Weekly Wellness – Finals & Stress

Post Chyrissee Lee M.A., L.M.F.T

Dear Parents, 

I know many of our Troubies worry about final exams and the volume of work that needs to get done during the last two weeks of the semester. The following is the “Weekly Wellness” email sent to your daughter this week with tips for coping with stress during finals week.  Although some amount of stress during finals week is likely, here are some strategies that they can use to decrease the stress that studying and test-taking can cause, as well as some tips for coping with the stress that they generally may be experiencing. 

Tips for Coping with Stress During Finals Week:

Treat Your Body Right. Get enough sleep, eat healthy foods and exercise before and during finals week. Most research says that the typical student needs at least 5 hours of sleep in order to retain the information they learned during the day and to be alert and functional the following day. Staying up all night cramming can actually decrease your memory and ability to retain information. Also, eating healthy foods and staying hydrated will give you the energy and mental strength you need to focus. Exercise has also been shown to decrease stress. Work out in the SFHS fitness center, go for a walk or run outside or try yoga. 

Create a Study Schedule. Make a calendar marking the dates of exams and due dates for papers and projects. Make estimates for the amount of time required to complete or study for each. From there, you can prioritize what needs to be accomplished each day. If you’re still feeling overwhelmed by the amount of work that needs to get done, focus on smaller goals, like accomplishing one task at a time. Breaking tasks up and taking care of them piece-by-piece can help you focus and avoid the feeling that you need to get everything done in one sitting.

Study Strategically. Using the study schedule you made can help you feel that the work is more manageable. You can also try studying in shorter increments. Avoid studying or working on the same project for more than two hours at a time. Mix it up—read for an hour, then switch tasks and write for an hour. This may help you avoid study burn-out. Also, don’t deny yourself breaks. Get up and walk around every hour for at least 15 minutes, or connect with a friend to refresh yourself. 

Form a Study Group. (Study Fest) Another good strategy for lower-stress studying is working with study groups from your classes. Tap into the knowledge of others, as they may have strengths that complement your weaknesses in a class. Plus, getting together with a group and discussing the course material may help you retain more. Interaction with these friends can also relieve stress, especially if the group can joke and chat together while getting the work done.

Ask for Help.  Many students are afraid to ask for help. If you do not understand what to do or study, ask someone. You could speak to your teacher during free blocks, talk to your friends and classmates. Not to quote High School Musical, but we’re all in this together. Your teachers want to see you succeed and so do your parents and friends; they will be glad to help.

Talk to a counselor. If you are feeling overwhelmed please do not hesitate to come to the Guidance Office.  You can ask to talk to your class level Guidance Counselors, College Counselors and/or Wellness Counselors for extra support. The Wellness Office provides confidential counseling services to all students free of charge; you don’t need an appointment and you don’t have to go regularly. If you find yourself needing help with managing your stress, consider talking with one of the many counselors we have on campus.  We don’t bite!

Call friends. Talking with a trusted friend or family member about how you are feeling helps because most of them have “been there, done that” or are also preparing for finals. Talking things out can have the immediate effect of reducing stress levels. Sharing with someone else helps you feel like you aren’t alone, which can be so helpful.

Breathe. In moments when you feel your stress level is climbing, take a deep breath for four counts, hold it for four counts, and exhale for four counts. Try this a few times. You may be shocked at how much better you feel. 

Picture Your Success and the End of Finals Week. You know that this large amount of studying and test-taking can cause stress for even the calmest individuals. Sometimes just thinking about your workload can cause more stress. Try not to let stress get the most of you; rather, use it to harness your focus on the tasks at hand. Also remember that in a matter of days, finals will be over, and you will enjoy your 2-month summer vacation!  

Hugs & Warm Wishes,

Mrs. Chyrissee Lee, M.A., L.M.F.T
St. Francis High School
Wellness Counselor