Finals Week is upon us and so the anxiety, frustration and exhaustion will inevitably set it. I've never had a year that had easy final's and I always end up with one on the last very day of school at 5 p.m. When I'm swelling up with anxiety and am close to breaking down I think to myself, it would be really nice to have something I could look at and read to calm me down and settle my soul. This is what I want this article to be. I want you to read it, take a few breaths, and relax.
1. Take a deep breath and let it go (4-7-8 exercise)
"Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count of eight. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths." - Dr. Andrew Weil
2. Don't forget to sleep
I've always been told the key to doing well on exams is getting enough sleep! All-Nighters are all fun and games until you're taking your exam and you start seeing pink elephants and can't think. “Memory recall and ability to maintain concentration are much improved when an individual is rested,” Dr. Philip Alapat says. “By preparing early and being able to better recall what you have studied, your ability to perform well on exams is increased.”
3. Don't Doubt Yourself
Believe in yourself! You can do this. You are Smart, Courageous, Bold, Unique, Powerful, Distinguished, Driven, Talented, Passionate, and Important. You are the best you that you can be! You are fearfully and wonderfully made.Never forget: "Today you are you, that is truer than true. There is no on alive who is more you than you." - Dr. Suess
4. Funnel Your Anxiety
A Professor of mine once told me not to fear anxiety but to funnel it; she said "use this feeling you have inside you for something good. Turn your anxiety into power and let it motivate and drive you." So when you're feeling anxious, don't focus on what you're fearing but use it to drive you towards that fear. Anxious about your exam? Use that feeling to your advantage and apply it to studying. I've also found that screaming into a pillow lets a lot of excess anxiety out and it scared the bejesus out of your roommates which makes for a good laugh :)
5. Don't Skip Breakfast
It's the most important meal of the day! Plus, it fuels your brain. Gives you energy and makes you mentally sharper! Studies show that eating breakfast helps with memory and concentration, So eat that blueberry pancake with eggs and bacon.
6. Take some "me time"
Every two or three hours take a study break and go walk around to clear your mind. Take some "me time" go grab a snack and get some fresh air. A Facebook/ Snapchat/ Instagram/ Twitter break for 10 minutes should be fine. A cup of tea is nice and soothing too.
7. Make A Study Schedule
Plan out what subjects you need to study by when. Divide the time between them and lean more of your time towards the subjects that you're struggling with. Create Study Guides! Arrange Study Groups. Make Flash Cards. Use Quizlet. Read your textbook. Use your schedule as a guide. Ask for help! All of your teachers, professors, advisors, and class mates are very valuable tools! Utilize them and ask questions. Also, Schedule in some relaxation (break) time, showering is probably a good idea too.
8. Blow off some frustration at the gym
Exercising is important! Yoga and meditation I highly recommend. Pumping some iron and running on a treadmill for 15 minutes will definitely blow off some final exam steam! If you don't have a lot of time: do some jumping jacks, calf raises and lunges around your desk to wake up your body and your brain.
In an article titled: Exercise for Stress and anxiety, it says "Exercise is also considered vital for maintaining mental fitness, and it can reduce stress. Studies show that it is very effective at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function. This can be especially helpful when stress has depleted your energy or ability to concentrate. Psychologists studying how exercise relieves anxiety and depression suggest that a 10-minute walk may be just as good as a 45-minute workout." (ADAA, 2014)
9. Talk it out
If you're feeling overwhelmed and alone, remember you're never alone. Your parent's, your friends, your sisters, your brothers, your roommate, and obviously your pets, are always there for you! Talk it out. Verbalize your frustrations and you will immediately feel better. Express your feelings and don't lock them away. It's okay to feel this way. Finals are tough, but you are tougher!
10. It's Okay To Cry
No, seriously, it is. Let it all out. I cry all the time and it's okay because it makes me feel better. Throw on some music like sad, sappy, love/break up songs and sob a little.
A study performed at the University of Florida found that crying is more effective than any anti-depressant on the market. A good cry improved the mood of 88.8% of weepers with only 8.4% reporting that crying made them feel worse.Another study performed by Dr. William H. Frey II at the St Paul-Ramsey Medical Centre found, "that stress-related tears and tears caused by physical irritants are not the same. Tears that are provoked by stress help your body rid itself of nasty chemicals that raise cortisol (the stress hormone). In other words: you’ll feel a whole lot better after the emotional down-pour passes."
There you have it, scientific proof it's okay to cry. So let those tears out! Don't be afraid guys, you can cry, too.
All in all, you've got this.
It's only final exams. You'll get the grade. You'll have an amazing winter break. And your future is looking so bright I need sunglasses inside!
I believe in you!
Crush your test like you crush a red bull.
Stay Positive.
Love Yourself.
You're Awesome.
Smile.
Now for some motivating & uplifting memes and GIFs to make you smile!
