From stress to euphoria: Feel-good hormones released after the exam season

Another exam season has passed. It was one of the most stressful and intense periods in almost every student’s life. During the preparation period leading up to the taking of the exam, we are dealing with elevated stress levels, anxiousness and pressure. During that couple of weeks, every student urgently waits for the exams to end, hoping to pass most of them. But what happens in the organism when we finally get that feeling of overwhelming relief and happiness? How do the hormones react to emotional changes from stress to euphoria?

Stress during the exam season

Stress is an omnipresent companion during studying and taking exams. It has an important role in activating the hypothalamic-pituitary-adrenal axis, causing the release of cortisol– “the stress hormone” from the adrenal gland. Elevated levels of cortisol cause typical symptoms like insomnia and increased irritability, but they can also negatively impact concentration, which is very problematic when we are preparing for an exam.

Exam-taking and stress-release

After a prolonged period of dealing with stress caused by the exams follows a sense of relief accompanied by an overpowering feeling of happiness and satisfaction. The end of exams manifests in our bodies in lowered cortisol levels and higher secretion of neurotransmitters that are directly linked to the sense of happiness. Neurotransmitters known as the “feel-good hormones” are dopamine, serotonin and endorphins. They work together to achieve positive emotional and physical well-being.

Dopamine, also known as the “reward hormone”, is released when a certain goal is accomplished, like in this case, when we pass an exam. Dopamine levels increase, leading to feelings like euphoria and pleasure. Moreover, this neurotransmitter is a crucial factor in the motivation system because it rewards us after any achievement, big or small, which motivates us for further endeavours. Serotonin, on the other hand, regulates emotional state, appetite and sleep. Endorphins are the body’s natural analgesics. Hence, they help to ease the sense of pain. The body can release endorphins after a tiring physical activity. Still, it can also release them as a response to successfully overcoming a stressful situation, leading to feelings such as relaxation and satisfaction.

Encouraging the “feel-good hormones” after the exams

There are a couple of strategies that we can use to help the body and mind reach that feeling of relaxation and lower stress levels by encouraging the „happy-hormones“ secretion.

One of the most notable tactics is regular exercise and physical activity. Unfortunately, we oftentimes dismiss the need to move our bodies during stressful periods, which negatively impacts our mental and physical well-being. Exercise can encourage the secretion of endorphins and dopamine, which lowers stress and lifts our mood. Social activities, hobbies and a healthy diet are also often on the “ignore list” during the exam season. Spending quality time with family and friends, as well as engaging in fulfilling activities, are all activities that aid in emotional support. Moreover, a healthy diet plays a crucial role. Food rich in tryptophan, like nuts, seeds, and turkey, can positively impact serotonin levels in our organism, which leads to lowered stress and less anxiety. On the other hand, meditation and other breathing techniques should not be forgotten because even though they do not have a direct impact on the levels of the “feel-good” hormones, they do play a crucial role in lowering cortisol levels, which leads to less anxiety and tension in the long run.

Rest and reward – the fuel for the next steps

Excretion of “feel-good” and stress hormones gives us a clear explanation of why we feel deep satisfaction, euphoria, and relief after stressful periods like exam season. In the end, after every stressful event, the body and mind need to properly rest, and the best recipe for that lies in the combination of physical activity, quality social interactions, a healthy diet and mental relaxation. By combining this destressing asset, we can achieve a prolonged sense of happiness, satisfaction, and internal harmony while cultivating the motivation and energy needed for the next semester.

                                                                                                          Translated by: Dea Radek