Supporting mental health in students during exam season

Every student knows the feeling—exams are coming, and suddenly it feels like there aren’t enough hours in the day. Sleep takes a back seat, meals get skipped, and stress becomes the norm. When stress gets out of hand, though, it can affect focus, memory, and even the motivation to keep going.

But it doesn’t have to be that way. With the right tools and habits, students can take back some control and reduce the mental load. Here are seven simple, practical ways to manage stress and protect student mental health during exam season.

What exam stress really looks like

Exam stress can show up as constant worry, racing thoughts, mood swings, and trouble sleeping. Some students might feel overwhelmed and start avoiding their work, while others push themselves to burnout.

These symptoms aren’t always easy to spot, especially when students are used to pushing through. But recognizing them is the first step in supporting students’ mental health during exams.

Tip 1: Create a study plan that actually works

Planning might not sound exciting, but it works. Having a clear, realistic schedule helps break big assignments into smaller, manageable steps. It also helps avoid the dreaded last-minute cramming sessions that usually do more harm than good.

Even a simple calendar with color-coded tasks can help students stay on track and reduce the mental chaos that comes from disorganization. Time management is one of the most effective student exam stress management strategies—because when the plan is clear, the brain can relax.

Try this: Use a planner or app to map out study time, breaks, meals, and sleep. Stick to it as best as possible, but don’t stress if things shift a little.

Tip 2: Move your body (even just a little)

When stress builds up, the body needs a way to release it. That’s where movement comes in. A quick walk, dancing to a playlist, or doing a short workout can boost mood and energy almost instantly. Exercise increases blood flow to the brain, which supports memory, focus, and learning.

It doesn’t have to be a gym session—just something active every day. Supporting mental health in students during exam season includes taking care of the body, too.

Try this: Set a timer every hour to stand up, stretch, or take a lap around the house or campus. It counts.

Tip 3: Use mindfulness to calm your thoughts

Mindfulness isn’t about sitting still for an hour in silence. It’s about being present—taking a breath before opening your notes, noticing your thoughts without judgment, or doing a few minutes of guided breathing before bed.

Mindfulness and relaxation techniques can help reduce anxiety, improve focus, and bring the brain back to the present moment, especially during high-stress times like exams.

Try this: Download a free mindfulness app like Balance and try a 5-minute meditation during a study break.

Tip 4: Prioritize sleep like it’s part of the exam

Late-night study sessions might seem productive, but without sleep, the brain doesn’t store or recall information well. Lack of rest can also increase stress and make it harder to think clearly the next day.

A consistent sleep routine supports cognitive function and emotional health, which are both key to student mental health during exam season.

Try this: Turn off screens 30 minutes before bed, keep lights dim, and avoid caffeine in the afternoon.

Tip 5: Talk to someone—seriously

Stress can feel isolating, but students aren’t alone. Sharing frustrations with a friend, venting to a parent, or checking in with a school counselor can make a huge difference.

Even quick chats between study sessions can ease tension and help students feel seen and supported. Social support is one of the most powerful tools for managing student mental health during exams.

Try this: Encourage group study time, FaceTime breaks with friends, or short check-ins with someone who listens without judgment.

Tip 6: Eat like your brain depends on it (because it does)

During exam time, it’s easy to reach for chips or skip meals altogether. But what students eat directly impacts their ability to concentrate and cope with stress. A balanced diet fuels the brain with the nutrients it needs to stay sharp and energized.

Whole grains, protein, and vegetables help keep blood sugar steady and the mind focused.

Try this: Prep easy, healthy snacks like nuts, fruit, or yogurt to grab between sessions. Drink water instead of energy drinks to stay hydrated.

Tip 7: Don’t ignore the help that’s already there

Most schools and universities offer free or low-cost resources—counseling, peer support groups, or wellness programs—but students often don’t take advantage of them. These services are there for a reason, especially during exam season.

Encouraging students to use these resources helps normalize seeking support and reminds them they don’t have to handle everything on their own.

Try this: Share links or phone numbers to campus mental health services in group chats or on classroom walls. Sometimes all it takes is one person making the first move.

How parents and educators can help

Parents and teachers play a big role in how students cope with stress. A calm, supportive environment—at home or in the classroom—can help students feel safe to express what they’re going through.

Instead of asking, “Did you study enough?” try asking, “How are you feeling about your exams?” Look for signs like mood swings, fatigue, or withdrawal, and offer support without adding pressure.

Celebrate effort, not just outcomes. And remind students: one test doesn’t define them.

Want to help your brain feel calmer and sharper—without adding more to your plate?

The Elevate app makes it easy. With 40+ games designed to boost memory, focus, and confidence, students can train their brains in just a few minutes a day. Download Elevate today and support your mental fitness—during exams and every day after.