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4 must-try tips to manage stress over finals

student on grass


The good news is that the semester is almost over! That also means it’s almost finals week. 

Whether you have exams or projects coming up, here are some tips to help you manage and reduce stress around finals. 

1. Reframe your thoughts

Negative self-talk can increase stress and create unnecessary pressure to complete tasks or perform a certain way.  

Reframing these thoughts to be more neutral can help you maintain motivation and practice self-compassion. 

Here are some examples: 

Original thought: “Ugh, I should really be studying right now.”

Revised thought: “Studying feels hard right now. I'm going to focus for one hour and then take a fifteen minute break.” 

Original thought: “I’m going to fail this exam.”

Revised thought: “I'm noticing that I am anxious about this exam. I'm going to be okay no matter what happens.” 

Keep in mind that this isn’t a foolproof formula. Changing the way you speak to yourself might not always spur you into action, but it can help you be kinder to yourself in the process. 

2. Set boundaries

Boundaries are limits we set for ourselves to help protect our well-being. For finals, it can be helpful to set boundaries around projects, assignments, study sessions and other activities. 

Here are a few examples of healthy boundaries during finals: 
  1. Use your to-do list strategically. 
    Your to-do list doesn’t need to be a looming reminder of what you haven’t completed yet. Instead, try to think through how your to-do list can serve you. It may remove the burden of having to remember everything or it may help you prioritize your time.  
     
  2. I can walk away and come back later. 
    You don’t have to complete every assignment, study guide or project in one shot. Give yourself permission to step away and come back later. This can actually improve your performance. Taking breaks gives your brain a chance to recharge, retain information and boost creativity. Consider making time to meet up with friends or attend a finals event.  
     
  3. My grades don’t define me. 
    Your value is not defined by your grades. Succeeding at something (like studying or test-taking) has nothing to do with who you are as a person, friend, coworker or family member. Remind yourself that you’re still a kind, smart, capable person no matter what happens with your grades. 
     
  4. Set limits 
    Decide in advance how much time you can reasonably devote to a project or topic. Maybe that means you stop studying after one or two hours and move onto something else. 
     
  5. This is temporary. 
    How you’re feeling today won’t be how you feel forever. Remind yourself that finals are temporary (and so is college). How you do on your exams won’t determine the rest of your life, even if it feels that way right now. Instead, try imagining how you might feel seven days from now, seven months from now and seven years from now. More likely than not, as time passes, how you do on college exams won’t seem as dire. 

If you need help setting boundaries or finding additional support, Counseling and Psychiatric Services (CAPS) is available for pre-scheduled and drop-in sessions with students leading up to and during finals week. You can also attend free workshops covering topics like anxiety, emotional regulation, mindfulness, coping skills and more. You can also schedule a time to meet with a peer wellness coach to help with setting boundaries, learning helpful study habits, managing stress and more.  

3. Try the Pomodoro Technique

It can be hard to start even the simplest of tasks when we’re feeling overwhelmed. If this sounds familiar, the Pomodoro Technique can help.  

Here’s how to get started:
  1. Pick a single task 
    Pick any task, big or small. This can include things like making a study guide, working through practice problems, packing to go home, doing dishes or finally returning that Amazon package. 
     
  2. Start the clock 
    Set your timer for 25 minutes. This will give you enough time to make progress without derailing your day. Get through as much as you can before taking a breather. 
     
  3. Take a break 
    When the timer goes off, take a break. For the first three timers, give yourself 5 minutes to get up, stretch, drink water or grab a snack. After you’ve completed four rounds, take a longer 30-minute break.  
     
  4. Challenge yourself 
    Turn tasks and deadlines into a game. Can you complete something in less than 15 minutes? Can you complete a task in less time than it took previously? Can you make it fun?

If you need support with study habits or time management, peer wellness coaches are trained CU students that can help! 

4. Simplify your self-care

When we feel stressed, self-care can feel like just another to-do or chore. That’s why it’s important to identify, prioritize and simplify self-care tasks that help you function and avoid burnout.

Here are some examples of simplified self-care:

Hygiene

Good hygiene is an important component of our physical and mental well-being. If you’re struggling to maintain hygiene practices, consider trying one of these simplified tasks:

  • Put a water-safe stool in your shower, so you can sit down and relax while you bathe.
  • Opt to wash your face and brush your teeth instead of committing to your full routine.
  • Keep your toothbrush in the shower to knock out two tasks in one space.
  • Use micellar face wipes, a wet washcloth and/or dry shampoo to clean and refresh your skin and hair. 

Laundry

The way we dress can be a reflection of our emotional state, and wearing clean clothes can help improve our mood. If you’re feeling overwhelmed by laundry, consider trying one of these simplified tasks:

  • Put your clothes away without folding them.
  • Wear your clothes two or three times before washing as long as they’re not stained or smell (most articles aren’t meant to be washed after every wear anyway).
  • Run a load of laundry as a “background activity” while you study.
  • Keep one basket for clean clothes and one for dirty clothes. 

Dishes

If your dishes are piling up and you feel overwhelmed, consider trying one of these simplified tasks:

  • Use paper plates and plastic utensils until finals are over. This can be a hard alternative for environmentally conscious people, but it’s also okay to pause your efforts to save the planet if it means saving your mental health.
  • Prepare simple meals that reduce the number of dishes you need or try cooking one pot meals.
  • Try to use and wash one set of dishes (one plate, one fork, one knife, one cup, etc.) to make cleanup easier and avoid a sink full of dishes.

Groceries

Eating regular meals and snacks can help you stay full and focused throughout finals. However, if the thought of grocery shopping feels like a burden, consider trying one of these simplified tasks:

  • Order groceries ahead of time for pickup or try out delivery options.
  • Prepare meals together with friends and tradeoff who prepares dinner for everyone.
  • If you’re struggling to afford groceries, try using budget-friendly strategies at the store or check out the Buff Pantry at the UMC or visit a mobile food pantry on campus.
  • Check out some quick and easy snack recipes from Nutrition Services.  

Need to stock up on free wellness supplies or take a nap? Stop by the Figueroa Wellness Suite on the third floor of Wardenburg Health Center.