Midterms & Spring Break Reset

March typically brings two distinct challenges: midterm intensity followed by spring break. Let's talk about managing both.

The Midterm Mental Health Challenge

Midterms create a perfect storm for mental health struggles:

• Multiple exams/projects in a short window

• Sleep deprivation

• Increased caffeine/decreased nutrition

• Less time for self-care, exercise, or social connection

• Pressure to perform

This combination makes anxiety and stress spike, even for students who've been managing well.

Survival Strategies (Not Just Study Tips)

Before Exams:

• Identify your highest-stress moment (usually right before the first exam) and plan extra support for that day

• Schedule breaks into your study plan - they're not optional

• Maintain at least 6 hours of sleep (sleep-deprived studying is less effective)

• Eat regularly, even if it's just simple foods

• Reach out to professors now if you're struggling with material

During Exams:

• Morning of: Do something calming (not last-minute cramming that increases panic)

• Before entering: Take 3-5 deep breaths, remind yourself you've prepared

• During: If anxiety spikes, pause for 30 seconds of breathing

• After: Don't dissect the exam immediately with peers (it usually increases anxiety)

After Exams:

• Allow yourself to feel whatever you're feeling

• Do something restorative (sleep, move your body, see friends)

• If an exam went poorly, wait until you're calmer to problem-solve

When "Pushing Through" Isn't Enough

If you're experiencing:

• Panic attacks

• Inability to focus despite trying

• Thoughts of harming yourself

• Complete inability to function

Please reach out for help immediately. This could be campus counseling, me, a trusted adult, or crisis resources. Struggling this much isn't normal exam stress - it's a sign you need support.

Spring Break: Reset or Stressor?

Spring break can be rejuvenating or challenging, depending on your situation.

If You're Going Home: Be prepared for:

• Family dynamics that might feel regressive after independence

• Questions about grades, future plans, or relationships you might not want to answer

• Different sleep/eating schedules disrupting your routines

If You're Staying on Campus: Combat loneliness by:

• Planning at least one social activity

• Maintaining some structure (sleeping all day often worsens mood)

• Getting outside

• Video calling friends or family

If You're Traveling: Remember:

• Travel stress is real (planes, money, new places, groups)

• FOMO if you're not traveling is valid, but remember social media isn't reality

• It's okay to have a low-key break - rest is productive

Making Break Actually Restful

Whether traveling or not:

• Give yourself permission to truly rest (not just catch up on work)

• Do at least one thing purely for enjoyment

• Prepare mentally for returning to campus (the post-break transition can be hard)

• If you're dreading returning, that's information worth exploring

After Break

Many students experience a dip after spring break - you're tired from travel or dealing with post-break blues, but there's no break until summer. Build in extra self-care the week after break.

Let's Connect

If midterms are triggering more than typical stress, or if you're dreading spring break for any reason, let's talk before things escalate.

Wishing you calm during the chaos, Debby

--- Debby Couture, M.A., CMHC

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