Students: The last day of class is Dec. 5, which means final exams are quickly approaching. We asked Student Counseling Services Assistant Director of Mental Health Promotion and Education Erica R. Johnson, LPC, NCC, to share tips for coping with stress during exam week.

Q: How can students manage stress during high stakes times like exam week?

A: Managing stress during final exams can be challenging, but with the right strategies, you can reduce the feeling of overwhelm and stay focused. Create a schedule or to-do list that breaks up large tasks into smaller ones and includes rest periods, which is very important. Practice stress management techniques such as breathing exercises, visualization, mindfulness, and meditation. Download the UABwell app to explore the Finding Calm section that offers videos on breathing techniques, relaxation and mindfulness exercises, yoga, and more. Maintain healthy eating, exercise, and sleeping habits; avoid drugs and alcohol; and spend time in nature.

Q: Can you suggest any mindfulness techniques that help with overwhelm?

A: Absolutely! When feeling overwhelmed, mindfulness techniques can be incredibly effective in grounding you, reducing stress, and helping you gain clarity. Here are a few mindfulness practices that might help:

5-4-3-2-1 grounding exercise

This simple technique helps bring your attention to the present moment and can calm an overwhelmed mind. Focus on each of your senses:

• 5 things you can see: Look around and identify five things you can see, such as a picture on the wall, a tree outside, or a piece of furniture.
• 4 things you can feel: Pay attention to physical sensations, like the feeling of your feet on the ground or the texture of your clothes.
• 3 things you can hear: Listen for sounds in your environment—perhaps the hum of an appliance or distant traffic.
• 2 things you can smell: Take in any smells around you, or if you can’t identify any, focus on the sensation of breathing.
• 1 thing you can taste: Focus on the taste in your mouth, or take a slow sip of water to bring awareness to that sense.

This technique helps shift your focus away from worries and into your immediate surroundings.

Mindful breathing

Taking a few moments to focus on your breath can help center you when things feel chaotic:

• Deep breathing: Inhale slowly through your nose for a count of 4, hold for 4, and then exhale slowly through your mouth for a count of 4. Repeat 5-10 times. This activates your body’s relaxation response.
• Box breathing: A variation of deep breathing that follows a 4-4-4-4 pattern: inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4. It can help stabilize your nervous system.

Body scan meditation

A body scan helps you tune into physical sensations and release tension. This can be especially helpful when feeling overwhelmed.

• Lie down or sit in a comfortable position.
• Close your eyes and take a few deep breaths.
• Slowly direct your attention to each part of your body, starting from your toes and working your way up to your head.
• As you focus on each part, notice any tension, discomfort, or areas of relaxation. If you find tension, gently breathe into that area and imagine the tension dissolving with each exhale.

Why it helps: This anchors you in the present moment and brings awareness to physical sensations, helping to release tension.

Q: Do you have any tips on managing the anxiety that occurs during the actual test?

A: Certainly! Managing anxiety during exams can be challenging, but there are several effective strategies to help you stay calm and focused.

Practice relaxation techniques

• Deep breathing: Slow, deep breaths can activate your body’s relaxation response. Try inhaling deeply for 4 seconds, holding for 4 seconds, and exhaling for 4 seconds. Repeat until you feel calmer.
• Progressive muscle relaxation: Tense and relax different muscle groups, starting from your toes and working up to your head. This helps release physical tension and can refocus your mind.
• Visualization: Picture yourself feeling confident and calm during the test. Imagine yourself working through the questions with ease, breathing deeply, and staying focused.

Focus on the present moment

Anxiety often comes from worrying about what will happen or overthinking past mistakes. Try to stay in the moment. Focus on the task at hand rather than the outcome.

If you start feeling overwhelmed, gently remind yourself: “Right now, I’m only focused on this question. I don’t need to worry about what’s coming next.”

Use a positive mantra

A positive, calming mantra can help reframe anxious thoughts. For example, “I am prepared,” “I can do this,” or “One question at a time.” Repeat it to yourself quietly to stay grounded.

Control what you can

While you can’t control the entire test environment, you can control things like how you approach each question. Take your time, read the instructions carefully, and pace yourself.

If you get stuck on a question, skip it, and come back to it later. This helps prevent dwelling on a single problem, which can amplify anxiety.

Take mini breaks (if allowed)

If the test is long, give yourself permission to take short breaks. For example, when you finish a section, take a few deep breaths, or stretch your fingers and arms. Resetting your mind can help reduce stress.