Ten Ways to De-Stress While Studying for the Bar Exam (Without Throwing Your Laptop Out the Window)
- hmmartin28
- 6 days ago
- 4 min read
If you're studying for the bar exam, chances are your life currently revolves around flashcards, multiple-choice questions, caffeine, and wondering whether you've somehow forgotten everything you learned in law school.
First, take a deep breath.
The bar exam is one of the most mentally demanding experiences many people will ever go through. Long study days, constant pressure, and the fear of "not doing enough" can leave even the most resilient future attorneys feeling anxious, overwhelmed, or completely burned out.
The good news? You don't have to spend the next several weeks operating in survival mode.
Managing stress isn't a distraction from studying—it's one of the best things you can do for your memory, concentration, and overall performance.
Here are ten therapist-approved ways to care for yourself during bar prep.
1. Remember: Your Brain Isn't a Machine
Studying for 12 straight hours doesn't automatically mean you'll retain more information.
In fact, your brain needs regular breaks to consolidate new memories. Short breaks every 60–90 minutes can improve focus and reduce mental fatigue.
Think of it this way: even your laptop starts acting strange when it's been running nonstop.
2. Go Outside (Yes, Even for 10 Minutes)
Fresh air and sunlight can work wonders for your mood.
A quick walk around the block, sitting outside with your coffee, or simply stretching in the sunshine can help lower stress hormones and reset your nervous system.
Bonus points if you leave your flashcards inside for those ten minutes.
3. Move Your Body—No Marathon Required
Exercise doesn't have to mean an intense workout.
A short walk, yoga session, dancing around your kitchen, or a 20-minute workout can release endorphins that naturally reduce anxiety.
Your goal isn't to train for the Olympics—it's to remind your body that it's alive outside of constitutional law.
4. Stop Measuring Your Worth by Today's Practice Score
One disappointing set of practice questions doesn't predict your future.
The bar exam is a marathon of learning, not a daily report card.
Progress is rarely linear. Some days you'll feel brilliant. Other days you'll wonder if you've ever read a case before.
Both days are completely normal.
5. Give Yourself Permission to Laugh
It may feel counterproductive, but laughter genuinely helps regulate stress.
Watch a funny video.
Call the friend who always makes you laugh.
Pet your dog.
Scroll through lawyer memes for five guilt-free minutes.
Your nervous system appreciates the occasional reminder that joy still exists.
6. Prioritize Sleep (Seriously)
It can be tempting to trade sleep for one more essay or another 50 multiple-choice questions.
Unfortunately, sleep is when your brain organizes and stores what you've learned.
An exhausted brain isn't usually a high-performing brain.
Getting seven to eight hours of sleep may actually help you remember more than another late-night cram session.
7. Talk to Someone
Bar prep can feel incredibly isolating.
Whether it's a friend, family member, fellow law student, mentor, or therapist, talking through your stress can help reduce the emotional weight you're carrying.
You don't have to keep every anxious thought locked inside your own head.
8. Practice Talking to Yourself Like You'd Talk to a Friend
Notice your inner dialogue.
Would you tell your best friend:
"You're going to fail because you missed six questions."
Probably not.
Try replacing harsh self-criticism with something more realistic:
"This is hard, but I'm learning."
"I'm making progress."
"One bad practice set doesn't define me."
Self-compassion isn't lowering your standards—it's helping you stay in the game.
9. Protect One Small Piece of Your Normal Life
During bar prep, it's easy to let studying consume every waking moment.
Try keeping one small ritual that reminds you you're still a human being.
Maybe it's making dinner.
Reading before bed.
Walking your dog.
Watching one episode of your favorite show.
Calling your parents.
Tiny moments of normalcy can help prevent burnout.
10. Remember: Passing the Bar Is Not the Same Thing as Being Worthy
This may be the most important reminder on the list.
The bar exam measures whether you've demonstrated enough legal knowledge on a particular day under very specific testing conditions.
It does not measure:
Your intelligence
Your compassion
Your ability to advocate for clients
Your future success as an attorney
Your value as a person
You are so much bigger than a standardized exam.
When Stress Starts Feeling Like Too Much
Feeling nervous before the bar exam is normal.
But if you're experiencing constant anxiety, panic attacks, difficulty sleeping, emotional exhaustion, or you feel like you're barely keeping your head above water, you don't have to navigate it alone.
Therapy can provide practical tools for managing anxiety, reducing perfectionism, improving emotional resilience, and helping you feel more grounded during one of the most challenging seasons of your life.
Seeking support isn't a sign that you're falling behind.
It's a sign that you're taking care of the person who has to show up on exam day.
Final Thoughts
Studying for the bar is hard. Really hard.
But you don't have to sacrifice your mental health in the process.
Take breaks.
Move your body.
Laugh when you can.
Sleep.
Ask for help.
And remember that this season is temporary.
You've already made it through law school. You've handled difficult classes, impossible deadlines, and more reading than should probably be legal.
One day, the bar exam will simply be another story you tell.
Until then, be as kind to yourself as you would be to the clients you'll one day serve.
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