Finals Week Tool Kit
Tools for planning ahead for a smoother, more comfortable finals week experience
Sometimes I work with undergraduate and graduate students, and it seems like it’s that time of year again…students are studying studying studying, trying to stay present and prep for finals while also dreaming of summer break and planning ahead. Maybe this sounds like you.
Maybe you’re also trying to find a job or figuring out where you’ll be living for the summer on top of that? It makes sense if it’s hard to focus while you’re juggling all of these things at once! With the right plan in place, you’ll be in better hands to do well on your exams.
First, check-in with the parts of you that are feeling all the things: the parts that are anxious, the parts that worry, the parts that are over-functioning, the parts that just want to crawl back into bed, and any other parts showing up.
Get curious, and ask those parts what feels so scary right now? What are the worries they’re carrying? Do they feel alone in what they’re feeling or holding?
Can you create space for what they’re holding, and validate it? Let them know it makes sense?
Finals Week Tool Kit
Prep for success
Ask these parts what they might be needing to feel even 5% or 10% more comfortable.
If it’s inevitable that you have to experience finals week, what might help them feel more soothing while you’re in it?
Is there a certain space you feel really settled in that you could study in? Do you have a supportive pillow or blanket to sit on to be more comfortable? Could you prepare your space even more with some tea or a glass of water? What clothes could you put on that cause less tension on/around your body? Are there meals or snacks that might be helpful to have ready for when you’re feeling stressed? Can you “schedule in” your study time (like, really put it on your calendar?) so you know that hour or two is dedicated to just studying?
In what ways are you most likely to get distracted? Could you place your phone elsewhere, or put it on silent? Could you play music without lyrics, for some stimulation without distraction? Could you let others know when you’ll need to concentrate so they can support you by not interrupting? Could you place sticky notes around your study space with affirmations or reminders that you’re really doing great?
Once finals are over, check back in with those parts. How are they doing? How do they feel about how it all went? What are they needing now?
Can you get curious with them again, asking what they’d like to do to move some of the energy out? Could you celebrate the end of finals week with a long walk, shaking it out, a connecting with someone you care about, writing a letter to yourself acknowledging how hard you worked to get here?
Can you thank those parts for their roles in caring for you?
If any of these tools might be helpful, I encourage you to try them! If you need extra support, working with a therapist can be helpful in building on these tools, feeling more prepared, and leaning in to relief & celebrating when it’s over. And maybe you’re not a student but you know someone who is - feel free to share this resource!
