How to Combat Finals Week Stress

Are you feeling stressed or overwhelmed?

With the last day of classes just under a week away, on Monday, April 29, and during Stress Awareness Month, now is the time to remind yourself what stress looks like for you personally, how you can combat it and where to find assistance.

Shannon Hefti, associate director for health promotion at the Barnes Center at The Arch, offers tips to stay grounded during this extra hectic time: know thyself, connect and get moving.

According to the National Institute for Mental Health (NIH), stress is the physical or mental response to an external cause, such as having a lot of work to complete at the end of the semester or having an illness. A stressor may be a one-time or short-term occurrence, or it can happen repeatedly over a long time.

Advice From Health Promotions Link

SU News spoke with Hefti, who oversees the strategic direction of the University’s mental wellness initiatives, to find out how to best combat stress during this time of year.

What is your advice for students who are feeling stressed and overwhelmed as the semester wraps up?

Regularly check-in with themselves and their bodies. We know that this time is stressful due to finals and many students packing up to move so it cannot be avoided. But they can do a self-check-in to see how they are managing the stress by listening to their body and the alarms it raises when it is feeling overwhelmed. In those moments, I know it can seem counterproductive to slow down and engage with a de-stressing activity, but it ultimately will help the body to be able to sustain balance during a time we know has several high stressors.

Is there anything students should avoid that could add undue stress during this time?

As I mentioned, we know this is already a time with stressors that cannot be changed, so it can be helpful for students to be aware of what other things cause them stress. Then they can do their best to avoid those activities, thoughts or people during this time. Those other stressors might not be able to be removed from their lives, but if they have the ability to avoid them while the semester concludes it can help to keep the stress levels manageable.

What are your favorite things to do to help combat stress?

Lean into the people, places and things that provide them with positive sensations existing in their lives currently! De-stressing activities can vary from person to person; the most important thing is that it brings the student a positive sensation and is a safe, healthy activity. Common activities that people engage in to de-stress that are accessible and convenient include reading a book for recreational purposes, exercising, listening to music, drawing/painting, meditation, going for a walk outside and talking with a friend or family member, etc.

What are some of the resources available to students to combat stress?

The first resource I would recommend is Headspace—as the premium membership is free to Syracuse University students so they are able to access mindfulness, meditation and other wellness tools right through their phone. Pet Therapy is a great option for those students who want a good cuddle with a dog or the Crowley Family MindSpa if they wanted to utilize the massage chairs, zen gardens, light therapy boxes and more. Using any of the many options on the recreation side of Barnes is a great way to de-stress whether that is a quick workout on the fitness floors, trying the climbing wall, taking a fitness class or checking out the esports gaming room. Booking a fitness class and an appointment for the MindSpa can be done through the Wellness Portal. I also encourage students to connect with their existing social circles, clubs or organizations to lean on each other for support. It is a stressful time for most people, but they do not have to do it alone—connection with one another even if it is just to study is a great way to mitigate stress.

Stress-Busting University Events Link

Various groups on campus, including Student Experience, Syracuse University Libraries and Hendricks Chapel, are hosting events on campus for students to partake in as they prepare for finals including:

Monday, April 29: Orange After Dark: Syrup-Cuse Midnight Pancake Breakfast
Monday, April 29: Finals Lock-In
Tuesday, April 30: Reiki Chair Sessions
Tuesday, April 30: Donuts with the Libraries’ Dean
Tuesday, April 30: Pet Therapy
Tuesday, April 30: Destress with DPS
Wednesday, May 1: What’s Brewing with the Chaplains?
Wednesday, May 1: Pet Therapy 12-1:30 p.m. and 5:15-6:45 p.m.
Thursday, May 2: Pet Therapy
Friday, May 3: Pet Therapy
Friday, May 3: Tennity Ice Skating Pavilion: Open Skate
Sunday, May 5: Blessing of Students
Tuesday, May 7: Reiki Chair Sessions

Other Recommendations Link

The NIH recommends the following to help combat stress:

Keep a journal.
Download an app that provides relaxation exercises (such as deep breathing or visualization) or tips for practicing mindfulness, which is a psychological process of actively paying attention to the present moment.
Exercise, and make sure you are eating healthy, regular meals.
Stick to a sleep routine, and make sure you are getting enough sleep.
Avoid drinking excess caffeine, such as soda, coffee or energy drinks.
Identify and challenge your negative and unhelpful thoughts.
Reach out to your friends or family members who help you cope in a positive way.