Being organized in managing your time is key. Make a to-do list for each class and set up a realistic routine of what you are going to do and when. Schedule times you will work on certain tasks and do your best to stick to your plan. Make sure to be realistic with yourself and talk to yourself in kind ways! Set yourself up for success!

Reward Yourself with Breaks

If you are not able to focus, you may need to switch up your location, what you are studying, or take a break. Over-studying can lead to exhaustion, so be sure to have some balance. It’s more about the quality of hours and not quantity (Study 30-45 min increments at a time vs 1-4 hours without a break). Doing this can help retain information and prevent mental fatigue. Know your limits and when it’s not sinking in anymore and time to rest.

Practice Self-Care

Utilize your coping skills, which are your tools to deal with stressful situations. Examples are taking a walk, listening to music, art and crafts, playing video games, exercising, spending time with friends, etc. These activities should be restorative and give you more energy. Try to be proactive and have them built into your routine or plan, so the stress doesn’t build up. Be sure these activities are intentional and stick to your plan, otherwise they can soon turn into procrastination behaviors!

Be Kind to Yourself

Treating yourself with compassion is so important, so that you feel more encouraged rather than discouraged. Motivate yourself and don’t beat yourself up if you get off track. The way you talk to yourself can either mobilize you or make yourself anxious and even paralyzed.

Remember the Basics

Your body needs fuel! Taking care of yourself is key. Be sure to eat healthy and get good sleep. Your memory, focus and emotional regulation depend on it! Watch your intake of caffeine, alcohol and other drugs… they can make you more anxious and down. Try to stick to your food and sleep routine and stay as balanced as you can. Although it may feel like the only way is doing an all-nighter, it is not ideal for the long haul and will catch up to you, so do your best to sleep and allow your body and mind to restore energy for the next day.

Set Limits and Boundaries

Most college students are juggling a lot… jobs, leadership positions, relationships, family responsibilities. Everyone can reach you constantly on your cell phone, which is always in your hand or by your side. It may be helpful to put it away, turn off the ringer and/or let folks know that you need to focus and can’t be as available as usual. It is okay to prioritize your studying and not be everything to everybody all the time! Let your boss know that your finals are important and see if you can make up the time after finals period. Same for friends and family.

We Have Multiple Opportunities for You!

Recovery Room

• Tuesdays, 3-4 p.m. and Thursdays, 11 a.m. – 12 p.m.
• Learn more about the group.

Let’s TeleTalk

• Drop in four (4) days a week and various times!
• View dates and times.

The Conference Keynote Address will be delivered by Dr. David Jobes, Ph.D., ABPP. Dr. Jobes is a past President of the American Association of Suicidology (AAS) and he is the recipient of various awards for his scientific work including the 1995 AAS “Shneidman Award” (early career contribution to suicidology), the 2012 AAS “Dublin Award” (for career contributions in suicidology), and the 2016 AAS “Linehan Award” (for suicide treatment research). He has published six books and numerous peer-reviewed journal articles.

Professionals in higher education from across New Jersey campuses and beyond will offer workshops on topics relevant to mental health in higher educaiton and suicide prevention and treatment including:

• An overview of Dialectical Behavior Therapy for Suicidal Behaviors in College Counseling Centers (Rutgers)
• Small School Big Collagoration: A Unified Approach Torwards Proactive Mental Health From Day One (Steven’s Institute of Technology)
• The Red Folder Initiative: An Effort to Bring Faculty into the Competent Community of Suicide Prevention (Monmouth University)
• Suicide, Social Support and Embeddedness: Exploring Gender Differences in Suicidal Thoughts and the Mediating Effect of Generativity (Montclair State and Rutgers)
• Promoting Help-Seeking and Connectedness: Innovative Programming for Campus Suicide Prevention Efforts (American Foundation for Suicide Prevention)
• Responding to a Death by Suicide on University and College Campuses: Lessons Learned (Rutgers, The Traumatic Loss Coalition, The College of New Jersey, and Drew University)
• Development of “Wellness and Resilience for College and Beyond”, A Course that Teaches Skills from DBT, ACT and Positive Psychology (U of Pittsburgh School of Medicine)
• Understanding the Opioid Epidemic: Clinical Applications for Mental Health Professionals (Montclair State)

Self-care is critical to success and reaching your personal, academic and professional goals! Having good sleep, eating well and being mindful of limiting drugs and alcohol can help your memory, focus, and stress management. Caring for your mental health takes courage and will help you be the best you can be. Join us in spreading mental health awareness in our Montclair State community!

Check out and on HawkSync for the latest finals week events to help you de-stress.

It takes courage to seek help! Wanna talk?

Visit one of our Let’s Talk Sites, a One on One Walk-in Consultation with a CAPS counselor. No appointment or fee needed, open to all students, and confidential. Let’s Talk is an available resource for you during the finals period. Let’s Talk’s sites will be open through Wednesday, May 10.

Email Dr. Jude Uy at uyj@montclair.edu if you have any questions or concerns. 

This training is being provided through The American Foundation for Suicide Prevention, from the funds raised at last year’s Montclair Out of the Darkness Walk. 

• Monday, April 3
• 3-4 p.m. 
• Student Center, Room 411

Connect. Respect. Empower. Lead.

• Thursday, November 17
• 11:30 a.m. – 1:30 p.m. (come and go as your schedule allows)
• Student Center, Room 419
• Light lunch will be provided

About Our Recovery Program

Serenity Social is an initiative of the University’s Recovery Program. The goal of the University’s Recovery Program is to provide recovery support services and educational opportunities, ensuring that Montclair State students have the tools and resources to prevent relapse and promote academic performance. 

Note: This is an informal, confidential space. Students looking to observe in order to fulfill academic requirements will NOT be permitted.

For more information email: recovery@montclair.edu