As the semester winds down and fall break can’t seem to come any sooner, a sense of collective urgency and alarm settles deeply within students. That can only mean one thing — finals season. Whether you’re camped out in Tisch Library surrounded by empty latte cups or scrolling through your syllabus for the 50th time, it’s normal to feel the weight of final exams bearing down. But staying centered and calm doesn’t have to be impossible. Here are some strategies that can help you manage stress and stay focused as you power through these last few weeks.
Practice deep breathing (no, really)
It sounds almost too simple to work, but deep breathing can genuinely help lower cortisol levels and bring calm to a hectic day. The Cleveland Clinic explains how deep, slow breathing activates the parasympathetic nervous system, which can reduce feelings of stress and anxiety. Try the “4–7–8” breathing technique: inhale for four counts, hold for seven and exhale for eight. Practicing this a few times each day (or when feeling overwhelmed) will help your body break out of “fight or flight” mode and into a more peaceful state.
Exercise, just a little is enough
Exercise is one of the best ways to combat stress — no intense workouts required. Even a 20-minute brisk walk can elevate your mood by releasing endorphins and decreasing cortisol. Exercise also helps improve focus, which can make studying more effective. If your schedule is packed, try sneaking in short bursts of physical activity between study sessions, like stretching, taking a quick walk or doing a short yoga session to clear your mind and refresh your body.
Limit caffeine (sorry)
This one isn’t going to be easy for me, as someone who downs a matcha in the morning and then a coffee to get me through the day. With that being said, caffeine (sadly) triggers the release of adrenaline, which can increase anxiety levels, particularly if you're already stressed.
Instead of cutting it out completely, consider timing your caffeine intake strategically. The Sleep Foundation recommends avoiding caffeine in the eight hours before bedtime to prevent it from disrupting sleep. Switch to a lower-caffeine option like green tea, which has L-theanine, an amino acid known for promoting relaxation without the jitters.
Rest up
Finally, prioritize sleep. Sacrificing rest for an all-nighter might seem necessary, but it can actually work against you. Sleep is essential for memory consolidation, meaning what you study at night won’t stick as well without sleep. Instead of pulling an all-nighter, try reviewing your notes before bed. In addition to aiding in memory consolidation, sleep can integrate previously acquired knowledge with new experiences, enhancing retention and problem-solving skills.
Finals season may be demanding, but by keeping your body and mind in balance, you’ll be more resilient in the face of those challenges. Taking small, intentional steps each day to reduce stress will add up, helping you feel more confident and prepared. So, take a breath, grab some water and give yourself credit for all the effort you're putting in. You’ve got this!
