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A prerequisite for productive study is being in a good headspace. This encompasses how you’re feeling emotionally and psychologically while you revise. Your thoughts and feelings will dictate your level of focus, your motivation and your ability to retain knowledge.
We’ve collated a group of tips, suggested by mental health experts, that we think will help you look after your mental health while revising. Different strategies will work for different people. What’s important is that you find those that work for you.
Set achievable goals
It’s common to feel overwhelmed and stressed by the revision workload. Try identifying the big tasks, breaking them down into smaller ones and spacing them out across the days ahead. Completing your tasks in this way will allow you to set daily mini-goals and improve your ability to focus on the task at hand.
Take breaks
Split up your study sessions with breaks. You don’t have to diligently hit the books for hours on end. Schedule breaks and don’t feel guilty for doing so. A 2011 study by Ariga and Lleras supports this idea, finding that taking a short break drastically improved levels of concentration.
Try the Pomodoro Technique if you’re unsure where to start. The idea is that you work for 25 minutes and, when the timer goes off, you take a three to five minute break. You then repeat, and after four rounds of this, take a longer break for around 20-30 minutes.
Keep active
When you do decide to take breaks, get moving. Physical activity has been shown to boost mood and improve focus. Mandolesi et al. (2018) found that moving around increased blood flow, improved concentration, heightened attention and enhanced memory.
You can easily use space in your house or room to do some press-ups, squats, burpees or mountain-climbers. For longer breaks, walk or run in your area or go to the gym.
Eat well
You’ll be surprised by how making little, more healthy changes to your diet can improve your mental health. Firth et al. (2020) discovered that maintaining a diet well-balanced in nutrients improved energy levels, mood, lowered stress levels and increased cognitive performance.
Try swapping chocolate and crisps for the likes of nuts and fruit. Put a few more veggies in at dinner time, along with lean meat. You can also check out some free online resources from BBC Good Food, Olive or Eating Well. They provide cheap, healthy meal ideas to promote positive mental health.
Sleep
Sleep is your best friend. In ‘Why We Sleep’, sleep scientist Matthew Walker describes how sleep can not only improve memory after learning, but how effectively it boosts concentration, positive mood and emotional stability.
Walker recommends an average of seven to nine hours of sleep per night. Anything less or more will impair your focus, motivation and mental wellbeing. If you struggle to sleep, try reading a book 30 minutes before going to sleep, reducing any light in your room and ensuring your room isn’t too hot.
Reach out to others
One of the most important protectors of your mental health is social connections. It's easy to feel isolated while revising, so reach out to classmates and friends. Create virtual study groups via Zoom or, where possible, meet up for in-person study sessions. If you need help or have any questions, don’t be afraid to ask either a classmate or your teacher.
Seek professional help
It’s normal to seek professional help if you need it. We suggest making an appointment with your GP, talking with your parents about it or checking out any of the helpful resources provided online by Student Minds, Mind or The Mix.
Give each of these mental health tips a go to support your revision. You might find that while some work for you, others won’t. But that’s ok. As long as you have a couple that work, you’ll notice an improvement in your productivity and mental wellbeing.
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