Study Smart for Exam Success -8 Ways to De-Stress for Exams

It is exam time and the stress of preparing for finals is pervasive among college students. Many students across the country who were expecting a fall break of sorts found themselves finishing projects, studying for finals, and figuring out how to improve class grades. Their brains did not get a break.
 
You see, we are not born with the naturally ability to manage stress. We ARE however, born with this amazing mechanism for survival called the stress response. It is a part of the human design and it is a critical part of our making that saves us in life or death situations (i.e.: jumping out of the way of an oncoming care or running from an attacking animal).
 
Studying for college exams is not exactly the same life or death situation as running from the mad animal or jumping out of the way of an oncoming car, but because students perceive exams as equally as stressful, the stress response automatically activates just as it would for the cave man who ran from the darn tiger.
 
This is the time in the semester that the stress response is most likely to be activated for students. While it is somewhat normal to feel threatened by the pressure to perform and succeed, it is not necessary for these perceived ideas to cause extreme discomforts such as sleep disturbance, negligence of self-care, poor food choices, thoughts of helplessness, inability to focus and concentrate, inability to regulate and monitor distractions, digestive issues, headaches, and body tension.
 
While some amounts of stress are necessary to study productively, maintain the motivation, and keep up with the pace of college life, the symptoms of stress do not need disrupt daily living and thriving.
 
By simply learning the science of stress and how the brain and body to the stress response, students can more effectively manage the pressures and demands of being in college and still feel settled and calm. 
 
What college students will be surprised to know is that the stress response, while it feels unbearable and unmanageable, can be interrupted. While it is not always possible to stop the brain from perceiving something as a threat to life (like exams), students can learn how to monitor thoughts and reactions to the perceived threats and better manage the symptoms.
 
Becoming aware of what thoughts about exams are intimidating and learning to negate those thoughts is one way to control how you react to stress. Knowing how your body responds to stress and helping it adjust is another. And, making a daily routine of mind and body maintenance practices is critical for “surviving” exam stress.
 
Here are some other practical and commonsensical approaches to help college students disrupt the naturally occurring stress response they feel when getting organized for final exams. 
 
Make a study schedule NOW!  Write it out, draw it, color it, mind map it, keep it visible). Include:
Study breaks, sleep, stretching, deep breathing, hydration, fun! 1.5 - 2 hours of study per class, then break Switch classes for next 2-hour study session (“chunk it”). Use “Backward Planning” if this works for you. Rid of distractions to maximize study time. When you feel your thoughts getting stuck  and you enter that “zone” bring yourself back by moving. Pay attention to time wasters – cell phone, friends, Netflix, pod casts. This is includes being aware when you procrastinate. Acknowledge perfectionistic thinking and eliminate it.  
Decide your most ideal study spot and times
 
Pick the place you feel the most productive, calm (not cozy), and focused. Keep going to this spot for the next few weeks to train your body and brain for study mode. Time of day/night you study best? Start noticing when you are most focused. Use this time slot for your most difficult and most boring classes. Do not study in your bed or other comfortable places. Stay alert. Cramming and last-minute studying induces panic. “All night-ers” are counterintuitive to proper brain functioning for recall, memory, and focus.  
Hydrate- lessen or eliminate sugar drinks, caffeine and alcohol: Gatorade, energy drinks, teas, sodas included.
Breathe - practice “4-7-8” deep breathing daily. Use breathing apps. “Square breathing”. Only takes ten minutes to engage your diaphragm and activate the calm part of your nervous system. Also helps with many body functions.
Nourish - eat nutrient and vitamin rich foods (B, C, iron and Magnesium). Adrenal glands lose these when you experience stress. Magnesium helps in the production of serotonin during the day.
Self-care – attend to how often and how much you move your body. A short walk, jumping jacks, push-ups will suffice if you can’t fit in a work-out. Engage in a fun activity – frisbee, basketball, a class. Take an extra shower a day during study week. Brush your teeth an extra time a day. Get a haircut. Use lotion. Take advantage of on-campus supplied exam stress-reducing activities (massages, pet therapy, special foods, special activities) Sleep health- intentionally focus on sleep quantity and quality.
Sleep helps recall, memory, focus and concentration.  Try not to nap during the day. LEDs stimulate the brain. Turn them off 30 minutes prior to sleep. Aim for seven hours each night. Write your day’s accomplishments and tomorrow’s to-do goals right before bedtime. (Keep writing pad beside bed.) Fill your brain with these mantras:
“I am right where I need to be. With this comes tough times. I am tough enough and I will be just fine.”
“I am on a journey and will embrace the mountains, the valleys and the peaks.”
“Exams are not only one part of college. Even though I feel stressed, in a few days this will be over.”
“I am thankful every day for the opportunity to go to college. In four years, I will have grown exponentially and will contribute to society in ways I never imagined.”