« I never lose. Either I win or I learn.»

Nelson Mandela


How to maintain self-confidence and avoid stress and anxiety in the run-up to exams. 

While university life often involves a change of location, a change of environment and the experimentation of autonomy, it is also a period of profound change, self-questioning and a quest for identity that easily shakes self-confidence.


Plan ahead!

Planning your revision periods in advance ensures that you have enough time for them. The better prepared you are, the more confident you'll feel. 

  • Identify course expectations and objectives 
  • Get organized and establish a revision plan 
  • Summarize notes and memorize 

Plan ahead and reserve enough time for revision!


Identify your own professional plans

Identifying your future professional project helps you give meaning to your studies, set goals and give yourself the necessary resources to reach them. A clear career plan will give you confidence in what you're doing and why. 

  • Identify your future career plan, taking into account your values, needs, opinions and aspirations, to ensure you are in agreement with yourself and to boost your personal self-esteem. 


Fighting negative mindset

Banishing negative reflections and adopting a positive mental attitude helps you to gain a positive attitude and serenity. Don't let dark ideas invade your life!

  • Create a secure, motivating environment and surround yourself with people who are kind to you. 
  • Practice relaxation techniques! Focusing on your breathing helps to calm your mind by releasing stressful feelings in favor of your breathing alone. 
  • Try positive thinking! It's possible to change the way we look at ourselves by adopting positive thinking. Identifying our qualities and valuing our skills on a regular basis helps us to be more optimistic and gradually regain our self-confidence. 



Self-care means finding the right balance between body and mind. 

  • A well-balanced diet, enough sleep and regular physical activity all contribute to improving cognitive and intellectual capacities, as well as oxygenating the brain. 



  • Stay focused! During exam periods, physical activity is a good way to decompress and stimulate concentration and memorization. 
  • Avoid overload by alternating periods of concentration and relaxation, and give yourself breaks and rewards. 


Unifr offers

Relaxation programs (Unisport)

Thematic workshops (motivation, procrastination, strategies to combat stress and anxiety during studies)

Coaching and support for organization/planning or difficult personal periods

Psychological support for depression, procrastination and stress management