ahhh, yes. the dreaded final exams week.
whether you are currently in college, high school, reminiscing the times you once were, or busy at work, these tips are universal for any particularly stressful week. that being said, i am writing from the perspective of a stressed out college student who has finally finished up her exams.
i had 5 exams within the span of 3 days (yikes!), including some of my most challenging courses in college so far (anatomy and physiology, i'm talking about you). i am proud to say i not only passed all of my exams, but exceeded my own expectations, and i chalk it up to some of the concepts below.
so without further ado, here are some of the reminders i have focus on to get me through this past week.
1. stay connected with your body
having a strong mind and body connection is one of the biggest determinants of your overall health. this is something i have noticed for myself; when i feel confident and mentally powerful, my body seems to echo that notion.
therefore, when i am particularly stressed, i find that my body is not at its strongest and when when i lose control over my mental state, i physically feel the effects. this may include physical discomfort, pain, breakouts, or exhaustion.
some of the ways i stay connected with my body is through yoga, exercise, or meditation. to me, this does not mean going to the gym and vigorously exercising every day (though there is nothing wrong with this).
for me, this may simply mean waking up before most of the town does, and taking a quiet walk in the morning by myself. clearing my thoughts, stretching out my muscles, and breathing in the peacefulness of the early morning air is my favorite way to strengthen this connection.
just get your body moving in whatever way feels good to you!
2. nourish your brain
i like to consume foods and nutrients that have been proven to stimulate and improve brain health - my focus and mental clarity can be highly impacted by the ways i fuel my body.
dark leafy greens - make yourself a big green smoothie for when you are about to sit down in front of a computer or textbook to study. my favorite green smoothie recipe is:
- 2 cups baby spinach, about a cup of unsweetened almond milk (blend these 2 ingredients together first), then add about 1 cup frozen pineapple or mango and a frozen banana and BLEND! i top this with purely elizabeth brand granola and unsweetened coconut shreds.
other foods i like to incorporate into my stressful weeks to improve brain function are:
avocados
blueberries
broccoli
and i love to snack on nuts! these are great for their healthy fats and quick high-calorie energy sources, so i like to carry them around with me as i pop around to different study spots on campus. my favorites are cashews (the trader joe's "thai chili and lime" cashews are to die for)!
(more on nutrition in point 4)
3. stress management
this may seem like an obvious one, but figuring out how to manage and cope with your stressful and busy weeks is a priceless skill in life.
i could make an entire post about my ways to manage stress, but i'll list just a few below:
- yoga, meditation, and exercise - as stated in point 1, these are some of my favorite ways to strengthen my mind and body connection, and they are also great ways to relieve stress. getting some endorphins pumping as well as lowering your cortisol (stress) hormones through exercise is a rewarding way to spend your study breaks. i recommend trying out guided meditation which you can find online or through an app.
- essential oils! diffusing lavender oil is my favorite for stress relief and sleep aid, studies have even shown that this essential oil can help lower blood pressure, heart rate, and skin temperature and help to promote relaxation in your brain waves. i also enjoy eucalyptus and frankincense for their clarifying and calming effects.
- for a nice study break, i really enjoy sitting down with a warm cup of tea and a nice book, podcast, or one of my favorite TV shows. while it is easy to lay down for a nap, it is also easy to lose your motivation and refuse to get back up after. setting aside hour-long study breaks throughout the day can help you stay motivated, focused, and less overwhelmed.
4. nutrition
it seems that not a single blog post can go by without me ranting about nutrition, but i find that what i eat has a direct impact on how i perform, which certainly rings true for exam performance.
feeding your mind with knowledge and your body with nutrients and healthy energy sources is a harmonious pairing. not only do i like to focus on brain-healthy foods, i also like to pay extra special attention to my macronutrient ratios (carbohydrates, protein, and fats), as our energy levels depend greatly on this balance.
eating complex carbohydrates (brown rice, oatmeal, sweet potatoes, whole grain bread) as opposed to simple carbs (donuts, sugary cereal, white bread, candy) will keep you satiated and give you longer-sustained energy throughout your day. this means less time snacking, more time studying.
5. time management/to-do lists
if you read my last post about the power of habits, then you probably know how i feel about efficiency and productivity. but to reiterate that post in a succinct way, you are in control of your schedule and where you devote your time.
if you choose to go to bed super late chatting with friends or partying, and then consequently waking up cloudy-minded at 11am, that is a choice. rather, you could have gotten to bed by 11pm, and woken up by 7am and had four more hours in your day for productivity and studying. on my busiest weeks, i especially prioritize sleep.
while your study schedule may seem daunting and your exams overwhelming, it all comes down to how you manage your time. this is why i find a good to-do list to be my best friend.
laying out the schedule for your day first thing in the morning and sticking to that schedule leaves little room for error and can account for when you plan to wake up, take study breaks, eat meals, and go to sleep. checking things off of a physical to do list is also highly satisfying!
6. tidy environment, tidy mind
when my room and apartment is clean/uncluttered, i feel significantly more at peace. it's true what they say - clean space, clean mind. while i find cleaning sprees to be highly therapeutic, not everyone enjoys cleaning, but i think having a tidy space has enough of an impact on stress that it is well worth the hour of cleaning it may require.
when you know you have a busy week ahead, take some time out of your day to organize your space so you won't be tempted to productively procrastinate later and clean instead of studying.
i find that i am at my peak productivity when my atmosphere is organized, fresh, and clean. while you may not believe yourself to be the same, you may be surprised to find how much more you get done. this also does wonders for your stress levels!
7. go to sleep early, wake up early
this may be personal to me, but i know i am at my peak productivity in the morning. i speak a lot about this in a few of my past posts, but i believe in the power of the morning and believe that getting a lot of the more tedious or dreadful work/studying out of the way early in the day paves the way for maximum efficiency.
particularly on days i know i will be extremely busy and most likely won't get to meal prep, exercise, or meditate, i complete these tasks first thing in the morning so the weight is off of my shoulders for later.
like benjamin franklin once said...
"early to bed and early to rise makes a man healthy, wealthy, and wise."
8. get outside
fresh air does wonders for my personal stress levels. while being cooped up in the library, the office, or your room to get work done may seem like the smartest and safest method in terms of distraction, i think humans often have the strongest mental clarity when they are surrounded by the smells and sounds of the outdoors.
whether this means simply taking a walk outside for some fresh air and vitamin d or sitting outside of a nice cafe to study, i think it's a great way to change up the scenery and simple way to clear and soothe the mind.
9. study with friends
everyone has different study habits. some people prefer to lock themselves away and get work done on their own, others prefer getting together with friends and quizzing each other or just studying quietly alongside a good friend or classmates. whatever the case may be, social interaction is often a good stress reliever. despite whether you are more extroverted or introverted, i believe everyone can benefit by simple human interaction when they are feeling overwhelmed.
i prefer studying on my own, but it is definitely nice to practice your knowledge on a friend - teaching them the material you are studying, or having them quiz you. it is one thing to know the class material when it is sitting in front of you, and another to be able to recite it and clearly dictate it to another person.
10. remember, grades are not everything and your mental and physical health should always come first. with that being said, finals week is temporary and working hard to finish out the semester on a high note is well worth it.
the same goes for many of the small obstacles we encounter in life each and every day.
place importance on your health, your values, and your long-term success - not the little tiffs you may have with a coworker, or one score on an exam.
there will be tough weeks, we all know this. but there will also be great weeks, phenomenal moments, and with time comes resolution - don't sweat the small stuff.
if it won't matter in 5 years, don't let it control your entire life and mood for even 5 minutes. put your best foot forward, and trust yourself.