As the end of the year gets closer, many students are completing assignments and preparing for the exam period. This can be a stressful time which may affect your well-being. This article explores the impact of stress, diet, sleep and exercise on your mental health and provides some tips on how to take care of yourself in the lead up to the end of the academic year.

Study and time management

Meeting deadlines for exams and assignments can be overwhelming because you may worry about not having enough time. It can be helpful to create a timetable so you can balance study and other commitments (e.g. sports/work). A good way to do it is to draw up a timetable at the start of each week to plan ahead and create to-do lists each day.  To-do lists work well because you can break each task down so your workload becomes more manageable and less overwhelming.

It’s important not to deny yourself a break because it seems like wasting time. Breaks help you relax and stay motivated when you are studying. Try to get away from your desk at least once an hour for 10 minutes. Taking a break can help you to concentrate, be more productive, and has the added benefit of protecting your body from potential ’study injuries’ like poor posture, headaches and stiff muscles.

Check out Youthbeyondblue fact sheet 19 Making the Most of Studying.

Stress

Most people feel a degree of stress when they study and sometimes it can help with motivation and focus. However, too much stress can make you feel overwhelmed, confused, exhausted and edgy. There are many strategies to combat stress. Find out about it here.

Sleep

Difficulty getting to sleep, waking up too early or not being able to sleep throughout the night can affect your general well-being. This can be a problem when you need enough sleep to be rested in order to study effectively. As well as feeling tired, you may feel irritable, have no energy and find it harder to concentrate or to remember things.

Some tips to help you get sleep:

• try not to go to bed too early or too late, and try to go at a regular time
• make sure you are not hungry
• avoid drinking alcohol or smoking
• allow yourself time to wind down - if you are studying, stop at least 30 minutes before bedtime and do something relaxing and away from your study space (e.g. have a shower or bath, listen to some music)
• if something is playing on your mind, write it down and leave it for the morning.

Check out our fact sheet on getting a good night’s sleep.

Exercise

While there may be pressure during intense periods of study to put other activities on hold, a balanced approach to study can help to keep you energised, healthy and motivated. Swimming, walking, yoga, cycling, dancing or going to the gym are good ways to reduce the tension in your muscles and your mind and will help you keep a clear head.  Relaxation exercises that slow your breathing and relax your muscles can also help to relieve tension.

Diet

The type of food you eat can make a difference to your mental and physical health. Eating well means having a wide variety of healthy foods including plenty of vegetables, fruit and cereals (like bread, rice and pasta), some lean meat, chicken or fish, dairy products (milk, yoghurt, cheese) and lots of water. It’s a good idea to avoid fatty foods and foods with lots of sugar in them. While you may be tempted by caffeine or sugary foods, keep in mind that while these may provide a boost in the short-term, they can make you feel tired and unable to concentrate a little later on.

If you need help - ask for it

If you are finding it hard to stay on top of your study, it’s a good idea to talk to someone about it.  A parent or adult friend can help you get things in perspective or offer advice on better ways to manage.  If the subject is too difficult, consider getting a tutor or discussing the difficulty with your teacher/tutor/lecturer - remember, it’s their job to help you understand what you are studying.

Take a look around our website for information on a wide range of topics that relate to mental health. You can also order free stuff like fact sheets and wristbands by calling the beyondblue info line on 1300 22 4636/1300 bb info. If you need to talk to someone urgently about something that’s troubling you, call Kids Helpline 1800 55 1800 on or Lifeline on 13 11 14.