No time brings stress and anxiety quite like exam season. With classes, projects, and deadlines piling up, it’s easy to feel overwhelmed. Having a strong support system and knowing how to use that support is important. Remember, what you’re experiencing is often shared by your peers and together you can make it feel a little bit lighter.
Recognizing signs of distress
Most people show outward signs that may alert yourself or your peers you may be in distress. It’s important that you watch for common warning signs during finals season. Warning sides include:
- Lowered self-worth or confidence; feeling like a burden; feeling hopeless
- Less attention to personal hygiene
- Changes in mood
- Eating or sleeping more or less
- Using alcohol or drugs more frequently
- Not showing up for obligations such as classes or group meetings
Responding to yourself
Take a deep breath if you notice warning signs in yourself and remember that you are not alone in your experience. Self-care and mindfulness exercises can help reground yourself. Try one of the following exercises:
- Journal for 5 minutes about what you are feeling in that moment.
- Ground yourself using your senses to find: 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.
- Take a break and go outside. Spending as little as 10 minutes in nature can boost your mood, reduce stress, and enhance focus.
If you do not notice a difference, you may want to consider seeking help from UHS.
Responding to your peers
Offering help, encouragement, and a listening ear can make a huge difference in a friend’s mental health journey. Aim to listen without judgment and remind them they’re not alone. Sometimes your presence can be more impactful than advice. Approach the conversation with curiosity and empathy:
- “Hey, I’ve noticed you seem a little down, want to talk?”
- “I’m worried about you because…”
- “I noticed you’ve been skipping class. Everything okay?”
Pro-tip: Approach the conversation directly and honestly by naming the specific warning sign you have recognized. Always conclude your conversation by asking for permission to follow up or check in again in the future.
Know where you can receive support
There are several mental health services and resources available on campus to turn to.
- 24/7 Mental Health Crisis Line: Available for immediate crisis support at any time by calling 608-235-5600 (option 9). This line is available to use for yourself or if you are concerned about how to help a peer.
- Uwill: Free virtual counseling for students. Appointments with licensed providers are available every day including nights and weekends, often in less than 24 hours.
- Let’s Talk: Drop-in for one-on-one support with a UHS mental health provider every weekday. Sessions are 20-25 minutes and available on a first come, first serve basis.
- Online suicide prevention training: A one-hour training through Recognize, Respond, Refer can help you build skills to support your peers’ mental health.
- Thrive Online: A digital resource hub that can help you navigate common mental health concerns such as Test Anxiety, Procrastination, and Stress Management.