By: Celeste Pantoja
On Nov. 19, the Booth Wellness Center held their annual Decompress & Stress Less event. Students were welcomed by therapy dogs, free donuts and cups of hot cocoa at the Holland Centennial Commons Library.
The free gathering invited students to pause, catch their breath and learn some practical stress management tools before finals. The event featured warm drinks and arts and crafts stations, where students could simply relax.
Here are some tips from wellness specialists and fellow students to help you stay grounded before final exams.
Prioritize sleep
Jenny Lee, staff psychologist who has worked at the Booth Wellness Center for five years, said students often sacrifice sleep and that’s one of the worst habits.
“The No. 1 thing I tell students is sleep,” Lee said. “Sleep helps with memory retention and information retrieval. If you cut sleep, you cut your ability to perform.”
She also stated that the BWC is the busiest at the semester’s start, midterms and especially during finals week.
Lee warns against using a phone as a “break” and instead suggests short bursts of movement. “If jumping rope for five minutes helps you reset, do it,” she said.
Meet your basic needs before you study
BWC nurse practitioner Staci Steed said that students often dive into long study sessions without checking fundamental needs.
“Make sure your basic needs are met,” Steed said. “Ask yourself, ‘Am I hungry? Am I tired?’ A calm environment and basic comfort make studying easier.”
She encourages students to practice some simple but efficient self-care tips: sleep well, eat balanced meals and stay hydrated before heavy exam preparation.
Understand healthy vs. unhealthy stress
Steed said that not all stress is bad, but it becomes harmful when it starts affecting daily life.
“Normal stress pushes you toward goals,” she said. “Unhealthy stress is when you don’t have the coping skills to move through it without major parts of your life suffering.”
If your sleep, appetite or relationships are suffering, that’s a sign it’s time to reach out for support.
Lean on community and connection
Laisha Noyes, a senior bioinformatics major from Texas, said the uncertainty of finals causes her the most stress.
“What stresses me out the most is the unknown, if it’s cumulative, you don’t know what to focus on,” she said. “And if it’s one chapter missing, something small can hurt your grade.”
Noyes said she handles her stress by setting specific study times, and gives herself windows to work instead of worrying 24/7.
She said that studying with friends and taking downtime with her two cats helps. After finals, she said the first thing she does is take a nap and then heads home for a break.
The Booth Wellness Center encourages students to start building healthy routines now. Sleep more, take meaningful breaks instead of doom-scrolling, and ask for help when needed. Visit the center at 1037 E. 100 S., call 435-652-7755 or check wellness.utahtech.edu for more support.
