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Your Healing Space: Ending Strong and Recovering During Break

Richard Chin - Wednesday, December 3, 2025
 Events 

Wellness @ Columbia

Your Healing Space is embracing a new, longer-form format to share more detailed information with the Columbia community. This month's edition is focused on how to wrap things up this semester and use your break wisely.

W@CSubmissions
We want to hear from you! Send us your thoughts on wellness in word or visual form. Select submissions will be shared in future W@C communications. Email Richard your submissions - rchin@colum.edu 

Notes from the Life Coach, Managing Finals, and Recovering During Winter Break

There are just a few days left in Fall Semester 2025 and Finals are here. This month's W@C brings you a guide to planning your finals week out from Lauren Targ, our Academic Life Coach, some thoughts on managing stress from finals, and ideas about how you might plan to use Winter Break. 

If you want to learn more about Lauren or schedule an appointment with her, visit the Academic Life Coaching website here: https://students.colum.edu/academic-services/coaching/

To meet with a staff at the Center for Student Wellbeing, visit the Decompression Space or check out our site here: https://students.colum.edu/studentwellbeing/

Finals Week Plan: You’ve Got This!

Notes from the Life Coach

It’s here… it’s clear… the end of the semester is near.
Take a breath. You are absolutely capable of finishing strong.
Whether you’ve been organized all semester or you’re just now pulling things together, the key is making a plan and sticking to it.

 Step 1: Get Everything in Front of You

  • Make a list of every assignment, project, exam, and due date for each class.
  • Put this list somewhere you’ll see it every day:
    • On your wall
    • In your digital calendar
    • In your planner
  • Seeing the whole picture reduces stress and keeps you accountable.

 Step 2: Break It Down — One Course at a Time

  • Don’t try to tackle everything all at once.
  • Choose one class, list what needs to be done, then move to the next.
  • Progress comes from steady steps, not panic.

 Step 3: Create a Daily Schedule (Consistency = Calm)

  • Map out your day hour-by-hour, including meals, classes, and rest.
  • Choose study locations that aren’t your bed—library, studio, student lounge.
  • Example:
    • 7:00–8:00 AM – Wake up, get ready, breakfast
    • 8:30–10:30 AM – Focused study session (specific class)
    • 10:30–12:30 PM – Class
    • 12:30–1:30 PM – Lunch
    • 1:30–3:30 PM – Study session / Library
    • 3:30–6:20 PM – Class
    • 6:30–7:30 PM – Dinner
    • 7:30–10:30 PM – Study session / Dorm lounge
  • Print it, screenshot it, or tape it to your desk—whatever helps you follow it.

Step 4: Protect Your Study Time

  • Plan short breaks (10–15 minutes).
  • Stay off social media until the study block is done—future you will be grateful.
  • Try the 25/5 method: 25 minutes focused, 5-minute break.

 Step 5: Rest Like It Matters (Because It Does)

  • All-nighters feel heroic… until you sleep through your final.
  • Aim for 7–8 hours of sleep and keep a consistent routine.

 Step 6: Use Your Resources

  • The Tutoring Center is open and ready to help—don’t wait until the last minute.
  • Study groups, writing support, and academic coaching are all there for you.

Step 7: Communicate Early

  • Reach out to your instructors if you’re stuck or confused.
  • Early communication = more support, less stress.

Final Thought

You don’t have to be perfect—you just have to be intentional.
Make your plan, trust your abilities, and take it one focused step at a time.
You are capable. You are creative. You are Columbian.

Let’s finish strong.

Lauren Targ, Assistant Director of Academic Services, Academic Life Coach


 

Managing Stress for Finals

Whether this is your first round of finals with us or your last, managing stress during finals can be difficult. Often all those wellness skills you've been practicing this semester go out the window. Here are some tips to consider as you're pushing through these last few days.

  1. Pay attention to your needs: Your body needs sleep, food and water to function. As much as it might be tempting to neglect these basic needs in hopes of cramming work in, the effeciency and quality of your work will suffer if you do that, even for brief periods.
    • Bring snacks to your cram sessions
    • Take power naps if you're staying up late
    • Go easy on the caffeine - try eating a light meal to help stay alert
  2. Try to work with someone: Having a study buddy can help keep you on task, and if they are in the same course as you, may have absorbed things you didn't and vice versa.
  3. Break things down: If you procrastinated and now you've got to get a big assignment completed, it can be overwhelming to look at the end goal. Break it down into smaller parts and focus on its individual components.
  4. Take breaks: Even when you are feeling productive, it's important to take breaks. Take 5 minutes to check in with yourself, see if you need a snack or bathroom break, do some breathing exercises or stretch your legs for a moment.
 
 

Recovering During Winter Break

Once finals are submitted and the stress of the semester suddenly leaves, you might find yourself in a few different places before Spring 2026. Visiting home, not visiting home, meeting your partner's parents, or trying to get lots of hours at your job for some extra cash in the Spring. Whatever you are doing, we hope that you will take some time to reflect and care for yourself and your needs. 

Make a Rough Sketch of Your Time Off
If you're not taking a J-Term course, you'll have a lot of time between semesters which can feel like a lot until it's over. If there are things you know you want to do to refresh yourself, be sure to plan it out so you don't miss your opportunity. Similarly, if you don't have a lot going on, this time can feel like the doldrums. Try setting something for yourself each week to help you keep track of the time and have something to look forward to. It doesn't have to be a big event, just something you enjoy and will help you recharge. 

Prepare Yourself for the Holidays if You Celebrate
If you are going to a holiday celebration and you think it will be stressful for you, take some time to think through what will make it better. Are there boundaries or limits you need to set for yourself? Are there people you can vent to there? Are there people you can call or text? How can you excuse yourself for a break or to leave if you're overwhelmed? 

More to Consider
The break can feel recharging or draining, check in with yourself and see how you are feeling. If you want more tips, check out the articles linked below. If you need some support, know that you will have access to TimelyCare even when campus is closed and when you are out of town. 

How to Deal with Stress and Depression During the Holidays
Tips for Managing the Holiday Blues
20 Holiday Tips for Dealing with an Unaccepting Family
 

Highlighted Events This Month

If you would like to have your event highlighted in the next newsletter, please contact Richard: rchin@colum.edu. 

Events
Wednesday, December 3
Start End   Event         Location
1:00pm 5:00pm ISSS December Coffee Chat and Open House Private Location (sign in to display)
1:30pm 3:30pm Co-Create Café Private Location (sign in to display)
2:00pm 3:00pm Scholarship Application Office Hours Columbia Central | 600 S Michigan Ave, Suite 301
4:00pm 5:00pm Queer and Trans Craft & Chat Private Location (sign in to display)
6:00pm 8:00pm Staff v. Students Private Location (sign in to display)
Thursday, December 4
2:00pm 4:00pm Spill the Tea Private Location (sign in to display)
3:00pm 3:45pm How to Columbia: How to talk to your professors Private Location (sign in to display)
Monday, December 8
5:00pm 8:00pm Library Café Private Location (sign in to display)
Wednesday, December 10
1:30pm 3:30pm Co-Create Café Private Location (sign in to display)
Friday, December 12
1:00pm 3:00pm Holiday Hideout Pop-Up Private Location (sign in to display)