By Delaney Northgraves, Child and Youth Care practicum student, Wellness Team

Exam season arrives faster than I feel ready for. You’d think by fourth year I’d have it down to a science, but every semester still feels like a lot. Classes, practicum, work and life are a balancing act, and some weeks feel better than others. I became especially aware of this during a busy point in the semester when multiple deadlines and exams overlapped. I remember sitting at my desk with lecture slides, notes and a half-finished to-do list spread out in front of me, feeling like no matter what I focused on, something else was being neglected.  

That was when I realized that balance isn’t about doing everything perfectly, but about making choices and adjusting. 

One of the most valuable things I’ve learned is to give myself grace. I can’t be perfect all the time. Grades matter to me, and I want to do well, but I also have to be realistic about what I can handle. Some days I’m on top of things. Other days I’m just doing my best. And I’m learning to be OK with that. 

What I tell myself when everything feels like ‘too much’ 

• I’m doing the best I can with what I have. Telling myself that I am doing the best I can helps me shift from self-criticism to problem-solving. Instead of focusing on what I didn’t get done, I try to notice what I did accomplish, even if it feels small. 

• Progress matters more than perfection. Reminding myself that I don’t need to be perfect to succeed takes some pressure off. I used to think success meant pushing nonstop, but now I see that consistency and effort matter more than flawless performance. This mindset makes it easier to start tasks instead of avoiding them out of fear of not doing them well enough. 

• This is temporary; I’ve done hard things before. When I think, “I’ve gotten through every exam season before; I’ll get through this one, too,” it helps me refocus. Exam stress can make everything feel permanent and overwhelming, but remembering past semesters reminds me that this is temporary and survivable. 

Calming my mind and body during exam season

When my thoughts start racing, I try to use strategies that calm both my body and my mind. One technique I use is “hot cocoa breathing,” where I imagine holding a warm mug, breathing in as if I’m smelling it, and breathing out as if I’m cooling it down. It sounds simple, but slowing my breathing helps settle the physical tension that builds up when I’m anxious. 

I also use the 5–4–3–2–1 grounding exercise, where I name things I can see, touch, hear, smell and taste. This pulls my attention back to what’s happening around me. These strategies help my body relax enough for my thoughts to feel manageable, especially when I feel stuck in my head. 

Taking real breaks instead of pushing through  

I used to think breaks didn’t count unless I was half-studying through them. Now I try to take actual breaks that give me energy instead of draining it. Lately, that looks like taking a short walk in the green spaces on or around campus where I can get some fresh air. 

It also means stretching when I notice I’ve been in the same position for hours, drinking water and taking two or three slow breaths before jumping into the next task. These breaks don’t solve everything, but they help me avoid feeling like I’m running on fumes. 

Keeping things simple helps more than I expected 

When my schedule is packed, the most helpful thing I can do is simplify it. Instead of overwhelming myself with long to-do lists, I try to focus on one priority each day. On days when my energy is low, I make a bare minimum plan so I still feel I’ve accomplished something, without pushing myself too hard. I also set things up the night before, like packing my bag or choosing what I’ll work on first, so my mornings feel less chaotic. Keeping things simple makes my workload feel manageable and gives me a greater sense of control. 

Showing up as I am  

Something I’ve been working on this year is listening to what my body is telling me. If I’m exhausted, I try to rest instead of pushing harder. If I’m anxious, I ground myself. If I’m overwhelmed, I simplify. I don’t always get it right, but I’m trying. 

Exam season is never easy, but every year I surprise myself by making it through. And if you’re reading this while juggling your own mix of classes, work, life, and everything else, you will, too.  

As you head into this exam season, pause and reflect on what helps you feel calm or focused when things get stressful. Whether it’s music, movement, talking to someone or taking a quiet moment for yourself, noticing what works for you can be one small way to care for yourself during a busy time. 

Learn about Douglas College wellness resources and activities.