How to maintain a healthy level of stress to get your best final assessment results
Trimester 2’s end-of-unit assessment and exam period runs from Monday 6 to Friday 17 October. It’s normal if you feel some amount of stress leading up to or during your final assessments but too much stress can negatively impact your health and studies.
Preparing and knowing what to expect for your assessments helps build confidence. At the same time, finding healthy ways to channel your stress supports your wellbeing and helps you perform at your best. Here’s some tips and resources to help.
A little stress is helpful
Stress is a natural response that helps us rise to challenges. A balanced level of ‘performance stress’ can sharpen concentration, boost memory, and fuel motivation. Instead of focusing on ‘what if’ worst-case scenarios, try shifting your thoughts toward possibilities and strengths, such as the skills you’ve built this trimester and the strategies that already work well for you.
Notice your personal stress signs
Everyone experiences stress differently, and noticing your own signs is the first step in using it constructively. You might feel extra energy, a change in appetite, restlessness, or muscle tension. Recognising these signals early (the earlier the better!) allows you to use strategies—like movement, breathing, or reaching out for support—that keep stress in the helpful zone where it enhances performance.
Engage in intentional self-care during peak study times
- Set achievable goals. Create balance by assigning time for work, study and recuperation. Include time for sleeping (eight hours), eating (three meals) and regular short breaks, as this provides the foundation for clear thinking, strong focus and energy.
- Structure your priorities. A clear plan reduces uncertainty. Develop a list of tasks and mark them on a calendar. This helps you break tasks into manageable steps and to organise your time depending on each task’s urgency, importance and resources.
- Don’t overload yourself. While multi-tasking may feel more productive, it overwhelms your mind and increases your chances of making mistakes. Focus on one task at a time to be most efficient!
- Be kind to yourself! Becoming frustrated or angry when you don’t meet your expectations or goals is a natural 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!
It’s common to feel nervous on the day of an assessment
Feeling nervous means your body is gearing up to perform—it’s a sign you care about what you are doing.
The more you try to eliminate nerves, the stronger they get! Nerves are normal, so acknowledge their existence. Most students feel a little nervous on the day of an assessment, no matter how prepared you are.
Protect yourself 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 slowly and deeply if your heart is pounding. Then do your best!
Keep things in perspective and reach out if you need help
- Manage your worries about expectations of your results. 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.
- Remember, you’re not alone. Many students are experiencing similar challenges. Explore Ask Counselling, to see how others manage stress, or submit your own anonymous question to receive personalised strategies and resources.
- Check out our app for helpful resources. The DeakinWELLBEING app, which includes interactive tools, videos and podcasts that can enhance relaxation, focus, energy, mood and productivity in minutes. It also houses the Managing Social Anxiety podcasts, which are presented by our very own Deakin counsellors. This helpful series can help you devise strategies to handle academic situations and interact effectively with your peers.
- Book a free and confidential appointment for professional advice. Our student counsellors 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 for onshore students are generally available within one to two weeks.
- If you’re based overseas, you can access local support.
- Located at GIFT City? See how you can book an appointment with a counsellor.
By approaching stress as something you can work with—not against—you can use it as a resource for learning, growth, and achievement. With healthy routines, support, and self-compassion, you’ll be in the best position to perform at your best this assessment period. Best of luck with your assessments!