How to Handle Stress the Week Before the Bar Exam

How to Handle Stress the Week Before the Bar Exam

The final week before the bar exam can feel like a pressure cooker. You’ve spent months preparing, and now every minute feels crucial. But here’s the thing—cramming nonstop and stressing yourself out won’t help you pass. In fact, burnout and anxiety can actually hurt your performance. So, how do you handle stress and avoid burnout in the last week? You take care of yourself. That means being smart about how you study, giving your brain time to recharge, and staying positive. Let’s talk about exactly how to do that.

How to Handle Stress the Week Before the Bar Exam

Stop Telling Yourself You Don’t Know Enough

First things first: stop doubting yourself. It’s easy to panic and think, I don’t know anything!—but that’s just your anxiety talking. You’ve put in the work. You’ve reviewed outlines, taken practice tests, and tackled essays. The last week is not about learning everything; it’s about reinforcing what you already know.

Instead of focusing on what you don’t know, remind yourself of what you do know. Review your strongest subjects and build your confidence. You’ve got this.

Don’t Study 12 Hours a Day—Seriously

It’s tempting to go all-in, thinking more study time equals a better score. But your brain can only absorb so much. Pushing yourself to the point of exhaustion will just lead to burnout, making it harder to focus on exam day.

Here’s a smarter approach:

• Limit study sessions to focused blocks of time. Aim for four to six quality hours instead of twelve scattered, unfocused ones.
• Take real breaks. Step away from your materials. Go for a walk, call a friend, or do something completely unrelated to studying.
• Set a hard stop at night. Your brain needs time to rest, so don’t stay up late trying to memorize obscure rules.

Sleep Is Not Optional

If you take one thing away from this article, let it be this: you need sleep. Your brain consolidates information while you sleep, meaning those extra two hours of studying at 1 AM are far less helpful than a full night’s rest.

Aim for at least seven to eight hours of sleep each night this week. If you’re struggling to fall asleep because of stress, try:

• A nighttime routine, such as shutting off screens, reading something light, or stretching
• Deep breathing or meditation
• White noise or calming music

Good sleep is just as important as good studying. Don’t sacrifice it.

Move Your Body Every Day

Studying for the bar is mentally exhausting, but don’t forget about your physical health. Sitting for hours, staring at your screen, and running on caffeine isn’t doing you any favors. Movement can reduce stress, improve focus, and give you a much-needed reset.

Even if you don’t feel like it, try to:

• Go for a 20-minute walk, especially outside if possible
• Stretch or do yoga to loosen up tension
• Do a short workout to boost energy levels

Exercise is one of the best ways to clear your head. You’ll feel better and retain more information when you come back to studying.

Fuel Your Brain (a.k.a. Eat Real Food)

The bar exam is like a mental marathon. You wouldn’t run a marathon on junk food and energy drinks, right? Your brain needs real, nutrient-dense food to function at its best.

Try to eat meals that include:

• Healthy fats like avocados, nuts, and olive oil for brain power
• Protein like chicken, eggs, and tofu to keep you full and focused
• Fruits and vegetables for vitamins and antioxidants

And yes, coffee is fine—but don’t overdo it. Too much caffeine can actually increase anxiety. Stay hydrated and drink plenty of water throughout the day.

Stop Comparing Yourself to Others

Maybe you have a friend who’s still taking multiple full-length practice exams this week. Maybe someone in your bar prep group is still memorizing every single outline. And maybe they’re making you feel like you’re not doing enough.

Ignore them.

Everyone studies differently, and what works for someone else might not work for you. If you’ve been consistently studying for months, you don’t need to suddenly change everything in the last week. Trust your own process.

Plan a Pre-Exam Pep Talk (Yes, Really)

Your mindset going into the exam matters. If you walk in thinking, I’m going to fail, your brain will latch onto that fear. But if you walk in thinking, I’ve prepared, I know my stuff, and I can do this, you’re setting yourself up for success.

A few ways to shift your mindset:

• Write down three things you’re proud of about your bar prep journey
• Say out loud: I am ready for this. I know more than I think I do.
• Listen to a pump-up playlist or an inspiring podcast before the exam

This is about reminding yourself that you are capable. You’ve come this far, and you’re ready.

Give Yourself Permission to Rest

The last few days before the bar exam aren’t just about studying—they’re about taking care of yourself. Let yourself watch a movie, take a nap, or spend time with loved ones. These things are not a waste of time; they’re essential for keeping your mental health in check.

The bar exam is important, but it’s not everything. Your well-being matters too.

Final Thoughts: You’re Stronger Than You Think

Feeling overwhelmed? That’s normal. But don’t let the stress take over.

You’ve spent months preparing, and you are ready. Take care of yourself, trust your knowledge, and walk into that exam knowing you can do this.

And remember: no matter what happens, this test does not define you. You are so much more than your bar exam score.

Now, take a deep breath, take care of yourself, and go crush it.

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