Tips to Manage End-of-Semester Anxiety

As we get closer to the end of the semester, many students may experience anxiety about completing assignments and final exams. Anxiety is a feeling of nervousness, worry or unease. It is our body responding to stress or a perceived future threat. Anxiety is very similar to fear in that way.

Symptoms of anxiety may include:

• Tightness in chest
• Feeling nauseated or having “butterflies”
• Sweating
• Tunnel vision
• Difficulty breathing
• Increased heart rate
• Muscle tension
• Trembling/shaking

Everyone experiences anxiety at some point. Some low to moderate anxiety can be helpful (for example, warning us of danger, motivating us to study, etc.). However, when it becomes severe or long lasting, it can be disruptive and create significant distress.

Common problematic experiences with anxiety may include:

• Experiencing feelings of panic
• Desire to avoid or procrastinate
• Feeling restless or on edge
• Becoming easily fatigued
• Difficulty concentrating or retaining information
• Feeling irritable
• Having trouble sleeping
• Racing thoughts or worries, especially about the “worst case scenario”
• Obsessive thinking
• Compulsive behaviors and rituals

There are many steps we can take to reduce the severity of anxiety and its impact on our day-to-day lives. One helpful step can be to talk through anxious concerns with someone else. Anxiety thrives in silence, and getting another person’s point of view can help put worries in their proper context.

Some other actions we can take include:

Focus on self-care and stress management.

• Engage in daily exercise, get sufficient sleep and eat a healthy diet.
• Give yourself space to unwind and relax.
• Engage with people in your support system.
• Use relaxation techniques (there are many apps and YouTube videos available to help)

Prioritize time and task management.

• Implement structure in your plans to avoid procrastination.
• Organize your workspace and your schedule to help you plan and work ahead.
• Set intermediate goals for larger tasks.
• Plan small attainable steps to resolve stressors rather than spending time worrying.
• Make the first step small enough so you can accomplish it easily. This often provides momentum to continue.

Practice healthy problem-solving skills.

• Identify the root of the problem.
• Identify what is in your control.
• Identify steps to resolve the problem.
• Implement solutions one step at a time.
• Engage goals and personal values to build courage to confront anxiety-provoking situations.
• It is easier to confront challenges and fears if we connect that action to something important to us. The actual problem is often not as bad as the anticipation of confronting the problem.

Challenge unhelpful thoughts and attitudes.

Our perception of the problem is often different than the reality of the problem. There are many ways to think about our experiences and some are more helpful in encouraging us to take action to solve the problem.

Online Resource for Students

Students now have access to an online peer support community called Togetherall.

Togetherall’s online community is moderated by mental health professionals and offers students a safe and anonymous place to express their thoughts, concerns and triumphs. Resources are FREE for students (aged 16+) to use and are available 24/7/365. Students can give and get support from others as well as access mental health and well-being courses and resources. Watch this short explainer video to learn more. It is free, anonymous and available now. You can sign up here.