If you’re a pre-med student, midterms might feel less like an academic checkpoint and more like a grueling, personal endurance test. The pressure to perform well, combined with long study hours and looming clinical experience deadlines, can make stress feel overwhelming. Stress during this period is natural, but unmanaged stress can lead to burnout and fatigue, and can even impact your memory and focus, exactly what you don’t want during exams. But don’t worry, stress is manageable, and there are practical ways to take care of your mind and body while still acing your exams.
Techniques to Combat Stress
Here are some evidence-based strategies that can help you navigate midterm season:
- Scheduling – Maintain a set schedule for studying, breaks, and meals in order to keep your body in equilibrium.
- Dietary Adjustments – Fueling your brain is essential. Balanced meals with protein, complex carbs, and healthy fats can keep your energy levels stable. Additionally, while they might provide temporary relief and productivity, avoid excessive caffeine or sugar, as it spikes anxiety and can lead to unhealthy tolerances.
- Physical Activity – Even light exercise like a 20-minute walk or stretching can reduce stress hormones and improve mood. If you’re pressed for time, try incorporating movement between study sessions, or find ways to slot in other studying techniques while moving. Walking while listening to textbooks can provide a different level of comprehension, and flashcards while on a treadmill is a popular strategy employed by many students.
- Music & Hobbies – Music, art, or any creative outlet can provide a mental reset. Taking brief breaks for activities you enjoy helps your brain consolidate information and prevents burnout. If you are able to spend breaks on something both stimulating and fulfilling, it can provide the mental reset to bolster your responsibilities for the rest of the day.
- Sleep Hygiene – Sleep is critical for memory consolidation. Aim for 7-8 hours per night – even during exam season – and avoid all-nighters when possible. Fluctuating sleep hours can alter sleep quality and prevent you from feeling well rested and ready to start the day, so try to stay consistent.
- Avoid Short-form Stimulation – Time management is crucial when trying to limit stressing factors, and managing short-form stimulation and social media usage can greatly help with opening up more time in the day and improve mental health. Try to set allotted time limits and avoid getting lost in the rabbit hole of TikTok or Instagram, especially if it’s late at night.
Extra Support
Sometimes stress can feel unmanageable, and that’s okay. Seeking support from friends, mentors, or mental health professionals is a smart and responsible step. Organizations like the Mayo Clinic offer evidence-based tips and resources to help manage stress effectively.
Final Thoughts
Midterms are a temporary challenge, but the skills you develop to manage stress will serve you throughout medical school and your future career as a physician. Remember: it’s not just about surviving exams, it’s about developing healthy methods to employ as a future healthcare professional.
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