The Definitive Guide to Managing VCE Stress and Anxiety

Mental health may not always be the first thing your prioritise in VCE, especially with how hectic it can get. Although, it’s important to understand that you aren’t alone when it comes to stress and anxiety during VCE, there are always ways to help.

That’s why we’ve put together this nifty guide, for your mental health, or even just improve your sleeping habits.

So what are you waiting for? Let’s get started!

Part 1: Managing VCE Stress

Part 2: Coping with VCE Anxiety

Part 3: Dealing with Depression

Part 4: Improving Sleeping Habits

Part 5: Resources

Part 1: Managing VCE Stress

Why does stress happen? Can it actually be good for you?

There is such a thing as a “good amount of stress”, but it’s important that we know why we get stressed in the first place, so we can maintain a healthy level of stress.

What happens when you feel stressed?

It’s normal to experience stress just before a VCE exam, leading your body to release stress hormones such as adrenaline and cortisol, which trigger short-term physical changes.

When stress becomes too much that’s when it’s not okay! It’s really important to take a step back when that’s the case.

You may notice an increased heart rate and your breathing may quicken. However, it’s important to keep in mind that these reactions aren’t necessarily negative.

This bell curve explains the different levels of stress we can experience and their effects:

Stress becomes a problem when it’s unmanageable and interferes with your ability to complete daily tasks.

However, when stress is manageable, there are various strategies you can use to cope—especially before an exam. You can find helpful tips in the guide below!

Tips for Handling Stress Throughout Your VCE Experience

Stress doesn’t just happen when you’re about to sit an exam. For VCE in general, there can be times when you feel overwhelmed.

Again, there are various ways you can learn to manage and we’re here to share our advice!

Tip #1: Create a schedule and stick to it!

Although it may not be practical to stick to the same plan every day, you can create a new plan at the beginning of each week and try your best to adhere to it.

Doing this can enhance your time management and provide a structure that supports a healthy work-life balance!

Factors you’ll need to account for include:

How to Hold Yourself Accountable: Many students have attempted and struggled with study schedules. So, how can you make them effective? A helpful strategy is to involve someone else in your planning! Friends or family can be a good starting point, but we suggest reaching out to a tutor who can help you create a schedule that’s tailored to your needs.

Getting Enough Sleep: Getting sufficient sleep is essential for developing an effective study schedule. Proper rest enhances focus, memory, and overall cognitive function, which aids in information retention and exam performance. It’s recommended to aim for at least 7-9 hours of sleep each night to support optimal health and academic success.

Doing the Right Level of Study: Studying at the appropriate intensity is crucial for sticking to a study schedule. This involves studying effectively and efficiently, steering clear of procrastination, and prioritizing the most important topics. It’s essential to find a balance between studying too little and too much, as both extremes can negatively affect your academic performance.

Spending Time with Friends and Family: Spending time with friends and family is a vital part of a balanced lifestyle and should not be overlooked. This time fosters positive relationships, alleviates VCE stress, and enhances overall mental and emotional well-being. However, it’s essential to prioritise this time while balancing it with your other commitments and responsibilities.

Regular Hobbies/Commitments: Regular hobbies and commitments, like sports or volunteering, can significantly contribute to an effective study schedule. These activities offer a valuable break from academic work, helping to reduce stress and enhance overall health and well-being. However, it’s important to manage these commitments wisely and prioritise study time when needed.

Having Time for Yourself: Carving out time for yourself is essential for sustaining an effective study schedule. This time can be dedicated to self-care activities like reading, exercising, or just relaxing. Setting aside personal time is crucial, as it can help lower stress, enhance mental health, and boost overall motivation and focus.

Tip #2: Exercise regularly

Exercise is one of the ultimate stress relievers, and is a great way for you to prioritise your mental health during the VCE.

In fact, engaging in physical activity releases endorphins (also known as a ‘happy hormone’)!

Figure out what type of exercise works best for you, whether that’s joining a gym or being part of a sports team. Maybe you’d rather go on walks, workout at home or do some yoga.

Whatever it is you prefer, make that your go-to form of physical activity so that you can relieve some stress!

Tip #3: Maintain a good social life

While it’s wonderful to dedicate a lot of time to studying for VCE, it’s important not to isolate yourself in your room for too long! Spending time socializing with friends and family is equally important.

A simple chat or catching up with friends can provide a much-needed distraction and remind you that it’s perfectly fine to take a break from studying.

Tip #4: Find some easy hobbies

When we suggest trying a new hobby, we certainly don’t want to add any pressure! The idea is to find a relaxing activity that allows you to focus on something other than schoolwork and provides a creative outlet.

Perhaps you’re interested in sewing, have been wanting to learn an instrument, or have a stack of books you’ve been meaning to read but haven’t had the chance to start!

Whatever hobby you choose, ensure it’s something you’ll enjoy and find fulfilling.

How Mindfulness Can Reduce Your Stress and Anxiety During the VCE

The main purpose of mindfulness is for you to feel fully aware in the present moment, while enabling your thoughts and feelings to flow without any distractions or judgement.

When practising mindfulness, there are three key principles that underpin mindfulness activity:

• Intention to instil awareness and repeat it
• Attention to the present moment by letting your thoughts, emotions and feelings arise
• Attitude that lacks judgement, is open-minded and kind

The primary ways that mindfulness works is by:

• Regulating and processing your emotions
• Building and utilising healthier coping strategies
• Increasing focus on school assignments and exams
• Listening to what your body needs
• Transforming your attitude towards stress

Now that you have a better understanding of dealing with stress during VCE, let’s dive into methods for coping with anxiety.

Part 2: Coping with Anxiety During the VCE

Is anxiety making it difficult for you to study for your VCE? There are a number of signs to look out for if anxiety is affecting your schooling.

Signs That Anxiety May Be Affecting Your VCE Study

#1: Silent overachieving

Some students excel academically, yet they may struggle with anxiety regarding their mental health.

Although they might perform well in the VCE, their social and emotional well-being may not be at its best. If they continue to feel anxious without expressing those feelings, it can lead to long-term impacts on their mental health.

#2: Changes in sleep

If you’ve noticed that your sleep pattern has become irregular, it could be a sign of anxiety.

People experiencing anxiety may also have heightened sleep reactivity, meaning that when your body is stressed, it can be challenging to sleep well throughout the night.

Not getting enough sleep can disrupt your circadian rhythm, leading to fewer cycles of REM (deep sleep). As a result, you might often feel fatigued.

#3: Procrastination

Many students who struggle with procrastination are aware of the amount of work they need to complete, but they often feel overwhelmed and postpone starting it. As a result, they tend to leave tasks until the last minute.

For students with anxiety, procrastination can provide a temporary sense of relief. By putting off their responsibilities, they are attempting to escape negative feelings associated with the tasks at hand.

#4: Increase in mood swings

If you’re experiencing significant anxiety, it’s possible that your hormone balance and neurotransmitter production may be affected. This can lead to mood swings, as levels of serotonin and norepinephrine fluctuate from what is typical.

Furthermore, it’s understandable that feeling anxious can be exhausting, making it difficult to manage your emotions when you’re feeling drained.

#5: Changes in diet

When you experience anxiety, your body’s response can manifest in one of two ways: you may eat less than usual or turn to food for comfort.

Eating less can occur when you feel like you can’t handle a large amount of food. Conversely, when you feel the urge to eat more, it often serves as a means of finding comfort or satisfaction.

How to Handle VCE Exam Anxiety

Exams can be intimidating, and there’s often pressure associated with preparing for them.

As we’ve emphasised from the beginning, prioritizing your mental health during the VCE is essential.

To help alleviate some of the anxiety you might be experiencing about exams, we have a few tips to share with you.

Tip #1: Explore different ways to relax

Did you know that if you’re not feeling relaxed, you might have difficulty absorbing information?

Taking a break from studying—after completing a significant amount—can be beneficial! A short pause can help you feel rejuvenated and allow you to return to your work with a healthier mindset.

Even something as simple as drinking water or practising some breathing exercises can help you achieve a calm state of mind.

Tip #2: Planning a schedule

Like we’ve mentioned with managing stress, having a routine is beneficial! When you’ve got a routine, there’s more predictability as you know what you expect of yourself and you can feel a sense of achievement when you get through your daily activities.

You’ll feel more motivated through the sense of accomplishment you get from doing the tasks you’ve set out to do in your routine!

Tip #3: Keep up with your sports/hobbies

Your sports/hobbies tend to be the activities that you’re passionate about — why should you give them up during a stressful time like the VCE?

It may feel like the VCE should be your only focus, but that’s not the case at all! Having sports/hobbies to turn to can give you those much needed mental breaks, give you the chance to socialise and time to refresh.

These activities are just another outlet for you to relieve some of the anxiety you may be feeling towards the VCE.

Another great tip to manage exam anxiety is to undertake practice exams under timed conditions in a friendly and non-stressful environment.

This helps you get used to exams and reduces exam anxiety when you’re in the real exam!

What should you do if you get a panic attack during an exam?

If you’ve never experienced a panic attack, it may be hard to know what it feels like when it happens. But to give you an idea, if you feel at least four of the following symptoms, you are most likely experiencing one:

• Accelerated heart rate
• Sweating
• Trembling or shaking
• Sensations of shortness of breath
• Feelings of choking
• Chest pain or discomfort
• Nausea or abdominal stress
• Feeling dizzy, unsteady or light hearted
• Numbness or tingling sensations
• Feelings of unreality

What you need to also remember if you are having a panic attack is they do not last long and they aren’t life threatening.

How do you stop a panic attack during an exam?

It’s a little hard to prevent a panic attack from happening, but there are things you can do stop it once it’s started, or at least cope with the situation.

Should this happen to you while you are in an exam, it’s up to you if you stay in your seat or need to excuse yourself from the room when you feel the wave of the panic attack. Don’t worry about what other students might think, just do what you feel is best for you!

There are three things you can do to deal with a panic attack:

#1: Be aware

Recognise the signs and identify that you are going through an anxiety attack and remember that it will pass — you are okay.

#2: Breathe slowly

Regardless of how difficult it might seem, try to take big slow and deep breaths. Focus on your breathing and in the meantime, let go of the thoughts that may be causing your anxiety.

#3: Be present

Use some grounding techniques to be in the present moment such as the “5-4-3-2-1” method or muscle relaxation.

We’ve walked you through the different ways to deal with anxiety during the VCE. Now let’s talk about your mental health and depression.

Part 3: Dealing with Depression

Depression is a mental illness that over 265 million people globally deal with. It tends to be characterised by persistent sadness and a loss of regular function.

If you notice that you or someone you know is no longer enjoying activities that typically bring joy or fulfilment, this could be a sign of depression.

This mental health condition can also manifest as a shift in attitude towards the VCE or schoolwork. You might find homework more challenging than before or feel unmotivated to prioritise your studies.

These are important signs to watch for if you or a friend may be experiencing depression.

Signs of Depression

#1: Withdrawal and isolation

Withdrawal occurs when someone isolates themselves from their friends, family, school, study and activities that they would normally find fun.

A person who is going through a phase of withdrawal may cut off relationships, find it hard to complete tasks, and not desire to interact with anyone.

#2: Sadness and irritability

Even though depression is typically distinguished by extreme sadness, feeling easily irritated is also a sign to be identified by. However, feelings of irritability tend to be overlooked.

#3: Destructive thoughts

Having destructive thoughts and a negative outlook on life are generally the most well known signs of depression.

It can be a little bit tricky in these circumstances as destructive thoughts are still quite stigmatised, but even when it feels like no one will understand, it’s so important to seek help from a professional or GP.

#4: Inability to perform everyday tasks

A person with depression may lack the motivation to get out of bed, find it difficult to get ready, or struggle to complete tasks they usually manage with ease.

Depression can also impact school performance. If you notice your grades slipping because it feels challenging to prioritise the VCE, don’t hesitate to talk to your teachers.

Remember, taking care of your mental health during the VCE is essential.

Tackling Post-Exam Depression

Post-Exam Depression, otherwise known as ‘PED’ is a serious issue that numerous Year 12 students may find themselves facing.

Having high expectations of yourself and then falling short can really take a toll on your mental health during the VCE. But there are ways to deal with PED, and we’ll show you how.

Step #1: Have and keep realistic expectations

Yes it’s okay to dream big and want to achieve high marks and whatnot, but if your goals are unrealistic, you’ll only find yourself disappointed, and this can lead to post-exam depression.

It’s alright if you have to lower your expectations — removing some pressure from yourself means that you can redirect your energy towards actually achieving your goals than just dwelling on them.

Step #2: Let it out!

If you’re feeling upset about your grades or exam performance, it’s important to express those feelings!

Whether you write about your emotions, paint, or even scream, find a way to let it out. Bottling it up isn’t helpful, so release those feelings, and eventually, you’ll start to feel better.

Step #3: Review how you study

How do you go about reviewing for exams or assessments?

Are you answering past papers, getting feedback from your teachers, and doing your best to improve? Or are you just writing and rewriting notes, or going on TikTok or Instagram every few minutes?

Answer these questions seriously, and then have a look at your marks.

Studying is not just regurgitating notes or knowing your essays inside and out — it’s about exploring a subject, analysing it and then applying what you’ve learnt!

Step #4: Start planning for Plan B

Who said that you need to take the guaranteed ATAR pathway into your dream course?

There’s always another way to get into your course. Even if it means starting a degree at a different university, or transferring from a different degree, you can still find a way. You also don’t need to be aiming for a high ATAR.

Remind yourself that working towards your dream degree shouldn’t have to come at a cost to your mental health during the VCE.

Part 4: Improving Sleeping Habits

What time do you typically go to bed each night? Let’s be straightforward—if you’re not getting at least 8 hours of sleep each night, you’re depriving your body of the rest it really needs.

But don’t worry! By the end of this section, you’ll learn how to establish a healthy sleep routine.

Signs You’re Not Getting Enough Sleep

#1: Feeling all sorts of emotions

If you’re not getting enough sleep, it can impact your mood, making you feel more emotional than usual.

Additionally, insufficient sleep affects your emotional intelligence, making it harder to manage stress, empathize with others, and maintain emotional self-awareness.

#2: Feeling sluggish and dozing off

If you’re not getting enough sleep, you might feel disoriented or sluggish upon waking, and you could even find yourself dozing off in class.

When you feel sluggish, you may experience brief moments of sleep—known as micro-sleeps—without even realizing it. These can significantly affect your ability to concentrate.

#3: Forgetfulness

Poor sleep can lead to an inability to concentrate, which in turn affects your attention span, lessens your ability to learn, and makes it harder for you to retain new information.

How Your Lack of Sleep Can Affect Your Study and Schooling

#1: Ineffective memory consolidation

REM sleep, as we’ve mentioned before, is really important! It’s what helps you to consolidate memory and everything you’ve learnt into your long term memory.

If you aren’t getting enough REM sleep, this will affect your ability to learn.

#2: Reduced creativity

Being sleep deprived can lessen your ability to think creatively. In order to refresh your mind and start pumping out innovative ideas, you’ll need a good night of sleep!

#3: Communication with others

Not enough sleep can have an impact on the way you interact with others. You could be feeling tired or cranky, and when you’re in a mood, you’re probably less aware of how your words may come across.

Maintaining a Healthy Sleep Routine During the VCE

Tip #1: Have consistent sleep and wake times

We can’t emphasise this enough: having a routine is essential! Going to bed at the same time each night allows your body to produce melatonin at the right times.

Additionally, waking up around the same time every day and getting exposure to sunlight can help your brain feel more alert and refreshed.

Establishing a routine reinforces your body’s circadian rhythm, giving you more energy throughout the day!

Tip #2: Carve out a night routine

Help your body realise that it’s time to chill and go to sleep. An hour before you’re about to sleep, you should be done eating, put away your phone, and not do anything that might be super stimulating.

This is time for you to relax, so that you can feel rested when it’s time for you to actually fall asleep.

Tip #3: Don’t work from your bed

As tempting as it is to work in a comfy environment, like your bed, this can confuse your brain! When you use your bed for both work and relaxation, your brain will have a hard time distinguishing what your body’s up to.

As a result, working from your bed can decrease the melatonin levels you produce when you’re about to go to sleep.

Part 5: Resources

Dealing with anxiety, stress or depression throughout the VCE can make things feel overwhelming. But you are never alone, and there is support you can seek when you’re feeling ready to tackle these issues!

Here are some organisations you can reach out to in times of need:

You can learn more about these organisations and the support services they offer in our article below.

5 Best Organisations to Seek Help From if You’re Not Okay

And that wraps up our definitive guide to managing VCE stress and anxiety! Never forget the importance of your mental health throughout the VCE and that your issues aren’t insignificant — there’s always someone who can help.

Are you looking for some extra help to minimise stress and anxiety during the VCE to maintain your mental health?

We’ve helped over 10,000 students over the last 10 years with our incredible team of VCE tutors and mentors! 

We want to help you in a way that suits you! We’ve helped our students score mark improvements of over 20%!

To find out more and get started with an inspirational tutor and mentor get in touch today! 

Give us a ring on 1300 267 888, email us at [email protected] or check us out on TikTok!

Reina Caballero is currently the Digital Content Manager at Art of Smart. She completed a Bachelor of Marketing and Media at Macquarie University at the end of 2019 and has written for a variety of magazine publications, such as MANIA, TV Soap, Soap World and Grapeshot. When she isn’t busy publishing articles on the AoS website, she’s working through 1000-piece puzzles, memorising TikTok sounds and making plans with friends.