Tips for Balancing Health and Study Stress During Exam Season

“How do you juggle health and study stress during exam season?”

Here is what 20 thought leaders had to say.

Health and Productivity Partner, Not Compete

Exam season was like running a marathon while balancing flaming torches when I was a student. I used to spend my nights surrounded by open books and coffee cups, but I soon discovered that routine and sleep were more important than caffeine. 

I began scheduling meals, quick walks, and even quick workouts as if they were due dates, treating my health like a subject for an exam. Being functional was more important than being flawless. I found that when I treated my body with the same respect I treated my studies, I performed better, although I would occasionally nod off while writing or forget the day. That lesson—productivity and well-being are partners, not competitors—remains with me even in the business world.

Movement Links Memory: Skip Rope, Ace Exams

Whenever I study through exam season, I always associate a movement with recall so that the physical activity consolidates memory and lowers stress at the same time. While I was preparing for the International Business Management (IBM) exams at Dongbei University of Finance and Economics in 2015, I would walk around the campus while using flashcards and would even recite models while skipping rope. The rhythm in my movement cemented the material into my brain and allowed recall during the actual exams.

I used this approach every day for about 40 minutes and noticed that I found myself calmer, remembered more details and even answered complex questions with much more confidence. Today, I still use this method before I present or during workshops. Associating a movement with memory is one of the best practices that I have carried forward.

Short Study Bursts Beat Burnout, Director Advises

As an academic director, I’ve seen many students push too hard during exam weeks and lose focus from burnout. The real headache with exam stress is over-preparing without recovery time, and balanced habits have always been my go-to fix. I often remind students to study in shorter, concentrated bursts, about 45 minutes, then do something as simple as breathing exercises or stretching. One learner once told me her DELE oral performance improved once she started morning walks. So, I’d say treat mental rest as an essential subject on your schedule, which allows your best work to surface.

Micro-Doses Fuel Brain Without Caffeine Crash

I skip the coffee binges and energy drinks, relying instead on edible micro-doses of energy. I grab small, nutrient-dense snacks like almonds, walnuts, blueberries, or a square of dark chocolate, and pair them with focused 25-30 minute study sprints. 

Each mini-snack gives my brain fuel at just the right moment, helping me stay sharp, recall information, and solve problems without the sugar or caffeine crash. This predictable rhythm of energy makes long study sessions feel smoother and less draining. It keeps my mood steady, reduces jitteriness, and helps me manage stress, turning study time into something productive and way less taxing on my system.

Track Metrics, Guard Rest, Cross Finish Line

I beat exam stress by running my day like a dashboard. I track three key metrics: study start time, deep work minutes, and sleep hours. If sleep drops, I don’t cram, I cut scope and review, because tired brains leak points. I stack a morning focus block for new material and save evenings for spaced repetition. Phone stays on Do Not Disturb; I check messages at set times only. Fuel is planned: water on the desk, protein at lunch, light dinner. When anxiety shows up, I run a 3-step loop: name it, breathe for 60 seconds, pick the smallest following action. The goal isn’t perfection; it’s steady inputs. Measure what matters, guard your rest, and let the averages carry you across the line.

Strong Support Systems Lighten High-Pressure Loads

From my experience, handling high-pressure periods, whether scaling a brand or cramming for exams, starts with building a strong support system. When I was juggling multiple franchise launches, I leaned on mentors, wellness coaches, and peers for structure and accountability. For students, forming study groups or consulting advisors can lighten the load while keeping mental wellness at the center of the process.

Design Study Zones Like Play Spaces

I design my study days the way I design play spaces: safe, simple, and inviting. I create a ‘study zone’ with good light, a comfortable chair, and zero clutter, so my brain says ‘welcome’ rather than ‘warning.’ I start with a 10-minute warm-up: skim key formulas, solve one easy problem, take a deep breath, and then dive into the harder material. Every hour, I stand, stretch, and take a short walk to keep blood moving and mood steady. Even during crunch time, I make sure to protect small joys: a call with my kids, a quick walk outside, and real food. At night, I downshift with a book, not a screen. Stress shrinks when the environment helps you. Make studying feel like play: clear rules, a safe space, and steady wins.

Focus on One Goal, Not Ten

I’ve coached thousands of career professionals through high-stress transitions, and I’ve learned that the job search process mirrors exam season perfectly–both demand peak performance while your stress levels are maxed out. When my wife Ellen was diagnosed with Stage 3 breast cancer in 2003, we found that managing stress isn’t about eliminating it; it’s about protecting your energy allocation.

Here’s what works: Write down one specific goal for each day–not ten, just one. Your brain can’t focus on cramming for five exams while also worrying about sleep and meals and everything else. During Ellen’s treatment, we had one daily goal, and we invested 90% of our energy in solutions, not the problem itself. Job seekers who adopt this approach land jobs 40% faster than those who scatter their focus.

Create a written plan with your study blocks, meal times, and mandatory sleep schedule. Sounds basic, but I’ve seen brilliant professionals completely fall apart because they’re “winging it.” When I was unexpectedly fired at 39, I had no plan and lost all sense of identity–once I mapped out daily tasks with specific goals, everything shifted. Treat yourself like your most important client and schedule non-negotiable breaks.

The quality of questions you ask yourself determines your outcomes. Instead of “Why is this so hard?” ask “What one thing can I do right now to move forward?” That mindset shift alone will cut your stress in half and improve your retention during study sessions.

Sales Pipeline Methods Prevent Student Burnout

I used to burn out easily when I treated deadlines like emergencies instead of projects with rhythm and structure. What helped was applying the same sales pipeline methods I use in businessbreaking large goals into daily chunks, tracking progress, and optimizing weak areas. For students, this mindset keeps you focused without sacrificing your health, since you can measure stress before it overwhelms you.

Small Habits Transform Stress Management

I used to think stress was just part of being a student. Then I realized I could actually manage it.

The first thing I did was plan my days. Not just study schedules, but when I’d eat, sleep, and exercise. This sounds boring, but it removed so many decisions from my day. I knew exactly what to do when. I found a study spot that wasn’t my bedroom. Libraries work great, but even a different corner of your house helps. My brain learned that this space meant work time. When I left, I could actually relax.

I started saying no to things during exam season. Friend’s birthday party the night before my chemistry final? Sorry, can’t make it. This felt harsh at first, but my real friends understood. Water became my best friend. Dehydration makes you tired and cranky. I kept a water bottle on my desk and refilled it throughout the day. It’s such a simple thing, but it made a real difference.

I also learned to recognize when I was spinning my wheels. Sometimes I’d sit with a textbook for hours but not actually study. When this happened, I’d close the book and do something physical. Usually, I came back more focused.

The key insight is that managing stress isn’t about eliminating it. It’s about not letting it control you. Small habits add up to big changes.

Label Anxious Thoughts as Data Points

I treat stress like a study ally rather than an enemy. When exam nerves kick in and my mind starts racing, I label those thoughts as “data points” and jot them down before diving into a study session. 

Externalizing my worries clears mental space, so my brain isn’t constantly juggling anxious thoughts while trying to focus. It also helps me keep cortisol levels in check, preventing stress from becoming overwhelming. 

Over time, this habit has trained me to view stress as valuable information (signals to prepare or adjust) rather than a barrier, making my study sessions more productive, my focus sharper, and my overall well-being steadier.

Squat Breaks Reset Body Between Study Sessions

I juggle health and study stress by incorporating strict intervals during preparation, a habit I learned when taking my HBA exams at Ivey Business School. After every 50 minutes of focused studying, I would stand up, walk around the room and knock out 20 squats before returning to my desk. This little burst of physical activity resets my body, keeps the blood circulating and clears the mental fog that comes from sitting for many hours at my desk. It became a rhythm that broke the monotony and gave me a physical release at a time when it was mentally demanding. The exams were pretty intense but the little squat routine sustained my focus for weeks of preparation.

Sleep More, Meal Prep, Avoid Diminishing Returns

I manage health and study stress during exam season by sleeping more, instead of studying for 18 hours a day, because getting by without sleep is not the best way to get by, since there are diminishing returns where each additional hour yields less value. It’s much better for my mind to study for 90 minutes and then take a break than to study for several hours at a time. The mere act of walking around for 15 minutes between sessions enables my brain to process information while it loses focus.

Meal prep on Sundays removes decision fatigue when I am already mentally drained. High-protein meals provide more sustained energy for extended periods than caffeine and sugar, which can cause a crash, leaving you unable to focus for hours when you need to review.

Focus on Critical 20%, Sleep Remains Non-Negotiable

I use the 80/20 rule during exams. I focus on the 20% of the material that gives me 80% of the results.

This saves me hours of stress. I identify the most important topics first. Then I study those until I know them cold. Everything else gets less attention.

I also batch my study sessions. Three hours in the morning when my brain is sharp. Then I take a long break for lunch and exercise.

Food is fuel. I eat protein for breakfast and avoid sugar crashes. I pack healthy snacks so I don’t grab junk food when I’m hungry.

Sleep is non-negotiable. I aim for eight hours every night. When I’m tired, I make mistakes and forget things. Good sleep means I learn faster and remember more.

I keep a water bottle next to me while studying. Dehydration makes me sluggish and gives me headaches.

One last thing that works for me: I stop studying the day before each exam. I review my notes briefly but mostly relax. This prevents last-minute panic.

Treat Study Sessions Like Startup Sprints

During exam season in college, what helped me the most was treating study time like startup sprintsintense, scheduled, and always followed by cooldowns. The real headache with study stress is thinking productivity equals nonstop effort, but that usually backfires. I’d run a quick workout or take a 15-minute walk, and it always helped reset my focus sharper than another hour of cramming. Once, during finals, I noticed my grades actually improved when I spent less time studying but stayed consistent with short breaks. My advice is to build your study schedule like a product roadmap, leave room for your health, and you’ll last longer and perform better.

Schedule Breaks Like Unmissable Appointments

I always make sure to schedule my study breaks. I treat them like appointments I can’t miss. During those breaks, I get up, walk around, or just do something completely unrelated to studying. It helps clear my head and keeps me from burning out. I find that if I don’t schedule them, I’ll just keep pushing through until I’m exhausted and can’t focus anymore. So, putting them in my calendar really helps me stick to it and manage the stress.

Short Breaks Sustain Motivation, Prevent Burnout

During exam season, balance is everything. I believe in rewarding effort with short moments of rest that refresh both the mind and body. Students lose concentration when they work too long hours without a break and their stress level increases. Nesting studying with some basic rest (eg., watching a short program or talking to a friend) provides the brain with a re-energizer which makes the person more focused when going back to the books.

Working at Proximity Plumbing, I have observed that the sustainable effort always overcomes the spurts of intensity. Our team works optimally when they have the time to have a little rest between the tough working days and deliver the same performance during the day. The same is true with students when they are stressed. Short breaks are also useful to maintain a high level of motivation and avoid burnout. Constant effort is not the key to success, and it is important to maintain the energy to remain unchanged at stressful times.

Close Books, Reset Mind, Reduce Cortisol

The stress of studying for exams is inescapable – cramming for tests at all hours will inevitably lead to you hitting a wall mentally. As much as possible, close the books, shut down the laptop, and take a break. Whatever that looks like to you – going for a walk, spending time with friends, watching a game – your body and mind need that reset, even if it’s for thirty minutes. If you’re constantly putting your mind in overdrive, it will eventually become untenable and you’ll be working against yourself. It’s hard to do, but take those breaks. There is a reason why many campuses offer free puppy petting during exam season – it’s imperative to reduce cortisol levels.

Quick Online Workouts Break Long Study Sessions

My coping mechanism for exam stress is an online fitness program. It is way more convenient since I do not have to commute or schedule around gym timings. I log in, do my quick 20-30 mins, and then get on with revising. It breaks up the long hours of sitting, clears my head and keeps my energy up. Having that flexibility is really a great help in keeping me on track when it comes to health and academics.

Mindfulness Pauses Restore Mental Clarity

During exam season, I recommend implementing short mindfulness pauses throughout your study sessions. At my medical practice, I’ve found that taking 5-10 minutes to focus on breathing, write down overwhelming thoughts, and reframe anxieties into manageable steps significantly reduces stress levels. This simple practice helps restore mental clarity while preventing burnout, which is crucial when you’re trying to balance health and academic demands. Remember that taking care of your mental well-being is just as important as the studying itself.