Finding Calm During Final Exams

College is an exciting, transformative chapter in your life—a time for learning, growth, connection, and self-discovery. But along with the joy of newfound independence and possibility, this part of life can also bring a lot of stress. And for many students, final exams are one of the most intense parts of the experience.

Whether it’s your first finals week or your last, it's important to protect your mental health and emotional well-being along the way. The pressure to perform academically can feel overwhelming, but with the right tools and support, you can navigate this with more clarity and confidence.

You’re Not Alone

Let’s start here: you’re not the only one feeling the pressure. It’s easy to assume everyone else has it all together while you’re barely holding on, but that’s rarely true. Finals are stressful for almost everyone, and you don’t have to pretend otherwise. Whether you’re facing multiple exams, end-of-semester papers, or project reviews, give yourself permission to feel the weight of it, and then give yourself the tools to work through it.

It’s Just a Test (Really)

It might not feel like it, but this is important: your final exams do not define your worth. They’re just one part of your educational journey, not a verdict on your intelligence, potential, or value.

When you start to spiral with thoughts like “What if I fail?” or “This has to be perfect,” try grounding yourself with reminders like:

• I’ve prepared the best I can with the time I have.

• One grade doesn’t determine my future.

• I can learn and grow, no matter the outcome.

Study Smarter, Not Longer

It’s tempting to cram late into the night, but sleep is just as important as study time, especially before a big exam. Instead of trying to memorize everything at once, break your studying into chunks over several days and aim for consistency.

A few helpful study tips:

• Use a study schedule or planner to avoid last-minute stress. 

• Turn off your phone notifications when you’re studying so you can focus completely.

• Find a study buddy! Teaching the material to someone else helps reinforce your understanding.

• Take short breaks (5-10 minutes) every hour to reset your focus.

• And remember: prioritize sleep. Your brain can’t function at its best when it’s exhausted.

Tap Into Campus Resources

Many colleges offer additional support during finals season, so make the most of it. Look for:

• Therapy dog visits (yes, really!)

• Guided meditation or mindfulness sessions

• Peer mentoring and tutoring

• Free snacks, coffee, and care kits

• Short-term counseling or support groups

If you’re struggling emotionally or mentally, reach out to your school’s mental health center. Asking for help is a sign of strength, not weakness, and there are professionals ready to walk with you. 

If you’re having trouble finding resources through your campus, Nora Mental Health is always here for support. 

Practice Grounding and Breathing Techniques

When the stress feels overwhelming, turn to your breath. Grounding techniques can help calm your nervous system and bring you back to the present moment.

Try this simple exercise called Box Breathing:

1. Inhale for 4 counts

2. Hold for 4 counts

3. Exhale for 4 counts

4. Repeat 3-5 times

Grounding practices can help reduce anxiety and bring clarity back into focus.

Eat Well, Stay Hydrated, and Move Your Body

When you’re busy studying, it’s easy to skip meals or grab convenience food, but fueling your body matters. Nutritious food supports brain function, energy levels, and your overall mood.

Don't forget to stay hydrated, too. It's tempting to power through finals week with endless coffee runs, but too much caffeine and not enough water can leave you feeling even more stressed and exhausted. Dehydration can cause headaches, fatigue, and difficulty concentrating, all things you want to avoid during exams. Keep a water bottle with you and take regular sips throughout the day. Your mind and body will thank you.

Add some movement to your day as well. Even a simple 10-minute walk can make a difference. Physical activity helps reduce stress hormones and improves focus. You don’t need to run a marathon, just find something that feels good to your body.

Create a Calming Study Environment

Your surroundings matter. If you’re constantly surrounded by noise, clutter, or distractions, it’s harder to concentrate and stay calm.

Tips for a better study space:

• Choose a quiet, well-lit spot.

• Clear off unnecessary clutter.

• Use calming music, white noise, or noise-canceling headphones.

• Add something comforting like a candle, a plant, or a photo that grounds you.

Stay Connected

Finals season can feel isolating, but connection matters. Make time to check in with friends, talk to a roommate, or call someone who makes you feel safe and supported. Even a short conversation can lift your mood and remind you that you’re not doing this alone.

Therapy Is Always an Option

If you’re feeling overwhelmed or anxious, therapy can be a valuable tool to gain perspective and learn new coping strategies. Talking to someone who understands can make a world of difference.

You don’t have to wait until things get “bad enough” to ask for help.

Finals are tough—but so are you. Be kind to yourself during this time. Take breaks. Breathe. Prioritize rest. Reach out. Do your best, and know that your best is enough. You've got this.

 And if you ever need support, we’re here to help. Find a therapist at noramentalhealth.com