Top ways to reduce stress during finals

Whether it is worrying about final exams or frantically trying to complete a paper, you are experiencing stress. And it doesn't just happen with academics. Stress is a part of our everyday lives as some may also worry about upcoming holidays, shopping for gifts and going back home to family.

However, Director of Wellness, Amy Blansit, and Director of Counseling, Ed Derr, offer tips and ideas of what to do during those times when you are feeling the pressure.

Derr says, "Stress is inevitable. We're all going to have stress." So what can you do about it?

Get active

According to Blansit, ten minutes of activity can be beneficial to someone who is feeling stressed. "Even if it's a five minute study break to just get up and move, that can improve metabolism, and we see that any movement increases fluids and blood to the brain," Blansit says. "Movement increases cognitive function."

Eat healthy

"Overall nutrition is important because we know individuals who take in a high fat, high carbohydrate diet have a satisfying feeling, but it is generally more fatiguing with that calming effect of what serotonin is released," Blansit explains. "Our proteins cause us to release dopamine, and that's more of an alert and awareness type of hormone." In other words, leaner sources of protein or non-animal proteins would be more beneficial for a stressed-out student to consume.

Reduce caffeine intake

"Reduce or limit caffeine because caffeine increases anxiety or symptoms of anxiety, like that nervous stomach, jittery feeling," Blansit said. Also, don't take in more than the normal amount of caffeine because adding more caffeine creates stress on the body. Instead, try drinking more water.

Sleep at least 7 to 9 hours per night

"There are studies that show that all of their hormone levels--from blood sugar to stress hormones--are all disrupted the following day," Blansit says. "The more nights you gets of poor sleep, of course you see, the more complications afterwards."

Have a support system

"Having a group of friends, family or a boyfriend/girlfriend, someone that is just going to accept you and support you and listen. Utilize them in a good way," Derr suggests.

Change irrational thinking habits

Derr suggests people should think more optimistic instead of putting themselves down. "We play this ugly, self-talk loop sometimes in our head, but if we can interrupt that and try to be a little bit more gentle with ourselves, that can be a good thing," Derr says.

Remember to take a deep breath

"When you're getting all stressed out, you don't breathe as deeply and your muscles get all tense," Derr says. Often, taking up yoga or meditation helps people focus on their breathing rather than on their mile-long to-do list. 

Other tips

• Set goals and manage your time

• Learn to laugh a little more

• Try self-meditation

• Engage in a favorite hobby

• Do not rely on quick fixes, such as tobacco or alcohol

On a final note

"I think most students take so much time worrying about ‘what ifs,' instead of letting that go and just focusing on the moment, the reality that's at hand," Blansit says. "It's more about how much you want to stress and you make a choice."