7 ways to manage exam and work pressure

The way to success implies a lot of work. Long hours of study, tight deadlines, presentations, performance indicators to be achieved. Every important milestone in life is an opportunity to grow, to get to know yourself better, and to explore your potential.

What is your next goal? Passing your graduation exams successfully? Admission to the desired University? Maybe a work promotion?

During these overworking periods, it is important to have a routine that can help you learn or work efficiently without exhausting yourself. The way you plan your time, breaks, nutrition, physical exercise, and the use of supplements containing nutrients that support cognitive functions, are strategies that can help you manage stress and enjoy great results.

Apply the methods written below and check only excellent results.


1. Plan your time

Before an important exam or deadline, time seems to be your greatest enemy. Tame it down by practicing some time management techniques. Rigorous planning will give you the feeling that you are in control, and you will not get overwhelmed by the amount of work you have to make.

It is important that your plan includes work and study sessions as well as relaxation time.

Here you have some ideas that will help you organize yourself more easily and efficiently:

• Take a break every 40 to 50 minutes.

• Try to complete the projects at least a day or two before the deadline.  In this way, you will have time to review and make changes if necessary.

• Do not procrastinate. Respect the allocated time for study as you would do with an appointment. By postponing you will only charge yourself with more work and stress.

• Avoid multitasking. Doing more things in parallel is not necessarily more productive. Prioritize and solve tasks one by one.

• Make a daily to-do list. Start solving the most difficult task and leave the end of the day for the least complex ones.


2. Eat foods rich in nutrients

During busy times, one's diet tends to be unbalanced. There are people who either "forget" to eat and consume a lot of energy drinks or choose foods with high sugar content.

Healthy choices are fruits and vegetables that are rich in antioxidants, especially vitamin C: citrus, strawberries, kiwi, bell peppers, tomatoes, broccoli, and parsley. Also, you can choose for healthy fat from fish, nuts, and seeds. If you are craving for something sweet, black chocolate is a good option. Be careful! Be aware of keeping optimum water intake, especially if you use to drink coffee, which has a diuretic effect.


3. Get a supplement that supports brain functions

In addition to a healthy diet, it is also recommended to use a supplement rich in nutrients extracted from natural sources that support cognitive functions and help reduce fatigue.

UnoCardio Active Mind is an ideal nutritional complex for anyone who has significant intellectual activity on a daily basis: high school students, students, professionals. Nutraceuticals support attention and concentration, help memory, and reduce tiredness.

The nutrient mix for sharp minds includes Omega 3 fatty acids extracted from deep sea fish oil, beneficial to brain health, B-group vitamins to support memory and learning abilities, selenium that contributes to good emotional state, lutein necessary for a healthy vision and ginseng, attention and concentration. Read more about nutrients that help you support the intellectual effort

4. Workout

You may think that it's not time to charge your program with extra activities, but 30 minutes of sports will help you feel more energized, relieve stress, and study more efficiently. Choose a form of movement that pleases you. Run, ride a bicycle, or walk at a fast pace. Listen to energizing music while doing these activities. If you like to train at the gym, spare yourself time to participate in your favorite class, or to exercise with weights.

5. Expose yourself to the sun a few minutes each day

Enjoy 15 minutes a day of sunlight. This helps you maintain a healthy level of serotonin, the hormone of happiness, which will keep you in a sunny and optimistic mood, confident you will succeed.

6. Get enough rest

It’s very important to restore your energy levels. Even if you feel the pressure of the upcoming exam or deadline, do not deprive your body of sleep. Well-rested, you will be more efficient and perform at your maximum capacity. Stress can disturb sleep, but with a little discipline, you will be able to detach.

• Try to fall asleep and wake up at the same time every day.

• Remove electronic devices from the bedroom. The blue light emitted by TV screens, computers, or tablets affects the quality of sleep.

• Make sure the room is dark, and the temperature is a little lower than the rest of the house.

7. Relax

In the turmoil of preparations, a few minutes you give yourself to disconnect are exactly what you need to continue even more efficiently. Listen to relaxing music, focus on breathing, inhale, and exhale a few times deeply. You can also prepare a calming tea, such as chamomile tea. Try practicing meditation to reduce stress levels.

Keep your focus and reach all your goals. Carefully plan your time, eat foods rich in high-quality nutrients, exercise, and get extra help in the form of a cognoceutical. Good luck!

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