Stressed Out About Finals? A Psychology Professor Shares What Works

April is Stress Awareness Month, and a time to recognize the impacts of stress on mental and physical health. It’s also a time to encourage reflection about healthy ways to cope, like mindfulness, exercise, rest, and leaning on social supports. 

With LDOC on the horizon, that means final exams are also around the corner. If your stress level is rising, you’re likely not alone. 

Few people understand this moment better than Bridgette Hard, Professor of the Practice of Psychology & Neuroscience and Director of the BRITE Lab.   

Hard’s research explores how people learn and perform under stress, using insights from psychology to inform better teaching practices and improve student experiences. Each year, she teaches the flagship Psych 101 course to more than 600 Duke students, in what is often their first deep dive into the discipline. But Hard doesn’t just teach psychology, she applies it to the real challenges students face every day.  

We asked Hard to share her perspective on why finals can feel so intense and provide some practical advice on how students can manage exam stress in ways that support both wellbeing and academic performance. 

Why does finals week feel so intense and what’s happening psychologically? 

Finals are stressful because they combine two things that reliably trigger stress: high importance and uncertainty. Multiple high‑stakes exams and assignments happen all at once, and students care deeply about doing well, often while juggling end‑of‑year transitions like moving out or summer plans. 

Stress is usually helpful. It’s a signal that something matters and can energize your brain and body to take action. But stress also uses energy — which is why self‑care matters. I think of self‑care as anything that helps you reach your goals, whether that’s sleep, exercise, time with friends, or practical steps like planning your study schedule or organizing your workspace. 

What are three practical, evidence‑based ways to manage stress during finals week? 

1. Reframe your stress. 
Start by identifying the deeper purpose behind your stress by completing this sentence:  

“I’m stressed about _____ because I care about _____.”  

Connecting stress to your values helps you see your work as an opportunity or a challenge, rather than a threat, and makes it more likely that you will take productive action. 

2. Make a realistic plan. 
Your plan should include time to tackle your work and to engage in some self-care. Start early, work in smaller chunks and schedule breaks. Students feel less burned out when they pace themselves and build-in time to recharge. 

3. Choose self‑care that makes you feel better. 
Prioritize sleep, movement, enjoyable distractions and time with people you care about. Finals don’t have to be joyless. Small moments of fun can make you more focused and efficient. 

Personally, I make sure I’m getting enough sleep and I take my mind off work by watching a great movie or exercising. 

When students feel overwhelmed by things they can’t change, how can they shift their mindset? 

When work piles up, it’s easy to feel like you’ve lost control. It helps to remember what you do control. Most of what causes us stress in academic life are challenging tasks that we chose for ourselves. You chose to come to Duke. You chose to enroll in certain classes. You chose to take on certain extracurriculars. And why did you make those choices? Probably for the same reason that people choose to do all sorts of challenging, uncomfortable things like running marathons or climbing mountains: to help you grow. Of course it’s not easy, but you still get to decide how you prepare, when you ask for help, and how well you take care of yourself so you have the energy to keep going. 

Why is it important to talk openly about stress and when should students seek additional support? 

Talking about stress reminds you that you’re not alone. Everyone working toward meaningful goals feels stressed sometimes, yet students can be embarrassed to admit when they are feeling stressed, fearing others may perceive that they “don’t have what it takes” to be successful. 

What’s not helpful is turning stress into a competition or glorifying burnout — that just perpetuates the myth that to be successful, you have to be overworked. I encourage students to talk to each other about what is causing them stress, and to help one another think through how to handle it appropriately and find effective forms of self-care.  

If stress ever feels like it’s consistently out of proportion to the situation, lasts longer than expected, or leads to coping in harmful ways like avoidance or substance use, then it may be time to seek extra support. 

What’s one thing you hope every Duke student remembers during finals week? 

Finals are an opportunity to learn and grow. Beyond demonstrating your knowledge and skills, they’re a chance to practice building a healthy relationship with stress and learning how to work with it to reach your goals. Knowing how to harness and utilize your stress effectively will help prepare you for all sorts of challenges that life throws your way.