Keep your cool this December: Time management & studying tips for finals

If you’re at the end of the fall semester, you may have a long list of group projects to complete, term papers to write and final exams for which to study - all in the matter of a few weeks. The good news is that the end of the semester is near and a break is close. The better news is there are ways to reduce and manage the stress that is symptomatic of this end of semester chaos.

The development of stress management skills takes practice and time just like any other skill. If you start practicing this semester, you may have even better result next time midterm or final stress rolls around in the spring.

1. Create a personalized schedule.

You are the number one expert on your own study habits, so you’ll know if you study better in 3-4 hour chunks or in shorter 1-2 hour blocks, and if you are most productive in the morning, afternoon or at night. The important thing to consider is that reading days and finals week will offer you lots of freed up times since there are not classes, but scheduling and planning will help to make sure you make the most of the time.

Setting realistic goals and benchmarks for yourself is also necessary for a good plan. If you have a 12 page paper due on Friday, decide if you can write 3 pages every day for four days and put it into your plan. Additionally, if you don’t meet benchmarks, you should change your plan so that you know you’ll need to do more pages on other days. Cramming and procrastination are linked to high levels of stress, decreased performance and lower levels of retention, so plan out as much time as possible.

2. Take breaks.

Add breaks to your schedule in order to make them a priority. Many people have trouble transitioning from one subject or assignment to another. By factoring in 15 minutes or more of break time, you will be able to be more effective when you are working. Try using a timer like this one, which sets alarms for shorter, five-minute breaks throughout a two hour session and times a longer, fifteen-minute break every two hours. When taking breaks, it might be helpful to do any of the following:

• Meditate for a short period. Services like Spotify offer audio guided meditations of variable lengths, or you can find these videos on YouTube as well.
• Make some art. Adult coloring books are quite trendy right now for their mindfulness benefits. If you don’t want to buy something, you can also doodle right in your notebook.
• Chat up a friend. Maybe you have a friend studying with you and you can plan breaks together. You could also call up your mom or significant other during your break.
• Think about something that isn’t studying. Make your list of movies you want to watch over break, or the people you want to send holiday cards.

3. Find the right environment.

You might hear others talking about spending all day in the library or pulling all nighters in your campus computer lab. If you don’t enjoy studying or doing research in the library, find a better option that fits your style. This could mean working at your kitchen table, working in a coffee shop somewhere off campus or sitting in a public study space in one of the academic buildings. Some things to consider when picking a place: Do you want silence or somewhere people can talk and collaborate? Do you want somewhere bright with natural light, or somewhere that has fluorescent lighting? Do you want somewhere close to home so you can go home between sessions or somewhere far that will compel you to stay longer?

In addition to finding a physical space, there are other ways to set the studying mood. Your choice of music and if you appreciate having a study-buddy, are also worth consideration.

The Season of Sugar Coated Everything

It is officially the time of year when sugar, in all of its forms, seems to make an appearance. Pumpkin and sweet potato pies, cookie exchange parties, lattes and hot chocolates, eggnog, and even Santa on the can of Coco Cola, all seem to be as essential as hats and gloves during this time of year. It is during this time, that we may tend to notice the packaging and labels a little bit more. Sugar-free icing for the gingerbread men? Low-calorie sweetener for the hot coco? What do all of the sugar terms really mean and what is the difference between them?

 

Sugar and other natural sweeteners

Our bodies take sugar, also known as sucrose, and use it for cellular activity. Insulin is a hormone that is produced by the Pancreas. It helps to transport glucose (sugar) in the bloodstream. Sugar we eat from foods including regular table sugars, and natural sweeteners are all converted to glucose. Many times we are told to opt for natural sweeteners instead of table sugar (even though some natural sweeteners are nutritionally comparable to sugar). Examples of natural sweeteners include: honey, molasses, agave nectar, etc.

 

Artificial sweeteners

Artificial sweeteners are typically extremely sweet (in comparison to regular sugar) and are lower in calorie content. Artificial sweeteners are commonly cited as the sweetener option for dieters and those focused on weight loss because of their low calorie content.  Examples of artificial sweeteners include: Sweet One, NutraSweet, Equal, Sweet’N Low, Splenda, etc.).  Be careful how much you consume as you may be enhancing your appetite for sweet foods.

 

Sugar alcohols and novel sweeteners

Sugar alcohols can be both natural and manufactured.  Sugar alcohols are carbohydrates, meaning that while they contain less sugar than table sugar, they may have more calories and sugar content than artificial sweeteners. Sugar alcohols are more visible in processed foods, baked goods, and some toiletries, etc. Examples of sugar alcohols include: sorbitol, mannitol, isomalt, etc.  Novel sugars are a bit more ambiguous in nature as they are a combination of sweeteners.  An example of a novel sweetener is Stevia.

 

Controversy (But are the alternatives to natural sweeteners safe?)

Although the FDA has evaluated artificial sweeteners, sugar alcohols, and novel sweeteners, there is still more research to be done. There are some claims that the true effect of sugar alternatives on the metabolism and brain are unknown.  As always, it is suggested that you seek professional insight and guidance from a personal physician and/or nutritionist who can best help you meet your personal health goals.

 

What about the holidays?

Regardless of the type of sweeteners, one recommendation is the same across many organizations, and that is, “don’t overdo it with sugar.”  Whether using natural sweeteners, artificial sugars, or products with sugar alcohols the consensus is to use them sparingly. With that being said, how can we navigate the sugar laden path this season? Our suggestion is to focus on portion control. Personally, I am baking smaller desserts this season. For example, instead of baking a pan full of brownies and cutting a large section whenever I’m in the mood for something sweet, I made mini-brownies (photographed below). You can easily stretch out the batter and make smaller individual servings (e.g. just use cupcake tins or ramekins to make mini versions).  

 

 

 

 

 

 

 

Article and photograph by

Gabrielle Mnkande

 

 

 

 

 

 

 

 

 

 

 

 

 

Here are some other ways to bake your sweet and eat it too!

http://www.diabeticlivingonline.com/diabetic-recipes/dessert/delicious-diabetes-friendly-dessert-recipes

http://www.eatingwell.com/recipes_menus/collections/healthy_diabetic_dessert_recipes

http://www.health.com/health/gallery/0,,20307087,00.html

Keep your cool this December: Be aware of stress & it’s impact

Maybe there was a point where you realized December used to mean excitement about holiday vacation, holiday treats and presents and it started to mean stress about finals, buying gifts, coordinating travel plans and planning family engagements.

Whether you’re a college student trying to wrap up end of semester exams and papers on a good note, or anyone else dealing with the expectations and excitement of the upcoming holiday season, it’s likely you’re experiencing some stress as 2015 comes to an end.

You’re not alone. Almost 50 percent of the 2,500 americans from across the country surveyed in this study said they had experienced some significant stress in the last month. Common sources of stress include health concerns, financial concerns and being overwhelmed with responsibilities. Age, income and gender are linked to the types of stress an individual experiences. Older folks are more likely to stress about their personal health, whereas young people are more likely to worry about having many responsibilities. Women are more likely to report that money is stressing them out.

Check out this interactive tool from the American Psychological Association that you can click around on to see the physical effects of stress on the body.

Stress isn’t always a bad thing, especially since it often serves as a motivator or can be the result of a positive event, like a new relationship. This positive stress is eustress. However, experiencing stress over long periods of time can contribute to chronic illness and can lead to unhealthy behaviors, such as under or over eating. The contribution of stress to disease varies based upon genetic susceptibility, personality, social support and coping style. Active coping styles, which aim to alter the nature of the stressor or the way the stressor is thought about, are generally accepted as better for immune system health and emotional adjustment, as compared with avoidance styles. Some active coping strategies include support-seeking, humor, physical recreation, adjusting expectations and relaxation. Women are more likely than men to see relationships with family and friends as important to them, making support-seeking a common strategy for many women. Men are far more likely to exercise once or more per week than women, making physical recreation a more common coping strategy for men. Doing what works for you and what reflects your values is important in creating a plan for stress management.

The next posts will offer some tips for reducing and managing stress through active and proactive coping strategies.