Relax Refuel Refresh
Relaxing x Refuelling x Refreshing = Revising3 !
Maximise your studying, revision and exam performance by looking after your body and mind. Make sure you include time for relaxing, refuelling and refreshing in your schedule.
Relaxing
- Relaxation techniques: Practice tensing and relaxing each muscle group in turn starting with your toes and working your way up the body
- Breathing: Practise breathing deeply, evenly and slowly
- Sleep: If tired it’s hard to concentrate and maintain perspective. If you’re finding it difficult to drop off, cut down on stimulants (e.g. caffeine and alcohol) and allow time to unwind before bed. The key to feeling refreshed is having a regular pattern. Getting regular exercise helps (but not immediately before bed).
- Relaxing massage and exercise (pilates, yoga, tai chi separately or combined in ‘Body Balance’ classes) are available from Sport, Exercise & Health
- Therapeutic relaxation groups organised by Student Counselling
Refuelling
What we eat and drink influences not only physical performance but mental performance too. If you want to boost concentration, memory and mood in the run up to exams try some of these:
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“5 a day” of fruit and veg
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Oily fish every week
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Cut down “bad“ fats. Don’t rely on fast food!
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Good breakfast to start the day
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Eat regularly and have healthy snacks (raw carrots, celery, chopped nuts, raisins, dates, etc.)
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Drink plenty of fluids (Research suggests drinking water during exams can help improve grades – so don’t forget your water bottle!) though limit caffeinated and sugary drinks, especially before bed
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Go steady with alcohol – bad for performance and sleep quality
Refreshing
Some anxiety can help motivate, but high levels of stress cause excess adrenaline resulting in headaches, racing heart, fatigue, irritability and sleep problems. Physical activity uses this adrenaline, reducing these symptoms. It also releases endorphins, improving your mood. Including some exercise in your day will boost energy and clear your head. It doesn’t have to be a two-hour gym session or a five-mile run. A brisk walk is great exercise and doesn't need specialist kit or planning. Even small bouts of activity can reduce tension and boost productivity.
An organised class or activity could help. Schedule them to fit your timetable. It will give a welcome break from academic thoughts – and mix with different people.
University gym staff note that many regular exercisers stop during this time of year. Apart from one notable group - medical students. What do they know that others don’t…..?
Download the r3 Revision notes (pdf)
Home workout
Energise yourself with a little workout in the comfort of your own home. All you need is bottle (well, two actually...). Download a DIY workout (pdf)
Further information:
- Sport, Exercise and Health (programmes and facilities)
- UBU exam survival advice
- Change4Life
- National Trust - Ideas for exercising outdoors
- Walk4life
- RCP Exercise & mental health
- Student Counselling Service
- NHS ‘get fit for free’ information
- NHS 5-a-day meal planner
- Change4Life supermeals