Finishing the Semester Strong
By the Center for Cura Personalis
For some unexplainable reason, spring semester often feels busier than fall. This becomes even more apparent as students get to the end of the semester, a time filled with all of the papers, tests and group projects that need to be finished before “summer” is officially here, while also being tempted by nicer weather, wanting to spend time with friends they may not see for a few months, and solidifying next year’s classes, living arrangements, internships, leadership opportunities, and more. It can all just sound exhausting!
Gonzaga students who regularly practice healthy habits—such as eating fruits and vegetables, getting enough restful sleep, and getting recommended levels of exercise—report having significantly fewer, if any, mental health issues, especially depression, anxiety and panic attacks. Additionally, those who regularly exercise and get enough restful sleep are significantly more likely to report no difficulties handling issues with academics, relationships and family problems (source: Gonzaga’s American College Association Survey, spring 2016). While each of us, inherently, know these healthy behaviors are good for us, they can be the first thing to go when we are struggling or stressed. The same may be true for your student, as the end of the semester approaches.
As the end of the semester nears, we wanted to share some tips from our CCP staff and students on the ways you can help encourage your student to finish strong:
Encourage your student to take a look at their syllabi from now to the end of the semester, map out assignments and then break things up and start them early. It’s a lot easier to get started on a paper when you start to do tiny pieces of it here and there, and by getting a head start on it, you won’t be scrambling at the last second, pulling an all-nighter to finish that last assignment. Building momentum towards finishing something is easier than sitting down and trying to do it all at once.
-Matt, Case Manager
Studying is vitally important, and so are breaks. As the weather gets warmer and the sun shines more consistently, enjoy the beauty that surrounds Spokane. Go for a hike to see the Palouse Falls. Head out to Coeur d’Alene and enjoy the cozy downtown area. Participate in Bloomsday on May 7. Grab a couple of your closest friends and run/walk the event together. Consistent exercise can help increase concentration, decrease anxiety and depression and regulate your sleep. Bloomsday is the perfect way to start finals week!
-Nico, Case Manager
Foregoing taking care of yourself does not pay off in the end. Especially during times of increased stress, pay attention and check-in with your body. When you are feeling exhausted, do not try to keep yourself awake and attempt to get your work done—it will still be there the next day. Get some rest, eat a balanced meal and take some time (even 15 minutes), in-order to keep yourself energized and focused.
-Sean, Case Manager
Don’t forget to breathe! Breathing is one of the best things that you can do for your body and your mind, and one of the easiest ways to change the fight-flight response we may feel while stressed. Even three slow breaths can change the way you approach the rest of your day. Try breathing in for four counts, holding for seven, and exhale for eight: 4-7-8.
-Tory, Health Educator
Keep your sleep patterns consistent. One way I practice self-care is keeping my sleep schedule regular. I try to wake up and go to bed at the same time consistently throughout the week. I diligently make sleep a priority because I know that I always feel better and ready for the day when I have 8 hours of sleep.
-Emily, Student Employee
Take one thing at a time and stay present! It can be difficult to stay mindful of the present moment when the end-of-semester and end-of-college countdowns start. But encourage your student to take some time every day to savor the little things. Jot down what they’re grateful for, enjoy to the fullest all the activities they take part in—whether that’s chatting with their professors and classmates or hanging out with their roommates. And, as always, to use their favorite self-care techniques to keep stress in check.
-Jenna, Assistant Director for Well-Being and Prevention Education
The Center for Cura Personalis will be offering weekly meditations and Health Hut events until the end of the semester to help support students. The Wellness Toolbox has some great resources that can help students take a much-needed deep breath whenever they start to feel overwhelmed.