Tips for Handling End of Term Stress
Stress is a part of life. You have worked hard meeting deadlines, keeping grades up, managing time, and trying to find balance in your busy schedule with family, friends, academic, and work commitments.
Too often we get stuck in crowding our minds with thoughts such as, “There is no time to rest, play, or eat well.” This all contributes to stress. You may feel that your energy is low, and you cannot do one more thing, yet you are tasked with end-of-semester responsibilities. Although you may not be able to eliminate stress, how you manage your stress will make all the difference. After all, we cannot control how others behave or situations that arise.
Here are some tips to help you through this challenging time:
Throughout the day, notice your breath. Take slow, deep breaths.
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Breathing Practice Activity
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Find a comfortable place to sit or lie down Begin taking normal breaths Place one hand on your belly and the other on your chest Notice which hand rises first on the inhale and which hand moves down on the exhale– Next let’s count with conscious breathing Take 4 slow breaths following this format Breathe in for the count of 4 hold for 2 Breathe in for the count of 6 hold for 2 Notice if there is any restriction. Does your belly rise first, or does your chest rise first? Has your stress increased, decreased, or is it the same? Where is your level of maximum breath on a scale of 1-10 (1 being the shallowest breath and 10 the most oxygen intake)?
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Eat foods that are nutritious and easy to fix to sustain energy
- Fruits, veggies, lots of fluids (and some with electrolytes), and proteins such as shakes, beans, nut butters, whole grain breads, and pastas.
Move your body every day even for a few minutes,
- Stretch in the morning and evening
- Jog in place or engage in other physical activities
Stay focused on the present,
- The past is over, and the future is not yet here.
- Time is precious and every moment counts.
Most importantly, keep a positive attitude; do not get caught in negative thinking!
Good Luck! You have worked hard and deserve it!
About the Author: Dr. Maria Napoli is an associate professor at Arizona State University. She has incorporated the practice of mindfulness in her research, teaching, trainings and presentations at conferences nationally and internationally. Dr. Napoli has developed mindfulness programs for elementary school children, undergraduate and graduate students including a graduate certificate in integrative health with a focus on mindfulness practice. It is her vision to incorporate mindfulness in all levels of education giving students the opportunity to perform at their personal best as they improve quality of life. Dr. Napoli has authored journal articles and five books: A Family Casebook: Problem Based Learning and Mindful Self Reflection; Tools for Mindful Living: Practicing the Four Step MAC Guide; Beyond Stress: Strategies for Blissful Living; Whole Person Health: Mindful Living Across the Lifespan (with Steve Peterson); and Sustainable Living and Mindful Eating (by Lisa Schmidt) creating the Mindful Eating CD with Susan Busatti-Giangano.
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