Finals week has a special way of making even the most organized people feel like their nervous system is on fire. Your brain is juggling deadlines, expectations, sleep deprivation, and the quiet (or loud) fear of “what if I mess this up?”

If you’re feeling anxious, overwhelmed, or irritable — you’re not failing. You’re human, and you’re under pressure.

Here are five grounded, doable ways to manage anxiety during finals week — no perfection required.

1. Shrink the Time Horizon

Anxiety loves the entire future. It spirals when you think about everything you have to do between now and the end of the semester.

Instead, zoom way in.

Ask yourself:

• • What is the next 45–90 minutes asking of me?

  • What’s the smallest concrete task I can finish right now?

Work in short, contained blocks and then reassess. You’re not responsible for the whole week at once — just this block of time. Containment calms the nervous system.

2. Study With Your Body

When anxiety is high, purely cognitive studying often backfires. Your body is activated, even if you’re sitting still.

Try pairing studying with:

• • walking while reviewing flashcards

  • standing or stretching during review

  • chewing gum or holding something textured

  • brief movement breaks every 30–60 minutes

  • getting yourself a body double who is in the same space and also studies

These cues tell your nervous system: I’m safe enough to focus. Regulation improves retention more than grinding ever will.

3. Set “Good Enough” Rules

Finals week is not the time for ideal standards. Anxiety often spikes because we’re chasing an unspoken rule like “I must do this perfectly or it means something terrible about me.”

Try naming a “good enough” definition:

• • “I will review the main concepts, not every detail.”

  • “I will aim for understanding, not memorization of everything.”

  • “I will stop studying at X time even if I’m not ‘done.’”

Perfection fuels anxiety. Sufficiency reduces it — and usually improves performance.

4. Don’t Skip the Basics (They’re Not Optional)

Sleep, food, and hydration are not luxuries during finals week — they’re cognitive support tools.

Even small adjustments help:

• • a real meal instead of constant snacks

  • a consistent sleep window (even if it’s shorter)

  • drinking water before caffeine

  • eating something before studying or exams

An anxious brain is often a hungry, tired brain trying its best.

5. Remind Yourself You Can Be Anxious and Still Do Well

Trying to eliminate anxiety often makes it louder.

Instead, try this reframe:

“My body is responding to pressure. I can feel anxious and still perform.”

Anxiety doesn’t mean you’re unprepared.
It doesn’t mean you’re bad at school.
It doesn’t mean you’re failing.

It means something matters — and you’re doing your best under stress.

A Final Note

Finals week is intense, but it’s temporary. You don’t need to prove your worth through suffering, and you don’t need to be calm to be capable.

Do what you can.

Rest when you can.

And remember: one week does not define you.

 If you need help managing stress or formulating an action plan, please feel free to reach out -

© 2025 Oceanside Clinics | For educational use only | www.oceansideclinics.com