With Fall Break behind us, midterms are in full swing. While your workload may feel overwhelming, there are ways to prioritize your mental wellness, stay academically motivated and prevent burnout—even when all you want to do is hibernate through the winter.
Get Enough Sleep
A healthy sleep schedule is key to staying energized, focused and less stressed. According to the Centers for Disease Control and Prevention, college students need 7-9 hours of sleep each night, and lack of rest can cause irritability, brain fog and trouble managing emotions. Prioritizing good sleep habits like avoiding caffeine before bed and keeping a consistent routine can improve your mood, concentration, memory and (probably) your test scores. If you want to work on improving your sleep habits but don’t know where to start, then consider taking our quiz to discover a new sleep habit to try!
Drink Lots of Water
Similar to sleep, water helps our body function as it should, maintaining regular hormone production, which influences our mood, appetite and stress. Dehydration, even at low levels, can significantly impact endurance and cognitive function, leading to difficulty concentrating and short-term memory problems. Make sure you bring a water bottle with you to class and study sessions; it’ll help you in the long run!
Take Brain Breaks
The Pomodoro method—working in 25-minute intervals with 5-minute breaks—is a great way to stay focused while building in time for rest. After about an hour, take a longer break and do something that brings you joy, like going for a walk, talking with a friend or calling a relative. You can also use your breaks for engaging in some mindfulness exercises through a platform like Headspace. These pauses give your brain space to recharge, making it easier to remember information and stay motivated.
Make Time for Movement
I often reserve time to go to the gym when I’m feeling especially anxious or overwhelmed with work. It helps me get in the right mindset and reset my brain. Along with tons of exercise equipment that you can use as part of your preferred workout routine, the Barnes Center at The Arch also offers yoga, meditation and other fitness classes that combine movement with mindfulness. If you think you need more mindfulness time, the Crowley Family MindSpa has self-care options like Zen gardens and massage chairs. If you’re not feeling inspired enough to walk to the Barnes Center, even a short walk outside or a solo dance session in your dorm or apartment to your favorite music can lift your mood and energy levels.
Stay Organized
Keeping track of what assignments are due when can prevent unnecessary stress. Setting aside time to work on assignments will prevent procrastination and make a heavy workload seem much more manageable. Oftentimes, just writing down a daily to-do list helps you organize your thoughts. Once I do this, most of the time I realize I actually don’t have as much to do as I previously thought!
Brain Dump
Having a support network is important when life feels overwhelming, whether that’s parents, friends, professors or anyone you trust. I often call my mom for “brain dumps,” where I vent about everything on my mind. It helps me stop spiraling and makes my worries feel more manageable. Similarly, consistent journaling is also a great way to release stress and organize your thoughts.
Small Wins
It’s easy to get caught up in schoolwork with so many commitments, but don’t forget to celebrate small victories. Enjoy the little moments—like cooking with roommates, grabbing an extra-special coffee or listening to new music on the way home. I like to reward myself after a big exam or busy week with a hike, a sweet treat or a movie night. Taking time for yourself is a great way to stay mindful and motivated!
Additional Help
These tips and tricks may provide some strategies for managing stress, but if you feel like you need more professional help, the University also provides clinical support services, including counseling and psychiatry. Visit the Barnes Center’s website or call 315.443.8000 to schedule an appointment or receive an off-campus referral to another mental health professional.
Written By Kate Jackson ’26, S.I. Newhouse School of Public Communications and Maxwell School of Citizenship and Public Affairs