Deadlines, heavy workloads, and the pressure to do well can often make midterms an overwhelming time for students. Although some stress can be helpful for motivation, chronic stress can hinder cognitive function, focus, and well-being. Managing stress during midterms is vital to maintaining clarity and productivity. This involves mastering mental and emotional strategies to maintain focus and motivation.

The Effects of Stress on Performance

Stress is a normal biological response to demanding situations. However, prolonged or unmanaged stress can cause symptoms of anxiety, irritability, and reduced concentration. Additionally, studies have shown that excessive stress can hinder working memory, decision-making skills, and problem-solving skills. These are all required tasks for performing well in stressful environments. (Beilock & Carr, 2005). Recognizing signs of stress early allows time to implement effective learning strategies and succeed.

Cognitive Restructuring: Reframing Negative Thoughts

It’s easy to forget the impact that the quality of one’s thoughts can have on daily life. Cognitive restructuring is a stress management tool that involves identifying and reframing negative thought patterns. When feeling overwhelmed, it’s easy to experience irrational thoughts such as “I’ll never be able to finish everything,” or “I’m going to fail this exam.” Thoughts like this can increase anxiety. Cognitive restructuring involves taking these thoughts and adopting a more balanced perspective by analyzing the evidence behind these thoughts. Often when analyzing the evidence, students find that they have accomplished difficult tasks before and done well, providing them with more confidence to take on their midterms. (Beck, 1979).

Mindfulness and Stress Reduction Techniques

Meditation, deep breathing, and progressive muscle relaxation are highly effective in managing stress. Mindfulness practices such as the ones listed allow individuals to stay present and focus on the current task, rather than worrying about the future. Since these practices target the human body rather than cognitive thoughts, research has found that they increase emotional resilience and lower cortisol or stress levels in the body. (Shapiro, Astin, Bishop & Cordova, 2005).

Time Management: Breaking Tasks into Manageable Pieces

Effective time management is a critical skill during midterms. Research has shown that students that feel that they have more control experience lower levels of stress and do better on academic assessments. (Macan, Shahani, Dipboye, & Phillips, 1990). A common source of stress is feeling overwhelmed by a workload. By breaking larger tasks into smaller more manageable tasks may make students feel that their goal is more achievable. 

An additional way to do this is the Pomodoro Technique, which involves 25-minute work intervals followed by a short break. This allows students to maintain focus and prevent them from feeling burnt out. Prioritizing tasks by deadlines and creating a clear study schedule may help in feeling more capable and organized. There are many free customizable timers available for students to use online.

Visualization and Positive Imagery

Visualization is a cognitive technique that involves visualizing yourself completing an exam or any other stressful, high-pressure task, and performing well. This primes the brain to respond more effectively when faced with tasks such as midterms. Anxiety is reduced and students perform better as they feel more confident and more in control. (Taylor & Pham, 1996).

The Importance of Social Support

Support from friends, family, and peers often helps reduce the emotional burden of stress. Often, an outside perspective can help to prevent spiralling and excessive stress. Talking about stressful exams or assignments can make students feel less isolated and more comfortable. Study groups are a great resource as they offer emotional and practical support. Students can share ideas, discuss difficult concepts, and motivate each other. Taking short breaks as previously discussed is an excellent coping mechanism, but taking breaks with others can improve mood and reduce stress levels as well. (Brougham, Zail, Mendoza, & Miller, 2009).

Maintaining a Balanced Perspective

As previously mentioned, a healthy amount of stress can be a good source of motivation. However, maintaining perspective is important during midterms in order to prevent an excessive emotional toll. It’s important to remember that grades do not define self-worth, and one exam or project is unlikely to impact one’s future as much as one imagines. Excessive pressure can lead to burnout and in turn, a lower score than hoped for.

It’s important to cultivate a mindset based on growth where failures are viewed as learning opportunities instead of personal faults. (Dweck, 2006). Excessive self-criticism can take an emotional toll and reduce productivity. (Neff, 2003). A growth mindset, directed at self improvement and positive thinking, helps reduce anxiety and the fear of failure. It also builds long-term resilience. (Dweck, 2006).

Physical Health: A Foundation for Mental Well-Being

Maintaining physical health is important for overall well-being. Students should stay hydrated, eat balanced meals, and get adequate sleep in order to manage stress effectively, maintain focus, and retain information. Short walks and taking breaks to stretch during study breaks can maintain energy levels, helping students to focus throughout the day. (Salmon, 2001).

In Conclusion

Stress during midterms can take a toll on cognitive, emotional, and physical well-being. Techniques such as cognitive restructuring, mindfulness, and effective time management can significantly reduce stress and improve performance. These strategies can allow students to approach difficult tasks with confidence and resilience.