Drury’s director of counseling gives tips on managing stress during finals
Lifestyle December 1, 2017, Comments OffArticle submitted by Ed Derr MS, LPC, NCC, Director of Counseling and Disability Support Services
It’s hard to believe that the fall semester is almost completed. After months of dedication and hard work the end is near. Looking back, have you been able to maintain a plan to manage your stress? Honestly, I think we all can say there were good days and some not so good. Believe me, Jena, Flora and I in the Counseling Services office have met some pretty amazing students this fall whom have found some strategies that have worked well for them. Unresolved stress and anxiety can create problems and make effect our mental health sick. Stress and feelings of being overwhelmed can climax during final exam week when we perceive that my success or failure in a class lies in the balance. That’s actually not the case but it sure feels that way. Don’t let the added stress and drama of finals week get you down or anxious preventing you from doing your best as you finish up the semester. Try the six strategies below to help you. In fact, don’t wait until finals week to try them out. Start today!
Verify the details
Each college and university arranges its finals week differently. This means that your final for organic chemistry may be scheduled at your usual class time, or it may be scheduled on a different day and hour. Drury arranges its final exams following the latter plan. Be absolutely sure that you know when and where your final exams will be held. I learned this valuable lesson the hard way when I was in college. Stop by and ask me about the experience sometime. I can talk about it now! Scrambling to find this information on the day of an exam will only serve to increase your nervousness. Please consult the final exam schedule at:
http://www.drury.edu/registrar/pdf/finalexams/finals_fall.pdf .
Get sleep
During finals week the Olin Library will be open extended hours and numerous students will commiserate over the intensity of their last-minute cram sessions. Pulling an all-nighter, however, is one of the worst things that you can do (short of accidentally sleeping through your final). Fatigued brains do not retain information, nor do they recall it well. There are effective ways to study in the last weeks of the semester, but adhering to a reasonable sleep schedule is the key to their effectiveness.
Stay active
Exercise boosts blood flow to the brain and sitting in one place for an extended period of time can lead to a tired, ill-supplied mind. You may not be able to squeeze in a full workout during finals week, but you do have time to go for a short walk, do two sets of crunches or push-ups, or take the Burnham stairs a few times – no spandex required! Getting your heart pumping also releases endorphins and dopamine in your brain that can help you feel better and help you manage stress.
Eat well
Eating healthy food is always a great idea. During finals week, you may be tempted to eat and drink whatever items are most convenient. However, the quick calories of processed carbohydrates will ultimately leave you exhausted. Please don’t get me wrong, the late night pizza during finals week is always a good time. Just not every night. The late night eating has nothing to do to help you study really, but the social time with friends is memorable. Instead, eat foods that are digested slowly: whole grains, fresh vegetables and lean proteins. A little planning can go a long way as you head into finals week. A loaf of whole grain bread and turkey slices can make a stack of sandwiches. Bags of baby carrots or microwavable frozen peas can provide a quick, healthy snack, as can a handful of almonds or walnuts.
Before an exam, be sure to eat a meal that is high in protein. Most final exams are more than an hour long in length and a sugar rush simply will not see you through. Likewise, taking an important test while hungry can be a recipe for disaster.
Experiment with different study methods
If you have more than one final, you might be planning to study for each individually, likely in chronological order. Interestingly, research has shown that human brains retain information more effectively when you change up the subjects you study and not study for long periods on one subject. For example, I would encourage you to study/review a subject for 20 minutes, take a 1-2 minute break to stretch and get a drink of water, then study a new subject for 20 minutes, take a 1-2 minute break, and finish the hour with a third 20 minute study/review session on a third subject. When the hour is over, you will have studied three subjects. Repeat. Please keep in mind what I said about pulling all-nighters – not a good idea. This process of breaking up your studying in three intervals keeps you from getting bored, distracted and even tired because you are taking breaks.
Silence your social media accounts
Okay, here is the big the one, the best for last. The reverse of focusing too intensely is not being able to focus at all. While it is true that devoting too much time to studying can lead to fatigue, dividing your review sessions into too many parts can lead to scattered and ineffectual learning. Turning off your social media for an entire week may not be realistic or achievable for everyone. Do, however, consider using it as a reward. Check in on your favorite platforms or websites for 10 to 15 minutes before going to bed or during your downtime. However, be aware of the “just for a moment” syndrome. As most people know all too well, checking news headlines can lead to an entire afternoon of watching hilarious cat videos and reading about Prince Harry and Meghan Markle’s pending nuptials.
A strong finals week performance while maintaining your mental wellness is quite possible! Set your worries and nerves aside, and remember to stay on task, work hard, eat well, and make time to rest. Most importantly use the mantra, “Doing my best is what is most important.” Soon, finals week will be over and you can begin winter break.
Brian Witte from Varsity Tutors contributed to this list of finals week tips.
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