T1D + Mocks/ Exam Season: Your Guide to Staying Focused, Balanced & In Range
Mock exams. Finals. Assessments. Whatever your school calls them, exam weeks can send stress levels sky high, and if you live with Type 1 Diabetes, that stress can send blood sugars sky high too.
You’re not “doing it wrong.” You’re not failing in your diabetes management. This is simply what stress hormones do- the push glucose up, make levels more stubborn, and make your brain feel like it’s running 20 tabs at once.
The good news?
There are ways to stay steady, feel prepared, and keep your levels as calm as you can during exam season. Here’s your realistic, practical guide.
Why Exams Spike Blood Sugars
Stress and anxiety release hormones (like cortisol and adrenaline). These hormones:
Increase insulin resistance
Make glucose climb faster
Cause shaky, tired, unfocused feelings
Create a cycle: stress -> high BG -> more stress
Understanding this isn’t about blaming yourself, it’s about giving you permission to adjust and prepare.
How to Start Your Day on Exam Mornings
1. Wake Up 10-15 Minutes Earlier
Rushing first thing = instant adrenaline spike.
Give yourself time to breathe, check levels, and start steady.
2. Hydrate ASAP
A glass of water as soon as you wake up helps:
Lower morning cortisol levels
Support your digestion
Help your CGM read more accurately
Reduce sluggish highs
Sip water while getting dressed- small habit, big payoff.
3. Breakfast that Keeps You Balanced
Aim for:
Low to moderate carbs
Protein
Healthy fats
Predictable digestion
Great options for exam days:
Greek yoghurt + berries + a sprinkle of oats
Eggs on wholegrain toast
Peanut butter and banana on toast
Smoothie with fruit + protein + nut butter
Oatmeal with chia seeds + cinnamon
Avoid super sugary breakfast food, they create quick spikes + crashes that make exam focus harder.
4. Check, Correct, Prep
Look at your overnight trend
Correct early, if needed
Give breakfast insulin on time (10-20 minutes before, if safe)
Pack your hypo treatments + water + a balanced snack
Managing Highs During Exam Weeks
Highs during exam season are common, and usually not your fault. Try these tips:
1. Hydration = Your Secret Exam Weapon
Water helps glucose move and helps insulin work better.
Aim for:
500-750 ml before school
Sip water before each exam
Keep a water bottle with you all day
If your school has strict rules, ask for permission as hydration is a medical need.
2. Micro-Corrections (If your care team approves)
Because stress increases insulin resistance, your usual correction might not be enough in exams.
If your diabetes team allows it, you might use:
Slightly more aggressive correction factors
Micro-boluses to gently nudge levels down
Don’t change settings without guidance, but do let your care team know exam season is coming.
3. Don’t Chase Highs
If you correct, then get nervous, then correct again, you can end up low. Correct once -> hydrate -> walk for 2 minutes, if you can -> give it time.
4. Have a Level Strategy for the Exam Room
Tell invigilators/ teachers:
You may need to check your CGM
You may need sips of water
You might need to treat a high or low
Removing devices or phones is not an option, they’re medical
Advocacy = smoother exams + safer levels.
Managing Anxiety Before & During Exams
1. 60 Second Reset
Before the exam starts:
Inhale for 4 seconds
Hold for 2 seconds
Exhale for 6 seconds
Repeat twice.
This can physically lower stress hormones.
2. Focus on What You Can Control
You can control:
Your hydration
Your prep
Your insulin timing
Your breathing
Your routine
The rest is just one exam on one day, not a definition of your worth.
3. Move Between Exams
A quick walk helps bring stubborn highs down and resets your nervous system. Even 3-5 minutes helps.
If You Go High During an Exam: What to Do
1. Sip water
2. Check your CGM trend
3. Correct if safe and allowed by your exam plan
4. Breathe slow- high levels are not emergencies
5. Remind yourself: your brain can still perform
One high BG does not ruin an exam.
After School Recovery
Exam stress sticks around even after the bell rings. Support your body by:
Drinking water
Eating a balanced snack (protein + carb)
Not correcting too aggressively
Taking a short walk
Giving yourself downtime (Netflix, music, gaming- whatever calms you)
Your brain just ran a marathon- you deserve recovery.
The Takeaway
Exam weeks are stressful for everyone, but for T1D teens, it’s a whole extra layer. That doesn’t mean you can’t succeed. It means you need tools, not blame.
You’ve got this.
Your diabetes doesn’t define your grades, and it definitely doesn’t define your potential.
