Maintaining physical and mental well-being during assessment season

As a dietetic learner, you know the importance of a healthy diet and lifestyle. But when schedules become busy and stress levels start to rise, it can be challenging to stay in a routine or make healthy choices.

As the end of term approaches, assignment deadlines loom and exams draw nearer. Although it is tempting to put healthy behaviours on the back burner when academic priorities take over,[1] it is important to make sure you look after your physical and mental well-being during these busy and stressful periods.

Here are some tips to help you maintain a healthful routine during assessment season:

Remember, the amount of work that is on your plate and the level of stress you are experiencing is only a temporary situation. Workloads and stress levels will always fluctuate – a fact that will continue through to your working life after you have earned that RD status. Make time to look up from your laptop, journal articles and mock exam papers. Why not encourage friends on your course to join you in preparing a healthy meal either before or after you start a study session? Or what about a quick walking revision session? Sharing a little time with people who are in the same boat as you can help you to keep your priorities straight.

Planning regular breaks during your study periods is essential. Ever heard of the Pomodoro Technique? It is a time management method in which your study and rest times are set. This can help you to focus and study effectively, which is particularly useful if you sometimes find it difficult to get going or are easily distracted.[2] More importantly, it gives you structured break times, allowing you to take time to let your revision sink in, move your body, give your eyes a break from the screen and grab a healthy snack if needed.

Consider what is being measured, and whether the appropriate tools or adequately trained people were employed to collect the data. For example, if dietary intake was assessed, what tools were used to do this? All methods of dietary assessment have biases, so it is important that you consider this when you are interpreting the results.

Do the authors tell you who collected the data? As a dietetic learner, you will understand the complexities of taking an accurate diet history. Were the researchers in the study adequately trained to collect accurate and reliable dietary information from participants?

You know that caffeine is a stimulant that can help us to stay awake, alert and focused. However, these benefits are short-lived and extremely limited. The effects of caffeine can continue for up to eight hours after consumption. If you do choose to have caffeine, it is better to stick with a moderate intake and limit this to earlier in the day. Try to avoid caffeine completely if you are anxious or when your body is calling for rest. Caffeine is not a good substitute for a good night’s sleep and can impact sleep quality and duration, leading to increased lethargy the next day.[4,5]

The importance of adequate sleep and rest looks different for all of us. However, during times of stress and pressure, it can be tempting to burn the candle at both ends. A lack of sufficient good-quality sleep is detrimental to health in general and could impact your academic achievement. Lack of sleep drives increases in stress, anxiety and can impact memory and concentration (vital for those exams!).[6] Having a consistent routine and good sleep hygiene will help you to stay on top of things, so give yourself permission to clock off and wind down as your bedtime approaches.[7]

Notice your thoughts and feelings. A little stress is fine, but if you are experiencing feelings of overwhelm or anxiety, make sure you take action. This might mean speaking to someone to share your worries, taking a movement break (a little yoga or a short walk) or trying some mindfulness. If you feel stuck, refer yourself to the well-being service at the university or speak to your personal tutor. Your mental well-being is so important, and refining your management strategies for working through times of stress will stand you in great stead for when you enter the dietetic profession.

University assessments bring feelings of stress for most people. However, if you start to find stress getting on top of you, don’t keep that to yourself. Share how you are feeling with others on your course, family or friends and remember that there are support services at your university for this very reason. Make time for activities you enjoy and schedule these around your study time, guilt-free. You have permission to prioritise your physical and mental health and to have fun, even during assessment season! Achieving a healthy balance will give you the best chance to pass any assessments first time and reach your potential.

While assessment season can place significant demands on your time and energy, maintaining your physical and mental well-being should remain a priority rather than an afterthought. By planning ahead, taking regular breaks, supporting your body with good nutrition and sleep and reaching out for help when needed, you can navigate this period more effectively. Developing these habits now will not only support your academic success but also lay the foundations for a sustainable and balanced approach to your future dietetic career.

1. Suna G, Kürklü NS, Altun HK. Exam stress in dietetics freshmen: changes in stress, sleep quality, and nutritional status. İzmir Katip Çelebi Üniversitesi Sağlık Bilimleri Fakültesi Dergisi. 2022.7(1):9-15

2. Biwer F, Wiradhany W, Oude Egbrink M, de Bruin A. Understanding effort regulation: Comparing 'Pomodoro' breaks and self-regulated breaks. The British Journal of Educational Psychology, 2023. 93 Suppl 2, 353–367 https://doi.org/10.1111/bjep.12593

3. Williams K, Reid M. 2011. Time management. Palgrave Macmillan.

4. Claydon EA, Kahwash JM, Lilly CL, Alamir Y, Zullig K J. Subjective Sleep Quality, Caffeine, and Dieting Behaviors Among University-Attending Young Adults. Nature and Science of Sleep. 2023.15.737–747. https://doi.org/10.2147/NSS.S420568

5. Snel J, Lorist MM. Effects of caffeine on sleep and cognition. In H VanDongen & G Kerkhof (Eds.) Progress in Brain Research 2011.190:105–117 https://doi.org/10.1016/B978-0-444-53817-8.00006-2

6. Van de Casteele M, Soenens B, Campbell R, Ponnet K, Vermote B, Vansteenkiste M. Too Pressured to Sleep? Exploring the Role of Study Motivation, Test Anxiety and Procrastination in University Students’ Sleep Patterns During Exam Periods. Stress and Health. 2025. 41(3): https://doi.org/10.1002/smi.70040

7. Fall asleep faster and sleep better - Every Mind Matters - NHS. Accessed 6th March 2026