January Exams Don’t Own You - Here’s How to Take Control
January can feel like running a marathon backwards - cold, dark, and full of dread. But with a little strategy and self‑kindness, you can get through exam season without turning into a walking stress ball. Here’s how to survive (and even thrive).
January exams hit hard. It's cold outside. The holidays feel like forever ago. And suddenly you're drowning in notes, deadlines, and existential dread over whether you’ll ever sleep again. But before you start scheduling naps in the library corner, take a breath (seriously) and read this.
Why January Stress Feels Different
After a long winter break or even a return from a different term rhythm, January brings a brutal, almost jarring shift back to work mode. Your brain’s not quite awake. Motivation feels like a distant memory. Add in gloomy weather and the psychic weight of a new year — and bam — exam stress explodes.
Many students also feel pressure to ‘start the year strong,’ which makes every revision session feel twice as intense. The combination of academic expectations and New Year’s resolutions often creates a perfect storm of anxiety.
But here’s the deal: this surge is temporary. Just a few weeks, then you’re done.
Simple Moves That Make a Big Difference
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- Sleep, food and movement matter. Late‑night cramming, coffee addiction, and skipping meals work directly against your brain’s ability to focus.
- Break it down — avoid the panic‑dump. Split your revision into manageable bites.
- Work together (or at least don’t isolate). Quick chats or group study help you remember you’re not alone.
- Find calm somewhere between the chaos. A few breaths or a short walk can reset your brain.
- Be kind to yourself — seriously. Your grades don’t define your value.
It also helps to switch up revision techniques. Using flashcards, teaching topics to a friend, or practising past papers can stop your brain from switching to autopilot and make revision feel less like a chore.
What to Actually Do (Even If It Feels So Hard)
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- Create a loose revision timetable with breaks.
- Prioritise meals and sleep.
- Get outside every few days.
- Talk to someone — stress shared is stress halved.
- Reach out for help if things feel too heavy.
The Reality Check
January exams will end. You’ll relax after your final paper and realise how temporary the pressure was. Your wellbeing lasts far longer than any exam mark. Treat yourself like you matter, because you do! Rest, reset, and keep going.
Where to Go If You Need Support
Exam season can be a lot, and whatever you’re dealing with, you’re not expected to push through it alone. Here’s where you can get help on campus:
Student Wellbeing Service (QUB)
Friendly, confidential support for anything wellbeing-related: stress, mental health, motivation dips, life chaos, all of it.
Drop-in: Monday–Friday, 11:00–15:00, Level 1, One Elmwood
Link: https://www.qub.ac.uk/directorates/sgc/wellbeing/ConnectWithUs/
Inspire Counselling (for QUB students)
Free, 24/7 counselling support - phone, online, or arranged appointments.
Helpline: 0808 800 0016 (freephone)
Link: https://www.qub.ac.uk/directorates/sgc/wellbeing/ConnectWithUs/Counselling/
Emergency & Crisis Help
If things ever feel unmanageable or unsafe, please reach out immediately.
Emergency services: 999
Lifeline: 0808 808 8000 (24/7 crisis line)
Samaritans: 116 123 (free, confidential emotional support)
QUB emergency contacts