast (every day, not just on exam day!). Eating a healthy breakfast improves your concentration and performance, so you’ll be able to absorb more information. Plus you won’t get distracted by the rumbling stomach!

Avoid caffeine. This one might be tricky! It might seem like a good idea to down a few coffees to keep you focussed, but caffeine can actually increase stress and anxiety. It can also mess with your sleeping patterns, and there’s nothing worse than trying to concentrate when all you wanna do is nap.

Sleep well

Try to get into a good sleeping pattern by keeping regular hours of going to bed and waking up. Most people need around eight hours of sleep a night but some people need a little more or a little less. Find out what works for you and try to stick with it. 

You might think staying up late to cram is a good idea, but it will be that much harder to concentrate the next day. If you are having difficulty sleeping check out Reachout’s tips for getting a good night’s sleep. If getting enough sleep is a really big problem for you visit your GP for some more strategies to help you with your sleeping patterns.

Exercise

Exercise is a great way to manage stress. When you exercise your brain releases endorphins (chemicals that enhance your mood) that make you feel happier and will make your stress more manageable. 

So try to get a little bit of exercise every day; go for a walk, join a yoga class or play a team sport. Try to make this part of your routine and factor it into your study plan. 

If you get really stuck on a problem or are losing focus try going for a short walk before coming back to it, you might find it gives you that extra bit of focus you need to solve the problem.

Avoid Alcohol, Drugs, and Vaping

Trying to study with a hangover is not a great idea. You won’t be able to concentrate and won’t be able to absorb much information. If you know you’ve got a big exam or assignment coming up, try avoiding situations where alcohol might be present, or take a break from booze and stick to soft drinks. This goes the same for other recreational drugs, like weed, that will stop you from being able to focus on your work. Watch this video to learn how alcohol affects your brain. 

Other drugs that you think might help you study, or keep you awake, like No-Doz or Ritalin (unless it’s prescribed by your doctor) won’t actually help in the long run. While you might be able to read a few more chapters tonight, messing with your body and sleep patterns will make you feel worse in the end. Also, sleep helps with memory – so sacrificing sleep for extra study won’t mean that you retain any extra information. 

Vaping and smoking also have long-term effects on your overall well-being. The use of Nicotine makes you feel calm in the moment, but then trains your brain to rely on the chemical. This means that vaping and smoking will end up making you feel more stressed and anxious. 

Relax

Give yourself some time out to relax and unwind. Watch a movie or catch up with friends. You can even try yoga or meditation to help you relax. Check out the Smiling Mind App, a modern mediation for young people.

Try watching this video on how our bodies process stress, Conquering exam stress: lessons from our bodies to see that a varied, balanced life, can be the most helpful thing in conquering stress!

Talk about it

If you’re feeling under too much pressure it will help to just talk about it. Chat with your friends who are going through the same thing, or ask your parents how they deal with stress. You’ll probably feel better for it and who knows what pearls of wisdom you’ll discover!

If you’re still having trouble managing your stress go and see your GP for some more management strategies, or try talking to your teachers or a school counsellor about it. They’ll probably have some different ideas about how you can minimise your stress, it’s all about finding what works for you. You can also call Kids Helpline or chat online with a mental health professional at eheadspace.