---
title: "Dealing with Exam Anxiety Tips & Tricks"
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lastmod: "2018-12-17T11:29:00.000Z"
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## Dealing with Exam Anxiety Tips & Tricks

Exam time is back – again. And again. While we all try our best to stay ahead and keep our stress levels low, any student knows that it’s easier said than done. While your in exam time and the tests and assignment deadlines approach there are somethings you can do to help your brain and body stay afloat.

### You can do it – Say YES to…

#### Water

Dehydration has been linked to mild decrease in cognitive function. Next time you visit the washroom, take a look at your urine colour. You want to aim for a pale lemonade. Don’t like the flavour of water? Add slices of lemon, lime, orange, cucumber, mint leaves. Don’t forget to carry your water bottle with you for a free refill.

#### Snacks – the Healthy Kind

Your brain needs fuel and jelly beans won’t cut it. Baby carrots, cheese and crackers, cherry tomatoes, clementines, quality granola bars (like Larabars and CliffBars) all pack easy for the trip to campus. Keep some trail mix in your bag in case of emergencies.

#### Pump Your Blood

For the 2 hours after moderate exercise your brain retains more info making studying more effective and efficient. Walking, yoga, going for a run or cardio class, or hitting the gym – all of it will have a positive impact. Even if you don’t have time for a full workout, do some body weight squats , push-ups or jumping jacks while you study. Need motivation? Try reading ‘Spark’ by John J. Ratey

### Do your best to AVOID….

#### Caffeine

Coffee, tea, energy drinks, even chocolate and decaf coffee have caffeine. Caffeine elevates your heart rate making it harder to concentrate. The increased sympathetic nervous system stimulus also makes it harder to get to sleep at night. Although an all-nighter may seem tempting, it’s not going to help you remember key information for the morning exam.

Instead try this… Herbal teas like ginger, lemon and peppermint. Water. Dilute juice.

#### Junk Food

Junk food is exactly that – junk for your brain and body. Aside from the empty calories and sugars, many candies and junk foods contain tartrazine which is a food colouring that increases anxiety. Banned in many countries, tartrazine, also known as FD &C yellow #5 and E102 is linked to anxiety, ADD and asthma.

Instead try this… Fruit, berries, real chocolate with no sugar on the ingredient list, dates, raisins.

#### Staying Up Late

When we sleep our brains consolidate the information we learned (or reviewed) that day and form memories. You want to keep that info in your brain? Sleep is the glue

Instead try this… Review notes or listen to podcasts while walking or on the stationary bike. While you’re moving you pump more blood to your brain helping you to retain more info.

### Want to read more to read? Try these articles:

[Insomnia and your brain](https://www.psychologytoday.com/blog/the-athletes-way/201403/insomnia-creates-24-hour-brain-condition)

[Why your brain needs water](https://www.psychologytoday.com/ca/blog/you-illuminated/201010/why-your-brain-needs-water)

[Urine colour in kids](http://www.sciencedaily.com/releases/2015/06/150624140134.htm)