How to Protect Your Mental Health During Exam Season

A Hanze student’s honest guide to staying sane during study weeks

Exam season in the Netherlands can feel like a storm: grey skies outside, endless hours in the library, and an unhealthy amount of coffee just to stay awake. It’s intense, and while passing exams is important, your mental health is even more important. As someone who’s been through this cycle a few times already, here are some realistic tips to survive (and maybe even thrive) during exam season without burning out.

Study Smart

It’s tempting to camp out in the library from morning till night but trust me, 12-hour study marathons are overrated. Your brain stops absorbing after a while, and staring at your laptop with watery eyes won’t magically make the material you have to know sink in. Shorter, focused study sessions actually work better. Try something like the Pomodoro technique (50 minutes of real work followed by a 10-minute break where you can do whatever you want) or just commit to blocks of two hours and then step away for a while.

The key is focus, not time. Sometimes studying at home in your hoodie with stroopwafels nearby is just as effective as being in the library, especially if you’re someone who gets distracted by the “silent but not really silent” library crowd. And don’t be afraid to switch up your study spots one day in the library, another in a café, maybe even a friend’s kitchen table. A change of scenery can refresh your brain and make the grind feel less endless.

Move, Rest, and Sleep Like It Matters (Because It Does)

During exam weeks, it’s easy to feel like you’re chained to your desk. The good news about living in the Netherlands is that movement is part of everyday life you’re probably already biking to class or the grocery store.

But when you’re spending most of your day sitting down, try to be intentional about moving a bit more. Go for a 20-minute ride along the canals, follow a quick yoga youtube video in your room, or just walk to Albert Heijn to grab a study snack. It doesn’t need to be a full workout, just something that shakes you out of study-zombie mode.

And let’s be clear: sleep is not optional. We all know that one friend who brags about pulling all nighters in the library, but here’s the truth: no amount of energy drinks can replace sleep.

Research literally shows that your brain processes and stores information while you’re asleep, so cutting your hours just to squeeze in more study time is actually counterproductive. Try to keep a somewhat regular sleep schedule, even if it’s not perfect, and don’t underestimate the power of a 20-minute power nap. Your concentration and memory will thank you.

Take Real Breaks

When deadlines pile up, it’s easy to survive on broodjes, iced coffee, and maybe a late night kapsalon. But if you fuel your brain like trash, it’s going to function like trash. You don’t need to suddenly become a health influencer, but making small swaps makes a difference keep some fruit or nuts near your desk, drink water in between coffees, and cook something simple like pasta with veggies instead of ordering pizza every night. Eating even semi decently helps you focus longer and crash less often.

Breaks are just as important as food. And no, doom scrolling for 30 minutes and hating yourself afterwards doesn’t count as a real break. A proper break is something that actually recharges you like grabbing coffee with a friend, watching an episode of your comfort series, playing soccer in the park, or even just taking a shower and blasting music. Think of breaks as maintenance, just like your bike needs oil, your brain needs downtime to keep working. And don’t feel guilty about it, rest is part of the study process.

Manage Stress Before It Manages You

Exam stress can feel isolating, but you’re definitely not the only one freaking out about that one impossible exam. Talking about it really helps me. Share your stress with friends or classmates they’re probably going through the same thing, and sometimes just saying out loud “this exam sucks” makes it feel lighter. If things start to feel too heavy, remember that Hanze had free student psychologists you can talk to. Reaching out isn’t a weakness, it’s actually one of the smartest things you can do if the stress is taking over.

On a smaller scale, keeping a loose routine can also reduce stress. You don’t need to plan every minute of your day, but having a rough idea of when you’ll study, eat, and relax makes the exam weeks feel less overwhelming. When you know “okay, I’ll stop studying at 7 and hang out with a friend,” it helps fight that guilty feeling like you should be working 24/7. Pair that with some healthy limits on caffeine (seriously, three coffees and two redbulls in one day will only make you shaky and anxious), and you’ll be in a much better mental space. Sometimes, drinking water or herbal tea instead is actually more effective than another espresso.

Reward Yourself, You Deserve It

At the end of the day, exams are important, but they aren’t everything. Your grade average doesn’t define your worth, and one failed exam doesn’t erase your progress. Nobody is going to remember in five years whether you got a 5.2 or a 7.8 in that statistics class.Keep the bigger picture in mind, you’re not here just to pass exams, you’re here to experience life in Groningen too.

To keep yourself motivated, reward your effort along the way. Finished a chapter? Treat yourself to a stroopwafel. Have you survived a long day of studying? Watch a movie guilt free. These little celebrations make the exam phase feel less endless, and they remind you that your effort is worth it. Studying isn’t a punishment, it's just one part of student life.

Exam season will always be a bit stressful, but it doesn’t have to completely drain you. Protecting your mental health isn’t really about doing everything perfectly, it’s about making small choices that keep you sane. Study smart, rest enough, eat something that’s not instant noodles, and don’t forget to live a little between the deadlines.

Good luck, you’ve got this!