Self-help

4 must-try tips to manage stress over finals

Lynia Herrington — Thu, 24 Apr 2025 06:00:00 +0000

4 must-try tips to manage stress over finals Lynia Herrington Thu, 04/24/2025 - 00:00

The good news is that the semester is almost over! That also means it’s almost finals week.

Whether you have exams or projects coming up, here are some tips to help you manage and reduce stress around finals.

1. Reframe your thoughts

Negative self-talk can increase stress and create unnecessary pressure to complete tasks or perform a certain way.

Reframing these thoughts to be more neutral can help you maintain motivation and practice self-compassion.

Here are some examples:

Original thought: “Ugh, I should really be studying right now.”

Revised thought: “Studying feels hard right now. I'm going to focus for one hour and then take a fifteen minute break.”

Original thought: “I’m going to fail this exam.”

Revised thought: “I'm noticing that I am anxious about this exam. I'm going to be okay no matter what happens.”

Keep in mind that this isn’t a foolproof formula. Changing the way you speak to yourself might not always spur you into action, but it can help you be kinder to yourself in the process.

2. Set boundaries

Boundaries are limits we set for ourselves to help protect our well-being. For finals, it can be helpful to set boundaries around projects, assignments, study sessions and other activities.

Here are a few examples of healthy boundaries during finals:

Use your to-do list strategically.
Your to-do list doesn’t need to be a looming reminder of what you haven’t completed yet. Instead, try to think through how your to-do list can serve you. It may remove the burden of having to remember everything or it may help you prioritize your time.
I can walk away and come back later.
You don’t have to complete every assignment, study guide or project in one shot. Give yourself permission to step away and come back later. This can actually improve your performance. Taking breaks gives your brain a chance to recharge, retain information and boost creativity. Consider making time to meet up with friends or attend a finals event.
My grades don’t define me.
Your value is not defined by your grades. Succeeding at something (like studying or test-taking) has nothing to do with who you are as a person, friend, coworker or family member. Remind yourself that you’re still a kind, smart, capable person no matter what happens with your grades.
Set limits
Decide in advance how much time you can reasonably devote to a project or topic. Maybe that means you stop studying after one or two hours and move onto something else.
This is temporary.
How you’re feeling today won’t be how you feel forever. Remind yourself that finals are temporary (and so is college). How you do on your exams won’t determine the rest of your life, even if it feels that way right now. Instead, try imagining how you might feel seven days from now, seven months from now and seven years from now. More likely than not, as time passes, how you do on college exams won’t seem as dire.

If you need help setting boundaries or finding additional support, Counseling and Psychiatric Services (CAPS) is available for pre-scheduled and drop-in sessions with students leading up to and during finals week. You can also attend free workshops covering topics like anxiety, emotional regulation, mindfulness, coping skills and more. You can also schedule a time to meet with a peer wellness coach to help with setting boundaries, learning helpful study habits, managing stress and more.

3. Try the Pomodoro Technique

It can be hard to start even the simplest of tasks when we’re feeling overwhelmed. If this sounds familiar, the Pomodoro Technique can help.

Here’s how to get started:

Pick a single task
Pick any task, big or small. This can include things like making a study guide, working through practice problems, packing to go home, doing dishes or finally returning that Amazon package.
Start the clock
Set your timer for 25 minutes. This will give you enough time to make progress without derailing your day. Get through as much as you can before taking a breather.
Take a break
When the timer goes off, take a break. For the first three timers, give yourself 5 minutes to get up, stretch, drink water or grab a snack. After you’ve completed four rounds, take a longer 30-minute break.
Challenge yourself
Turn tasks and deadlines into a game. Can you complete something in less than 15 minutes? Can you complete a task in less time than it took previously? Can you make it fun?

If you need support with study habits or time management, peer wellness coaches are trained �鶹��Ѱ��students that can help!

4. Simplify your self-care

When we feel stressed, self-care can feel like just another to-do or chore. That’s why it’s important to identify, prioritize and simplify self-care tasks that help you function and avoid burnout.

Here are some examples of simplified self-care:

Hygiene

Good hygiene is an important component of our physical and mental well-being. If you’re struggling to maintain hygiene practices, consider trying one of these simplified tasks:

Put a water-safe stool in your shower, so you can sit down and relax while you bathe.
Opt to wash your face and brush your teeth instead of committing to your full routine.
Keep your toothbrush in the shower to knock out two tasks in one space.
Use micellar face wipes, a wet washcloth and/or dry shampoo to clean and refresh your skin and hair.

Laundry

The way we dress can be a reflection of our emotional state, and wearing clean clothes can help improve our mood. If you’re feeling overwhelmed by laundry, consider trying one of these simplified tasks:

Put your clothes away without folding them.
Wear your clothes two or three times before washing as long as they’re not stained or smell (most articles aren’t meant to be washed after every wear anyway).
Run a load of laundry as a “background activity” while you study.
Keep one basket for clean clothes and one for dirty clothes.

Dishes

If your dishes are piling up and you feel overwhelmed, consider trying one of these simplified tasks:

Use paper plates and plastic utensils until finals are over. This can be a hard alternative for environmentally conscious people, but it’s also okay to pause your efforts to save the planet if it means saving your mental health.
Prepare simple meals that reduce the number of dishes you need or try cooking one pot meals.
Try to use and wash one set of dishes (one plate, one fork, one knife, one cup, etc.) to make cleanup easier and avoid a sink full of dishes.

Groceries

Eating regular meals and snacks can help you stay full and focused throughout finals. However, if the thought of grocery shopping feels like a burden, consider trying one of these simplified tasks:

Order groceries ahead of time for pickup or try out delivery options.
Prepare meals together with friends and tradeoff who prepares dinner for everyone.
If you’re struggling to afford groceries, try using budget-friendly strategies at the store or check out the Buff Pantry at the UMC or visit a mobile food pantry on campus.
Check out some quick and easy snack recipes from Nutrition Services.

Need to stock up on free wellness supplies or take a nap? Stop by the Figueroa Wellness Suite on the third floor of Wardenburg Health Center.

Whether you have exams or projects coming up, here are some tips to help you manage and reduce stress around finals.

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8 tips for setting (and achieving) your goals

Anonymous — Tue, 17 Dec 2024 17:35:34 +0000

8 tips for setting (and achieving) your goals Anonymous (not verified) Tue, 12/17/2024 - 10:35

Do you have goals you’d like to accomplish in the new year?

No matter what you’d like to achieve, goals can play an important role in our lives. Over time, you will set different goals for your education, career, wellness, family or other important areas of your life.

Setting goals can help you articulate the things that are most important to you and develop your strengths. Here are a few tips and tricks to help you set up successful goals for 2025.

1. Start small

Sometimes, when we try to tackle large goals or too many goals all at once, it can feel overwhelming. Set yourself up for success by focusing on one smaller goal that you can accomplish before tackling another. It can also be helpful to start with goals that you know you can meet. This can help you build confidence in your abilities and help you form long-term habits.

Here are a few examples of small goals that can help you build toward larger ones.

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Use a planner to track deadlines, assignments and tests

Schedule study sessions in advance

Visit office hours regularly

Reach out to resources (e.g., tutoring, libraries, etc.)

Work

Set a time limit for checking emails

Use a planner to track deadlines and milestones

Talk with your supervisor about your goals

Turn notifications off at night (e.g., Outlook, Teams)

Physical health

Identify a new activity to try and schedule it

Schedule 15-20 minutes/day for movement

Carry a reusable water bottle to stay hydrated

Try a new recipe that include a variety of food groups

Finances

Review your current spending habits

Build a budget for a week and set time to review how it went

Set a time to explore internships, or jobs on Handshake

Schedule automatic transfers into your savings account

Go to a workshop or watch an online video about a financial topic you are interested in

2. Identify your strengths (and potential challenges)

As you start narrowing down your goals, it can be helpful to think about your current habits, strengths and the things that may have prevented you from achieving your goals in the past.

For instance, if you’re not a morning person, it may be difficult to start jogging in the early mornings before class or work. Being honest with yourself will help you identify barriers and find ways to overcome them. In this case, it may be easier to jog in the afternoon between classes or in the evening before dinner.

Creating goals around habits or routines you already have in place will help you accomplish them with fewer setbacks. It can also be helpful to think through your strengths and ways you can access support to overcome obstacles.

3. Recruit a support system

It can be hard to stay motivated, especially if our goals span a longer period of time. When we get discouraged or feel like we’re not making progress, it can help to have a support system in place to keep us on track. Think about the people in your life who can encourage, motivate or hold you accountable. Recruit them to be part of your support system and lean on them when you’re in need of encouragement. Spending time with people who are supportive of our goals and are willing to help us overcome challenges can make all the difference.

4. Use the SMART method

Sometimes we may find that the goals we set are too general or unrealistic. Setting SMART goals can help us set more specific and meaningful goals. Here are some things to consider when setting SMART goals:

S: Specific
Narrow down your goals to something clear and specific.
Ask yourself: What am I specifically trying to accomplish?

M: Measurable
Quantify your goal, so you can keep track of your progress.
Ask yourself: How will I know when I’ve made progress or reached my goal?

A: Attainable
Make sure your goals are realistic and within your control.
Ask yourself: How confident am I that I can achieve this goal? Is it something I can influence or control?

R: Relevant
Choose a goal that feels worthwhile, matches your efforts and sets you up for success long-term.
Ask yourself: Why do I want to achieve this goal?

T: Timely
Goals should be time-bound with a start and end date in mind to keep you on track.
Ask yourself: What can I accomplish in six months, six weeks, today, etc.?

5. Remember your ‘why’

What is motivating you to set and achieve a specific goal?

Take some time to think through ‘why’ you’ve set out to accomplish your goals. Is it something that you’re personally invested in? Or is it driven by expectations or outside pressures? Choosing goals that you care about increases the likelihood of success, and focusing on the reasons behind them can help you stay motivated, especially in the face of setbacks or obstacles. If you feel like you’re struggling, revisit your why.

6. Practice flexibility

While being specific can help us set meaningful goals, it’s also important to allow ourselves to change course and practice flexibility. In some cases, we may find that our initial goals aren’t a good fit or have become difficult to maintain.

Sometimes this happens because the original goals we set for ourselves aren’t as realistic as we thought they would be. Other times, we may encounter setbacks that make it difficult to move forward or make progress.

Remember to check in with yourself and reassess your goals regularly. Evaluating your progress and adjusting as needed can help avoid overextending yourself or feeling burnt out.

If you are struggling to achieve or maintain your goals, try to keep these things in mind to create “FUN” goals.

F: Flexibility
Life happens, things change. Allow your goals to shift with the seasons of life. For instance, if you get sick this year, it is not reasonable to expect yourself to go to the gym everyday while you’re ill. The same concept applies to your mental health, physical health and individual circumstances.

U: Uplifting
Setting goals for yourself shouldn’t be a punishment. In fact, it is often helpful to focus on the things you want to add to your life, rather than the things you want to subtract from your life. For example, if you want to eat healthier, it may be more helpful to add fruits and veggies to your meals as opposed to subtracting food groups from your diet.

N: Numberless
New year goals often revolve around specific numbers. While this can be helpful when setting SMART goals, it’s important to keep in mind that numbers aren’t everything. For instance, it’s unlikely that your life will radically change because of the number you see on the scale or the number of books you read this year, but you may feel significant accomplishment to be closer aligned to your health goals or knowledge or skill acquisition.

7. Celebrate small successes

Achieving our goals can give us a strong sense of accomplishment. However, if we only focus on the end result, we may miss out on important milestones along the way. In fact, it’s important to recognize and reward smaller successes on the way to larger achievements. This can help keep us motivated and celebrate our progress.

Think through some milestones you may reach while working toward a larger goal. After you achieve each of your milestones, reward yourself with a feel-good activity. For instance, you could treat yourself to a fancy coffee, enjoy a celebratory dinner with friends, relax with an at-home spa day or make plans to do something you’ve been looking forward to.

8. Reach out for additional support

You don’t have to do it alone. Support resources can help you set realistic goals, identify important steps along the way and stay on track if you feel overwhelmed. Here are a few support resources available on campus.

Resources for students

Peer Wellness Coaching

Meet one-on-one with a trained peer wellness coach to set wellness goals and connect with campus resources. Coaches are available to help you create a plan to manage stress, time management, academics, sleep, relationships and more.

Tutoring options

Are you looking to improve your academic standing this semester? �鶹��Ѱ��Boulder offers a wide variety of tutoring and learning resources to support you and your academic success. Some are specific to certain classes or departments or groups of students. Most are free while some require a fee.

Counseling and Psychiatric Services (CAPS)

CAPS provides drop-in hours, consultations, screening appointments, groups and workshops to all �鶹��Ѱ��students. Counselors are available in person and online to help provide insight, solutions and information about additional resources related to academics, stress, anxiety, substance use, relationships and more.

AcademicLiveCare

AcademicLiveCare (ALC) is a free telehealth platform that allows students to schedule and attend mental health and medical appointments from wherever they are.

Thriving Campus

If you are looking to connect with a local mental health provider in your area, Thriving Campus can help you connect with a variety of providers based on specialization, needs and insurance.

Nutrition Services

Meet with a registered dietitian nutritionist (RDN) for a variety of services, including nutrition assessments, food allergies or intolerances, sports nutrition, meal planning, disordered eating support and more.

Collegiate Recovery Community (CUCRC)

The CUCRC provides community, support and connection for students, staff and faculty in recovery or seeking recovery from a wide range of behaviors. They host weekly support meetings and offer recovery coaching for all �鶹��Ѱ��students.

Recreation Services

The Rec Center provides a wide variety of programs to help students find their fit, including outdoor classes, equipment rentals, fitness classes, personal training and more.

Student events

�鶹��Ѱ��offers hundreds of free events for students every semester. Check out upcoming opportunities to connect with other students, join a student organization or simply have fun.

Resources for staff and faculty

Faculty and Staff Assistance Program (FSAP)

FSAP provides free mental health services for all �鶹��Ѱ��Boulder staff and faculty, including brief individual or couples counseling, community referrals, workshops and support groups.

Free employee group fitness classes

The Rec Center is partnering with WorkWell to host a variety of free group fitness classes for staff and faculty twice per month. All levels are welcome, no membership required.

Rec Center memberships

�鶹��Ѱ��employees, retirees and their spouses/dependents are eligible for membership to the Rec Center. Staff and faculty can also get a $25 one-month trial membership that provides access to both campus facilities, locker rooms and free group fitness classes.

Collegiate Recovery Community (CUCRC)

WorkWell

WorkWell helps oversee a variety of health and wellness programs for staff and faculty to improve well-being, engagement and connection on campus.

WorkWell Connect

This mobile app is designed to help �鶹��Ѱ��staff and faculty through:

Live health coaching

On-demand fitness

Meditation and mindfulness classes

Recipes

Sleep stories

Individual and team challenges

... and more

Participants can accumulate Wellable points through the app to unlock rewards and prizes.

Do you have goals you’d like to accomplish this year? Here are a few tips and tricks to help you set up successful goals for 2024.

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4 reasons students should attend the Health & Wellness Summit in September

Anonymous — Fri, 08 Sep 2023 17:11:59 +0000

4 reasons students should attend the Health & Wellness Summit in September Anonymous (not verified) Fri, 09/08/2023 - 11:11

The annual Health and Wellness Summit on Wednesday, Sept. 13 and Thursday, Sept. 14. Stop by to join in on wellness activities, informative presentations and more!

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8 free wellness activities to try before you graduate

Anonymous — Fri, 08 Sep 2023 16:59:01 +0000

8 free wellness activities to try before you graduate Anonymous (not verified) Fri, 09/08/2023 - 10:59

One of the best things about college is that you have access to a TON of free resources, activities and support.

Be sure to take advantage of these ten free wellness activities before you graduate.

1. Sign up for a free nutrition consultation

Meet with a registered dietitian nutritionist (RDN) for a free consultation to answer your general nutrition questions, and discuss things like eating habits, meal planning, sports nutrition, lifestyle changes and more. Sessions are available at the Nutrition Resource Clinic in the Main Student Recreation Center on campus.

If you have private health insurance, you can attend up to two consultation sessions for free each semester. Students with the �鶹��Ѱ��Boulder Anthem Gold Student Health Insurance Plan (SHIP) can access additional nutrition counseling services for free.

Learn more about nutrition services

2. Get free, same day mental health support

Counseling and Psychiatric Services (CAPS) offers a wide variety of same-day support, including:

Drop-in screenings: Stop by the CAPS office in the C4C (N352) during drop-in hours to speak with one of their counselors for free. They’ll be able to connect you with a variety of mental health services on and off campus.
Let’s Talk: Need to talk through something? Join CAPS at a variety of campus locations for a free, informal conversation. All Let’s Talk sessions are confidential and you can attend as many as you’d like throughout the semester.
Workshops: CAPS workshops are a great free way to learn how to manage stress and anxiety, learn about mindfulness, practice meditation and address topics like climate change.
Groups: Are you looking to improve your social skills or learn how to cope with a specific concern? Consider joining one of the many free therapy groups CAPS offers.

Learn more about CAPS

3. Take a snooze in a nap pod

Feeling groggy or tired between classes?

Stop by one of the Relaxation Stations on campus . Each location has two nap pods that will lull you to sleep with a comfortable cushioned seat, customized sleep playlists and a gentle waking sequence. No reservation required, just drop by.

Nap pod locations:

Main Student Recreation Center (main floor)
Wellness Suite in Wardenburg Health Center (3rd floor)
Norlin Library (1st floor)
Gemmill Engineering, Mathematics and Physics Library (basement)

Learn more about nap pods

4. Get moving at Free Friday Power Hour

Kickoff the weekend with free group fitness classes at the Rec Center! Classes vary from week to week, so you’ll have plenty of opportunities to try something new or stick to what you love.

Free Friday Power Hour is open to all Rec Center members with an active Buff OneCard. No registration required.

Learn more about free classes

5. Reach your goals with Peer Wellness Coaching

Need help connecting with others on campus or meeting your academic goals?

Peer wellness coaches are fellow students who are available to help you identify your goals, connect with campus resources and take steps to achieving them! Coaching is available for free to all undergraduate and graduate students.

Topics include:

Finances
�鶹��Ѱ��
Relationships
Self-care
Time management
Careers
Sleep

Learn more about peer wellness coaches

6. Have fun with Inclusive Rec

The Rec offers free inclusive events to help students build an inclusive, welcoming and fun community on campus. They host a variety of activities throughout the semester for all identities, abilities and fitness levels.

Join them to meet new people, try something new or put yourself out there in a safe, non-judgmental atmosphere.

Learn more about Inclusive Recreation

7. Get ready to get busy

Looking to hookup with a new partner or crush?

Be sure to stop by the free condom bar to pick up a variety of safer sex supplies, like condoms, dental dams, lube and more. Supplies are located near the Sexual and Reporductive Health office on the first floor of Wardenburg Health Center. Students are welcome to take what they want, no questions asked.

Learn more about sexual health

8. Boost your resume

Looking to stand out on job applications?

Health and Wellness Services provides a number of free training opportunities for students to build and practice new skills related to health and wellness topics.

You can even earn a non-degree certificate by attending five training sessions as part of the Well�鶹��Ѱ��series.

Learn more about trainings

One of the best things about college is that you have access to a ton of free resources, activities and support. Be sure to take advantage of these free wellness activities before you graduate.

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Wellness tips for a new academic year

Anonymous — Wed, 23 Aug 2023 21:06:29 +0000

Wellness tips for a new academic year Anonymous (not verified) Wed, 08/23/2023 - 15:06

The start of a new school year is ripe with possibilities. It’s the perfect time to start strong in all aspects of your life as a student. As you begin another school year, consider ways to build community, focus on staying healthy, tap into campus resources and create good habits.

�鶹��Ѱ��Boulder offers many ways for students to find support through programs, departments and other resources. Whether starting your first year of undergrad, wrapping up your graduate degree or anywhere in between, you can find support to help you thrive academically and personally.

Dealing with change

Each year of college comes with changes and sometimes challenges. In some cases, the change is significant, like living with roommates for the first time or transferring from a different school. Other times the change is small, like starting a new on-campus job or adjusting to a new class schedule. Whatever the transition, you can take steps to prepare for possible changes and find support when needed.

If you need help preparing for the new academic year, consider meeting with a peer wellness coach. Peer wellness coaches are trained students that can help you navigate academics, create a routine, connect with campus resources and access peer-to-peer support.

If you are stressed or homesick, it’s important to stay connected with a support system. This can include family, friends, your RA or a mental health professional at Counseling and Psychiatric Services (CAPS). They offer free drop-in sessions, consultations, workshops and interpersonal process therapy groups that can help you navigate a number of concerns.

Staying active

With the start of a busy school year, finding time to stay active and connect with others can feel challenging. Setting aside time to be active can benefit not only your physical health, but your mental health as well. This year, consider joining an intramural sports team, participating in a fitness class at the Rec Center, signing up for small group training courses or finding a student organization where you can meet others who share your hobbies.

Often, students who get involved and feel like they belong at �鶹��Ѱ��Boulder experience improved well-being and academic performance. Check out all the Rec Center has to offer to have fun and take care of yourself.

Academic support

Start strong academically by creating a routine and staying on top of class expectations. Avoid falling behind by attending scheduled classes, reviewing your syllabi, going to office hours and completing assignments on time. College is rigorous, and it can be challenging to catch up if you fall behind. Ask for help early and tap into tutoring resources to avoid a problem later in the semester.

If you find yourself struggling with the stress of school, you can find support from a dedicated mental health provider within your college and school through the Embedded Program. They’re available to support you with a variety of concerns.

Staying healthy

Germs can spread quickly, especially on college campuses. You can do your part to stay healthy by practicing good hygiene and other healthy habits. Remember to wash your hands frequently, especially before eating and after using the restroom. It’s also important to drink plenty of water, eat balanced meals and get seven to nine hours of sleep each night.

Staying current on vaccines can also help protect you against common illnesses like the flu, meningitis, HPV and more. Wardenburg Health Center provides free flu shots to all �鶹��Ѱ��Boulder students. You can also schedule an appointment to get additional vaccines.

If you do get sick, Medical Services offers primary care appointments for all students, regardless of their insurance plan. You can also stop by the Wellness Suite on the third floor of Wardenburg or order a Buff Box to your residence hall to get free cold and flu supplies, like honey sticks, tea, cough drops and more.

Make the most of wellness events

Health & Wellness Services hosts a variety of events to help students practice self-care, create healthy habits and find connections on campus. Check out all the upcoming events for the semester.

Get connected with resources

If you’re feeling overwhelmed or struggling, you’re not alone. There are plenty of resources on campus that can help.

If you or someone you know is experiencing a mental health crisis or needs urgent, same-day support, please call Counseling and Psychiatric Services (CAPS) at 303-492-2277. You can also visit the Emergency & Crisis Care page for additional resources and support.

Student Wellness Experience

All students are invited to join Health and Wellness Services on Wednesday, Sept. 13 for the Student Wellness Experience. This interactive fair will feature a variety of demos and activities, including painting, F45 and CrossFit, meditation sessions and much more!

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