How to Manage Stress During Exams in Polytechnic

As exam season approaches, many polytechnic students start feeling the pressure. There’s the weight of multiple courses, late-night studying, fear of failure, and sometimes the extra burden of project work or part-time jobs. It’s no surprise that stress levels skyrocket during this period. But while a little stress can push you to work harder, too much of it can lead to burnout, poor performance, and even health problems.

Managing stress during exams isn’t about doing less work. It’s about handling your time, your mindset, and your habits in a way that keeps you productive without falling apart. If you’re struggling with focus or constantly overwhelmed, this article will show practical ways to stay calm and sharp when it matters most.

1. Create a Realistic Study Schedule

Many students fall into the trap of last-minute cramming. This only increases anxiety and reduces retention. Instead of waiting until exams are close, build a simple study schedule that starts at least two weeks ahead. Break down your topics by day, assign reading and revision slots, and leave space for review. 

A well-planned timetable reduces uncertainty and gives you a sense of control. When you know what you’re doing each day, you’re less likely to panic or waste time flipping between books without direction.

2. Start with Difficult Subjects First

Some courses give students more anxiety than others. If you always struggle with mathematics, programming, or engineering drawing, handle them early in your study plan. Don’t push them to the end. Facing tough subjects while your energy and attention are still fresh reduces pressure as the exam approaches. Finishing the hard stuff first also boosts your confidence and frees you to focus on other topics without fear.

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3. Take Breaks While Studying

Long study sessions without breaks can exhaust your brain. It’s better to study in blocks of 45 to 60 minutes, then take a short 10- to 15-minute break. Use that time to stretch, walk around, or grab a snack. This method helps your mind rest and makes it easier to absorb information. Don’t study for five hours straight hoping to speed things up. That often leads to stress and burnout.

4. Get Enough Sleep

Many students believe sleep is a waste of time during exams. They stay awake for nights on end, hoping to cover more ground. But poor sleep affects concentration, memory, and even your mood. If you’re constantly tired, you won’t retain much of what you’re reading. Aim for 6 to 8 hours of sleep daily during exam season. Going into an exam hall with a clear, rested mind is far better than showing up with a brain that feels like it’s shutting down.

5. Eat Balanced Meals

It’s easy to skip meals or depend on junk food when you’re preparing for exams. But your brain needs proper fuel to function. A poor diet can affect your energy levels and reduce your ability to stay focused. Eat meals that include fruits, vegetables, proteins, and complex carbs. Snacks like groundnuts, bananas, and boiled eggs are great for study breaks. Avoid too much caffeine or energy drinks—they can make you feel alert for a while but lead to crashes later.

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6. Avoid Comparing Yourself with Others

During exams, some students love announcing how much they’ve read or how prepared they are. This can make others panic and feel like they’ve done nothing. Constantly comparing yourself to classmates only increases pressure and distracts you from your own pace. Focus on your own schedule and goals. Everyone learns differently, and rushing to keep up with others often leads to confusion and unnecessary stress.

7. Limit Social Media and Distractions

Social media can be one of the biggest sources of distraction and anxiety during exams. Scrolling for “just five minutes” often turns into hours. Worse, seeing others post about how prepared they are can make you feel behind. Use apps that block social media during your study time, or keep your phone in another room. Save your browsing time as a reward for finishing your study session, not something you do in between.

8. Practice Past Questions and Mock Tests

One of the most effective ways to reduce exam stress is to practice past questions. This helps you get familiar with the pattern, time management, and the types of questions likely to come up. The more you practice, the more confident you become. If you study only from textbooks, you may know the content but still panic when the exam looks different. Practicing questions helps you apply what you’ve learned in a real-exam format.

9. Talk to Someone You Trust

Keeping everything bottled up increases stress. If you’re feeling overwhelmed, talk to a trusted friend, coursemate, lecturer, or even a counselor. Sometimes, just sharing what you’re going through can lighten the emotional burden. You might also discover that others are facing similar challenges and you’re not the only one under pressure. Discussions can lead to helpful advice or study partnerships that reduce stress.

10. Stay Active with Light Exercise

You don’t need to hit the gym for two hours, but simple activities like walking, stretching, or dancing for 15 to 30 minutes a day can reduce exam stress. Physical activity helps your body release endorphins—natural chemicals that improve your mood and reduce anxiety. Exams often keep you sitting for long hours. Adding some movement to your day keeps your mind and body in better shape for study.

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