Finals week is among us here at SPU and some of us are likely extremely overwhelmed with the overload of assignments and exams that are squeezed into such a brief period of time. I know I am. Whether you are a freshman, a senior, or anything in between, it is especially important to prioritize your mental health during these challenging periods.
Studies conducted by MentalHelp in 2016 found that 31% of students said their finals were their biggest source of stress. Another study by American College Health Association in 2016, found that 34% of students said stress negatively affected their academic performance. Elevated levels of stress can lead to negative physiological effects such as low self-esteem, difficulty handling situations, sleep disorders, and decreased attention which can eventually affect academic achievements. To reduce stress as much as possible, it is important to take part in self-care.
Here are some self-care tips to help decrease stress and help you rock your finals!
Take breaks when studying!
1) It is common for students to constantly be working on something during finals week, but it is crucial to let your brain take a breather. One way to keep track of this is by setting a timer for 90 minutes of studying and when it goes off, take a 30-minute break to relax. You could eat a healthy snack or even take a short walk outside to help keep your mind in a good state.
Make a self-care plan
2) Making a self-care plan leading up to finals can be helpful to minimize any small stressors and to create a good environment for yourself when preparing. This can be anything from putting together a snack pack for when you are working, creating a positive study playlist, or creating a welcoming place to study.
Get as much sleep as possible!
3) Sleep is extremely important during finals week no matter how tempting it is to pull an all-nighter. It is important to make a study plan to ensure that you will get enough sleep, especially the night before an exam. There is a large amount of research correlating stress with inadequate sleep.
Positive Affirmations
4) Focus on the positive and not the negative! It can be easy to doubt yourself on certain abilities when things get hard, but it is important to focus on positive thoughts and acknowledge the challenging work that you have done and the strengths that you have. Understand that college can be tough and that grades are not a reflection of your self-worth, and you will get through it.
Reward yourself for accomplishments!
5) When you are losing your momentum after studying all day, watch an episode of your favorite TV show, play a game on your phone, or talk to a friend. It is important to have motivations for accomplishing hard things to drive yourself to continue. One big motivation that can help you is that after all your finals are done is that you will have about 5 weeks off for winter break to hopefully do some relaxing!
I hope some of these self-care tips can help you as we approach finals week. Remember, if you are having a difficult time with your mental health, there are resources here at SPU. The Student Counseling Center provides free and confidential counseling to SPU undergraduate services. I believe in all of you, good luck!