Five ways to de-stress during (and after) midterms

By Grace Bonamico

Midterm season hits hard, with long nights, early mornings, endless notes, and too much caffeine. Whether you’re in the middle of exams or finally crawling out the other side, finding ways to decompress can make all the difference. Here are five ways to manage stress both during and after midterms, so you can stay grounded while it’s happening, and actually recover when it’s over.

1. Step Away from Your Desk (Even Briefly)

When you’ve been staring at a screen or a stack of notes for hours, your brain hits a wall. Take short breaks to reset, walk outside, stretch, or grab a snack that’s not instant noodles. Even ten minutes away can help your mind absorb what you’ve studied. After midterms, those same breaks can help you transition out of “cram mode” and back into everyday life without crashing.

2. Keep Moving, in Any Form

Physical movement is one of the fastest ways to reduce stress hormones. During midterms, fit in small bursts of activity, a quick dorm-room stretch, a jog around campus, or just pacing while you review flashcards. Once exams are over, reward yourself with a full workout, a dance class, or a long walk to clear your head. Your body (and your focus) will thank you.

3. Expert Advice: Create the Ideal Conditions for Your Brain to Work

Hajra Naeem, Five Towns College’s Mental Health Counselor, emphasizes the importance of taking care of your body and mind during high-stress weeks like midterms. Her advice highlights how simple habits can have a significant impact on performance and well-being:

“First and foremost, during exam week, make sure you are sleeping well, eating a balanced meal, and staying hydrated. It [the tips] sounds basic, but that still doesn’t diminish the importance of creating the ideal situation for your brain to work. Secondly, I encourage all students to meditate before an exam. Boxed breathing is a great short exercise to help you calm your nerves and find your center. You know more than you think. Meditation is a great way to cancel out mind noise and choose the right answer instinctively. Finally, time management is crucial to create mental clarity. Avoid perfectionism, procrastination, and pleasing others when your plate is already full, and finally stay away from digital distractions.”

Boxed Breathing Steps:

1. Sit or lie in a comfortable position.

2. Inhale slowly through your nose for a count of four.

3. Hold your breath for a count of four.

4. Exhale slowly through your mouth for a count of four.

5. Hold your breath again for a count of four.

6. Repeat this cycle for as long as desired.

4. Prioritize Real Rest

Cramming might feel productive, but sleep-deprived studying rarely sticks. During midterms, set a bedtime that gives you at least a few solid hours of rest, and you’ll think more clearly the next day. After midterms, catch up on sleep without guilt. Take that afternoon nap, sleep in a little later, and let your body fully recharge before diving back into your routine.

5. Reconnect with What Makes You Feel Like You

Midterms can shrink your world down to textbooks and to-do lists. Make time for something that reminds you who you are outside of school; meet a friend for coffee, rewatch a favorite movie, play your instrument, or bake something just because you can. After exams, lean into those moments even more. They’ll help you reset and remind you that life’s bigger than grades and deadlines.

The Takeaway:

Midterms test more than your knowledge; they test your balance. You don’t have to wait until the stress is over to take care of yourself. By mixing small, intentional breaks into your routine now, and giving yourself space to unwind afterward, you’ll recover faster and come back stronger for whatever’s next in the semester.