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Finals Without the Freakout: Practical Tips to Manage Stress

Simple strategies to help students stay calm, focused, and confident during exam season


Walking at Princeton University
Taking a walk on our beautiful campus

Final exams. I’m a decade removed, but the thought sends a wave of stress and anxiety through my body. Whether you’re cramming for tests, writing papers, or juggling group projects, finals season can feel overwhelming. 


The pressure to perform well is intense, but so is the risk of burnout if you don’t take care of yourself along the way. The good news? You don’t have to eliminate stress completely; it’s about managing it in a way that keeps you calm, focused, and prepared. Here are five practical strategies to help you navigate finals with less stress and more confidence.


1. Make a Study Plan—and Stick to It


When everything feels urgent, it’s easy to jump from one subject to another without a clear plan. Take 10-15 minutes to create a study schedule. Prioritize what needs the most attention, break your tasks into smaller chunks, and set specific time blocks for studying each topic.


Try using a timer to stay on track, like 25 minutes of focused work followed by a 5-minute break (this is known as the Pomodoro Technique). This approach prevents burnout and helps your brain retain more information.


2. Take Breaks


It might feel counterintuitive when you’re in crunch mode, but stepping away from your work can actually boost your productivity. Short breaks give your brain time to process information and recharge. Try going for a walk, stretching, or even just grabbing a snack away from your desk. 


3. Fuel Your Body and Mind


Your brain needs the right fuel to perform at its best. Resist the urge to live on coffee, energy drinks, or vending machine snacks. Aim for balanced meals with protein, healthy fats, and carbs to keep your energy steady.


And don’t forget to hydrate! Even mild dehydration can affect your focus and memory, so keep a water bottle nearby.


4. Get Some Sleep


Pulling all-nighters might seem like a rite of passage during finals, but they do more harm than good. Sleep is essential for memory consolidation, focus, and overall brain function. Aim for at least 6-7 hours a night, even if it means cutting a late-night study session short.


If falling asleep feels impossible, try winding down with a simple routine: turn off screens an hour before bed or listen to calming music.


5. Reach Out for Support


You don’t have to handle finals stress alone. If you’re feeling overwhelmed, talk to someone—a friend, a family member, or even your professor. Sometimes just sharing how you feel can lighten the load.


Many schools also offer resources like tutoring centers, study groups, or mental health services. Taking advantage of these tools isn’t a sign of weakness; it’s a smart way to set yourself up for success.


Finals are challenging, but they don’t have to take over your life. By planning ahead, taking care of yourself, and staying grounded, you can tackle exams with less stress and more confidence.


You’ve got this! And remember, your worth isn’t defined by a grade on a test.

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