Stress Busters: How to Tackle Midterms

As we approach midterm exams, test-related stress and anxiety become common challenges faced by students, especially online learners who may be balancing school with work, family time, or other obligations.

According to Shane McFarland, coordinator of WSU Global Campus’ Health and Wellness Online program, there are many time-tested and research-backed methods that students can utilize to promote success at midterm exams, as well as to support their health and wellbeing year-round.

“Stress is always a challenge in our busy day-to-day lives, but especially around test time. If you are experiencing stress and anxiety, just know that you aren’t alone,” he said. “A lot of students struggle with this. But the good news is that there are a lot of strategies that demonstrate proven results to reduce this stress and increase your confidence and wellbeing, both during the test and in general.”

Below are some methods McFarland recommends to get a handle of stress and conquer your midterm exams.

Before Midterms

McFarland says that one key to success in reducing stress is preparation in the days leading up to midterms.

“We tend to focus on the day of the test, but there is a lot you can do leading up to midterms that can mentally and physically prepare you, reduce your stress and anxiety, and promote your overall wellbeing,” said Shane. “Many of these are just good practices and habits to have in general.”

Get Enough Sleep

The more well-rested you are before midterms, the better. Whatever constitutes a good night’s sleep for you, try to get it at least the day before your test. The whole week before the test is even better! Getting enough sleep will help keep your mind sharp for the test, but it’s also a great starting point for reducing stress and promoting overall wellbeing.

Try Exercising

Physical activity is a tried-and-true technique to reduce stress in your everyday life. Whether it’s taking a morning walk, hitting the gym, or joining a weekly spin class, regular exercise is great for stress reduction, as well as for supporting your overall health and wellbeing.

Global Campus offers some resources to help you along the way, including the CyberCoug Fitness Club, which reimburses students for gym memberships and other costs. McFarland also holds a weekly Core and Abdominal Exercise Class virtually every Thursday at 2:05 p.m. PT.

Practice Meditation and Mindfulness

Calming meditation and mindfulness techniques are a time-tested ways to reduce stress. In the days leading up to your test, use deep breathing and other simple techniques when you are feeling stressed.

Want to learn more? McFarland hosts a virtual Stress Reduction and Mindfulness Meditation session every Tuesday at 2:05 p.m. PT.

Take Care of Your Mental Health

An important step in reducing stress and anxiety is directly addressing any outstanding mental health issues that you may be experiencing. As well as being a part of your overall wellbeing, resources like counseling can help you focus and quiet your busy mind in preparation for important occasions like midterms. If you aren’t already getting the counseling that you need, WSU Global Campus S&A fee-paying students have free, 24/7 access to virtual care services with TimelyCare, a virtual health and wellbeing platform designed for college students. Scheduled counseling, self care content, on-demand emotional support, and a peer community are among the many mental health resources available through this service.

Don’t Cram for the Test

According to McFarland, recent research shows that students retain more information when they spread out study sessions over an extended period of time, so don’t wait until a day or two before the test to cram all your studying in. Instead, carefully plan study sessions out in the week leading up to the test to cover all the material you need to know. Alongside promoting information retention, this also reduces stress and anxiety created by waiting until the last minute to study.

The Day of the Test

Now that you’ve prepared in the days leading up to it, it’s time to tackle test day.

“I try to view test day as a celebration of knowledge and the spirit of growth,” said McFarland. “A positive attitude, plus some pre-planning and simple tips, can really go a long way.”

Work Out the Morning of the Test

Get your blood flowing and your mind focused for the test with a run, workout, or other exercise activity of your choice.

Do a “Page Dump”

In just a few minutes, write down a few important items you want to remember for the test. Getting them down on a page can help you organize your thoughts and retain facts better after the test starts.

Fuel Your Brain

Be sure to eat a high-protein meal before the test. This way, you can avoid distracting hunger and keep your brain alert and active.

Follow a Plan and Be on Time

As you start the day, make a plan for everything you need to get done before the test starts. Make sure that you are in your seat and ready to go at least 5-10 minutes before the test so you can relax and mentally prepare.

Take a Deep Breath

Remember: you’ve got this!

About the Author

Jeff Willadsen is the Digital Content and Communication Coordinator for WSU Global Campus. Before being hired at WSU in 2018, he worked as a photojournalist and public affairs specialist in the US Navy. He earned his Master’s in Strategic Communication online through WSU Global Campus while still active duty in the Navy, illustrating its value as an effective and flexible higher education option for working adults.