Finals Week Toolkit
UCA Counseling Center
Need some extra help managing your stress? The UCA Counseling Center is there for students, free of charge. Reach out to them at:
Student Health Services Building
Suite 327
(501) 450-3138
https://uca.edu/counseling/
Go to Sleep
Make sure you're getting plenty of rest! 6 to 8 hours of sleep helps your body commit things to memory, stay healthy, and stabilize mood. Don't waste all those hours you spent studying by shorting yourself on some much needed sleep!
Flaming June by Sir Frederic Leighton
Finals are a stressful time, with papers to write, notes to study, and last minute assignments to knock out. Learning to manage your stress with different coping techniques can help you work your way through all your assignments and on the other side of finals with your sanity intact. Try out some of these stress managers to see what works best for you!
Get Up and Move
Being active is a really important way to mange your stress, help your overall mood, and even improve your cognitive ability. Every so often make sure to take a break and get your body moving, even if it just a walk around campus or through the nature reserve. The sunlight can help improve your mood, just be sure to wear some sunscreen for any extended outside activity.
Don't forget the other fun resources for activity on campus, like the UCA HPER center. They have workout equipment, basketball courts, racquetball courts, a walking track, a swimming pool and so much more to help you be active and reduce stress. Check out all they offer and more at:
https://uca.edu/campusrecreation/hper-center/
Deep Breathing
Taking some soothing, deep breaths can relax you, reduce your stress, and lower your blood pressure and heart rate. This simple technique can be done wherever you happen to be, even in the middle of a test.
1. First, get yourself as comfortable as you're able to be.
2. Now, close your eyes and pull in a deep breath through your nose for at least 5 seconds.
3. Hold that breath for at least 5 seconds, feeling the air filling your lungs. Some people find it helpful to place a hand on their stomach or chest to help feel this or visualize the air as light or colorful smoke filing their body.
4. Slowly release your breath, taking at least 5 seconds to let out the air so it doesn't come out in a big puff.
5. Repeat this process a few times to help reduce the stress and center yourself.
Mindfulness & Meditation
Taking a moment to stop and focus on yourself and your mental health is vitally important. Many people have found that meditation and mindfulness techniques has helped them reduce their stress and get them into a better head space to accomplish their goals. There are many free, simple to use apps for smartphones available, and here are a few that are frequently recommended:
- HeadspaceA free app that offers scientifically-based guided meditation and mindfulness techniques to help you reduce stress.
- CalmThis soothing, free app offers meditation, mindfulness, music, and scenic imagery to help you calm down and refocus.
- Stop, Breathe & ThinkAn emotional wellness app geared specifically for people under 25 with personally tailored recommendations based on your preferences and mood.
- Ten Percent HappierAn app for skeptics who want to see if meditation is the real deal to reduce stress and get them into a better head space.