10 Ways TU Delft Students Can Manage Stress and Mental Wellness During Exams

Exam season. That time of year when the library is more crowded than the bar, your sleep schedule disappears, and you wonder why you ever chose engineering.

If this sounds familiar: you’re not alone. Stress during exams is normal. But when it becomes too much, it affects your performance, your health, and how you feel.

This article isn’t a list of vague tips. These are practical strategies that work, based on what we at MoTiv have heard and seen from students over the years. Choose what fits you, try it out, and be kind to yourself.

First things first: stress is not your enemy

A little stress helps you stay sharp. The problem starts when stress becomes chronic, when you can no longer relax, sleep poorly, or feel like your mind never stops racing.

Does this sound like you? Then it’s time to change something. Not tomorrow. Now.

10 ways to get a grip on stress

1. Make a plan (but a realistic one)

Chaos in your head often starts with chaos in your planning. A simple study plan can help enormously:

Break your material into small, achievable chunks
Don’t plan more than 6-7 hours of effective study time per day
Build in breaks: your brain needs rest to consolidate

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Try this: Every evening, write down three things you want to accomplish the next day. Not ten. Three.

2. Move, even if you “don’t have time”

You do have time. Half an hour of walking, cycling to the supermarket, or a quick run does more for your concentration than another hour behind your laptop.

Exercise lowers cortisol (stress hormone)
It helps you sleep better
You come back with fresh ideas

3. Sleep is not a luxury

We know: you think you’ll get more time by sleeping less. But sleep deprivation makes you less effective, more forgetful, and emotionally unstable. You lose more than you gain.

Aim for 7-8 hours per night
Stop using screens at least an hour before bed
Keep consistent times, even on weekends

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Sleep tip: Can’t sleep because of racing thoughts? Write them down. Literally. Pen and paper next to your bed. Once it’s on paper, your brain doesn’t need to hold onto it anymore.

4. Eat and drink like a human, not a robot

Coffee is not a meal. Energy drinks are not a solution. Your brain needs fuel:

Eat breakfast. Really. Something with fiber and protein
Drink water (yes, boring, but it works)
Limit caffeine after 2 PM if you’re sleeping poorly

5. Talk to people (not just through a screen)

Isolation amplifies stress. You don’t have to talk about your stress; just being around others helps.

Study together in the library, even if you don’t say anything
Have lunch with someone instead of behind your laptop
Call a friend or family member, even if just for five minutes

Want to talk to someone who listens?

The Student Support Line from MoTiv is here for you. No waiting list, no appointment needed. Just a conversation with a trained peer supporter who understands what you’re going through.

→ More about the Student Support Line

6. Use the Pomodoro technique (or something similar)

25 minutes of focus, 5 minutes break. After four sessions, a longer break. It sounds simple because it is simple, and it works.

It makes big tasks manageable
Your brain knows a break is coming
You prevent hours of ineffective sitting

7. Learn to say “no” (temporarily)

During exams, you’re allowed to drop things. That party, that committee meeting, that favor for a friend. It’s temporary. Protect your energy.

8. Do something that has nothing to do with studying

Your brain needs variety. Read a book (not a textbook), watch a series, make music, draw, game for an hour. Relaxation is not wasted time; it’s maintenance.

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Important: Relaxation only works if you do it without guilt. Schedule it, just like you would schedule a study session.

9. Be kind to yourself

That inner voice telling you that you’re not working hard enough, not smart enough, or won’t make it? It’s lying.

You’re doing your best. That’s enough
A bad exam is not proof of failure as a person
Talk to yourself the way you would talk to a good friend

10. Ask for help when it becomes too much

This is not weakness. This is smart. If you notice you’re no longer functioning, can’t sleep, can’t concentrate, or feel down or anxious: seek help.

MoTiv is here for you

At MoTiv, you can have a confidential conversation with a coach. Free, accessible, and outside of your faculty. Sometimes it helps to talk to someone who isn’t your parents, friends, or study advisor.

→ More about coaching at MoTiv

Frequently asked questions

How do I know if my stress is “too much”? Signs include: you can’t relax anymore, you sleep poorly, you have physical complaints (headaches, stomach aches), you feel constantly anxious or down, or you’re no longer functioning normally. If this lasts more than a few days: seek help.

I’m embarrassed to ask for help. Is that normal? Completely normal, and completely unnecessary. Asking for help is a sign of self-awareness, not weakness. Hundreds of students come to MoTiv every year; you’re really not the only one.

How can I help a friend who is stressed? Listen without judging. Ask how they’re really doing. Suggest doing something together (walking, coffee). And if you’re worried: refer them to help, like the Student Support Line.

I don’t have time for all these tips. What should I do first? Sleep. If you only change one thing, let it be sleep. Everything becomes easier when you’re rested.

Help and support

You don’t have to do this alone. There are people who want to help:

MoTiv Coaching Confidential conversations, free for students Student Support Line Direct contact with a peer supporter TU Delft Psychologists Professional help through the university Study Advisor For study-related concerns and deferrals

Remember: an exam is a moment. Your well-being is a lifetime. Take care of yourself.