The end of the semester can be an incredibly stressful time for high school and college students.

The combination of final exams, project and assignment deadlines, and the pressure to achieve high and perform well academically can create high levels of stress and fatigue. Research displays that stress levels among students peak during this period, with many reporting difficulties balancing their mental and physical well-being alongside their academic responsibilities. How can we as loved ones, friends, or as students ourselves, help mitigate the stress and impact of finals season? By implementing healthy habits, stress-relieving behaviors, and a proactive mindset, students can finish the semester well.

Prioritize Health and Nutrition

Our physical well-being has a direct influence on our academic performance. While it may be tempting to skip meals or eat junk food, a healthy diet is vital for retaining energy and attention.

Eat Balanced Meals: In your meals, ensure to eat complex carbs, lean proteins, and healthy fats. Whole grains, nuts, fruits, and vegetables help manage blood sugar levels and provide steady energy throughout the day.
Healthy Study Snacks: While sugary and processed snacks are tempting and delicious, they cause energy crashes. Instead, snack on more energizing options for your brain such as greek yogurt, trail mix, smoothies, fresh fruit, nuts & seeds, or even air-popped/lightly salted popcorn.
Exercise: Even little periods of physical activity can increase focus and provide a considerable decrease in stress. Hop up and take a 15-minute walk or complete a brief exercise at home. Studies show that regular exercise increases endorphins, which enhances mood and cognitive performance.
Sleep: Do not neglect your sleep, it is vital in finals season! Quality sleep sustains your emotion regulation but also your retention, memory consolidation, and recall ability. According to the National Sleep Foundation, students who receive sufficient sleep perform better on examinations and experience less stress. Aim for 7-9 hours of sleep and maintain a consistent nighttime and sleep routine.
READ MORE: Creating a Bedtime Routine: A Guide to Restful Nights
Restful Breaks: Prioritize restful breaks and downtime. Your brain requires rest to absorb information efficiently. Deep breathing, mindfulness, or simply taking a break from your study area can all help you relax.

Improve Study Habits

Efficiency is an important factor in managing stress during finals season. Implementing helpful study strategies will help you work smarter, not harder, reduce stress, and make the most of your time.

To-Do Lists: Writing down assignments and tasks helps you stay organized and reduce feeling overwhelmed or out of control. Additionally, checklists can provide a sense of satisfaction or achievement as you cross off accomplished tasks. Prioritize your to-do list based on the task's due date, importance, and estimated time needed to complete the task.
Break Down Big Tasks: Further, you can break down major projects or tasks by dividing them into smaller or more manageable action steps. For example, instead of “complete english paper,” you can list tasks such as “gather sources,” “draft outline,” and “complete introduction paragraph.” This provides a clear plan and makes it easier to get started.
Set Daily or Hourly Goals: Remaining clear and detailed can help you stay focused and productive. You can also break your to-do list by time tables, such as having sections for “morning,” “afternoon,” and “night.”
Take Study Breaks: Many students enjoy utilizing the Pomodoro technique. This technique was developed after research was conducted emphasizing the power of working in intervals. 25 minutes of focused work followed by a 5 minute break can aid in maintaining concentration and preventing burnout.
Study with a Friend: A trusted accountability partner not only makes the studying a little more fun, but it can keep you on track too! Collaboration with a friend or classmate can motivate students and help promote accountability and responsibility. You can schedule study sessions to go over material together, quiz each other, or compare notes.

Embrace Positive Reminders

In any hardship, adversity, or stressful time, your perspective has a tremendous effect on your ability to manage stress and cope well. Maintain drive and motivation by incorporating encouraging affirmations and positive thinking.

This is Temporary: Remind yourself that finals season is simply that: it is only a season. The pressure you're feeling now will pass, and the effort and work you put in now will be worthwhile.
You are Not Alone: You are not the only student studying, cramming, or feeling stressed right now. Many other people are currently going through similar struggles. Support, validation, and encouragement can come from sharing your concerns with other students, friends, teachers, family members, or a professional counselor.
Your Worth is Not Defined by Final Exams: Despite what it might feel like at the moment, academic accomplishment/performance is just one part of your life. Whether you exceed or have trouble, your grades do not represent your true worth or ability. Allow yourself to focus on your effort rather than the outcome these next few weeks; quality over quantity. Many aspects of your character and your life make up who you are; your GPA simply does not.

In order to finish the semester well, balance is critical. A combined approach of healthy habits, strategic study methods, and a positive mindset can significantly improve overall wellbeing during finals, and your performance too. Begin small by applying one or two of these ideas today. As you include more of these methods into your daily routine, you'll likely notice enhanced attention, less stress, and more confidence in your ability to endure studying and taking exams.

Remember that the conclusion of the semester is a time to not only exhibit what you've learned, but also to cultivate resiliency and self-care skills. With perseverance and dedication, you can finish well and lay the groundwork for future success in your personal and academic endeavors.

Here at Atlanta Wellness Collective, we want to help. For support, contact us or request an appointment online.

This blog was written by Anna Worden.

Disclaimer: This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.

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