Finals week can feel like an emotional marathon—sleepless nights, endless caffeine, and the crushing weight of expectations. If you’re searching for how to survive finals week or how to stay calm during finals, you’re not alone. 80% of college students report high stress during exams, with many experiencing anxiety, burnout, and panic attacks.
But what if you could approach finals with confidence—not dread?
At Advantage Mental Health, we help students find balance when faced with academic pressure through strategies based in neuroscience, psychology, and real-world success. This isn’t another generic “study harder” guide. Below, we share 15 actionable, science-backed tips to help you conquer your finals week without sacrificing your wellbeing.
Why Finals Week Feels So Overwhelming And How to Fix It
Why does finals week trigger such intense stress in our bodies?
First of all, you’re likely dealing with cognitive overload. The brain has limited working memory, and, during finals week, when you’re cramming, it gets overwhelmed, which leads to fatigue and reduced retention of information. With all the intense pressure students feel during finals week, this enormous fear of failure activates the amygdala (the brain’s “panic button”), making it harder to think clearly.
No one would ever recommend a “finals week diet” for feeling healthier and well-balanced. The junk food and all-nighters that are typical of finals week can disrupt your focus and negatively impact your memory and emotional regulation.
The good news? It doesn’t have to be like this. Small, intentional changes can transform your finals week experience.
15 Strategies to Survive Finals Week & Stay Calm
1. Use the “52-17 Rule” for Studying
Research shows the brain focuses best in 52-minute bursts followed by 17-minute breaks. Set a timer, avoid distractions (yes, mute Instagram), study for 52 minutes, then enjoy a 17-minute stretch or hydration break.
2. Try the “5-4-3-2-1” Grounding Technique for Panic
If you feel yourself getting anxious, pause and name:
- 5 things you see
- 4 things you feel
- 3 things you hear
- 2 things you smell
- 1 thing you taste
Get out of your head and back into your body with this exercise that resets your nervous system in under a minute.
3. Get Your Rest
While this may seem counterintuitive to maximizing your study time, research shows that pulling an all-nighter reduces your recall by 40%. Aim for 7–9 hours of sleep (even if it means less studying). Try taking a 20 minute nap between sessions to boost your memory.
4. Eat Like a Brain Scientist
Skip the 5-hour energy drinks. These healthy foods enhance your focus naturally:
- Dark chocolate (flavonoids increase blood flow to the brain).
- Blueberries (antioxidants reduce oxidative stress).
- Walnuts (omega-3s improve cognitive function).
5. Study in Intervals
Instead of cramming, review material in intervals (e.g., Day 1, Day 3, Day 7). Apps like Anki automate this for better retention.
6. Hack Your Environment
- Study in cool temps (68–72°F)—warmer rooms cause fatigue.
- Use noise-canceling headphones with white noise or binaural beats.
7. Move Your Body to Improve Your Focus
Just 10 minutes of exercise increases dopamine and focus. Try:
- A brisk walk between study sessions.
- Desk stretches (neck rolls, shoulder shrugs).
8. Write Down Your Worries
A 10-minute “worry dump” before studying frees up mental RAM. Toss the paper afterward, symbolically releasing stress.
9. Use the “Pomodoro +” Method
Try this modified Pomodoro method for finals:
- 45 minutes of studying.
- 15 minutes of active recovery (not scrolling!):
- Jumping jacks
- Humming (activates the vagus nerve)
- A protein snack
10. Leverage “Memory Palace” Techniques
Associate facts with visual, spatial, or absurd imagery. For example, imagine historical dates “stored” in different rooms of your house.
11. Stay Hydrated (But Not With Coffee)
Dehydration impairs concentration. For every cup of coffee, drink 2 cups of water.
12. Practice “Box Breathing” Before Tests
Inhale for 4 sec, hold for 4 sec, exhale for 4 sec, pause for 4 sec. Repeat 3x to lower cortisol.
13. Avoid “Doom Scrolling”
Social media spikes cortisol. Use apps like Freedom to block distractions during study blocks.
14. Plan a Post-Finals Reward
Having something to look forward to (e.g., a movie night, favorite meal) reduces burnout.
15. Know When to Seek Help
If stress becomes unmanageable, psychiatric support can help. At Advantage Mental Health, we offer:
- Telepsychiatry for students (which we can schedule around your exams).
- Strategies to overcome test anxiety.
Final Tip: You’re More Than Your Grades
There’s more to your academic career than finals week. You can do your best on your tests without sacrificing your mental health.
Want some extra support? We can help. Our providers have years of experience helping students navigate stress, anxiety, and burnout. Contact us to schedule an appointment today.
Sources:
- TimelyCare. (2023, December 6). The impact of end-of-semester stress on student health. https://timelycare.com/blog/the-impact-of-end-of-semester-stress-on-student-health/
- Legg, T. J. (2023, December 19). What happens in your brain when you’re angry? Verywell Mind. https://www.verywellmind.com/what-happens-in-your-brain-when-youre-angry-8753372
- National Institutes of Health. (2013, April). Sleep on it: How snoozing strengthens memories. NIH News in Health. https://newsinhealth.nih.gov/2013/04/sleep-it#:~:text=Lack%20of%20sleep%20can%20cut,between%20different%20pieces%20of%20information.
- Leake, D. (n.d.). How to overcome procrastination using a modified Pomodoro method. Accountability Muse. https://www.accountabilitymuse.com/blog/how-to-overcome-procrastination-using-a-modified-pomodoro-method
Cognitive Vitality. (n.d.). Can dehydration impair cognitive function? Alzheimer’s Drug Discovery Foundation. https://www.alzdiscovery.org/cognitive-vitality/blog/can-dehydration-impair-cognitive-function#:~:text=A%20meta%2Danalysis%20of%2033,and%20motor%20coordination%20%5B3%5