Finals week is right around the corner. That typically means lots of late nights cramming for exams paired with bloodshot eyes and never-ending cups of coffee. During the last stretch of school, our anxiety levels seemingly go through the roof. The last thing you want to have for finals week is high anxiety levels-you want to do well on your exams, right? So what is there to do to help alleviate some of this anxiety? Here are ten different ways that you can do to help lower your anxiety so you can finish the semester off strong.
1. Exercise
One sure-fire way to lower anxiety is by exercising! As finals week comes closer, try any form of exercise at least three times a week. It can offer a nice break in between study sessions, and help blow off some steam. Speed-walking around the neighborhood, going to the gym, or even lifting weights with stuff at home are all great ways to help work out (literally) pent up frustrations and high-strung nerves from school work. Incorporating exercise leading up to finals will help ensure that your anxiety is kicked to the curb, all while feeling better about yourself. Win-win!
2. Figure out if your campus has any anxiety workshops or events
Most campuses have anxiety workshops or events as finals start to get closer. Workshops can allow individuals to talk to counselors and learn about ways to study and think through taking exams if test anxiety is particularly common for them. These workshops can help tremendously in how we view test-taking and studying in the long run. Campuses are also beginning to offer more and more events closer to finals where you can get food and beverages before finals, and even play with puppies! Studies have shown that college students who engage in animal therapy before their exams typically do better than those who don't, and also have lowered levels of anxiety. So check out your campus bulletin to see what is being offered!
3. Studying
A definite way of curbing levels of anxiety before finals is really getting down into your books and studying at least two week prior to exams. By actively studying the material, you really understand the concepts and develop a stronger confidence in knowing the material. Confidence in the material you're studying means your anxiety levels won't be dominating your mind! Also, breaking up the monotony of your study routine can help keep your mind entertained with the material. Mindlessly reading textbook material or notes for hours can get really boring. Soon you'll forego the studying and do other things! So turning your notes into colorful flashcards or taking key concepts and pinning them around the house so you constantly see them will help the material stick in your head in fun ways! So get cracking on your study sessions!
4. Breathing techniques
Believe it or not, having a few breathing techniques committed to memory can help alleviate a fast beating heart and anxiety before test taking (but that's obvious, right?). They're particularly effective right before tests, when we're all nervous of drawing blanks or not knowing the answer to the very first question. One technique is called 4x4 breathing. In order to do this, breathe in for four seconds, hold for four seconds, breathe out for four seconds, and rest for four seconds. Doing this can help establish a slower rhythm for your heart and thinking.
5. Valerian root
The introduction of this effective herbal supplement in my life has drastically lowered my levels of anxiety when it comes to test taking or overwhelming study sessions. It can even help alleviate symptoms of PMS! Typically, this supplement comes in pill form, however, you can crack it open to make tea! Valerian root works naturally in tandem with our body and doesn't leave any nasty side effects that a lot of prescription anxiety medication may have. It starts kicking in after 40 minutes, and can last all day (However, an hour before exams is when I'll take one!). Also, make sure you begin taking this at least two weeks before exams, because it is difficult to see positive benefits until some time has passed. For stressful exams, Valerian root can be a huge game changer (tip: do NOT drive or operate heavy machinery for at least three to four hours because this herbal supplement is also used as a mild sedative for better sleep).
6. Hand games
A minor but effective method of relieving anxiety could be fiddling with things in your hands! Playing with erasers, weaving a pencil through your fingers, or toying with a ring or bracelet can help provide an outlet for anxiety. They even have spinner rings that can help with this! (Etsy has some intricate ones. They even have anxiety rings that have beads you can move!) By occupying your hands with something to do, anxious thoughts should start to become quieted during exams!
7. Eat whole foods
Cutting back on highly processed foods and replacing it with whole foods before exams can help improve anxiety levels! Often times, processed foods are not very high in the day-to-day nutrients we need to operate at our peaks. Yes, they do taste good, but what you put into your body can affect your body and mind tremendously in the long run! Consuming more whole foods can give your body the right nutrients you need, and help improve your anxiety levels prior to exams.
8. Cut back on caffeine
Caffeine, whether you get it from drinking coffee or energy shots, is not the best if you have high anxiety before exams. Caffeine is a stimulant, and will therefore make you alert (obviously) but also very jittery. It isn't the best for curbing anxiety levels. So if you're an avid caffeine consumer with terrible anxiety prior to finals, try cutting back on some of the caffeine that may be working against you!
9. Get fresh air
Getting outdoors and breathing in some fresh air has been linked to lower levels of anxiety, among a myriad of other ailments! There's something so connective and positive about nature that our human body responds so well to! If walking outdoors isn't your idea of a fun time, try sitting outdoors and reading a book, or doing any other hobby that can readily be moved outdoors. Even having a window open can benefit your well-being! Trying to get some fresh air before finals can help lower your anxiety!
10. Busy work
Doing busy work can help alleviate symptoms of anxiety during stressful studying situations or late-night cramming. Busy work can include doing the dishes, sweeping the floor, or coloring in an adult coloring book! Busy work is busy work, so it isn't necessarily meant to be associated with copious amounts of joy (particularly household busy work). However, busy work can give us a small sane break that aids in releasing frustrations and anxious thoughts so we can get back to studying without wanting to tear our hair out or cry.
11. Positive Words
Finals week can be the most detrimental event to a college kid's mental health. One key concept to keep in mind is that your grade on your exams is not equivalent to your intellect or worth as a person. Your grades do not define you! Keep striving.
