What Happens to Your Body During Exam Time

Published: 28 April, 2025 | 8'

Anxiety is a natural response of the body to stressful or challenging situations, and it manifests through symptoms such as heart palpitations, sweating, breathing difficulties or muscle tension. The intensity of anxiety, coupled with a lack of experience in managing conflicts and emotions, can hinder the capacity for learning. However, implementing effective strategies to manage anxiety can help students overcome their difficulties and promote the development of emotional skills and character.

During the exam period, our body undergoes a series of changes that can negatively affect it, such as stress, lack of sleep, and the mental effort associated with studying and memorisation. Therefore, it is crucial to take care of our body during these challenging times to ensure optimal performance.

Why does the exam period affect our body so much?

Stress, sleep pattern disturbances, and long study hours impact our health, both physical and mental. In the face of these situations, the body makes adjustments to this new routine and new schedules to be able to study more efficiently.

By dedicating more time to studying, we reduce other activities such as exercise, leisure, or even rest. These changes in our daily routine can lead to an imbalance in our overall wellbeing.

Effects of stress on the body during exams

The state of stress is activated when the body recognises a stimulus or situation as a threat. It is a natural response of the organism to certain situations¹, such as a job interview, an academic exam, or a family situation. The problem arises when our response to stress becomes uncontrolled or prolonged over time, which can affect our physical and mental health.

Body's response to stress: increased cortisol and adrenaline

Not everyone responds the same way to stressful situations. While some may experience mild and temporary reactions, others may have more intense and harder to control responses.

In a stressful situation, the hormone cortisol is released, which is the primary stress hormone. Its presence raises blood sugar levels, reduces non-essential functions, and modifies immune system responses. Additionally, it influences mood, motivation, and the perception of fear.

Changes in heart rate and blood pressure

Another factor that can be affected by stress is the cardiovascular system. In stressful situations, the body releases hormones such as adrenaline and cortisol, which accelerate heart rate and temporarily elevate blood pressure². When the stressful situation disappears, blood pressure returns to its previous levels.

Physical and emotional symptoms of academic stress

In a study ³ involving 527 students, the relationship between academic stress and its effects physical, psychological, and behavioural was investigated. The results showed that academic stress causes fatigue, migraines, and digestive discomfort as well as anxiety, memory issues, and difficulty concentrating.

Changes in behaviour were also observed, such as social isolation and absenteeism. Moreover, women reported stress and physical and psychological symptoms more frequently than men.

Stress and memory: How does it affect your ability to remember?

Several studies have analysed the effects of stress on memory. A recent study ⁴ demonstrated that, although cortisol can alter the hippocampus, the part of the brain involved in memory, it can also enhance emotional memory.

In this study, hydrocortisone, a synthetic analogue of cortisol, was used to manipulate the levels of this hormone in participants. The results showed that hydrocortisone improved functional connectivity within the hippocampus, facilitating better recall of emotional experiences. Participants who received hydrocortisone remembered emotional scenes more clearly compared to the group that received a placebo.

These findings contradict the belief that stress is always negative for memory and suggest that stress can offer adaptive advantages for individuals.

Memory and concentration: difficulties in retaining information

Lack of concentration is closely associated with memory problems, as it is difficult not only to try to recall information but also to retain it. As mentioned earlier, high cortisol levels can impact the hippocampus, leading to issues with retention and long-term information storage.

Therefore, it is essential to implement strategies to reduce stress and improve concentration, such as organisational techniques, adequate rest, and study methods that promote information retention.

Mental blocks: why do you "go blank" in an exam?

A mental block is a psychological state in which we experience difficulties generating ideas, making decisions, or solving problems. At that moment, the mind seems to “go blank”, preventing access to the information stored in memory.

During a high-pressure academic exam, stress can interfere with the retrieval of studied information, making it difficult to access previously acquired knowledge and affecting performance. To tackle mental blocks during an exam, here are some useful tips:

• Take deep breaths: inhale slowly through your nose and then exhale through your mouth to calm yourself.
• Change the question: try to start with the questions or parts of the exam you remember, leaving those that block you until the end.
• Write key ideas: note down the main ideas related to each question.
• Relax your posture: try to stretch your muscles and make simple movements to relieve tension.

Impact on Sleep and Rest

Sleep is an integral part of our daily lives, sleeping well helps the body rest and recover from the accumulated stress of the day. Our sleep cycle affects several systems and processes in the body ⁵, not getting enough sleep and rest can increase the risk of cardiac and respiratory issues, as well as affect metabolism and the ability to think clearly and concentrate on tasks.

Disruptions in the Sleep Cycle: Insomnia and Mental Fatigue

Sleep disturbances are conditions that modify normal sleep patterns, which can occur for various reasons such as stress, anxiety, or changes in sleep schedules, such as jet lag. Insomnia is a type of sleep disturbance characterised by difficulty falling asleep, staying asleep, or waking up too early in the morning.

Mental fatigue caused by insomnia can have a significant impact on daily activities and interpersonal relationships. Moreover, it increases the risk of accidents, as the individual may experience attention and coordination problems. It is important to highlight that those who suffer from sleep issues are also more likely to develop symptoms of depression and anxiety.

Mismatch of the Biological Clock: Effects of Studying at Night and How to Maintain a Healthy Routine

The biological clock of the body regulates sleep and wake cycles through the circadian rhythm, which controls the different patterns occurring in our body and mind throughout the day. Studying at night instead of sleeping can disrupt the balance of the biological clock, as melatonin, the hormone responsible for sleep, is produced and released during the night while decreasing with exposure to daylight. To reduce these effects and maintain a healthy routine while studying at night, it is recommended:

• Maximise lighting in the room or study space to avoid falling asleep.
• Take breaks, as the brain needs rest to better process and retain information. 
• Do not make the mistake of studying in bed.
• Maintain a healthy sleep habit and get enough hours of sleep.

How Nutrition Affects Cognitive Performance

Nutrition provides the body with the essential nutrients to develop its functions. During periods of high physical and mental demand, such as exam season, it is fundamental to pay special attention to this aspect. 

Several studies ⁶ have shown that having good eating habits improves academic performance. Foods high in sugar and processed items, such as pastries or fast food, can be responsible for mental fatigue or difficulty concentrating. In contrast, a proper diet rich in nutrients and vitamins is key to good cognitive functioning. Some vitamins and plant nutrients contribute to cognitive function and memory:

• B vitamins: a set of 8 B vitamins (B1, B2, B3, B5, B6, B7, B9, and B12), which promote the physical and mental well-being of the organism, in addition to contributing to energy metabolism.
• Zinc: plays a key role in concentration, mental agility, and protection against oxidative stress.
• Rhodiola: helps maintain mood and is beneficial during periods of variations in the nervous system such as work or mental stress.
• Bacopa: helps balance mood in situations where we lead a more hectic lifestyle.

Anxiety and its Influence on Academic Performance

Anxiety is a natural response of the body to stressful or challenging situations, with symptoms such as heart palpitations, sweating, respiratory disturbances, or muscle tension. The intensity of anxiety and lack of experience in handling conflicts and emotions can interfere with learning capacity. However, implementing effective strategies to manage anxiety can help students overcome their difficulties and promote the development of emotional and character skills. 

Relaxation and Mindfulness Techniques

Mindfulness techniques are mental exercises designed to reduce stress and combat the numerous activities that characterise our daily lives. There are different procedures for mindfulness training, which are similar to those of relaxation techniques. The techniques involve practising exercises focused on different aspects, such as:

• Breathing mindfulness exercises: involves focusing on how air enters through the nostrils and reaches the lungs, nourishing the body with oxygen and how it exits again through the nose.
• Mindfulness exercises to observe emotions: involves paying attention to what we feel and how we feel, without repressing our emotions.
• Body awareness exercises: involves mentally scanning each part of the body, paying attention to the sensations we perceive in each of them.
• Micro mindfulness exercises: to maintain a mindfulness attitude throughout the day, it is useful to carry out short exercises at different moments of the day.

The Importance of Physical Exercise During Exam Season

During exam season, it is common for stress and long hours of study to affect physical and mental well-being. However, physical activity plays a key role in academic performance and overall health.

Various studies ⁷ have demonstrated that exercise improves memory capacity by increasing blood flow to the brain, which enhances oxygenation and the supply of essential nutrients. Additionally, it promotes the release of neurotransmitters such as dopamine and serotonin, facilitating communication between neurons and optimising learning and information retention processes.

If You Want to Learn More About Your Cognitive System…

Content reviewed by specialists from the Scientific Information area of MARNYS. This article is informative and does not replace the consultation of a specialist.