Exam season is often a high-pressure time, but it doesn’t have to leave you feeling overwhelmed. With the right lifestyle habits and a little extra support, you can stay calm, focused, and energised throughout your revision and right into the exam hall. These practical tips can help you manage stress and perform at your best.
Lifestyle Habits to Support Study & Stress Relief
Taking care of your body and mind is just as important as hitting the books. These habits help build a strong foundation for productivity and wellbeing.
1. Prioritise Quality Sleep
Sleep is one of the most underrated study tools. Getting 7–9 hours of rest each night helps your brain process and retain new information. It also improves concentration, mood, and overall performance. Avoid late-night cramming, instead try to wind down with a relaxing bedtime routine and aim to keep a regular sleep schedule, even on weekends.
2. Eat a Nourishing Diet
What you eat directly impacts how you think and feel. Aim for balanced meals with slow-releasing carbohydrates (like oats or whole grain bread), protein (chicken, eggs, tofu), healthy fats (avocados, nuts, seeds), and lots of fruit and vegetables. These give your brain the nutrients it needs to stay alert and focused. Limit caffeine and sugar which can cause energy crashes and increase anxiety.
3. Stay Hydrated Throughout the Day
Even mild dehydration can reduce concentration, memory, and mood. Keep a water bottle with you while studying and aim to sip regularly, not just when you’re thirsty. Herbal teas like peppermint or chamomile can also be soothing and hydrating.
4. Take Regular Study Breaks
Trying to push through hours of revision without a break can lead to burnout and poor retention. Break your study time into manageable chunks: 50 minutes of focused work followed by a 10-minute break is a good rule of thumb. Use those breaks to get up, stretch, grab a snack, or simply breathe. It gives your brain time to reset and helps prevent mental fatigue.
5. Make Time for Movement
Physical activity is a proven stress reliever. It boosts endorphins, sharpens focus, and helps release nervous energy. You don’t need to do intense workouts, yoga, Pilates, a short walk, or even dancing around your room can be great for your mood and concentration.
Supplements for Every Stage of Study
Younger Students & Teens (Junior/Leaving Cert)
Exam stress can affect students from an early age, but there are gentle, age-appropriate supports that can help stay calm and sharp.
Revive Active Magnesium Complex, is a supplement that contains multiple forms of magnesium and B vitamins to support overall well-being. Magnesium can help reduce exam-related stress and anxiety by supporting the nervous system, improving mood, and promoting restful sleep. It also plays a role in muscle relaxation, which can be beneficial for those feeling tense during exams. Suitable for ages 12+.
Formulated specifically for teenagers, this daily supplement supports energy, focus, and immune health. It contains key nutrients like iron, B vitamins, and zinc to help keep the body and brain in balance during stressful school periods. Suitable for ages 13-18.
This high-quality omega oil supports brain development, memory, and concentration, especially helpful for teens sitting state exams like the Leaving Cert. It’s a brilliant addition to a healthy study diet. Suitable for ages 12+.
University & College Students
Third-level students often face long exam periods, part-time jobs, and busy social lives, all of which can affect sleep, energy and focus. These supplements are great for managing that workload and stress.
1. Kalms Day
A traditional herbal remedy for mild anxiety and nervous tension. Kalms Day can help manage feelings of overwhelm and support emotional balance during high-pressure times like exam weeks. Suitable for ages 18+.
Designed for adults facing ongoing stress, Revive Active Calm blends L-theanine, lemon balm and magnesium to support the nervous system and promote mental clarity. Ideal for university students juggling deadlines and exams. Suitable for ages 18+.
For students struggling to wind down at night, Revive Active Sleep offers natural support for better rest. With calming botanicals and nutrients, it promotes deep, restorative sleep so students wake up feeling recharged and ready to study. Suitable for ages 18+.
When energy dips and motivation is low, Revive Active Zest provides a natural lift. It supports physical energy and mental performance without relying on sugar or caffeine, perfect for those late-night study sessions or early-morning lectures. Suitable for ages 18-30.
5. Fabu Relax
Formulated with magnesium, L-theanine, and soothing botanicals, Fabu Relax promotes relaxation without drowsiness. It helps calm the mind while supporting steady energy and focus, making it suitable for students, parents, and even teachers during high-stress periods. Suitable for ages 18+.
General Supplements for Everyone
Whether you’re in school, college, or supporting someone who is, these two supplements offer gentle, effective support for people of all ages.
A trusted, natural stress support suitable for adults, teens, and even children. Rescue Remedy is ideal for quick relief in moments of panic, overwhelm, or pre-exam nerves. Just a few drops or a spray can help restore calm and clarity, making it a great go-to for the entire exam season.
Remember, exams are important, but they’re just one part of your journey. By taking care of your physical and mental health, you’ll not only perform better but also feel better during the process. Stay organised, give yourself time to rest, and don’t be afraid to ask for support if you need it.
For advice on our range of supplements that may help reduce stress and support cognitive and mental performance. Don’t hesitate to pop into us for advice. You can find your local Adrian Dunne Pharmacy here.