Tips from SRSU Counseling and Accessibility Services
Mary Schwartze, M.ed., LPC offers the following tips to keep in mind always, but especially during the stressful time before final exams.
Sleep
Avoid long naps. If you absolutely need to nap, take a “power nap” of 20 – 25 minutes or less. You want to avoid cycling into REM sleep during the day unless you are planning an all-nighter. Supplementing with Magnesium can help support adequate sleep. Melatonin can be helpful if having issue with falling asleep. Try to avoid pulling an all-nighter, if at all possible. If you feel you must, however, shore it up beforehand and after by supporting in other areas listed below.
Nutrition
If this is an area where you don’t give much thought, now is a good time to start. Try to avoid going over the top with sugar, caffeine and energy drinks. If you must reach for these aids, remember they tend to crash your energy so really consider the pay off and timing in relation to sleep and test-taking and the relationship these may have with anxiety for you. Remember: the solution to pollution is dilution: water!! Try to support yourself at a cellular level by staying hydrated and satiated with nutrient- and micronutrient-rich foods. Pay close attention to adequate protein and Vitamin C, D and A.
Exercise
There is an established and strong correlative relationship between movement (exercise), memory recall and overall positive outlook. Consider exercise as a study break option or while studying. Students report greater memory recall after listening to recorded notes/chapter books when working-out.
Stress
Pay attention. Gauge it. Scale it from zero to ten. Pay attention to when your own stress is climbing and find ways to bring your number down to a comfortable space. Try: Warm bubble baths, music, positive self talk, socialization with friends, mediation or mindfulness practice, massage therapy, yoga, prayer, hot tub or swimming, hiking. Notice your thought process and confidence level prior to exams. Work to develop this area. Visualization can help here. Imagine yourself in the testing environment and successfully finishing the exam! Go sit in the classroom when empty if needed to further develop this visualization skill.