It's the "Finals" Countdown Tar Heels. 

Many of us have experienced a semester full of ups and downs from adapting to virtual class, to zoom hangouts, to turning our bedrooms into permanent workspaces.

You are not alone if you’re feeling anxious, irritated, or unsure about online finals. This is a new context for most of us. We believe you can be successful by taking care of yourself during the last week of class.
  • Get Sleep: Ideally get 8 hours a night. Try going to bed and waking at the same time each day.
    • But if you get out of sleep sync, a nap is one way to help improve cognition, mood, and memory. Keep it to 20-30 minutes to avoid continuing the cycle of difficult nighttime sleep. 
    • Create a sleep-friendly environment that is dark, cool, and quiet. An eye mask and fan for white noise can help. 
  • Eat Well: During finals, consume foods with lots of nutrients.
    • Try to make every meal and snack include protein, fat, and fiber.
    • Try to have fruits or veggies be at least half of what you eat at a snack or meal. The other half should be filled equally with grains and protein.
  • Move Around: Activity can help you retain material better than studying while sitting still.
    • Try going for a walk before reviewing notes.
    • Take frequent breaks from your desk to get up and move.
    • Try  a group fitness event offered by Campus Rec (see the calendar below).
    • Get outside too! 
  • Stay Connected: We’re all in this together and can continue to support each other during finals. 
    • Go for a walk and talk on the phone. 
    • Find quiet study areas to study with your roommates or quarinteam.
    •  Avoid stress competition.
    • Check-in with each other on a genuine level. 
      • Create space for talking about things outside of academics. Don’t compare or discuss grades. Take breaks to check in with friends and loved ones. 
      • Remember all you have accomplished thus far.
  • Stay Sharp: Create a study technique or routine.
    • For example: Work on a task for 25 minutes, then take a short, 3-5 minute break. After 4 sets of 25 minutes, take a longer, 15-30 minute break.
    • Minimize distractions during task time (silence your phone, and keep browser tabs to a minimum)
    • Other active study techniques like creating a study guide, flashcards, or study groups can be found at
  • Prioritize Self-care: Try including a passive and active self-care practice daily. 
    • Passive self-care could include taking your vitamins/medication, watching a movie, or doing a face mask.
    •  Active self-care can include mindfulness practices or movement (yoga, hiking, running, journaling). 

Healthy Virtual Haps 


MONDAY 11/16




FRIDAY 11/20



Instagram of the Week

Take a break from your school work and study sessions to do something you enjoy.

Whether that means going for a walk, doodling, jamming out to your favorite song or cooking a new recipe.  Be sure to take care of yourself and practice self-care this week!

You ask. We answer.


"Can I attend or host a holiday gathering safely?"

It is important to remember that we are still in a global pandemic and safety and spread are ongoing important considerations.  To keep yourself and your loved ones safe this holiday season. 

Remember the W's- Continue to wear your mask, wash your hands, and remain socially distanced. 

We know this holiday season is going to look different, and using these strategies can help minimize risk and keep you and your loved ones safer.

When attending a family gathering or celebration 
  • Bring your own food, plates, and silverware
  • Avoid going in and out of areas where food is being prepped
  • Minimize or eliminate shared condiments, sauces, and serving platters
  • Eat outside if weather permits
If hosting the gathering
  • Limit the number of guests
  • Have an outdoor meal with folks you live with or members of your bubbles
  • Disinfect surfaces frequently
  • Limit to 1 or 2 cooks in the kitchen, everyone else should avoid food prep stations
  • Have guests bring their own food, drinks, and utensils
  • Double-check travel restrictions
  • Always wear a mask when using public transportation
  • Pack hand sanitizer
  • Avoid removing your mask, touching your face, eyes etc. 
  • Get a flu shot and Covid tested before traveling or returning home.

For more best practices holiday guidelines visit the CDC guidelines
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