How to Cope with Finals Stress

S is an 18-year-old student and volunteer with Hey Sam, our mental health support textline for young people. For finals season, S shares personal experience and coping strategies for young people feeling overwhelmed by pressure during this difficult academic period. 

Every year I was in high school, finals week felt like the end of the world. And I’m not exaggerating when I say that – I honestly felt like if I didn’t perform up to my own standards on my exams, I would disappoint everyone who cared about me, not be able to get into college, and end up living a jobless, meaningless life. 

So, believe me when I say that I get it. When it comes to finals stress, I have had as much as anyone.  

Below are a few strategies I picked up along the way to cope with that anxiety while still keeping up with my own standards. 

I know how tempting it is to pull all-nighters, skip meals, and stay inside all day during finals week. But one of the most important things to do for yourself during such a stressful time is to maintain a basic level of self-care.  

Research shows that all-nighters before a big exam are much more likely to make you perform worse by impairing your cognitive ability. In addition to getting 8 hours of sleep, each day you should eat 3 meals, drink plenty of water, and get outside at least once.  

Maintaining this kind of routine can help remind you that you don’t have to be in full panic mode during finals week and can help the exams feel more like a part of your daily life. 

Believe me when I say that I get it. When it comes to finals stress, I have had as much as anyone.  

Don’t let finals consume your life—be sure to take proper breaks from studying. But what do I mean by a “proper” break? 

Stress is caused by the release of a chemical in the brain called cortisol. If you want to feel relaxed after a break (and come back ready to continue your studies), you need to be spending your break doing an activity that lowers cortisol levels. 

You can lower cortisol in many ways, such as participating in moderate exercises (riding a bike or walking outside) or practicing relaxation techniques (mindfulness or yoga). You can also engage in simple sensory activities like listening to music, lighting a scented candle, or taking a hot bath.  

The caveat here is that you have to engage in the activity mindfully—you must be completely immersed in the moment. The calming effect of these activities can be entirely reversed if your mind is elsewhere while you engage in them. For example, if you go for a walk, be mindful of your surroundings rather than plan your next study session. If you spend your break thinking about your work, you didn’t take a break at all. 

Cope Ahead

“Cope ahead” is a Dialectical Behavioral Therapy (DBT) technique used to plan helpful responses for known upcoming stressful situations. The skill asks you to consider any upcoming event that may cause significant stress for you, and in turn prepare coping skills that will make the event easier for you. 

Coping ahead can still be valuable even during finals week. This might look like mapping out each remaining exam day, identifying which subjects need the most attention, and planning specific study blocks with built-in breaks. Taking 15 minutes to visualize potential challenges—like feeling overwhelmed mid-study session or freezing during an exam—and deciding in advance how to handle these moments can significantly reduce anxiety. Even planning post-exam self-care, regardless of how the test goes, is an effective way to cope ahead during this stressful period.

Next year, you can be even more proactive when it comes to coping ahead for final exams. You may ask on the first day of class what material will be on the final exam, or begin prepping a list of things to study months before the exam.

Ask for Help

Most importantly, take time to remind yourself that your worth is not based on your academic performance, nor is your performance reflective of your intelligence. Each and every one of you is a complete and multifaceted human. You are so much more than a percentage or a letter grade.

If finals season is a particularly stressful time for you, remember that you have people and resources to help you out. Consider talking to a trusted adult, parent, sibling, friend, or teacher, or forming a study group with friends. 

If you need someone to talk to during this difficult time, remember you can always reach out to Hey Sam by texting 439-726. A young person like me who understands what you’re going through will be there to listen and support you.