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The end of the semester can feel both exciting and exhausting. You may be wrapping up classes, getting ready for final exams, and looking forward to a break. However, for some even once that last exam is done, the stress may not fade away entirely. Winter break is often framed as a time for rest and recharge, but it can also bring its own stress and loneliness. Whether or not you are going home for the break, you will likely be balancing new dynamics in your family system, friendships, and relationships, and it is important that we find ways to manage stress and support meaningful connection during this time. 

Especially at the end of the semester, as you are juggling multiple responsibilities, it’s common to feel higher levels of stress. According to the American Psychological Association, stress impacts “nearly every system of the body, influencing how people feel and behave” (APA, 2018). Common symptoms can include exhaustion, negative emotions, sweating, shortness of breath, difficulty sleeping, and a tendency to withdraw from others. When stress is high, it can also be very tempting to isolate, pulling away from family and friends to devote more time to studying or meeting deadlines. While the impulse to camp out in the library alone is understandable, research constantly shows that one of the strongest predictors of positive coping includes having a strong support system. So, how then, do we start coping with stress both at the end of the semester and throughout our winter breaks? 

One of the first ways to start coping with stress is to begin by acknowledging the pressure you may be under. Even before breaks start, try to recognize when you are feeling stressed, acknowledge the stress, and offer yourself some self-compassion (e.g., "It's okay that I am feeling stressed because there is a lot for me to do now”). After acknowledgement, try asking yourself through a self-compassion voice what would be helpful for you to find balance during this stressful time. For example, you might consider scheduling in time to have a meal with friends during final exam week to have time together before the break. Planning rest and community connection time as you plan study time can not only help cope with stress, but can offer a sense of balance to     carry with you into the winter break. 

After that last exam is finally behind you, you may feel a sense of relief. The semester is over and the break has officially begun! But this transition can also bring up unique feelings of stress. For example, if you are staying on campus, you might feel stress as a result of decreased social support or a big shift in routine when you don’t have classes to give your days structure.

Stress during this period might show up as increased negative emotions (e.g., isolation, sadness, and anxiety) or a noticeable drop in motivation to engage in activities during the break.  To manage this stress, consider creating a sense of routine for yourself that includes intentional self-care strategies that will help you feel more connected and grounded. This might include connection with others (e.g., calling friends or trusted family members), exploring your surroundings (e.g., going on walks, participating in community events around campus, or volunteering with organizations in town), and finding hobbies, either new or old, to engage in.   

Going home for the holidays can also bring its own unique stressors. Family dynamics may feel different for you as you continue to change in college; boundary setting may feel more challenging when everyone is back home for the holidays; and you may feel pressure to spend time with everyone at home during these shorter breaks. Here, coping with stress might involve gently communicating your needs to your family and friends. This might include setting aside time for yourself while still showing appreciation for your family or friends' desire  to reconnect, and finding a balance between what others hope for and what you genuinely need to enjoy your break. 

Consider what healthy boundary setting in your family looks like and how you can integrate in self-care that worked at college during your time at home. This could mean taking time to call your friends, stepping away for a breather when needed, or giving yourself empathy as you establish a new routine at home. 

Ultimately, whether you stay on campus or return home, winter break can be a meaningful  time for reflection. Try setting aside a little space to consider what worked well for you this past semester and what didn’t, and you’d like to prioritize as you move into the next semester. Oftentimes, these reflections are easier to do with academic performance (e.g., classes and study strategies that you want to change), but it can be just as valuable to reflect on the other parts of your college experience as well. What are your priorities for self-care and stress management for next semester and how can you continue to lean on your social support during this journey in college?