The Stress of Finals How to Survive Finals Week Stress Free

Erica RodriguezSrividya Srinivasan

Stress & The College Student“The fuel the body uses to meet the challenges of our fast-paced modern life; for others, it is the

aversive by-product of such a life”

Too much stress can interfere with preparation, concentration, and performance

Stress can lead to avoidance, poor performance, or too high or low expectations for

oneself

Dealing with Stress� Underlying issues tend to surface & are

exacerbated during times of stress� Know what your physical & emotional

limits are� Identify cause of the stressor/trigger� Seek out support! � Utilize techniques for reducing stress

*Remember, these vary student to student!

Tips for Preparing1. Prioritize 2. Talk to your professor or TA ahead of time3. Know for certain what material will be

covered4. Look at previous exams5. Get extra help6. Set ground rules with your roommate7. Utilize study groups8. Ask students who have taken the class what

to expect

Stress Bustersv Get enough sleep each nightv Eat Healthfullyv Be Activev Learn to say “no” – don’t over commit yourselfv Avoid use of alcohol and drugsv Get time away/alonev Spend 3-5 minutes not doing anythingv Study for only 1 hour at a time, then take a breakv Make a list and write down everything you need to

get done

The Truth about All-Nighters

http://www.bu.edu/buniverse/view/?v=Q5Iuhty

Only allows you to function at 50-70% of your capability the next day

Can set you up for panic, misreading test questions, and “blanking”

Sleep DeprivationShort Term Effects

� Poor concentration & shortened attention span

� Decreased ability to retain information

� Lose ability to read others’ emotions properly

� Lack of controlling your own emotions

� Weakened immune system

Long Term Effects� Alters and imbalances

hormones associated with hunger

� Reduced learning ability� Increase in the likelihood

of anxiety disorders� Weight gain� Increase risk of diabetes,

kidney failure, heart disease, & stroke

If you must cram…� Do not “should” yourself, focus on the here-and-

now� Be Selective� Skim� Caffeine- 1-2 cups in a 24 hour period� Light exercise� Healthy snacks� Music� Power naps� Proper lighting� Brain Breaks

What to do Right Before Your Exam� Get a good nights rest (6-8 hours

preferably)� Eat and drink something healthy� Deep breathing� Meditate � Talk to a friend� Light exercise � RELAX

Resources� Counseling and Wellness Center� Managing Stress during Finals Week� How to Reduce Stress During Finals Week� Limit Stress During Finals Week

Pranayam- Breathing Excercise

Pranayama refers to breathing exercises included in the practice of yoga. According to University of Maryland Medical Center, pranayama can help increase blood circulation and deliver more oxygen to the brain. As you gain more control of your breath, you also increase your lung capacity, which can increase your mental alertness and focus. Practicing pranayama may also help relieve stress.

Ujjayi Breathing� Breath passes through the back of the

throat� A soft audible sound is createdHow to do it….Ø Exhale through the mouth as if you are

fogging a mirror a couple of timesØ Now, keep up the same quality of

breathing with your lips sealed

Sounds of nature…