5 Strategies for Managing Stress During Final Exams
Stock Images of an open book on a desk that someone is using to study and a notebook that says Final Exam
If you’re studying at a university on the quarter system, then you’re well aware that finals week is right around the corner. Finals Week often comes with a mix of dread (Ugh, exams and final papers) and excitement (Can I be on Spring break already?!). If you’re feeling stressed at the thought of finals coming up, here are a few tips on how to keep stress levels within reason right now.
1) Engage in Self-Care
These are your rights, not your rewards. When folks are feeling stressed, the first thing to go is always the basic self-care that sustains them all quarter long. I hear it from patients all the time and I recall struggling with it myself when I was a college student at UCSB. Self-care tasks are priorities to be maintained going into final exams. If you aren’t eating, sleeping, or exercising, then studying for long hours, writing that 10-15 page paper, and accurately recalling information on that exam are going to feel next to impossible.
Eat well - When you get caught up in all the work left to finish up before that deadline, it becomes real easy to push off meal times or reach for the quickest food options (which usually implies junk food, random snacks, or fast food). Food is energy, folks! Without the proper energy, your brain won’t have the fuel it needs to help you be successful during finals. Stock your fridge and pantry with easy to eat, whole foods before finals week. Load up on fruits and vegetables, have your go-to quick meals ready to cook, consider meal prepping before finals week so you can simply heat things up when you’re in a pinch, or buddy-up with a couple friends and offer to each make one meal a night to share together so you can have a fun study break and a night off from cooking.
Rest well - It’s tempting to pull an all-nighter or sleep for only 3 hours while loading up on caffeine during finals. But I ask you to resist the urge! Sleep is when your brain will finally consolidate all that wonderful information you’ve been cramming. Feeling well rested will help you come up with that creative twist to your final project or essay. I often hear students talk about feeling short on time during finals weeks (and my next strategy will help you prioritize your study time) but cutting back significantly on your sleep will only do you a disservice. Make sure you’re getting quality rest at night, or at least consider taking a little nap during the day if you really must pull that late night study sesh. And while you’re at it, stop studying in your bed so that your body will only associate that space with some good Zzz’s.
Exercise - I know, this one seems downright frivolous during final exams, but it’s key! When you’re stressed, it’s easy to cut out your workouts and replace that time with studying. But one of the best tools for managing stress is to be active and physically let the stress out of your body. So, even if you shorten your usual workout routines, or pick up a simple stretching exercise where you haven’t been exercising all quarter, keep exercise as a priority this week. Take a short walk on a study break, do some jumping jacks and squats in your apartment between study tasks, engage in some gentle yoga stretching before bed… just keep your body moving in some capacity. (At the very least, your back will appreciate the break from being hunched over your laptop.)
2) Create a Study Schedule with Goals and Priorities
Map Out Your Final Exam Schedule and Deadlines for Final Projects. Once you have your exams written out in a visual manner on your calendar, planner, or simply a piece of paper, set times for eating your meals, getting adequate rest, and exercising each day. (You don’t have to stick to the a rigid schedule, but having an outline can help you stay organized and engage in time management.) After you’ve included these essentials, work backwards from each exam time or deadline and consider how much time you’ll need to prepare for that exam or complete that final project. Prioritize the exams and projects that will occur first and also the ones that may be more challenging for you. Consider how much time you need to study for each exam or write each paper. Consider how challenging the material is for you. Consider how well prepared your notes are for this course and if you’re caught up on the readings. These factors will impact how much time you actually need to prepare for each exam.
For example, if you have the exam for a fun GE you’re taking, like Italian Food Culture (yes, that’s a real class I took in college), on Wednesday of Finals Week, and a more challenging science exam say for Chemistry on Friday, consider beginning to study for Chemistry in short blocks between your studies for the Italian class so that you get the repetition of information that you need to memorize before Friday.
3) Set the Scene for Sustained Studying
Create an Ideal Study Environment - Think about how you like to study and the factors that help keep you most focused, with minimal distractions. Do you prefer to study alone and in silence? If so, can you be in your bedroom, or do you prefer to be in a private study room on campus or in your apartment building? Do you prefer to sit at a desk or lay on the floor? Perhaps you prefer to study in groups with friends at noisy cafes. If so, do you bring noise-cancelling headphones to cut down on some of the background noise? Do you prefer to be in a library with soft ambient sounds in the background? Do you listen to music while studying? Carefully consider the place, the noises, and the people who will help you create the best study space for you. And please, hide your phone from yourself. There’s nothing like a notification to something you aren’t interested in to distract you when you’re already looking for any excuse to stop studying.
Consider Using the Pomodoro Method - I often hear that students struggle with getting started on their studies and staying focused, especially for classes they don’t enjoy. The Pomodoro Method is a time management method in which you set a timer for short periods of time so that you can have focus periods and routine breaks while studying, without losing your momentum or getting completely sidetracked from a break. Most of us don’t feel we can keep our focus on a task for more than 20-25 minutes these days. If that’s the case for you, setting a timer for 20-25 minutes can help you get started on your studying. Then, setting a timer for a shorter amount of time (5-10 minutes) can be helpful for taking a little break before returning to your studies. To do this, you can certainly use an old-school kitchen timer or set alarms in your phone. There are also lots of apps I have heard people using to keep track of their study time and study breaks, including:
Focus Keeper - a pretty straight forward timer that lets you set the amount of time you want to study and the amount of time you want to take a short break and a longer break.
FocusPomo - an app where you can set timers, track productivity and tasks, and block distracting apps (Right now, it appears to be for Apple users only).
Flora - an app where you can set timers, create to-do lists, and work with peers for productivity all while growing a garden of trees for yourself as motivation to keep completing your tasks.
(Note: Dr. Allie does not have any financial interest in these apps. They are simply ones that she has researched on the app store or which students have talked about using and enjoyed.)
Take Breaks and Deep Breaths - Finally, fresh air and sunlight go a long way. Be sure to take a few breaks to breathe when you’re starting to feel overwhelmed. Bonus points for getting outside and breathing fresh air or catching a bit of the sun’s warmth to prepare you for that upcoming vacation from school.
4) Keep a Positive Mindset
Stress lends itself to harsh criticism and negative self-talk. Rather than beating yourself up for feeling stressed or having fallen behind on those readings this quarter, practice some self-compassion. Be mindful of how you’re speaking to yourself. Shift your narrative from one of “what I didn’t do” to one of “what can I do right now that will benefit me for this exam or my future self?”. At this point, you can’t change the past of how things went this quarter, but you can take some control over how Finals Week will pan out for you by making a conscious choice to build yourself up rather than tear yourself down. Some people find it helpful to keep positive mantras or inspiring quotes on post-it notes on their desktop, literally pasted to their desk, or even on the mirror in the bathroom.
Keep working hard and take it slow. You can only do one thing at a time. You’ve got this.
5) Reward Yourself
Rewarding yourself is a way to celebrate the hard work you’ve been putting in during Finals Week.
After you’ve finished studying for an exam, take a little break to bake yourself a treat or play a video game for a little while.
After you’ve finished writing that final essay, take a break to watch one episode of your favorite binge-worthy show or meet up with some friends for a coffee/tea.
After you’ve taken that exam, take a short power nap or work on that fun art project you’ve been wanting to get back to.
And finally, after you’ve completed all of your finals, Celebrate! Plan something fun for right after your final Final or make plans on your study breaks for how you want to spend your vacation after exams. Having something to look forward to can help motivate you to complete the undesirable tasks.
Disclaimer: Please note that the information offered via the Onward & Upward Blog, written and managed by Dr. Allison Meins, is not, nor is it intended to be, therapy or psychological advice. Established therapeutic relationship communications will be managed via telephone or confidential email.
Still feeling anxious? Check out my additional posts on Anxiety Management
