Here are some tips to help you manage your mental health through this intense time:
1. Stress happens — Let’s work with it
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Recognise signs of stress: fatigue, trouble sleeping, mood swings, sensory overload, shutdowns, or hyperfocus.Use grounding techniques like:
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5-4-3-2-1 sensory method (notice 5 things you can see, 4 you can touch…)
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Box breathing: Inhale for 4s, hold for 4s, exhale for 4s, hold for 4s.
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Try mindfulness, stimming, or journaling in your preferred format (typed, voice note, drawing).
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Replace unhelpful thoughts with compassionate self-talk (e.g. this is tough, but I’m doing what I can)
2. Revise in a way that works for you
There’s no “one right way” to study. What helps one brain might overwhelm another. Try:
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Body-doubling (studying with someone else present, even silently)
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Chunking tasks into tiny steps: “Open laptop”, “Write title”, “Review paragraph”
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Use aids like: Timers (Pomodoro method: 25 mins work, 5 mins break), visual planners or coloured sticky notes, text-to-speech, screen readers, or audiobooks.
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Movement counts: Walk and talk your notes, stretch between tasks, or pace with flashcards.
3. Prioritise regulation over perfection
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Instead of pushing for constant productivity, check in with yourself (e.g. am I regulated, or running on fumes?”).
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Take low-effort sensory breaks: fidget tools, music, doodling, lying down with a weighted blanket.
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If you experience executive dysfunction, try break it down until the first step feels doable.
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Reward effort, not perfection. Celebrate starting a task, asking for help and taking a break before burnout.
4. Sleep and rest are not optional
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Sleep helps memory, focus, and emotional stability. Don’t punish yourself for a tired brain.
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Your brain isn’t broken — it just might need different tools or pacing.
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Build a simple wind-down routine: e.g., log off, stretch, dim lights, read or listen to audio.
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If sleep doesn’t come easily, try white noise, audiobooks, ASMR videos or calming music.
5. Eat, hydrate, and nourish your brain
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Skipping meals affects your mood, energy, and focus so try easy meals or snacks: fruit, protein bars, toast with spreads, smoothies.
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Stay hydrated — keep a water bottle nearby or use an app to remind you.
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Use what works: food prep, meal routines, or visual prompts.