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10 Tips for Self-Care During Exam Week
It can be easy to be overwhelmed this time of year with exams, papers, and projects all coming due, as well as celebrations and goodbyes. As we celebrate another academic year coming to a close today and going into the final stretch in the next couple of weeks, here are some helpful tips to keep in mind to protect both your mental and physical health.
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Get Enough Sleep – Aim for 7-9 hours, including non-negotiable wake up and wind down times.
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Stay Hydrated – This means drinking 2-3 liters of water per day, carrying your water bottle to the library, and NOT hydrating on coffee drinks all day.
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Plan Ahead and Prioritize – When I asked the students in my classes what is the most important thing they can do right now, it was this! Whether it’s on your phone, a scrap of paper, or your whiteboard calendar in your room, plan! This will help keep you organized and on track throughout your exams.
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MOVE – This may mean taking walking breaks to the garden as you study in the library, attending group fitness classes such as yoga (see our schedule for special classes in the next couple of weeks), going to the gym, or for a run, or hitting a bucket of balls over at the golf course, or even turning on some music in your room and dancing! Just MOVE!
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Get Proper Nutrition – This is another thing to plan for and prioritize. You will get more out of your study sessions and perform better on exams with proper nutrition. A recent article from the American Journal of Biomedical Science and Research suggests “the timing of meals, particularly breakfast routines and snack intake, has an impact on students' ability to think clearly throughout study sessions and classes.” Below are recipes for a quick and easy breakfast bowl option, as well as ideas for “energy balls” for study snacks.
https://lifemadesweeter.com/no-bake-energy-bites-9-ways/
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https://health.clevelandclinic.org/how-to-turn-a-smoothie-into-a-hearty-healthy-bowl
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Set Boundaries – This time of the semester it is difficult to say no to extra commitments, social invitations, and more, but right now your priorities are taking care of yourself.
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Distinguish Between Work and Play Time – This is another helpful tip that was brought up by several of the students in my classes. As one graduating senior said, “One can only study for so long and be productive!” Commit to wholeheartedly studying for a specific amount of time and then allow yourself a break to take a walk, get a healthy snack, talk with a friend, hydrate, or just watch an episode of your favorite show on Netflix! Treating yourself with small intentional will help you be more productive with your study time when you return.
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Acknowledge Your Accomplishments – Be proud of all you have already achieved this semester and in your time at Duke! As long as you do your best and take care of yourself, everything else will fall into place. You GOT This!!!
Adapted from: