Your guide to wellbeing during HSC exams
As the HSC exam period approaches, it’s natural to feel a mix of excitement and anxiety.
Balancing study and self-care is crucial to ensure you perform your best while maintaining your wellbeing. Here are some effective strategies to help you stay healthy and focused in the lead up to your exams.
Expert advice: Leon Dong, a clinician at UNSW Mental Health Connect, shares his top tips for maintaining wellbeing during the HSC exams:
Prioritise self-care
Self-care is the act of balancing life in a way that puts you as the priority. This includes both physical and mental health. The key is to prioritise these aspects to ensure your wellbeing is in a good place. Self-care looks different for everyone. For some, a quiet night in might recharge your batteries more than a night out with friends, or vice versa. Exercise or spending enough time outdoors might rank highly on the self-care scale for others. Understanding what works best for you is crucial. You might want to put aside extra-curricular activities and balance your study schedule and social life to avoid feeling overwhelmed during peak periods.
Take care of your physical health
Usually, one of the first things to take a hit when we are under pressure is how we take care of our bodies. Like a fine-tuned car, we must care for ourselves and ensure the fuel we put inside helps the whole machine run at peak performance. Ensure you get enough sleep, eat a balanced diet, and exercise. You’d be surprised at the correlation between our bodily health and mental health.
Use your support networks
Support networks do wonders for your mental health during stressful times. This could be your classmates, close friends, teachers or family members. Whoever they are, make sure you reach out to them if you find something overwhelming, or just need a friendly face to talk to. Checking in with your friends and classmates to see how they are coping is a great way to strengthen friendships and share approaches to balancing study and offloading exam stress.
Make time for yourself
Balancing your study plan with activities and self-care will be crucial to help you manage HSC stress and avoid burnout. As mentioned above, this will be different for everyone; but it’s important to cut yourself some slack and take time to recharge as well.
Switch off at the end of the day
Schedule and routine are extremely helpful in telling our bodies that it is time to rest. Each person can differ in the way they function; therefore, bedtimes can vary from person to person. Determining whether you are a night owl or an early riser can give you a good indication of a regular bedtime that will suit your body. A good night routine can be helpful once you determine when you would like to be in bed. This includes winding down without electronics, complemented by tasks that can lower your stress levels such as reading, taking a shower, or meditating. Following a routine is a helpful way for your body to get the message that it’s time to rest.
Check in with yourself
Mindfulness activities help us to slow down and get in tune with what we are feeling or thinking. Guided meditations can help us become more aware of what is going on internally. These do not have to be super long meditations! Try with some 1-5-minute guided meditations to get started. Journaling is another practical way to visualise your thoughts and help with your mental health ‘check-ins’. Start with the question ‘What am I feeling?’ and continue to brainstorm from there to help identify what might be going on. You’d be surprised with how far you might get and what actions you can take once you know!
Expert advice: Dr Kate Thomson, Residential Wellbeing Officer at UNSW Accommodation, shares her top tips on overcoming procrastination:
Procrastination is the tendency to avoid doing challenging, lengthy, or boring tasks, replacing them with smaller, easier ‘wins’ on our to-do list. We tend to procrastinate when the task is uncomfortable or stressful. We get temporary relief, but it moves us further from our goals. The first step to addressing procrastination is to notice when you’re doing it.
Be kind to yourself
Exam preparation is hard! Research has shown that the more self-compassion (kindness and non-judgement) you give yourself, the less likely you are to keep procrastinating. What kind message can you give yourself when you feel like you’re struggling? What would you say to a friend or loved one? Try giving these same messages to yourself.
Use rewards
Give yourself an incentive to get the task done! This could be in the form of your favourite food treat, social activity, some screen time, watching Netflix, reading a book, or buying yourself something nice after the task is complete.
Make the task smaller
Often, we can become overwhelmed and procrastinate when the task feels too big. Break it down into smaller sub-tasks, and then make them even smaller again! Acknowledge your effort on each sub-task to keep motivated.
Keep your perspective
Although it feels like exams and assignments are the most important thing in the world right now - they’re not. Try your best, and if things don’t go to plan, there are always other options. Your health and wellbeing are key.
Good luck – you’ve got this!
There's more than one way to gain entry to UNSW
Remember, your journey doesn’t have to follow a single path and your ATAR isn’t the sole determinant of your future. If you don’t achieve the desired ATAR, don’t worry, there are various entry schemes and alternate pathways available to you. Explore these opportunities on our website.
We cannot wait to welcome you to our supportive community
As you embark on the next exciting chapter, we want to assure you that you’re not alone. UNSW Sydney offers a range of exceptional services and a supportive community to guide you through your university experience. Whether you’re navigating course challenges, seeking mental health support, or simply looking to connect with like-minded peers, we’ve got you covered.
UNSW Health and Wellness Services
At UNSW, we prioritise your wellbeing. Our comprehensive health and wellness services are designed to address various aspects of your personal and physical health. Here’s what we offer:
Mental Health Support: Our dedicated counselors and psychologists are here to listen, guide, and provide coping strategies. Whether you’re feeling overwhelmed, anxious, or just need someone to talk to, we’re here for you.
Physical Health Resources: From medical check-ups to fitness programs, our health center promotes overall well-being. Stay active, maintain a balanced lifestyle, and access resources tailored to your needs.
Arc at UNSW: Your Gateway to Community
Arc (UNSW’s student organisation) is your gateway to a vibrant and supportive community. Here’s how Arc can enhance your university experience:
Build friendships: With over 300 student clubs and societies, there’s something for everyone to get involved in. Whether you’re passionate about sports, cooking, gaming, or entrepreneurship, you’ll find like-minded peers to connect with.
Arc Wellness: Uni life can be challenging, but you’re not alone. Arc Wellness are here to support you. Explore our resources, workshops, and digital tools to enhance your wellbeing.
Mental health services and resources
- Kids Helpline: 1800 55 1800
- Parent Line NSW: 1800 1300 52
- Lifeline: 13 11 14
- Beyond Blue: 1300 22 4636.
- Head to Health is a government website that brings together digital mental health services, programs and resources from mental health organisations in Australia.
- Reachout.com has tips for parents on how to effectively communicate with your teenager.
- Headspace helps young people with mental health, physical health, and managing work and study.
- Contact a high school counsellor, psychologist or GP.
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