Stress Reduction for College Students Taking Exams

by | Dec 15, 2010 | Mental Wellness, Parenting, Self-Care, Stress Management, Wellness Tips & Information, Workplace Wellness

By Donna L. Hamilton, MD, MS, FAAP

College students around the country know ‘tis the season.  For them, however, this week doesn’t mean rushing through malls looking for the perfect gift for loved ones. Instead it means something much more stressful: final exams.  Fortunately many colleges are taking steps to help their students effectively manage this stressful time.  They know this is an important part of any personal wellness plan.

Many campuses offer wellness programs that help students stay  healthy while studying.  Fortunately many of them recognize the importance of tending to students’ mental wellness as well as their physical wellness.  They know optimal health  means functioning well in all areas. This week in particular, college administrators and wellness coordinators find themselves offering a variety of stress management resources to frazzled college students.

A recent Boston Globe article describes activities occurring at several  Boston Universities.  Many of the programs offer fun and creative opportunities to reduce stress.  For example, Northeastern University held a gingerbread house decorating contest. Tufts University offered dog therapy sessions where students were able to play with friendly pooches.

In addition to these fun group activities, it’s important for students to cultivate their own stress management practices.  It not only helps navigate the immediate stresses of exam week, but it also develops positive lifelong skills.

Here are a few stress management tips for students:

1)     Know your studying style: Not everyone learns best by spending marathon sessions reviewing notes in the library.  Some people remember things better if they discuss it with someone.  Others find note cards or mnemonics helpful.  Knowing what works best for you can help you feel calm and confident while reviewing important material.

2)     Get enough sleep:  Many times students think pulling all nighters increase their chance of acing an exam.  Studies show, however, that  people remember information  better if they get adequate sleep after learning it.

3)     Take frequent breaks: Taking short breaks every hour can increase concentration,  improve productivity, and facilitate better recall of information.

4)     Listen to music:  Music offers many stress relieving benefits.  Dancing and singing to a favorite song helps release tension and can give some cardiac benefits if you do it long enough.   Music can also have direct biochemical and psychological effects that help the body relax.  Slow musical pieces are particularly relaxing.

5)     Take deep relaxing breaths: Breathing is free, easy, and always available.  Diaphragmatic breathing-controlled deep breathing that draws the breath down towards the stomach-can shift the body’s physiology from a stress response to a relaxation response.

6)     Remember to Laugh: Laughter has been shown to positively influence the body’s physiology.  Many people believe it facilitates emotional and physical healing.   Using study breaks to do something that makes you laugh helps reduce stress and can also help you feel rejuvenated.

Holistic Wellness Speaker Donna L. Hamilton, MD, MS, FAAP, is a former board-certified pediatrician residing in Northeastern Pennsylvania. She is Chief Wellness Officer and co-owner of Manifest Excellence, LLC. Dr. Hamilton specializes in holistic wellness promotion and speaks nationally on this topic. Her company Manifest Excellence teaches a comprehensive approach to health and wellness by addressing mental, emotional, social, spiritual and physical wellbeing. For more information visit www.ManifestExcellence.com

© 2010 Donna L. Hamilton, MD

Donna Hamilton, MD, MS, FAAP
Follow Me
Latest posts by Donna Hamilton, MD, MS, FAAP (see all)