Post-exam after-care

Descriptive transcript

[Intro music]

Rebecca: Hi everyone. How are you all going with the semester coming to its end? In this week’s podcast of UTS Student Hacks, we’re exploring part two of three of the exam series – post-exam after care.

Avi: It is normal to overthink your performance during an exam at the best of times, let alone when it’s an online exam and the whole process is new to you. In this episode, we’ll be going over how we’re handling the time after and between exams. Whether we’re relaxing and rewarding ourselves after the stress is over, or moving on to the next big deadline, we’ll be covering it.

[Music break]

Rebecca: So, exams are over, what’s next? In case you need some inspiration, here are our top three post-exam aftercare techniques. One, reward yourself for your hard work. Make a plan to do something for enjoyment. Two, reflect on the experience of the exam, see where you can improve in the future; and lastly, use relaxation techniques when you’re feeling anxious.

Avi: First off, some science: Cortisol is a steroid hormone that is responsible for regulating your blood pressure and sleep cycles. But during stressful periods like exams, you produce more of it, as if you are going into fight or flight.

Rebecca: Yes, that is right. A little cortisol can be a good thing: it helps us produce adrenaline to keep going under stress. But once the source of stress is removed, it can leave you feeling worn out. Knowing what’s happening in your body can help you look after yourself through and after exam stress.

Avi: I often get riled up when it comes to finishing up successive exams in a week or so. Since my mind usually gets stuck with what went wrong with my previous exam, and then that makes me anxious about the upcoming exam. Mostly it is the uncertainty from the upcoming results that causes this to happen. But over the past few years, one thing which helped me a lot to stay grounded was talking to someone who sat for the same exam. Talking to someone else who is in the same headspace gives me a different perspective on things and I become less anxious and I can better prepare for the next big challenge.

Rebecca: For me, I try to forget about the exam after it was done. It takes my mind off the mistakes I could have improved on. This can be celebrating with friends and family, with a fun event or activity, something that you like. That being said, a dramatic change to a stressful exam routine can also send me into a flunk. Reviewing the exam questions after celebrating can help reflect on my future performance, so I definitely want to organise my notes soon after doing the exam, as well as trying something new to keep the momentum going.

Avi: Often during the final week of the semester, there are more than a couple of big assignments due which require a lot of effort. It gets hectic to manage a proper sleep cycle or prioritise your mental health, especially if you are living all by yourself, away from friends and family. One thing which helped me to overcome this hurdle is to practise mindfulness. I use the app called Headspace, which is intuitive and easy to use. Remember, the most important thing is not how you practise mindfulness but making sure you regularly take time out to do it.

Rebecca: I’ll also link some UTS services down below for those who want a professional opinion about dealing with post-exam stress. For more tips and tricks on self-care, definitely check out our UTS Student Hacks episode 5 on self-care, where we deep dive into different techniques and resources to improve your mental and physical wellbeing.

Avi: It is important to remember that there is a fine line between rest and boredom, so be as adventurous or as relaxed as you like, but mix it up. Practising self-care is incredibly important after finishing your exams. Remember to strike a balance between rest, play and work.

Rebecca: This is UTS Student Hacks episode 10 on post-exam aftercare. In part three of the exam series, and also our last episode of the season, we will dive into Results Day Preparation plan with all four of us presenters!

Avi: I’m excited already, Rebecca.

Rebecca: Me too! In the meantime, stay safe and see you next week.

[Conclusion music]