It’s exam time at Queen’s University and that means increased levels of stress for students as well as others in the community.

Fortunately, there is a network of resources to help prevent stress from spiraling out of control.  

The first step is getting ahead of the game and being aware of what is available at the university, says Beth Blackett, Health Promotion Coordinator with Student Wellness Services. 

Powering through your studies as exams draw near just isn't the way to go. 

It's about staying healthy, managing your schedule and getting an adequate amount of sleep.

“Sleeping is our big push and it comes down to that idea that you want to study smarter not harder,” Ms. Blackett says. “Your brain needs sleep to consolidate the information you are trying to learn and then recall it for the actual exam. You’re not meant to pull all-nighters. You’re not all that great at recalling information or problem solving. Those skills go down quite substantially when you are really sleep deprived.” 

Getting out and doing some regular physical activity also will help, she points out, and it's a good idea to change up where you study from time to time. Breaks are important as well to help you recharge before getting back to the books, while eating properly is vital to be able to get the most out of your activities. 

It's also about staying in touch. 

“It’s really quite common for students to think they need to study 24/7 and they can isolate themselves, where they stop responding to phone calls, texts, to family and friends,” Ms. Blackett points out. “I think people underestimate how important those relationships are during times of high levels of stress. So the occasional check-in is really helpful for mental health.” 

These are all simple steps, but, of course, are easier said than done.  

That's where the support network comes in. 

Student Wellness Services will be running the fifth annual 15 Days of Exams Health Challenge starting Dec. 9. Each year, there are more students taking part, Ms. Blackett says, taking on the daily challenges that are posted through Facebook, Twitter and Instagram, covering a range of health areas. 

It's not revolutionary, Ms. Blackett explains, but helps students set daily goals and taking a bit of time for their health.

Stress during the exam period will never be eliminated and no one should expect it to be. A certain amount of stress is normal and helps with motivation.

The problem is when stress builds up and tumbles out of control. But there is help at Queen's, including from Student Academic Success Services (SASS), which offers special pre-exam workshops in Stauffer Library as well as advice from Learning Strategists. 

One of the key tools offered is the Exam Study Schedule, which is available online at sass.queensu.ca/learningstrategies/decemberapril-exam-study-schedule. 

The strength of the schedule is its simplicity. In a high-tech world, sometimes the best way to get organized is by writing it all down on paper, and that includes time for breaks and eating properly. 

“At some point if you have too much stress your performance is going to decline,” Ms. Blackett says. “So that’s where Learning Strategies will help you create a study schedule where you can have some deadlines in there to just get that extra bit of motivation without leaving everything to the last minute.”

She adds that there isn’t a one-fits-all model for everyone. Each person is different and needs different help at different times.  

If you are a student and are feeling stressed about academics, you can book a Learning Strategies advising appointment by calling 613-533-6315.

Students who wish to make an appointment with Counselling Services can do so by calling 613-533-6000, ext. 78264. Embedded counsellors are located in various faculty and university buildings across campus: Faculty of Engineering & Applied Science (613-533-3447), Faculty of Education (613-533-2334), School of Graduate Studies (613-533-2136), School of Business (via Commerce Portal), Residence Counsellors (613-533-6000, ext. 78330 or 78034), the School of Medicine (613-533-6000, ext. 78264), and the Outreach Counsellor/Student Advisor in the JDUC (613-533-6000, ext. 78441).

Another resource available for students is Good 2 Talk, a 24/7/365 post-secondary student helpline which offers free, professional and anonymous support. They can be reached at 1-866-925-5454 to talk about any stressful issues students might be experiencing.