Meriam Ahmad

According to a study conducted by MentalHelp in 2016, a staggering 89 percent of college students reported experiencing stress at least two to four times per semester, with 30 percent indicating that they were stressed for almost the entire semester.

As the whirlwind of finals week approaches, it’s essential to prioritize self-care amidst the chaos of exams and deadlines, especially considering the prevalence of stress among college students. Notably, 31 percent of students surveyed by MentalHelp identified finals as the primary source of their stress. Here are some tried-and-true decompression strategies to help you maintain balance and sanity during this intense period:

1. Mindful Breaks: Scheduling short breaks during study sessions to reset your mind. According to The National Library of Medicine, indications from research suggest that mindfulness meditation programs have the potential to alleviate anxiety, depression, and pain among specific clinical populations. Consider practicing mindfulness or meditation to help alleviate stress and increase focus.

2. Physical Activity: Take a break from the books and engage in physical activity. According to The National Library of Medicine, engaging in physical activity and exercise not only helps prevent common mental disorders such as depression and anxiety but also provides multiple positive effects on the physical and mental well-being of individuals with a diverse range of mental disorders. Whether it’s a brisk walk, a quick workout, or a yoga session, physical movement can enhance concentration and reduce anxiety.

3. Quality Sleep: Don’t sacrifice sleep for cramming. According to the National Library of Medicine, Improving sleep quality leads to better mental health. A well-rested mind is more productive and retains information better. Aim for 7-9 hours of sleep each night to ensure your brain is functioning at its best.

4. Healthy Nutrition: Fuel your body and mind with nutritious foods. Avoid excessive caffeine and sugar, as they can lead to energy crashes. A study from 2019 in The American Journal of Clinical Nutrition showed that eating more fruits and vegetables is good for mental health. It found that regularly eating vegetables can help reduce symptoms of depression in people diagnosed with clinical depression.

5. Social Support: According to The National Library of Medicine, Social support is exceptionally important for maintaining good physical and mental health. Sharing your experiences, discussing study strategies with friends or family, can offer encouragement to one another. Social support can be a powerful motivator.

6. Creative Outlets: Take a break to engage in a creative activity you enjoy. The National Library of Medicine has discovered that writing assists individuals in effectively handling their negative emotions, while painting or drawing provides a means for expressing trauma or experiences that may be challenging to articulate verbally.Whether it’s drawing, writing, or painting, expressing yourself creatively can be a great way to decompress.

7. Time Management: According to the National Library of Medicine, time management impacts wellbeing—and in particular life satisfaction. Break down your study sessions into manageable chunks. Use techniques like the Pomodoro Technique, which involves focused work for a set amount of time followed by a short break. This can help prevent burnout.

8. Nature Breaks: Spend some time outdoors to recharge your batteries. Research from the University of Rochester indicates that individuals experienced increased vitality, enhanced resilience, and improved physical health when they dedicated more time to being in nature. Fresh air and natural surroundings can have a positive impact on your mood and overall well-being.

Remember, finals week is a challenging time, but prioritizing self-care can make a significant difference in your performance and overall experience. Find the strategies that work best for you, and don’t forget to take a moment to appreciate your hard work and dedication. Good luck!