The final month of the semester can feel like a pressure cooker. Assignments pile up, final exams loom, and the anxiety about doing well can feel overwhelming. But often, it’s not just the workload that gets to us — it’s how we think about the workload. The way we interpret challenges and setbacks can increase our stress and leave us feeling stuck. Here are eight common “unhelpful thinking styles” that might be making this last stretch harder than it needs to be.
- All or nothing thinking
You might catch yourself saying, “If I don’t get an A, I’ve failed.” This kind of black-and-white thinking leaves no room for nuance or growth. In reality, doing your best under the circumstances is a success. Progress, not perfection, is the goal. - Overgeneralizing
One tough assignment doesn't mean you're doomed. But thoughts such as, “I always screw up,” or “Nothing ever goes right for me,” can quickly take over. Try to pause and ask: Is this really true all the time? Or is this just one moment? - Mental filtering and disqualifying the positive
It's easy to focus only on the one mistake you made and ignore everything you did right. Be careful not to discount good things. Make space to recognize your successes, no matter how small — they count. - Catastrophizing
One poor grade doesn't ruin your future, but thinking, “This will destroy my GPA and my whole career” can make it feel that way. These thoughts can spiral quickly and amplify your stress. The truth is one setback doesn’t determine your entire future. - Emotional reasoning
Feeling anxious doesn’t mean you're failing. Emotions aren’t facts. Just because you're overwhelmed doesn't mean you're not capable or intelligent. - “Should” statements
“I should have started earlier.” “I must be more disciplined.” These thoughts often add guilt and frustration without helping. Shift to “I’d like to…” or “Next time I’ll try…” This kind of language empowers instead of punishes. - Labeling
Calling yourself “stupid” or “a mess” doesn’t motivate — it discourages. You’re not a label. You’re a person learning and growing. - Personalization
If a group project went badly, you might blame yourself entirely. Or if someone else is upset, you might think it’s your fault. Remember: not everything is within your control. You’re responsible for your actions, not the entire universe.
The last month of the semester is tough, but it doesn’t have to wreck your mental health. Start by noticing how you talk to yourself — and challenge the thoughts that keep you stuck. You’ve made it this far. That’s already proof of your resilience. If you’d like to learn more about strategies to address these unhelpful thinking patterns and learn skills to cope with distressing emotions, register for our workshops here.
You’ve got this!