The end of the Fall Term is approaching fast! Final exams, assignments, and those dreaded group projects are right around the corner. If you’re able to see beyond that, there are also potential holidays or celebrations that you and your loved ones might be planning. We’re all familiar with the image that is projected about the holidays – lots of food, family, presents, and activities. It’s portrayed as a time of joy, celebration, and togetherness. But for some, the reality of the end of term and the holidays can be very different.
Many factors can impact how we feel and what we do to cope with pressure or stress as we approach the end of the term and holidays. Stress and stressors look different for everyone, but can include:
- Financial stress
- Family connection or disconnection
- Housing insecurity
- Food insecurity
- Maintaining sobriety
- Maintaining an image or self-esteem through gifts and celebrations
- Celebrating holidays when your culture, religion, or traditions are not Christian – including fearing discrimination
(American Psychological Association, 2023)
Even reading that list can be anxiety inducing! But, one of the important things to know is that you're not alone and help is available!
Below are resources that might help you find help, or connect you to people who can direct you in the right direction for help
(United Way, n.d.) Options for help | |
 | Elmhurst University - Financial Aid Find out how to apply for aid to reduce the cost of tuition, scholarships, and grants |
 | People’s Resource Center – Financial Assistance/Social Services Information on how to apply for emergency financial assistance Note: DuPage residents only |
 | Offers a range of assistance, including:
Note: only open to Elmhurst residents or members of an Elmhurst Covenant church |
 | All Chicago - Emergency Financial Assistance Offers different programs, such as:
|
 | Enter your zip code to find local resources |
(Greater Chicago Food Depository, n.d.) Options for help | |
 | Elmhurst-Yorkfield Food Pantry Serving residents of Elmhurst, Addison, Bensenville, Berkeley, Hillside, Lombard, Oak Brook, Oakbrook Terrace, and Villa Park |
| Visit Elmhurst Walk-In Assistance to obtain a voucher to the Immaculate Conception Parish Food Pantry. Note: only open to Elmhurst residents or members of a Elmhurst Covenant Church |
 | West Suburban Community Pantry Walk in or make an appointment to shop at the pantry in Woodridge In person, online, and senior delivery options available Note: DuPage and Will County residents are prioritized |
 | Greater Chicago Food Depository Enter your zip code to find food banks and other help resources close to you |
 | Northern Illinois Food Bank – Get groceries and resources Enter your zip code to find food banks and other help resources close to you |
(Housing Action Illinois, 2020) Options for help | |
 | Offers emergency, interim, and empowerment housing options |
 | Helps youth between 13-24 experiencing homelessness through an Emergency Youth Shelter, Transitional and Rapid Rehousing Programs, and Cornerstone Group Home |
 | The Harbour – Emergency Shelter Runaway, locked out or youth experiencing homelessness can gain access 24/7/365 to short-term shelter and supportive services including case management, access to health care, meals and short-term housing |
 | Metropolitan Family Services – Family Shelter Services Offers support, including emergency shelter, for those affected by domestic violence |
 | Catholic Charities Diocese of Joliet - Kathy Paulsen Hope House Offers housing and supportive services to individuals and families experiencing homelessness |
(National Alliance on Mental Illness, n.d.) | |
Hotlines | |
| Suicide and Crisis Lifeline | 998 LifeLine - 24/7 free, confidential Call, text, chat, and hearing impaired options are available |
| Crisis Text Line | Text, chat, and WhatsApp options are available. International support is also available |
| Domestic Violence Hotlines | Family Shelter Services: Metropolitan Family Services Hotline 24/7 and confidential Assists with shelter, orders of protection, how to identify abusive behavior, and more |
National Domestic Violence Hotline 24/7 and confidential | |
| Rape Crisis Hotlines | YWCA Chicago Rape Crisis Hotline Call or chat options are available Monday - Friday 9am - 5pm. Must be 13 or older to use chat |
 | HelpGuide - Mental Health Hotlines Enter your zip code to find mental health hotlines and other help resources relevant to your location and situation |
 | National Alliance on Mental Illness (NAMI): DuPage Offers a variety of services including in-person and Zoom based support groups covering topics such as:
|
| Elmhurst University - Counseling Services Elmhurst University provides individual therapy and support groups free of charge by appointment only |
 | The Trevor Project is the leading suicide prevention and crisis intervention nonprofit organization for LGBTQ+ young people |
References
American Psychological Association. (2023, November 30). Even a joyous holiday season can cause stress for most Americans [Press release]. https://www.apa.org/news/press/releases/2023/11/holiday-season-stress
Greater Chicago Food Depository. (n.d.). Chicago’s food bank: Programs and food to end hunger. https://www.chicagosfoodbank.org/
Housing Action Illinois. (2020, March 10). Report: Affordable housing scarce in Illinois, census to affect related programs. https://housingactionil.org/blog/2020/03/10/report-affordable-housing-scarce-in-illinois-census-to-affect-related-programs/
National Alliance on Mental Illness. (n.d.). Illinois state fact sheet: Mental health in Illinois. https://www.nami.org/wp-content/uploads/2023/07/IllinoisStateFactSheet.pdf
United Way. (n.d.). Understand the consequences of insufficient income: The state of ALICE in Illinois. https://www.uwcil.org/ALICE#:~:text=In%202023%2C%20of%20Illinois's%20nearly%205.1%20million,in%20Illinois%20were%20below%20the%20ALICE%20Threshold
Finals week can be overwhelming in addition to everything else going on in your life. To assist with these last few weeks of class (and beyond), here is a list of study (and life) tips! There is a few self-care practices included, too.
1. Sleep
It may be challenging with all the responsibilities an individual has but try not to pull all-nighters during this time. Sleep has a major impact on mental health. Good quality sleep decreases depression, anxiety, and stress. It additionally improves physical health (Scott, et al., 2021). If this isn’t possible, try taking 20-minute naps when you can.
2. Micro-breaks
Practice this kind of self-care during your study sessions. Micro-breaks are less than 10-minute pauses from tasks that an individual has been continuously working on. Studies found that using micro-breaks preserves energy and productivity (Albulescu, et al., 2022). For every hour you spend studying, try taking a 10-minute micro-break. This may include but is not limited to:
A brisk winter walk
Stretching
Snack/meal breaks
Call or talk to a loved one
Listen to a favorite song
Meditate
3. Background music
A study found that many students listen to background music while studying. Some students reported that it increases memorization and critical thinking (Goltz & Sadakata, 2021). Different kinds of genres to listen to while studying may include lo-fi, classical, jazz, and instrumental.
4. Brain food
There are some foods that are going to sharpen your mind. Try to incorporate these into your snacks! Do not forget to hydrate and avoid skipping meals.
5. Study environment
Do not study in places that you typically use to relax, like your bedroom or dorm room. You do not want to associate studying with sleeping. It will decrease productivity and negatively impact your sleep quality. Also avoid studying at home if there are distractions like family members, pets, noise, etc. Instead, come to the library! We have study rooms and space to work.
6. DND & Social Media Detox
Minimizing distractions will promote focus. Put your device on Do Not Disturb during study sessions and consider a social media detox during your final week. Not only does it eliminate doomscrolling, but it also limits screen time, makes room for micro-breaks, and improves your mental health.
7. Expressive journaling
This type of self-care practice requires paper and a writing utensil. Expressive journaling is freely writing thoughts and feelings towards any experience on paper. It can be thought of as a brain dump. Doing this for 15-20 minutes a day may reduce anxiety (Sohal, et al., 2022). Try this practice when you are feeling stressed.
8. Lean on your support system
And most of all, make sure to lean on your support system at this time. This period can feel overwhelming and stressful. Talking to your support system may relieve some of that emotional burden.
The finish line is in sight! You got this!
References
Alexander J. Scott, Thomas L. Webb, Marrissa Martyn-St James, Georgina Rowse, Scott Weich, Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials, Sleep Medicine Reviews, Volume 60, 2021,101556, ISSN 1087-0792, https://doi.org/10.1016/j.smrv.2021.101556.
Albulescu P, Macsinga I, Rusu A, Sulea C, Bodnaru A, Tulbure BT. "Give me a break!" A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PLoS One. 2022 Aug 31;17(8):e0272460. doi: 10.1371/journal.pone.0272460. PMID: 36044424; PMCID: PMC9432722.
Franziska Goltz, Makiko Sadakata, Do you listen to music while studying? A portrait of how people use music to optimize their cognitive performance, Acta Psychologica, Volume 220, 2021, 103417, ISSN 0001-6918, https://doi.org/10.1016/j.actpsy.2021.103417.
Sohal M, Singh P, Dhillon BS, Gill HS. Efficacy of journaling in the management of mental illness: a systematic review and meta-analysis. Fam Med Community Health. 2022 Mar;10(1):e001154. doi: 10.1136/fmch-2021-001154. PMID: 35304431; PMCID: PMC8935176.
LewWine, Howard E. Foods linked to better brainpower. Harvard Health Publishing. 2024.