Limit Your Stress During Exam Season with These Helpful Tips

Posted 05/13/2019 | By HealthCorps

By: HealthCorps Coordinator Daniel Isinhue

Summer is right around the corner, but it can seem just out of reach because of the final exams. It’s easy to feel like your life is crashing down and succumb to stress. Here are some quick self-care and time management tips:

Self-Care:

  1. Get in your ZZZ’s: Sleep is suggested to play an active role in memory consolidation! Get those ZZZ’s in order to make the most out of your studies! The CDC recommends that teenagers get between 8-10 hours of sleep. Adults should get at least 7 hours of sleep.
  2. Nourish your body: Most people don’t think about eating as a form of self-care, but food impacts our performance, energy levels, and mood! Serotonin, known as the happy chemical, is produced in your gastrointestinal tract and the brain. Foods rich in the amino acid tryptophan play a key role in serotonin production.
  3. Get your body moving: Exercise is just as important for your brain as it is for your heart! Aerobic exercise has been proven to improve mood and can stimulate the hippocampus, which is important for memory. Adults should get at least 150 minutes of exercise a week. A brisk walk in the park for 10 minutes, 3 times a day could be a useful way to lower your stress!

Time Management (adapted from The McGraw Center for Teaching and Learning at Princeton University):

  1. Make a study schedule: Make studying a part of your routine and estimate how many hours you will devote to a class every day. Scheduling your studying can reduce the likelihood of neglecting your classes and only focusing on one class a disproportionate amount of time.
  2. Do not multi-task: Research suggests that multi-tasking does not occur, but rather we are simply switching back and forth between tasks, which is mentally taxing.
  3. Organize your environment: Carefully choose where you study, minimize distraction, and maximize focus. Ask friends NOT to text/call/Snap you at specific times or turn on the do not disturb button on your phone.

Remember if you need any help, do not hesitate to seek out a mental health professional.

Good luck on your exams!

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