10 Tips to Prepare for Finals and Reduce Anxiety
Are you feeling overwhelmed with all there is to do before finals? Do you feel like you might not be ready? Fear not! Here are ten tips that will help reduce your anxiety and make you more organized. Follow these simple tips, and you'll be on your way to acing your finals!
1. Get organized 🗓
One of the best ways to prepare for finals is to create a study schedule.
Keeping a study plan, and sticking to it will help you make sure that your studying is spread out over time so instead of feeling overwhelmed with all the material covered in one day or even just two hours-you can take breaks!
Identify the topics or concepts that give you trouble. Once you know what areas you need to focus on, you can create a study plan that specifically targets those areas. You can also find resources to help you better understand difficult concepts.
A few days before the final, review key concepts and material that will be covered. This will help refresh your memory and give you a better sense of what to expect come finals week.
❌ DON'T: Cramming the night before an exam is not an effective way to study however, a recent study found 99% of students have done it. You will be more likely to forget information if you try to learn it all at once.
Instead, study gradually over time so that the material sticks in your memory. Cornell University has a downloadable Five-Day Study Plan you can use to get started.
2. Practice 📘
One of the best ways to prepare for a final is to practice. This will not only help you get familiar with the format of the final, but it can also help you identify any weak areas that need more attention.
There are a number of ways to practice. The old faithful flashcards are one of the best ways to make sure you’ve nailed all the key terms, definitions, and concepts. You don’t have to stick with paper and pencil flashcards though. Try out AnkiWeb for a more robust flashcard experience.
You can also practice by working through some of the questions in your textbook that weren’t assigned or reworking problems that you’ve gotten wrong.
3. 💻 Eliminate distractions📱
When you're studying for a final, it's important to create a distraction-free environment.
Turn off your phone or turn on "Do Not Disturb" so it doesn't tempt you to take a break from studying.
Silence notifications on your computer and keep open Internet tabs to a minimum.
Find the best environment for efficient studying. If you need complete silence to focus, consider studying at the library or another quiet place. Let your family and friends know that you're unavailable during this time so they won't interrupt you.
If music helps you study, choose calm, instrumental tunes instead of lyrics that might distract you. If you like to eat or drink while you study, keep nutritious snacks and beverages on hand so you don't have to stop studying to run to get them.
4. Study in short bursts ⏰
Studying for long periods of time can be counterproductive.
Instead, try studying in shorter bursts with frequent breaks in between. This will help you retain information better and prevent burnout.
Taking breaks while studying is important so you don’t get overwhelmed or burned out. Take a few minutes to yourself every hour or so to help stay refreshed and focused.
Utilize resources like the Pomodoro Technique to help you study in short bursts. Set a timer for 25 minutes and work on focused attention until the timer goes off, then take a five-minute break before returning to work.
5. Get plenty of rest 💤
When it comes to finals prep, sleep is just as important as studying.
Be sure to get enough rest so your brain is functioning at its best. Avoid pulling all-nighters and go to bed at a reasonable hour in the days leading up to the final. Aim for seven to eight hours of sleep each night in the weeks leading up to your final.
Consider going to bed and waking up at the same time each day to help regulate your body's natural sleep rhythm.
Create a relaxing bedtime routine to help you wind down before sleep. Avoid caffeine and screens in the hours leading up to bedtime so you can fall asleep more easily.
The Sleep Foundation recently shared "Why Sleep Can Help You Ace Your Final Exams" - a study guide to help you get better sleep!
6. 🍌Eat healthy foods and get exercise 🚴♀️
What you eat can affect your energy levels and cognitive function, so it’s important to fuel your body with healthy foods in the days before a final.
✅ DO: Focus on eating plenty of fruits, vegetables, and whole grains.
❌ DON'T: Avoid sugary and processed foods that can leave you feeling sluggish.
You can find a list of healthy options in the Top 9 Brain Foods for Studying and Exams by Healthline.
Moderate exercise has also been shown to improve memory and brain function, so it’s a good idea to exercise in the days before your final. Taking a brisk walk or going for a light jog can help clear your head and reduce stress. Yoga and meditation can also be helpful in calming your mind and preparing for final success.
7. Create a positive study environment⚡️
Your study environment can have a big impact on your final performance.
Make sure you have a comfortable place to study where you won’t be interrupted or distracted.
Choose whatever setting makes you feel most comfortable and allows you to focus - if you prefer a traditional setting, sit at a desk and a chair, if you prefer to study in more relaxed surroundings you can study on a couch or futon.
Make sure you have all the supplies you need, including a laptop, computer, notepad, pens, and any textbooks or other materials. Don't forget chargers, cords, earplugs, or AirPods if you are studying in a public place.
Consider using aromatherapy to create a calm atmosphere. Rosemary, Peppermint, Eucalyptus, Lemon, and Yling Ylang all improve memory and concentration according to 5 Essential Oils Perfect for Studying.
Be mindful of the lighting in your environment. If you focus better in brightly lit spaces, open the curtains or sit near a lamp. If you prefer dimmer lights, turn off overhead lights and use lamps instead.
The key is to be intentional when you set up your study environment to increase the likelihood of success.
8. Work on relaxation techniques 🧘
Learning some relaxation techniques can be helpful in reducing stress and anxiety during finals week.
Deep breathing exercises, progressive muscle relaxation, and visualization are all great options. Bright Outlook Global focused on 7 Breathing Exercises to Manage Test Anxiety in a 2018 blog post. See if you can find one that works for you.
9. Stay positive and believe in yourself🥇
Give yourself a pep talk. Engaging in positive self-talk is a great way to boost your confidence and reduce anxiety during finals week. Remind yourself that you’ve studied hard and that you’re prepared for your finals.
✅ DO: Repeat positive affirmations to yourself such as
“I can do this”
or “I am capable and smart.”
❌ DON'T: Avoid any negative self-talk, such as
“I’m going to fail”
or “I’m not good enough.”
These thoughts will only make you feel worse and increase your anxiety.
You can also try visualization exercises to calm your nerves and increase your confidence. Picture yourself doing well on the final, and visualize the final going smoothly from start to finish. Picturing yourself confidently and calmly completing the final can help you stay calm and focused.
10. Manage your stress 😌
Feeling stressed about an upcoming final is normal. However, it’s important to manage your stress in a healthy way.
✅ DO: Focus on the big picture and keep things in perspective - remember that a final is just one test and it doesn’t define you as a person.
✅ DO: Talk to someone about how you are feeling – a friend, family member, therapist, or anyone who will lend a listening ear. You are not alone, so if you are feeling overwhelmed share that with someone so they can help you.
✅ DO: Find healthy ways to cope with stress such as exercise, journaling, or deep breathing exercises. Avoid unhealthy coping mechanisms such as drinking alcohol or using drugs.
If negative self-talk creeps into your mind DURING a final, STOP yourself and think about past successes.
If the anxious feeling persists, try the following Anxiety Control Procedure:
Close your eyes.
Breathe in slowly - count to seven, and exhale - count to seven.
Repeat until you feel your body begin to relax - usually 2 to 4 sequences.
Open your eyes and give yourself a positive, very specific self-talk (i.e., "You're sure to do well. You studied hard. You’re doing the best you can.")
This should only take about a minute and it's well worth the time.
Conclusion
After reading this blog post, you should have a better understanding of how to manage stress around finals time, improve your performance and reduce your anxiety. Remember that a final is just one test and it doesn’t define you as a person. If you are feeling overwhelmed, talk to someone so they can help you. Find healthy coping mechanisms to deal with stress and use positive self-talk to control anxiety during a final. With proper preparation and a positive attitude, you can ace any final!
Do you have any final tips or tricks that help you perform your best?
Share them in the comments below!
