End of Semester Finals + Stress | Orlando Counselor

As the semester draws to a close and the end of semester papers, projects, and assignments deadlines quickly approach, it is understandable student anxiety levels rise during this time. Stress is a completely normal part of life but can pose serious risks if it goes unaddressed*. It is important to effectively identify stressors, maintain healthy ways to channel the experienced stress and find ways to keep yourself calm and support systems. Ultimately, it is essential to be able to recognize the signs and have a plan of action when handling stress and stressful situations because it can greatly affect academic, social, professional, and interpersonal relationships as well as performance. Not only does stress tend to cloud one’s judgment and affect psychological and physiological processes, but stress can have serious effects on one’s susceptibility to general and chronic illness, and can predispose some to long-term health effects if left unaddressed. 

According to the American Heart Association, there are 3 fundamental tips for managing stress:

1. Positive self-talk: Reframe your thinking! 
   1. Instead of telling yourself, “I can’t do this” try: “I’ll do the best I can. I’ve got this.”
   2. Instead of saying, “I hate it when this happens,” say, “I know how to deal with this – I’ve done it before.”
   3. Instead of saying, “I feel helpless and alone,” say, “I can reach out and get help if I need it.”
   4. Practice makes perfect. Try to incorporate positive self-talk throughout your day and don’t be afraid to practice it with others too!
2. Top 10 Emergency Stress-Stoppers
   1. “Emergency stress-stoppers are actions to help you defuse stress in the moment. You may need different stress-stoppers for different situations, and sometimes it helps to combine them. Here are some stress relievers:
      1. Count to 10 before you speak or react.
      2. Take a few slow, deep breaths until you feel your body un-clench a bit.
      3. Go for a walk, even if it’s just to the restroom and back. It can give you a chance to think things through.”
3. Stress-Busting Activities
   1. “Doing things you enjoy is a natural way to relieve stress and find your happy place… When stress makes you feel bad, do something that makes you feel good – even if only for 10 or 15 minutes” try to:
      1. Go out for a walk with friends or family
      2. Meditate and practice yoga
      3. Read a book about a topic you enjoy or invite a friend out for coffee or a meal

Additionally, according to Harvard Health Publishing, the “first step toward reducing stress is learning what your triggers are”, “If you know what pushes your buttons, then avoid it. But there are stresses we have to accept, so we must change our reactions to them,’ explains Dr. Webster.” Considering this valuable advice, Dr. Webster offers effective ways to deal with stress appropriately:

1. Relaxation Techniques like meditation, guided imagery, yoga, and deep breathing exercises
2. Cognitive Behavioral Therapy (CBT): a form of therapy based on the concepts that target negative thoughts which work to reconstruct those thoughts into healthier or more positive ones 
3. Goal Setting: Committing your time and effort toward things you are passionate about! 

Sources:

1. https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/3-tips-to-manage-stress (AHA- 3 Tips for Stress Mgmt)
2. https://www.health.harvard.edu/mind-and-mood/best-ways-to-manage-stress (HHP- Best Ways to Manage Stress)

Edited by TLC Intern Maria Abreu