By Gibran Rodriguez (M.A.)
With the brisk weather of October, the changing colour of leaves, and the smell of pumpkin spice inside your local coffee shop, comes the reminder for many students that midterms are around the corner. This period can be pretty stressful, and it is easy to forget to take care of ourselves; dealing with deadlines, preparation for exams, and other responsibilities can become overwhelming. Putting your PLEASE skills into practice when the stakes are high will aid your memory – and therefore your learning and academic achievement – to make the most out of this season. Moreover, self-care is critical to your mental health as we enter the colder, less-than-sunny months of the year. Here are some strategies and tips to take action:
- Plan ahead: Make sure that you’re prepared for the season ahead of time. Keep track of deadlines for all your assignments and exam dates. Break down all tasks into smaller steps and include them in your calendar. If you need accommodations, make sure to communicate this to your teachers or professors before the deadline. You should schedule time for studying at least one week before the date of your exam (don’t cram).
- Carve out time for yourself: Practising your PLEASE skills means making an effort to look after yourself. Self-care is quintessential during periods of high stress, as it is easy to become overwhelmed and vulnerable to Emotion Mind. But be balanced with your time – don’t overschedule yourself with school/work activities or spend your entire time on self-care!
- Keep active: Try your best to keep active during this time. Research has found that moderate to high-intensity aerobic exercise for up to one hour improves your attention and concentration, as well as your memory function, for several hours afterwards. As we know, exercise will also have a positive impact on your appetite and sleep.
- Prioritize sleep: Sleep is fundamental for the assimilation of new contents and information. Prioritizing sleep while planning times to study is helpful to boost your ability to retrieve (a.k.a., remember) what you’ve learned thus far! A good night’s sleep will also allow you to handle anxiety better when writing exams and perhaps make it more tolerable.
- Feed your brain: Research has also pointed out that our diet impacts our ability to remember. A balanced approach to eating will be helpful to give you the energy you need to push through this season. Moreover, you may already know about the positive effects of balanced eating on emotion regulation – it reduces our vulnerabilities to Emotion Mind, making it easier to regulate ourselves and respond in effective ways.
- Know when to ask for help: When we feel overwhelmed by stress, one of the most effective coping methods is asking for help. Your family and friends may provide the type of support you need: validation and encouragement, accountability, help to complete specific tasks or anything else!
- Be gentle with yourself: It’s helpful to remind yourself that midterm season is quite demanding. What would you say to a friend or close relative who is going through a similar period and is finding it hard to cope? Practise self-compassion to allow yourself to focus on your PLEASE skills and make them a priority.
- Balance and Acceptance: Remember that setting exceptionally high standards for all of your subjects and courses can add to the stress you’re already experiencing. Be comfortable with the notion of doing your best (or being “good enough”) without necessarily expecting a stellar performance on each assignment or test. Practise radical acceptance of your limitations and challenges, and at the same time, encourage yourself to make needed changes to do the best that you can.
Image retrieved from Unsplash.