We all dream of Christmas and the lovely break we get. But first, there’s this little matter of school and final exams. There’s no doubt about it, this can be a stressful time. There’s research to do, papers to write, and exams to prepare for. On top of the normal routines of practices and games, rehearsals and performances, there are often extra chores and shopping to do as well.

What helps? Actually, a lot of things do.

Our brains operate best in short, intense bursts with breaks. Instead of telling yourself “I’ll study for three hours tonight,” how about committing to do 4 highly focused sessions of 25 minutes with 5-10 minutes breaks in between each? Google the“Pomodoro Technique” if you want more info.

It’s a real gift to free yourself from distractions! Can you be so radical as to leave your phone in an entirely separate room while you study?

Anxiety is the frequent by-product of procrastination. Can you commit to getting started 15-20 minutes earlier than usual?

On the topic of anxiety, “cramming” also tends to raise our stress levels. Yes, if that’s all you’ve got time for, so be it; some study is better than no study. But again, you’ll do yourself a serious favor if you space your exam study out with several short, intense looks than you will via one massive cram session. Our memories do better with repetition.

Exercise is SUPER helpful. No, you don’t have to commit to a 5-mile run in 35-degree weather. In that same spirit of the short “burst,” can you do some quick lifts with weights or a combo of some sit-ups, squats, planks, and push-ups that get your heart beating and give your mind a mental break?

Mindfulness and breathing are awesome! It was wonderful seeing the freshman and sophomore classes doing mindfulness activities during Advisory yesterday. (Thank you so much Freddie Laux and Jackson Slusser!) The 5-4-3-2-1 technique is a masterful way of slowing yourself down and doing a brain-refreshing re-set. Focused breathing is another way of de-stressing—and it only takes a few minutes in the middle of an already busy day. If the 4 – 7 – 8 technique isn’t “your thing,” you can try “4 x 4 square breathing.” You’ll breathe in for 4 seconds, hold it for 4 seconds, let it out for 4 seconds, and pause for 4 more before taking your next breath. If that’s not your thing, just close your eyes and pay attention to your breath as it fills and leaves your lungs. If your brain jumps in with all sorts of distracting thoughts (as brains tend to do), just acknowledge that they are there (without judgment) and return your attention to your breath.

Not fully into either hard-core exercise or Zen-master level mindfulness? How about throwing on a coat and taking a 5-10 minute walk between study sessions? Grab some fresh air, notice the beauty of the bare trees and wintry skies, or even just catch some Christmas lights. You’ll come back to your next study session more alert and ready to go.

Finally, we hope that you do guard your sleep as best as you can. I know that some of you might be scoffing as you read this, but good sleep = better brain function.

As always, know that your SLUH School Counselor is available to you. We care about you and are happy to support you.

Best of skill to you as the semester comes to its conclusion and you get a much-needed and well-deserved break!