Do you get stressed about exams and assignments?

Do you stay up late studying but then get too tired to understand anything?

Do you tend to lock yourself up in your room and eat more junk food or skip meals when cramming?

Did you say yes to any of those questions? If so, read on as we’ve got some great tips for you.

When we get stressed and tired, all sorts of things happen inside our body. Our muscles tighten up and we tend to hunch over, especially when sitting at a computer. This means we can only take shallow breaths into the top of our lungs. Less oxygen gets pumped through our bloodstream to our brain and other organs, so they have less energy to work effectively.

Heightened stress levels also put our body into ‘fight or flight’ mode. Way back when we spent our days hunting and gathering, we needed to be constantly alert for potential dangers, like other animals wanting to have us for lunch. We needed to have the ability to instantly fill our bodies with high doses of adrenalin and cortisol, the two main hormones needed to give us a burst of energy and to help us think quickly.

However, we obviously don’t live in situations like that anymore. Yes, we sometimes do find ourselves in dangerous situations but it’s not the norm. ‘Fight or flight’ mode was never meant to be held over long periods in any case. We are also supposed to have periods of rest and relaxation so we can recuperate and build up our energy stores again. What happens when we are stressed for long periods (such as before exams) is that we get stuck in ‘fight or flight’ mode and we don’t switch off – sometimes for days, weeks or months – which can cause all sorts of nasty symptoms simply because we aren’t getting enough down time.

Some of the other effects of prolonged stress include:

There might not be a magic pill to help you learn everything instantly but there are things you can do to reduce your stress levels and make your studying much more effective. And your body holds many of the secrets. Want to know what they are?

Let’s start with the more obvious ones. Nutrition and exercise.


Good nutrition helps you by providing fuel for your brain and body to function at their best. Ensuring your diet includes all the major food groups and lots of different colours and textures is the best way to give your body a healthy mix of vitamins and minerals.

Some of the best foods to help boost your brain power include:

For more useful information on nutrition, see our article Benefits of Good Nutrition and Meal Planning for Adolescents.


Exercise that requires coordination (such as tennis, football, or dancing) gets multiple areas of the brain firing at the same time. It has to process the vast amounts of information you receive in a split second, decide what to do with that information, and then send messages to many body parts to get moving in specific ways quickly.

A good cardio workout delivers a load of key hormones, including:

High intensity workouts work especially well for the brain as they deliver a bigger dose of these hormones than regular workouts. Moderate to high-intensity strength training exercise also plays a role as it helps the brain to process information faster.

Exercise also helps to relieve muscle tension and provide sustained energy which means you’ll be able to sit and study for longer periods when you need to and you’ll be less likely to be cranky with those around you.

Great ways to get some exercise when you’re busy studying include:

If you have more time, try to follow a weekly exercise program, such as one of our training programs, as these will give you many short-term and long-term health benefits.

Other ways you can use your body to help boost your brain power.



Your mind and body work best when they are in harmony so treat them as a whole and you’ll get both working at their optimal capacity.

We wish you well with your studies and trust that you can achieve anything you set your mind to.

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