How to manage finals week stress

ETSU offers many ways to mitigate stress, anxiety surrounding finals

Ever had that dream where you walk into class the day of the final exam, and in the very moment when you panic, realizing you’ve not been to class the entire semester, haven’t taken one note and haven’t cracked open the textbook, you wake up with a jolt?

Hopefully no East Tennessee State University students find themselves in the predicament of that common dream in reality, but the feelings of stress and anxiety surrounding end-of-semester projects and studying for final exams are all too real for many.

Finals Week as well as the week before – commonly called “Dead Week,” ostensibly when no tests are given to allow more time to study for finals – are common times for students to experience symptoms of stress. These manifestations can include difficulty concentrating, sleep problems, becoming sick more easily, lack of motivation, muscle tension, headaches or irritability, according to Dr. Alison Davis, director of the Counseling Center at ETSU.

“Some level of stress is beneficial,” Davis said, “as it can motivate you to complete tasks and work toward your goals; however, if stress levels get too high it can negatively impact performance. It can also impact health if you are in a high-stress state too often. Stress activates hormones, such as adrenaline and cortisol, which can disrupt almost all of the systems working inside your body.”

Davis suggests some common-sense practices students can use to prevent some of the stress that comes at the end of the semester:

• Plan ahead, avoiding procrastination;
• Maintain healthy habits, including good nutrition, sleep and exercise;
• Pay attention to your needs and emotions;
• Take a break; and
• Find playlists and meditations online that are oriented toward relaxation, calm and focus.

“Learn what works best for you,” Davis said. “Not all coping strategies will work for everyone. Take the time to learn the things that work for you, and consult with professionals if you get stuck.”

When students are ready to take a break, plenty of opportunities to do just that are planned over the next two weeks.

Students are encouraged to check the university’s online events calendar and the Sherrod Library’s Dead Week schedule for details on lots of fun activities coming up from Dec. 4-8. These include fitness activities, arts and crafts, snacks, meditation exercises, visits with therapy dogs, karaoke and more.

“I would remind students that they’re not alone,” Davis continued. “Stress at the end of the semester is normal, and there are many resources on campus available to support them.”

For more information, contact the Counseling Center at (423) 439-3333 or counselingcenter@etsu.edu. Free, confidential crisis counseling is available to ETSU students through “Bucs Press 2,” an around-the-clock mental health helpline; call (423) 439-4841 and press 2 to talk to a counselor.

 For disability accommodations, call the ETSU Office of Disability Services at (423) 439-8346.

East Tennessee State University was founded in 1911 with a singular mission: to improve the quality of life for people in the region and beyond. Through its world-class health sciences programs and interprofessional approach to health care education, ETSU is a highly respected leader in rural health research and practices. The university also boasts nationally ranked programs in the arts, technology, computing, and media studies. ETSU serves approximately 14,000 students each year and is ranked among the top 10 percent of colleges in the nation for students graduating with the least amount of debt.