The end of the semester can be a stressful time for WVU students, faculty and staff, like their counterparts elsewhere. Experts on campus are offering advice on ways to cope. (WVU Photo/Brian Persinger)
The holidays have arrived, but West Virginia University students, faculty and staff — like their counterparts on other campuses — have finals week to get through before the real celebrations can start.
To help support students and other University community members, Kevin Larkin, professor of clinical psychology in the WVU Eberly College of Arts and Sciences, and Sara DiSimone, outreach and community engagement director for the WVU Carruth Center, are providing tips for minimizing stress and feelings of being overwhelmed as the semester closes.
Quotes:
“There is ample evidence showing that rates of stress, anxiety and even depression have increased over the past five years among those who teach and learn in college communities. Consequently, it is easy to predict that these symptoms are amplified during stressful times of the semester, like final exam week.
“Common symptoms we notice include sleep disruption, trouble concentrating, feelings of tension or fatigue, worry and procrastination. Unfortunately, all these symptoms interfere with exam preparation and performance, so it is important for both students as well as instructors to develop effective stress management tools.
“By allocating an appropriate amount of time each day leading up to finals, students can avoid less effective study strategies like cramming for final exams or pulling all-nighters during final exam week.
“At WVU, students experiencing significant challenges to their mental health are encouraged to access resources provided by WELLWVU.” — Kevin Larkin, professor, clinical psychology, WVU Eberly College of Arts and Sciences
“Finals week can be one of the most stressful times for a student, but it doesn’t have to be. With the right approach, you can tackle the end of the year ‘scaries’ with confidence.
“Create a study plan. Break down your tasks into small, doable steps. Be sure to map out which tasks you’ll take on each day. Using a planner can help you with this. Be sure to schedule breaks for yourself, this can help prevent burnout.
“Practice time management. Consider using time-blocking techniques like the Pomodoro method — 25 minutes of focused work, five-minute breaks. Managing your time wisely helps you stay productive and minimize that overwhelmed feeling.
“Prioritize sleep and nutrition. Pulling all-nighters might seem productive and necessary but getting no sleep can make it impossible to remember what you have studied and make it more difficult for you to stay focused during the exam. Try to rest for 7-8 hours and be sure to eat and stay hydrated. This will keep your energy levels up.
“Move your body. Body movement — even a walk — releases endorphins that can boost mood and reduce stress. Incorporate body movement like stretching into your breaks to improve concentration and help clear your mind.
“Practice stress-relief techniques. Use deep breathing, mindfulness or meditation to calm your nerves. Have 10 minutes? Spending even a short time practicing these techniques can make a difference. Listening to music, journaling or talking to friends can also help.
“Avoid comparison. Everyone studies and learns differently. Focus on your journey and avoid getting caught up in how others prepare for exams. Comparing yourself can add unnecessary stress.
“Reach out for support. If you feel overwhelmed, don’t hesitate to talk to friends, family or a counselor. At WVU, the Carruth Center is always available. Schedule an appointment with a counselor by calling 304-293-4431 or visiting the Carruth website. If you need to speak to someone urgently, stop by the Urgent/Crisis Clinic at Carruth between 8:30 a.m. and 5 p.m. We know emergencies happen after hours, too, and an emergency line, 304-293-4431 x1, is available for any mental health emergencies that happen outside of business hours.
“Remember, finals are important, but they’re just one part of an academic journey. Approach the end of the semester with balance and preparation and be sure to give yourself grace.” — Sara DiSimone, assistant director of outreach and campus engagement, WVU Carruth Center for Counseling and Psychological Services
West Virginia University experts can provide commentary, insights and opinions on various news topics. Search for an experts by name, title, area of expertise or college/school/department in the Experts Database at WVUToday.
-WVU-
hlt/12/11/24
MEDIA CONTACT: Shauna Johnson
Director of News Communications
WVU Strategic Communications and Marketing
304-293-8302; sjohns13@mail.wvu.edu
Call 1-855-WVU-NEWS for the latest West Virginia University news and information from WVUToday.