Finals & Summer Planning

We're in the final stretch. Finals week (or weeks) brings peak stress, but it also brings the promise of rest on the other side. Let's get you through this.

Finals Week Mental Health Reality

Finals create conditions that are objectively bad for mental health:

• Sleep deprivation

• Sustained high stress

• Social isolation (studying alone)

• Poor nutrition

• Lack of physical activity

• High-stakes evaluation

• Everything is coming due at once

Your Finals Mental Health Plan

Sleep Non-Negotiable: All-nighters are counterproductive. Sleep-deprived brains can't think clearly, retain information, or regulate emotions. Minimum 5-6 hours, ideally 7.

If you're tempted to pull an all-nighter:

• Start studying earlier (even if imperfect) tomorrow

• Ask for an extension if needed

• Accept "good enough" rather than "perfect but sleep-deprived."

Basic Physical Needs:

• Eat something every 4-5 hours (even if simple)

• Drink water (dehydration worsens anxiety)

• Move your body, even briefly

• Get outside for 10 minutes

Studying Strategies That Protect Mental Health:

• 50-minute work blocks with 10-minute breaks

• Switch subjects or tasks when you hit a wall

• Study with others sometimes (reduces isolation)

• Stop studying 1-2 hours before bed (your brain needs transition time)

Managing Anxiety During Exams:

Before:

• Arrive early enough to settle, but not so earlythat  you spiral

• Avoid anxious classmates discussing material

• Do a brief grounding exercise

During:

• If panic hits, pause for 30 seconds of slow breathing

• Start with easier questions to build confidence

• Remember: no single exam defines your worth

After:

• Don't debrief immediately with peers (usually increases anxiety)

• Do something calming before the next exam

• If it went poorly, remember: you can address it later

Crisis Management

If you're genuinely unable to function due to anxiety, depression, or other mental health concerns:

Immediate:

• Campus counseling crisis line

• National Crisis Text Line (text HOME to 741741)

• Call 988 for Suicide & Crisis Lifeline

• Go to the ER if you're in danger

For exam accommodations:

• Contact disability services ASAP

• Reach out to professors about the circumstances

• Explore incomplete or withdrawal options if necessary

Taking care of your mental health is more important than any exam.

Post-Finals Emotional Crash

Many students experience an emotional crash after finals:

• Delayed processing of stress

• Sudden absence of adrenaline that was keeping you going

• Exhaustion catching up

• Anxiety about grades or summer plans

This is normal. Give yourself a few days to recover before expecting to feel okay.

Summer Transition Feelings

Summer brings mixed emotions depending on your situation:

Going Home:

• Relief vs. loss of independence

• Family dynamics to navigate

• Friends from home in different life stages

• Uncertainty about fitting back in

Staying for Summer:

• Classes, work, or research

• A quieter campus can feel lonely

• Different rhythm of the school year

Graduating:

• Excitement mixed with anxiety about what's next

• Grief about endings

• Identity shift from being a student

• Job/life uncertainty

All of these feelings are valid.

Planning Summer Mental Health

Don't wait until you're struggling to think about summer support:

• Will you have access to a therapist?

• What's your support system?

• How will you maintain routines?

• What warning signs should you watch for?

If you need continued coaching support over the summer, let me know, and we can plan.

One More Push

You're so close. These next few weeks are hard, but you've gotten through hard things before. Take care of yourself, ask for help when you need it, and remember: you are more than your grades.

You've got this, Debby ----

Debby Couture, M.A., CMHC

Mental Health Coach & College Student Success Coach | collegemindspodcast@gmail.com | https://www.collegemindspodcast.com/