The finish line of the semester is so close yet can feel so far away. There are still group projects, papers, presentations, and exams standing between you and that finish line. This time of year can be met with many emotions: excitement, frustration, worry, uncertainty, sadness, disappointment, pride…the list goes on. Let’s explore a few strategies to help you reach the finish line.

Self-care

Take a couple minutes to reflect, reset, and re-energize. It can be easy to neglect self-care, but by practicing the following behaviors you can be more focused and prepared:

• Sleep: Staying up late cramming for an exam or finishing a project can place you in a self-defeating pattern for the week. Keep a consistent schedule and aim for 7-9 hours of sleep each night.
• Nutrition: Be sure you are fueling your brain to help you stay focused. Pair carbohydrates and protein. Carbohydrates are key in producing serotonin which helps regulate mood and emotions. And hydrating with water helps regulate your body.
• Hygiene: Take the time to shower, brush your teeth, and get ready for the day. This sends positive signals to your brain.
• Breaks: Take time to visit with a friend, watch a show you enjoy, or walk outside. When you are intentional with taking a break, you are less inclined to use it as a distraction or procrastination behavior. The key is to set limits. For example: study an hour, take a 15-minute walk, study an hour, have dinner, and then study again.

Is this in my control?

Focus on what’s in your control vs. what’s not. A few areas you have control over are thoughts, behaviors, attitude, routine, and boundaries. It can be easy to get caught up in thought patterns of SHOULD: “I should have paid attention, I should have studied earlier, the professor shouldn’t be asking us this information.”

In some circumstances SHOULD can be helpful and motivating. In others, you can beat yourself up over something not in your control. Instead, focus on the present and what is in your control.

How this might look:

• Members of your group are not contributing the way you think they should. You cannot control their behaviors, but you might consider what you have done to communicate with them about the project, how you have expressed your feelings and needs related to this project, and what parts of the project you are willing to complete or abandon.
• You are unsure what the final exam will be like. While you do not have control over what’s on the exam, you are in control of how you prepare and whether you ask for help from a TA, professor, tutor, or peer. You control how you show up to the exam and your attitude about it. This doesn’t mean you’re extremely positive, but simply “I will try my best with what I am given.”

Taking this a step further, try applying acceptance to the situation. Acceptance doesn’t mean you like it or you condone it, but rather it’s not in your control so negative thought patterns like “I should have done more” don’t help you in the present. Acceptance can help you move forward. Use this as a lesson learned and think of what preventive measures you might take in the future.

You control your thoughts and attitude towards exams, projects, presentations, etc. Being self-critical triggers the fear response which increases heart rate and muscle tension and elevates cortisol and stress hormones. This leads to less blood pumping to the brain for creativity and clear thinking.

Self-compassion activates the calming parts of your body, which leads to more creativity and the ability to understand complex ideas. Say to yourself, “I am having a hard time with this material, I will try my best,” not, “I am so stupid, I don’t know this information.”

The finish line is near and much closer than the start. Try to take it one day at a time, focus on what’s in your control, and be compassionate with yourself. You’ve made it.