Exam season has begun and many students are feeling the jitters. That’s perfectly normal and might even be beneficial, says a University of Guelph psychologist.
Moderate stress can help boost motivation and excitement, says Dr. Stephanie Craig, a professor in the Department of Psychology.
But when too much stress builds up over time, it over activates the sympathetic nervous system. When the brain’s alarm system turns on, it causes higher heart rates or blood pressure along with difficulty focusing and organizing thoughts.
Craig says students might want to try mindfulness practices, like deep breathing, body scanning and meditation, to avoid a greater stress response. The practice helps people slow down and unwind, increasing attention and awareness.
“Mindfulness helps students reduce anxiety during exam season by promoting present-moment awareness and creating a calm, non-judgmental space for them to manage their thoughts and emotions,” Craig says. “Focusing on the present moment rather than future uncertainties about exams can reduce mental clutter that fuels anxiety.”
Craig adds that mindfulness acts strengthen the connection between decision-making and self-reflection areas in the brain, allowing people to regulate their emotions more effectively. This can help quiet the brain’s alarm signals, reducing stress reactivity and helping students stay calm under pressure.
Mindfulness practices don’t need to get in the way of a busy study schedule. Craig recommends even a five-minute session to help improve mental health and well-being, adding that research shows short mindfulness programs are very effective for university students.
“Integrating small intentional practices throughout the week can provide significant benefits without disrupting a busy schedule,” Craig says.
“A few practical ways to incorporate mindfulness include starting the day with a minute of mindful breathing, paying attention to bodily sensations while walking between classes or taking a short study break for a quick body scan or stretch.”
Craig suggests students use mindfulness apps or access programs offered by their schools. The University of Guelph has a free six-week mindfulness program available to all students and offers tips to help students manage stress during exam season, including Study Break events.
Students can also attend events at The Arboretum and through Student Wellness and Guelph Gryphons Fitness.
Contact:
Dr. Stephanie Craig
scraig07@uoguelph.ca