As we embark on the final leg of the semester, I can’t help but feel the stress increasing in real time as I go over my extensive list of tasks I’ve yet to accomplish.
My guess is I’m not alone.
Every class has a final project. Every final project has a surprise subset of smaller assignments. Every one of those smaller assignments has not been accounted for in the schedules that dictate our existence.
The exam stress is in the air. Can you feel it too?
The end of the semester is stressful, and while we can only mitigate the stress to an extent, taking time for self-care can help. In a time when self-care and mental health are often pushed to the side, they become even more important.
Liza Meredith, an assistant professor of psychology at the University of Minnesota, said the key to managing stress during finals is finding what works best for you and creates the best balance for your life.
While self-care looks different for everyone, here are some tips to help make the end of the semester less stressful.
Set a sleep schedule and stick to it
My parents remind me of this tip often, and you’ve probably heard it too, but at the end of the day, there is no substitute for sleep. Instead of ordering that extra coffee or cracking open another Red Bull to push through late-night studying, try getting the extra sleep and putting in a shorter session of focused work when you’re more rested.
Getting enough sleep is especially important before an exam. Fewer than 10% of college students sleep for eight hours during finals week, according to the National Library of Medicine.
Few experiences in college are worse than feeling your brain stop working during an exam because you didn’t get enough sleep. Even if you can’t get eight hours, try to make it consistent.
Don’t cram
Yes, we’ve all crammed for an exam or two or three, but studying consistently over time can help reduce stress and make each study session more effective.
Even if you only have three days, plan out specific study times each day while making time for self-care. This gives you the opportunity to identify how to best spend your time while also reducing burnout.
Get to the root of your stress
Often, when I feel stressed, I’m not exactly sure what I’m stressed about. All I know is everything feels extra overwhelming.
Taking the time to step back and identify what is causing the stress can help, even if you’re short for time.
“It can be really helpful just to spend three minutes journaling,” Meredith said. “Like, ‘What’s going through my brain right now?’ Put it on paper without any censorship.”
Meredith said keeping a log of thoughts or feelings can also help get to the root of your stress. If you know why you’re feeling a certain way, it’s easier to figure out how to address it. When you have a stressful thought, take a moment to acknowledge what you’re saying in your head and try to change how you’re talking about it.
“Maybe you have an exam coming up, you start to feel stressed, you can pinpoint the thought,” Meredith said. “‘I feel really overwhelmed, I need to get an A.’ Challenge that thought. ‘Do I absolutely have to get an A?”
It’s important to keep things in perspective, especially during finals. Grades are important and sometimes the only option is to lock in and study, but do what’s best for you. If that’s prioritizing your mental health over a higher grade, there’s no shame in that.
Having high expectations can be a significant source of stress, Meredith said. Sometimes it can help to challenge these expectations and make them more reasonable.
Aiming high is great, but it’s also important to give yourself a break if these expectations are weighing on you too heavily. Taking some of the pressure off might even make studying easier and lead to better results.
If you’re still struggling to sort through your feelings, talking with a professional therapist can also be helpful, Meredith said.
Talk to your professors
Most professors understand this is a stressful time, and it never hurts to ask for help. Chances are, they want to help you do your best.
“A lot of times, professors are more accommodating than you might think,” Meredith said.
The worst answer you can get is no. You’re better off asking than wondering and suffering in silence.
Touch some grass
Get outside, connect with the world beyond the library walls and try to keep everything in perspective. The weather is finally warming up and, assuming we are spared the April snowstorm, spring is in the air.
Study outside, take a walk with friends and remember this is a short moment in time. Go for a run or walk to a new coffee shop and try to secure the coveted study spot by the window.
If all else fails, romanticize it
When it comes to the end of the semester, there will inevitably be moments that are stressful and not fun. This is college, after all, and maybe the fact that we’re all in the same boat can help.
Give yourself something to look forward to, whether it’s a road trip after finals or a simple study session with a friend, Meredith said. Even walking to the library with a friend can be a nice break and an opportunity to empathize with each other.
The end of the semester is in sight and summer is on the horizon.
Let’s lock in.