As another semester and the school year comes to an end, final projects, papers, and exams add an extra layer of pressure and stress to every student. Pulling all-nighters for studying or doing nothing else but studying can be hurtful to your overall health and well-being. A little bit of stress can often be a good motivator for the end of the semester, however, too much stress can do some serious damage to your overall health. Many students wonder, how to reduce stress during finals? Everyone is a little different when it comes to managing stress and anxiety brought on by these stressors. People have different tips on how to reduce stress during finals but only you know what works best for you.

stressed person
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Constructive vs. Destructive Outlets to Reduce Stress

Before getting to the tips and tricks on how to reduce stress during finals, learning about constructive versus destructive outlets is critical to managing anxiety and stress in a healthy manner. Keeping your body and mind healthy during this time of year is important for performance on assignments, papers, and exams.

Constructive Outlets

Constructive outlets are generally good for your health and help reduce anxiety and stress. Healthy stress relievers can help people get back on track and make them feel better. There is no need to invest tons of time or thought into what stress reduction outlet you should do. In addition to the tips found on this website, here are a few more constructive outlets, published by the Mayo Clinic:

  • Get active
  • Eat a healthy diet
  • Avoid unhealthy habits
  • Meditate
  • Laugh more
  • Connect with others
  • Get the right amount of sleep
  • Keep a journal

Destructive Outlets

Destructive outlets are not good for your health and do not aid in the reduction of anxiety and stress. In some cases, destructive outlets can actually have a reverse effect and add to your stress and anxiety. People turn to unhealthy outlets in order to relieve pressure from school. Below is a list of destructive outlets, published by Harvard Medical School:

  • Watching Endless Hours of TV
  • Withdrawing from friends or partners
  • Jumping into a frenzied social life to avoid problems
  • Overeating or weight gain
  • Undereating or weight loss
  • Sleeping too much
  • Drinking too much alcohol

For both constructive and destructive, the lists could go on and on but those are a few examples of each. Everyone is a little different and their outlets for stress vary. What works for one person may not work for another. In order to make healthier choices, becoming aware of how you typically handle stress is step one. For example, if you normally reach for candy when stressed, instead of trying to call a friend. However, it is critical for your health to choose constructive outlets. Below are some constructive tips that work well for students on how to reduce stress during finals:

Tip 1: Practice Self-Care

When people start getting stressed about final papers and exams, one of the first things they forget is to practice self-care. Practicing self-care can help push you through the finish line of finals. Even though the theory is very simple, carving out some time to step away from your work and get some fresh air or grab something to eat can really go a long way. It is equally important to make sure you’re staying hydrated, eating healthy meals, and getting a good night’s rest. Even though it is very tempting to pull all-night study sessions the days before the big exam, getting a good night’s rest has been proven to increase memory recall and your sense of concentration. Take a moment and get away from that screen, it will be there when you come back!

“When I have a big exam during the week, I like to have a mini spa night. It involves lighting a candle, doing a face mask and lotioning my face after. This helps me relax and reduce my stress from my exam”

-Gabriella, student at the University at Buffalo
practicing self-care

Tip 2: Reach Out

calling loved ones

If you’re feeling overwhelmed by papers and exams during finals week; you’re not alone! A majority of students right at your university or college are going through the same thing as you. If you feel like the stress and anxiety are getting the best of you, stop and go talk to someone you care about. With technology, it is easy to hop on a facetime call and talk to someone you love. Whether that be your best friend, significant other, parents, or siblings, calling someone you love can help you put things into perspective. It can also help you take your mind off your finals for a few minutes and reduce your stress. Your mental health is more important than the grade.

“Whenever I’m starting to feel stressed about school papers and exams, I give my brother a call just to put things into perspective. He’s gone through the same program I am studying and just hearing him talk helps reduce my stress.”

-Cameron, student at Canisius College

Tip 3: Take a Break With a Hobby

Everyone has their favorite hobby: whether that be building legos, exercising, cooking, or meditating, to name a few. Whatever your favorite hobby is to do make sure your budget some time throughout finals week to do that hobby. Make time for yourself, you can’t study 24 hours a day. Taking built-in breaks every 90 minutes or so can help improve productivity when it comes to studying. Consider setting an alarm for a predetermined amount of time to take your break and walk away from your work.

“I always set an alarm to remind myself to take a break and go workout. My workouts can range from a small 15 minute walk to an hour weight lifting session. It always helps me reduce my stress and reset before studying again.”

-Lauren, student at Daemen College
fitness and weight lifting

Tip 4: Make a Plan

writing down and making a plan

Before starting the week, sit down and write what needs to be done. Then from that list of things to do, assign a day or part of a day to do that task. Setting aside time for things gives the mindset that you’ll be able to get everything done. You can use post-it notes on your laptop, Microsoft Excel or Word, or just pen and paper. With effective time management skills, you can make the most of the time you have and skip the guesswork of what to do next. Not having to always pick what to do next helps reduce stress. It is always a good feeling to cross things off the list!

“At the beginning of the week, I like to make a to do list and assign my tasks to specific days. I write down everything in in my calendar so I always know what to work on. I love crossing things off the list when I complete them!”

-Alex, student at Daemen College

Tip 5: Unplug from Social Media

social media harms mental health

One of the greatest distractors during finals week is social media. It can be extremely difficult to focus on one thing for a lengthy amount of time. Social media is a significant time drain, meaning you can scroll on an app, like Tik Tok or Twitter, for hours without even realizing it. You may not even realize that the distraction of social media is adding to your stress level. Setting time limits on your social media apps during study time is a great place to start. Even setting certain times of day that you can use those apps, like during meals, is helpful to reduce stress. This helps avoid losing productivity and increasing stress levels.

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“During finals week, I like to set time limits on my phone for the amount time I can spend in social media apps. If I didn’t do this, I could find myself scrolling for hours. This helps me reduce my anxiety surrounding finals week.”

Carl, student at Niagara University

Take a deep breath and be confident in your abilities. Finish the semester strong. People are rooting for you. Remember these simple tips on how to reduce stress during finals. Best of luck!