Staying Well During Exams

Between cramming lectures and endless notes, it’s easy to forget about your health. But here’s the deal: neglecting your well-being won’t help you ace your exams. Balancing your study sessions with proper self-care isn’t just important – it’s essential to performing your best.

So, we’ve put together 5 effective ways to stay healthy during exams.

1. Eat Well

A busy schedule may tempt you to grab a quick meal deal, indulge in unhealthy takeaways or opt for instant noodles for the fourth night in a row. However, these options often lack the nutrients your body and brain need.

Eating wisely in the lead up to an exam and on the day itself can help enhance your overall performance. Wholegrains like wholemeal bread or wholewheat pasta can provide a steady source of energy that help you power through long-cramming sessions and keep your concentration sharp. A number of studies show that berries can positively affect brain function and improve your memory. Take a look at Save The Student’s Guide on meal planning, which includes a downloadable shopping list and a breakdown of costs to simplify your choices!

1. Stay Hydrated!

Did you know your brain is made up of approximately 80% water? Staying hydrated is vital for maintaining focus, memory, and overall cognitive function. If we become dehydrated, our memory and ability to focus can be affected. Keep a reusable water bottle on your desk and aim to drink throughout the day! While it’s tempting to rely on tea, coffee, or energy drinks to power through study sessions, too much caffeine can make you feel jittery and impair concentration. Try swapping high-caffeine drinks for green tea, which provides antioxidants and helps with focus.

1. Prioritize sleep.

Sleep is often one of the first things students sacrifice during the exam period as you try to cram a term’s worth of content in an all-nighter. Yet sleep deprivation can negatively impact memory, decision making, and your ability to respond quickly to challenges.

Establish a consistent sleep routine by going to bed and waking up at the same time each day. To prepare your body for rest, take 30 minutes before bedtime to unwind—read, listen to calming music, or practice relaxation techniques. Your brain works best when it’s rested and that 2AM TikTok binge won’t help you remember formulas or essay plans.

1. Exercise!

Ever feel like your brain is fried after hours of sitting? That’s your sign to move. If you've ever felt a buzz after exercise or have experienced the famous 'runners high', that's the hormones your body releases during exercise. Known as endorphins, this feel-good hormone acts as a natural pain reliever and leaves you with a positive mindset.

If you’re looking for ways to get active on campus, Royal Holloway Sport has you covered. From one-off events to regular drop-in sports sessions, there are loads of ways to stay active. You’ll find updates on the Royal Holloway Sport app, campus screens, and social media channels, so it’s easy to see what’s happening.

Whether you’re a gym newbie or a seasoned pro, there’s something for everyone:

• 15th of May – Activities and Board Games on Founders Square/south quad 1-4pm: Pop up sporting activities and classic board games available for all to drop in and play. 
• 16th of May - Windsor Park Walking Tour: Walking tour guided by a staff member from Active Lifestyle and Sport who has knowledge and experience of great places to walk. Discover the hidden gems along the off-beat paths and some great views at lesser-known spots. Link to sign up for walks ----  https://forms.office.com/e/1EjTKUd1J7
• 20th of May – UV Chill out Area in JH: A unique space combining movement and relaxation under UV lights. Unwind in deck chairs or try your hand at table tennis and other fun games, all in a chilled-out, welcoming atmosphere. Whether you’re looking to get active, socialize, or simply take a moment to relax, this is the perfect place to recharge and enjoy a break from your day. Sign up on the RHUL Sport app
• 22nd of May – Campus Garden Tour 12-1pm: Walking tour guided by a staff member from Active Lifestyle and Sport who has knowledge and experience of great places to walk. Discover the hidden gems along the off-beat paths and some great views at lesser-known spots. Link to sign up for walks ----  https://forms.office.com/e/1EjTKUd1J7
• 27th of May – Colour Run on Founders Field  2-5pm : Sign up form https://forms.office.com/e/FQGRkyhx5v
• 30th of May – Runnymede (Magna Carta) Walking Tour 2-5pm: Walking tour guided by a staff member from Active Lifestyle and Sport who has knowledge and experience of great places to walk. Discover the hidden gems along the off-beat paths and some great views at lesser-known spots. Link to sign up for walks ----  https://forms.office.com/e/1EjTKUd1J7

As little as 10 or 20 minutes a day spent walking, cycling or at the gym can make a big difference! Anything that gets you moving around and is enjoyable will be beneficial especially if it involves you spending at least half an hour in the fresh air every day.

1. Don’t forget your Mental Health!

Exams can be stressful and it’s okay to feel overwhelmed sometimes. Practice mindfulness or relaxation exercises, talk to friends or family, and don’t hesitate to seek support if you’re feeling stressed.

Why not join a drop-in at the Advice Centre or reach out to one of our friendly advisors? The Advice Centre offers free, impartial and confidential advice to all students at Royal Holloway across a broad range of topics including academic and wellbeing issues. Or, for specialised wellbeing support, use the University’s Wellbeing services.

For academic support, reach out to the team at CeDAS. Based at the Academic Skills hub, they offer 1:1 tutorials, drop-ins and workshops with the sole objective of helping students to achieve their full academic potential. They can also provide specialist resources to help prepare for and sit your exams.

Get involved

The Advice Centre is running our Stressbusters campaign events in May providing you with plenty of opportunities to shake the stress away this exam season! Why not join us? Find out more about what’s on here!