“Final exams in one week…my assignments seem to be piling up…there is so much to do in so little time…I’ve just got to maintain that grade point average!”

These are concerns that college students experience every semester. Preparation for finals and/or the anticipation of a final exam can produce a great deal of stress. Stress, of course, is not limited to college students. Everyone can identify with the feeling of being under a lot of pressure. Stress has become a very negative word in our vocabulary. This notoriety is really underserved. Stress can be a positive experience adding opportunity, challenge and excitement. Prolonged stress, however, can seriously affect your physical and mental health. Your risk for stress-related illness or disease is determined, in part, by how well you cope with stress.

If you are a student preparing for fianl exams, you can begin sharpening your coping skills NOW to maximize your potential during finals week. Remember to keep final exams in proper perspective. It’s an opportunity to display one’s knowledge of a subject and not meant to be a “do or die” situation. We encourage you to take time now to assess your health level and develop a plan to be at your physical and emotional peak during the coming weeks. Make sure you’re at your best now, so that if you need to extend yourself beyond your normal limits, the impact will be less severe.

Choose a study location that works best for you to enhance your optimal level of efficiency. For example, you might find the library more conducive to studying than your residence hall.

Be able to say “NO” to requests that impinge on your time.

Take time for relaxation and recreation. Relaxation is a positive and satisfying feeling in which one experiences peace of mind. Engage in activities and behaviors that work for you to relieve anxiety and tension. Take a break from studying.

Practice deep abdominal breathing and progressive muscle relaxation exercises that will enhance your relaxation and increases your level of concentration.

Get enough sleep and rest. Lack of sleep can lessen your ability to deal with stress by making you more irritable. How much sleep? That depends on whatever amount of sleep allows you to feel refreshed, alert and in a good mood. Some people require nine or ten hours, others only six. To help ensure a good night’s sleep, avoid nicotine, caffeine, especially two to four hours before bedtime.

Limit the amount of caffeine to less than 200 mg. per day to avoid the unpleasant side effects of agitation, irritability, insomnia, diarrhea, stomach irritation and minor tremors. Caffeine in coffee can range from two to 180 mg. depending on type and brew. A 12 ounce can of soda pop ranges from zero to 60 mg. and over-the-counter medications contain as much as 200 mg. per tablet.

What about sugar? Snacking on cakes, pies, cookies and candy can deplete your body of the necessary B-complex vitamins. B-comples vitamins are needed to convert sugar to energy. If the body’s vitamin B source is frequently used for sugar metabolism, a possible deficiency might occur causing symptoms of anxiety, irritability and overall nervousness. This vitamin depletion is further intensified during a stress response.

Limit sodium intake. Sodium chloride is the mineral that aids in regulating the body’s water balance. High levels of table salt, or foods high in sodium may result in increasing nervous tension due to the excessive fluid retention. The National Research Council’s estimate on “adequate and safe intake” of sodium is between 1.3 and 3.3 grams. A daily requirement for sodium is difficult to establish because the need fluctuates depending on such conditions as excessive sweating and diarrhea.

Eat well balanced, regular meals. No SKIPPING. Be sure to include food high in vitamin C, B-complex, niacin and choline, which are needed to maintain proper functioning of the body. These essential vitamins play an important role in the body’s stress response.

MAXIMIZE YOUR POTENTIAL! Eating the right foods, recognizing the early signs of stress and coping with a situation in a positive way can make a difference in the quality of your life and maybe the outcome of a final exam.

For more information stop by the Wellness Resource Center located in the Holmes Student Center or contact Health Enhancement Services.