10 Stress Busters for Finals Week

Finals are just around the corner! But there’s no need panic. In fact, when studying for finals, panicking is totally counterproductive. So if you feel your blood pressure start to rise, try some of these strategies to stay calm under pressure.

1. Breathe!!! – When you hold your breath, you increase the neurotransmitter adrenaline. Adrenaline is great for regulating your metabolism, making roller coasters exciting, and helping you run quickly if you are ever chased by a tiger. But, adrenaline is the enemy when you are anxious, it can induce panic!  Try breathing in for 7 seconds, holding your breath for four seconds, breathe out for eight seconds.  Then repeat four more times.

2. Start studying early – The earlier one starts studying, the better. There is nothing worse than cramming the night before the test and realizing that you are out of time and you can’t find your study guide. Insufficient study time is one of the biggest underlying problems for students who suffer from test anxiety. When you start studying early and hit a roadblock, you will have time to ask for clarification or tutoring.

3. Find a furry animal – Playing or snuggling with a dog or cat has been so effective in reducing stress that many universities around the world have started having a “puppy room” during finals week.  It’s a room full of puppies!  How can that not be relaxing???

4. Go for a walk or a run – Whether you are a marathon runner or a strolling through the park kind of a person, get outside and go.  It’s great to step away from the books intermittently and moving around will increase the blood flow to your brain.

5. Drink plenty of water – Many people overload on caffeine during finals week.  Caffeine has been linked to increased anxiety and panic attacks.  Drink plenty of water!

6. Make time for your passions – Take a 15-30 minute break to do something you are passionate about.   Taking time for music, dancing, friends, and sports can rejuvenate your soul.

7. Get plenty of sleep – People think that it is wise to pull all-nighters when studying for finals.  It’s real simple: you don’t sleep, you can’t think.

8. Take a social media break – Anxiety is contagious.  If you are reading all about your friend’s anxiety about finals, you will start to feel it too.

9. Study with friends – Choose a (not completely anxious) friend and study together.  You can divide the work, quiz one another, and help each other when the work is confusing or difficult.  Also, one of the best ways to learn something is to teach it to someone else.

10. Get your parents to chill out! (Tell your parents to read this part.) “Are you studying?” “Why aren’t you studying?” “Do you care that finals are just around the corner?” “You don’t have time for that, start studying!” CHILL OUT PARENTS!!! Anxiety is contagious! Students are hearing about finals from every teacher, all of their friends, their friends’ parents, and all of your neighbors, etc. Your child is fully aware that finals are approaching and EVERYONE is anxious about them! In a calm manner, ask your child what you can do to help them. Offer to bring them healthy snacks, quiz them, take a walk with them, and help them get organized. Finally, find something absolutely ridicules to laugh about. Laughter is a wonderfully fun stress reducer!

The “Yes, please” marriage

Back in college I overheard a friend say, “Can you pass me that?” to her new boyfriend. His response changed my life for the better. He told my friend that his parents had a wonderfully loving and respectful relationship until the day his father died. His mother and father always said “please” and “thank you,” even for the little things. His parents knew that their efforts were not taken for granted – they knew that they were a team working together – and this was the foundation for solving disagreements in a loving marriage. My friend’s boyfriend then said that he would always say please and thank you to the woman he chose to date and ultimately marry. Then, he asked my friend if she was willing to do the same for him? She said yes.

I was raised to say please, thank you, and all the other polite southern niceties. But this was a whole different way of thinking about it! I was completely taken aback by the concept of moving “please” and “thank you” from a polite custom to a demonstration of true appreciation. I thought about how we are so good at being polite with our acquaintances and co-workers, but often forget about the people we choose to have in our lives – our close friends and family, significant others, or spouses. At that moment, I decided that I would incorporate this into all of my relationships. I decided that I would be mindful of expressing my appreciation each and every day to the most important people in my life.

I added this into my life and got wonderfully positive results – demonstrating appreciation is contagious! People love to hear that you appreciate their efforts and often respond by passing it on to others. Years later, I began dating my husband, and I know that my marriage is considerably stronger because I overheard this conversation.

Note to the friends I overheard: Thank you for affecting my life and marriage in such a positive way. I appreciate you and your friendship. I hope y’all have a wonderful 16th wedding anniversary!