Manage end-of-unit assessment stress with this expert advice
The Trimester 3 end-of-unit assessment (EoUA) period runs from Thursday 8 to Friday 16 February and, for many students, this can be a stressful time. It’s common to want to achieve good marks and, together with personal or family expectations, this can lead to you feeling stressed or overwhelmed in the lead up to final assessments.
If you struggle with nerves or anxiety around final assessments, check out this helpful advice from our Deakin student counsellors on coping with stress and accessing help.
When does stress about assessments become something to worry about?
Stress is a human reaction to difficult situations – whether you’re a professional athlete or student, we all need a level of performance stress to do our best. Stress indicates passion for achieving your goals.
But looking too far ahead and asking negative ‘what if’ questions can lead to worrying about worst-case scenarios.
Stress manifests in physical forms – a change in appetite, constant headaches/stomach aches, muscle tension, fatigue and agitation.
This kind of stress can lead to poor academic and lifestyle outcomes. Be aware of your typical signs of stress and ask for help when they negatively impact your work, study, health or relationships. Act early.
How can I look after my mental wellbeing when my workload is demanding?
- Set achievable goals and reasonable expectations: Break up the day by assigning time for work, study and recuperation. Include time for sleeping (eight hours) and eating (three meals), as this provides the foundation for clear thinking, strong focus and energy.
- Prioritise: Develop a list of tasks and mark them on a calendar. This helps you visualise how much time you need to study and allows you to organise your time depending on each task’s urgency, importance and resources.
- Uni-task: While multi-tasking may feel more productive, it overwhelms your mind and increases your chances of making mistakes. Think about when you have too many browser tabs open – your brain can forget why some of them are even there. Focus on one task at a time to be most efficient!
- Work with, not against, yourself: Becoming frustrated or angry when you don’t meet your expectations or goals is a normal response, but try countering this negative self-talk. Treat yourself like you would a friend – be empathetic and understanding, and use your strengths to problem-solve!
How do I manage pressure from my family and/or myself when it comes to trying to achieve high marks?
It’s not unusual to want to achieve high marks, particularly if you are trying to meet personal or family expectations. Worrying about future events, such as exams and assessments, often takes away time and energy from your study. To help manage these thoughts, ask yourself if there anything more you can do that might improve the outcome, such as bringing your attention back to your study. Try using some of the strategies outlined in this article if you need further ideas on how to manage this.
I’m prepared but wracked with nerves during assessments!
The more you try to eliminate nerves, the stronger they get!
Nerves are normal, so acknowledge their existence.
Guard against worst-case scenarios of forgetting or failing and bring yourself back to the here and now: the assessment. Slow down thoughts with calm and even breathing, drink water if you’re sweating and breathe deeply if your heart is pounding. Then do your best!
Who understands what I’m going through? Can I talk to someone at Deakin?
If your results are disappointing or not what you had hoped for, be open and honest with your family and/or friends. As well as reducing your worry, this could improve how well you understand each other and lead to better support systems. If you don’t know how to start this conversation, or find yourself avoiding it, remember help is available through Deakin Counselling.
Read answers to student questions about stress and coping on Ask Counselling, or ask your own anonymous question. A counsellor will post a tailored response, often including resources and ways to manage stress and other emotional difficulties, such as issues relating to mental health, personal responsibilities and interpersonal relationships. Did you also know about our Managing Social Anxiety podcasts? Presented by our very own Deakin counsellors, this helpful resource can help you devise strategies to handle academic situations and interact effectively with your peers.
Book a free and confidential appointment with one of our student counsellors, who are trained to help you cope with challenges and overcome emotional difficulties. They understand what it’s like to be at uni and support students to manage their stress. First appointments are generally available within one to two weeks. If you’re based overseas, you can access local support.
Also check out the DeakinWELLBEING app, which includes interactive tools, videos and podcasts that can enhance relaxation, focus, energy, mood and productivity in minutes.
Best of luck with your assessments!