If you’ve just completed your exams and/or assessments – well done! You should be so proud of yourself. Now is usually the time to celebrate your achievements and feel all the highs that come with completing another year of uni (or your final year!). You might be finding, however, that you need a pause to actually process all the stress of this intense period before you can step into celebration mode, and that’s completely normal, too.

If you had a particularly difficult exam period or struggled to meet deadlines, you might assume that once it’s all over, all the feelings of stress and anxiety will stop. However, you’ve built up a lot of adrenaline and now that has nowhere to go. It can often feel anti-climactic, not bring the relief you were hoping for, or leave you with anxious feelings. If this sounds like you, read on for some tips on how to decompress.

What now?

Depending on your year of study, there might be a lot of pressure on what you’re doing next. Before making big decisions about your future plans, take some time to recognise all the hard work you’ve done so far. It’s important to acknowledge your achievements and not rush onto the next stage. You might want to give yourself a reward, like taking yourself out for a nice meal or treating yourself to something you’ve been wanting for a while.

If you’re feeling flat or like the end of the exams didn’t bring the relief you were expecting, it’s especially important to take some time just for yourself. Check in with how you’re feeling, try writing about it in a journal and begin to make sense of where you’re at in this moment. Take this time to pause and recuperate before forging on with what’s next.

Put yourself first

If you’re feeling burnt out or exhausted, it’s important to have some proper rest. Engage in things that will replenish you, rather than keep pushing yourself to do more. If you’re at risk of burn out, stop and take stock of what things feel good and what feels too strenuous – this might mean saying no to nights out if they don’t feel like what you need, or taking a few things off your ‘To-Do’ list that aren’t urgent.

You might have spent a lot of time alone during the exam/deadline period and now feel quite isolated. When you feel ready to start spending more time with others again, ensure you’re doing the right kind of socialising for you. You might want to hang out with just one friend, rather than in a big group. Whatever it is you need, put yourself first and make sure to ask for it.

Change your surroundings

Now might be a great opportunity to spend some time outside, especially as you’ve probably been spending a lot of time inside looking at your computer. Spending time outdoors can be hugely beneficial for your wellbeing. It can make you feel grounded and connected to something other than yourself, and give you a chance to get out of your head for a while. To be a bit more present and practice simple mindfulness, try to pay attention to your surroundings – notice the things you can see and hear and engage as many senses as possible.

Hopefully this has helped offer you some guidance on how to decompress after a busy exam and assessment period. If you find yourself feeling particularly stressed or anxious and think like you might need more support, take a look at the Student Support website and the self-referral sessions available via the Counselling Service – they also have lots of useful workshops to help you deal with stress and anxiety.

If you do feel like you’re ready to celebrate, remember to celebrate safely which you can find out more about here.