Having a hard time coping as finals approach? Here are CAPS’ top 5 tips for managing stress, anxiety, and burnout in the remaining weeks of spring semester:

1. Take care of “the basics”: sleep, eating, and exercise. Yes, we know how hard it is to get enough sleep, eat well, and stay active! But if you are not getting your basic needs met, it will be harder to manage stress, anxiety, and mood.

2. Prioritize, prioritize, prioritize! Sometimes there is too much on your plate to get it 100 percent done. Decide where to start by making a priority grid instead of a to-do list: The grid will have four squares, organizing your tasks by both deadline and importance. Focus on higher importance tasks with shorter deadlines first (e.g., something worth more points or necessary to graduate) and other tasks later.

3. Pick one or two “high-gain” self-care tools and do them every day or at least every couple of days. These are the activities that give you the most bang for your buck: Maybe it’s taking a short walk or jog, texting your best friend, or doing some deep breathing. Each person is different in which self-care activities help the most.

4. Alter your perspective. If all the things you have to do feel overwhelming, try focusing on one step at a time. If you are feeling tired and burned out, try looking ahead to how good it may feel when you have completed the semester.

5. Focus on what you have control of and not what you do not. Work on accepting the things you can’t control — this doesn’t mean liking them or pretending things are OK if they don’t feel OK; it just means seeing things as they are. Take action toward things you can control, and try not to worry about things outside of your control.

The end of the school year is coming soon, and this can bring a mix of emotions. No matter what your situation looks like, this can be a good time to think ahead about your mental health over the summer.

What do you need to feel mentally healthy this summer? It could be spending more time with friends or family, starting an interesting job or internship, exercising more, participating in sports and hobbies you have not previously had time for, practicing meditation, doing breathing exercises, or journaling. Maybe you wish to start or continue therapy. 

Summer therapy options for USF students vary, depending on a few factors. USF students who are taking summer classes are eligible for therapy through CAPS during any week in which their USF classes are occurring. If you aren’t taking classes at USF or are seeking more consistent therapy this summer, CAPS or the Office of the Dean of Students can help you find an off-campus therapist, either through your insurance or at a low-cost clinic. Get in touch if you would like CAPS’ help figuring out what option may work best for you, or check out our off-campus referrals web page.