Make the Most of Finals with the Least Amount of Stress

Photo/Kristinn Ingvarsson

Translation: Julie Summers

A Few Tips from the University of Iceland’s Student Counselling and Career Centre

The end of the spring semester is fast approaching, and final exams are upon us. The end of the school year is cause for celebration, but it’s also important to know that it will probably be demanding and stressful at times. This should be a happy season, with students showing off what they’ve learned. For both undergraduate and graduate students, just making it this far is an achievement. It’s a good idea to consider some steps you can take to maximize your productivity and happiness during this time while minimizing your stress.

Throughout your university career, it’s important to engage in constructive self-talk, adopt a positive mindset, and develop a good attitude and healthy habits. This is even more true during demanding periods like final exams. It’s good to recognize what is within your control and what is outside of your control. For instance, you cannot control testing practices or the format of exams; however, you can search out information on how exams will be organized and check your syllabi to learn more about the grading criteria for each class. You can control your attitude toward exams and how you spend your time preparing for them, and you can learn to control your stress level. You have to come to terms with the things you cannot change and find ways to cope with whatever is causing you stress. It’s important to take good care of yourself. Here are a few ways to do that.

Engage in constructive self-talk instead of criticism

It’s important to pay attention to how you talk to yourself. Have you mastered constructive self-talk? In other words, have you noticed the positive things you’ve achieved this semester? For instance, have you attended most lectures, gone over most of the reading material, and submitted all your assignments? With constructive self-talk, the focus is on the success you’ve already achieved and your ability to tackle projects and exams. Or are you zeroing in on the negative, like the material you haven’t gone over or the things you feel like you don’t know yet? Choose to build yourself up and be positive!

Reexamine your attitude

What’s your view on exams? Do you feel like you can’t demonstrate all your knowledge and abilities? Do you think exams are a measure of your success as a student? Or do you view exams as one aspect of the grading criteria that gets you closer to your ultimate goal: finishing your studies in an area you find interesting and using your education in your future career? If you get bored reviewing course material from this semester, take the opportunity to shake up your attitude about school. Find new ways to study the material. Exams are an opportunity to learn even better, understand more deeply, and cultivate stronger abilities. 

Reexamine your habits

It’s also good to consider your own study habits. What methods do you use to study for exams? Where do you study and with whom? Are these habits useful when it comes to studying for exams? Are you prepared to try new methods? It may prove helpful to get a new perspective by discussing the course material with your fellow students. Your study environment matters, and you may want to consciously choose a new place to study so as to distinguish between your school life and your personal life.

Practice mindfulness

Be in the here and now, and don’t dwell on what’s in the past. Many students are familiar with “I should have” thoughts: “I should have read more,” “I should have studied more,” etc. You cannot change what‘s in the past, like how you worked and studied throughout the semester. It’s much more productive to think, “What can I do now, and what am I going to do?” During finals, take time to relax every day. You can listen to some calming music and do some relaxation exercises. There are a bunch of apps that can help you practice mindfulness and relaxation, like HappApp.

Set realistic expectations for yourself

Perfectionism is a major stressor. If you’re a perfectionist, your thinking may be distorted and irrational. Try to push away unrealistic expectations and thoughts that you’re not doing a good enough job. Evaluate yourself honestly and use the insights you gain about yourself and your academic strengths.

Dear students, we hope these tips will help as you prepare for exams. The Student Counselling and Career Centre has all kinds of useful digital resources that you can find at www.hi.is/nshi. We wish you the best of luck. Don’t hesitate to reach out to us via webchat or phone. We’re also available for virtual meetings on Teams or Zoom, and we encourage you to follow us on Instagram and Facebook.

Email: radgjof@hi.is

Phone: 525-4315

Webchat is available on the UI home page

Facebook: @nshiradgjof

Instagram: namsradgjofhi

Website: https://english.hi.is/student_counselling_and_career_centre