It’s normal to feel stressed about midterms. Sometimes stress can be a good motivator, but too much can take a toll on our performance and well-being. Here are some things you can do if you’re feeling anxious, stressed or overwhelmed.
1. MAKE A LIST
Checking in with yourself can help you slow down when you’re feeling overwhelmed. Try grabbing a notebook or a scrap of paper to do a “brain dump.” Write down everything on your mind that is causing you to feel stressed, anxious or overwhelmed. This could include things like studying, upcoming exams, deadlines, group projects, job stress, relationships, finances or general uncertainties.
Listing your stressors out on paper will help shed light on what is causing you the most stress right now. It’s important to know that this exercise may also cause you to feel overwhelmed, and it’s okay if you need to take a deep breath, step away and come back to your list later on. The goal of doing this isn’t to create a to-do list or tackle every single item, it’s just to get a better understanding of things that might be contributing to stress.
2. BREAK IT DOWN
After you’ve created a list and can identify how the various items make you feel, ask yourself why.
For example, if the most stressful item on your list is an upcoming assignment, ask yourself why. Maybe it feels like there is too much to do and not enough time or perhaps you’re not sure how to begin. Once you’ve determined why the items on your list are causing stress, you can start breaking them up into smaller tasks to tackle. Start by focusing on things you can accomplish within five to ten minutes. It could be as simple as emailing your professor with questions, organizing your citations or creating an intro slide in PowerPoint.
3. PRIORITIZE YOUR TIME
If you’re currently working through multiple assignments, projects or exams, it may feel like there isn’t enough time in the day to get everything done. If this is the case, start by writing down each assignment, deadline and exam date. Use this list to plan your time backwards. Prioritize your work based on deadlines and the amount of time you think it will take to complete each task.
Jot down when you’re going to work on each task and commit to a schedule. While creating a roadmap in advance may not give you more time, it can help you visualize exactly where your time is going and how best to use it. We recommend using a planner or testing out apps like Todoist.
4. MAINTAIN YOUR ENERGY
When we’re overwhelmed, even simple tasks can feel exhausting. Make sure you’re covering the basics by using HALT: are you Hungry, Angry, Lonely or Tired? If the answer is yes, take care of that need first.
It’s a good practice to address these needs regularly before they become an issue. Pushing ourselves to the limits and ignoring our basic needs is a quick way to experience burnout, which could slow us down even more. Taking care of yourself will not only help you, but it will also empower you to accomplish the other items on your list.
5. DO THE NEXT RIGHT THING
If you’re looking at your list, and your mind is still racing or you’re still feeling overwhelmed, try focusing on doing the “next right thing.”
The “next right thing” is the next simple step that is going to move you forward. Sometimes that means attending to the basics (HALT); other times it means tackling an item on your list.
If the next right thing feels too hard to pin down, check in with yourself again. What feels the most overwhelming? Can you break it down into pieces? Can you tackle a small piece of it right now? Most importantly, have you done a HALT check-in and taken care of your basic needs?
Repeating this check-in process any time you’re feeling stressed out or overwhelmed can help you identify the next right thing.
6. CELEBRATE SMALL WINS
Allow yourself to bask in the success of small victories. Whether you’ve been studying for one exam or several, it’s important to acknowledge the progress you’ve made. Here are a few ways you can celebrate the end of midterms:
Have a nice dinner. Cook your favorite meal or order something special from your favorite local restaurant.
Take a day off. Give yourself a day off to relax and recharge, whether that means watching shows or movies or spending the day outside.
Treat yourself. Congratulate yourself on your progress with a small treat, such as an extra special coffee order.
Practice gratitude. Take some time to express gratitude for those who helped you study or supported you through midterms (including yourself!).
7. REACH OUT FOR SUPPORT
If you’re feeling stuck, having a hard time or aren’t sure what to do next, it’s okay to ask for help. Remember that you can reach out to friends, family, peers and professors for support.