Any college student can tell you that final exams are stress-inducing. As you look around a college campus during finals, you’ll likely see the effects of that stress in action. Even students who previously seemed carefree show signs of anxiety and sleep deprivation. According to a study by MentalHelp in 2016, 89% of college students were stressed at least two to four times per semester, and 30% said they were stressed for almost the entire semester.
Stress can manifest with physical and mental symptoms, so it’s important to incorporate some healthy coping mechanisms. It’s important to keep your body and mind balanced and ready to tackle those exams. Learn the art of destressing.
8 Ways To Reduce Stress During Finals
In the age of social media, focusing on one thing for a long time can be extremely difficult. One major problem with social media is that it’s a significant time drain. You don’t need a scientific study to prove that you lose track of time when scrolling through your newsfeed.
You don’t need a scientific study to prove that you lose track of time when scrolling through your newsfeed.You probably experience this daily. Social media is one of the major distractions that tempt us all. You may not realize that this particular distraction may add to your stress level instead of reducing it.
A Civic Science study found that social media users are 14% more likely than non-users to characterize their lives as “somewhat stressful.” It makes perfect sense when you consider how likely you are to compare your life with others on social media. But when you’re already anxious, removing a potentially stress-inducing distraction is a good idea.
Try to avoid social media for as long as possible when you’re studying for finals (or during any other stressful time). Maybe set a rule that you can only open those apps at a certain time of day to avoid undesirable outcomes like losing productivity and increasing stress.
If you’re like most people, your stress levels are closely tied to your perception of time. When your to-do list seems impossible in a given timetable, your stress levels are likely to skyrocket. After all, you seem to be facing impossible odds.
This is where time management comes in. With effective time management skills, you can make the most of your time. Before it’s even time to start studying, create a study timetable. If possible, plan up to a month in advance. This will take all guesswork away and create a routine for you.
When you are healthy physically, you have a better chance of being mentally healthy. Part of being healthy is getting enough sleep at night. Whenever you feel like you’re being pulled in different directions, sleep should be one of your first options.
It may seem like there is not enough time in the day to study for final exams and get 7 hours of sleep! But making time to sleep can improve your academic performance. Sleep time strongly correlates with stress, but let’s just say, “It’s complicated.” Stress can lead to insomnia, and lack of sleep can increase stress levels.
The answer is simple in theory, but it can be difficult in practice: Get more sleep to reduce stress.
To help with sleeping on time, avoid drinking to relieve stress. Alcohol may help you get to sleep, but you won’t feel as rested in the morning. Avoid caffeine in the afternoon or evening, and avoid “study drugs.” You may think these stimulants give you more time to study, but when you sacrifice sleep, you’ll probably heighten stress.
Don’t stay up late cramming; instead, start studying earlier and get your beauty sleep.
Exercising is not only a great way to burn calories, but it can also reduce your stress. According to the Anxiety and Depression Association of America (ADAA), a 10-minute walk may relieve as much stress as 45 minutes of rigorous exercise.
Whether you run outside or follow an at-home workout video, exercise can help you better concentrate and improve your energy level. It also releases endorphins, a happy/positive feeling chemical your body produces. Go for a jog, attend a yoga class, ride a bike, or play pick-up basketball. Just do something to get your heart rate up and blood pumping.
When you’re stressed, people often tell you to step away from what you’re doing. But what if you’ve done that already? And if you’re trying to practice time management, stepping away from your work might not be something you can do at the moment.
In a case like this, it’s best to take a pause. Close your eyes and take deep breaths in and out until you feel a little more calm. Common breathing exercises have proven to help slow the heart rate down and help reduce stress.
If you’re feeling stressed due to final exams, there’s one thing for sure: You are not alone! When you feel stress is getting the best of you, stop and talk to someone. The odds are that chatting will help improve your focus. But even if it doesn’t, your mental health is more important. You can even take it one step further and practice positive self-talk. Positive self-talk is more important than you think. Be positive and see how the stress melts away.
It is a common mistake to overstudy. Many college students spend long hours in the library, trying to cram in all the information they can. It’s important to give your brain a break during your study session! These study breaks don’t have to last long — they can be as quick as 10 minutes. During your break, grab a healthy snack and drink some water. You can even try listening to some calm meditation-style music. You don’t want to overwork your brain before a big test or presentation!
Charles Dickens once said, “Procrastination is the thief of time.” Most college students procrastinate at some point and time (guilty). Don’t wait until the last minute to start studying (Re: take study breaks & manage your time wisely). Start making a study guide when you learn the material, that way, by the end of the semester, all the information will be in one notebook or document. When you receive the study guide from the professor, study as soon as you get it. Stay away from procrastinating.
Ask For Help
If you feel like you are really struggling, don’t be afraid to reach out for help. Check for some of the mental health resources available on campus, and always know that MyCHN has resources and services you can use.
Some stresses are unavoidable during finals, but you will get through this with some healthy coping mechanisms and a good support network. Keep your eye on the light at the end of the tunnel.
Tolulope Ayoola
Tolulope Ayoola is the creative marketing content writer at MyCHN. She graduated from the University of Houston-Downtown with a degree in Technical Communications. Her goal and mission is to make healthcare patient content more relatable and interesting to interact with. She combines her creative eye with her technical communication skills to create content for patients. Tolu's past work includes creating blogs, press releases, and social media content for different sectors. She enjoys spending time with her family, writing, and listening to music & podcasts.
