The end of the school year can be one of the most stressful times of the year. Whether you are staying up late studying for a test, meeting for group projects, or preparing for your postgraduation path while juggling work and friends, it is easy to fall into a mess of stress and unhealthy routines. Everyone struggles with time management, sleep, handling stress, and properly taking care of their bodies during this busy time. Remember that your health sets the foundation for success in all areas of life. As you take on the final stretch of the school year, keep these tips in mind to maintain your wellness and keep stress in check.
Time management. Balancing time and prioritizing responsibilities are two important time management skills, especially during stressful periods like finals. Start with lengthier and tougher work so that you allow sufficient time to excel. Your mind will also be clear and less fatigued, promising a better outcome. Sometimes it may sound better to complete easier work first, but inevitably procrastination will take over or something will come up. Deadlines are very important and should be individually set since no one knows you better than you know yourself.
Sleep. Manage your time and priorities without sacrificing sleep. When most people think about their daily routine, they tend to categorize their most important tasks as the ones that can be pushed aside. Sleep is often thought of as optional, but in reality it is one of the most important parts of your day. Sleep is an essential ingredient for restoring one of the largest organs in your body: the brain. Without sleep your brain cannot prepare for the next day’s agenda and will not be able to create new pathways that help you learn, communicate effectively, and remember information. In time, lack of sleep can lead to impulsiveness, mood swings, depression, lack of motivation, and even serious conditions such as insomnia. Over time, sleep deprivation can also lead to physical health problems such as increased risk of heart disease, high blood pressure, diabetes, and stroke. Be sure to allow for six to nine hours of sleep each night. Review these additional sleep tips.
Stress management. Stress can be sneaky and enter your life in ways you may not be aware of. If you feel stress, don’t get discouraged as its intensity and duration can be managed. Do not be afraid to ask for help and use resources, especially during this crazy time of year. It is important to always feel in control of your mind, body, and responsibilities. WebMD has some great tips for eliminating unnecessary stress. Go to the Health Promotion and Wellness website for additional stress management tips.
Fuel your body for success. Finals week or any other time of the year when there is an exam, presentation, or paper due can definitely be stressful. It’s easy to lose track of what you eat and to splurge when stressed; ice cream, pizza, and greasy burgers are common cravings during times of stress. However, eating certain healthy foods and meals can help to increase cognitive function and ability as well as decrease your feelings of stress.
“There is a lot of research regarding fruit and vegetable intake and the ability of produce to help with cognition and performance,” said Arthur Valentine, Health Promotion and Wellness nutrition and healthy living graduate assistant. Try to snack on apples, bananas, oranges, or any other type of fruit that you like. Berries—blueberries, strawberries, blackberries—are fantastic sources of antioxidants, vitamins, and minerals that can help to boost brain performance. “Because they are fruits, they provide sustained energy and, as a bonus, taste amazing,” Valentine said.
In addition to fruits and vegetables, also focus on whole grains. This trifecta provide the most sustainable energy and nutrients for your body and are the most optimal foods for times of increased stress. Always remember the following tips:
- Focus on whole grains such as whole grain bagels, breads, brown rice, and quinoa.
- Mix up fruits and vegetables by seeing how colorful you can make your eats for the day.
- Consume healthy fats from nuts, fish, avocado, and certain oils. Healthy fats boost your brain power.
- Know that lean proteins from sources such as lean meats, nuts, beans, and low fat dairy are your best friend.
- Try these meal and snack ideas: whole grain bagel with peanut butter and no-sugar added jelly; veggie stir fry with brown rice; quinoa (available at most grocery stores) as a side dish with your favorite lean meat and vegetables; smoothies with your favorite fruit, 100% juice or milk, and fresh spinach (you won’t taste it—promise!); an apple or banana with peanut butter.
Make time to move. Physical activity is always important and even more so during times of stress. It is easy to get sucked into the never-ending cycle of studying, paper writing, and group project work. Making time for an activity break not only gets your body moving, but also provides a much needed and productive break for your brain. Choose an activity you like and commit to making time for it. It could be something as simple as a walk.
Get PAWSitively Stress Free May 5 and 6
Finals got you feeling frazzled? Take a study break and get PAWSitively Stress Free with certified therapy dogs, chair massages, and more from 2 to 6 p.m. Monday, May 5, and Tuesday, May 6, on the third floor of Milner Library. Coloring and other stress relieving activities are available as well. This is a free event open to all students. Need an instant pick me up? Check out photos from previous PAWS events on the Health Promotion and Wellness Facebook page.
