6 Simple Ways to Power Through the Semester
May is here, spring sports are in full swing, and culminating and exams are looming. The million dollar question is: are we ready? Well, we’ve been going since September, already endured a trying exam week, and most of us just want to get outside to enjoy the warm weather. This is a crucial time in the year for us, so we must stay focused for that final push. Luckily, science has told us how we can do that. Here are 6 simple ways to not run out of gas before summer.
1. Get enough sleep. This may seem like a no-brainer, but plenty of sleep is essential for brain function. Studies show that teenagers need about 9 ½ hours of sleep nightly, but most only get 7 ¼. Sleep deficit can result in memory-loss, trouble focusing, decline in decision-making ability, cognitive function loss, and loss of spatial-orientation. In addition, individuals who consistently sleep for less than 6 hours a night have an increased risk of obesity, heart disease, and diabetes. So rather than pulling an all nighter studying for that test, science suggests that a few hours of extra sleep will be more beneficial to your grade. Follow the link to find out how to get a better sleep: https://www.youtube.com/watch?v=FYANFaEGGXQ
2. Eat Right. Wow, this list is starting to sound like your mom. But once again, the pressure to eat healthily is founded on scientific evidence. Eating a balanced diet of fruits, vegetables, carbs and protein will keep you energized and fuller longer, rather than that fast-food binge you thought would sustain you through your 6-hour study session. Commercial fatty and sugar laden foods (pizza, hamburgers, hot dogs, etc) actually cause lapses in memory and learning because it takes more work for your stomach to metabolize them, which results in less oxygen and energy for your brain. Drinking lots of water will also help. Since the brain is 75% water, it is no surprise that at only 1 or 2% dehydration, we begin to experience impaired performance. So, save that indulgent meal for a treat after your busy week and reach for one of these quick (but healthy!) meals instead: https://www.buzzfeed.com/shannonrosenberg/easy-healthy-dinners-in-thirty-minutes-or-less?utm_term=.yxQ4E80m3#.wtwWPn3w1
3. Make time for things you enjoy. If you plan your schedule right, you can have an hour or two a day to hang out with friends, go for a bike ride or watch your favourite TV show. Studies have shown that stress is a direct result of a decreased neurons in the hippocampus of the brain, which is a main cause of depression, and as we know, depression has a range of both physical and psychological effects which can damage performance.
4. Don’t be such a perfectionist! Seriously, expecting perfection from yourself is impractical and emotionally draining. Obviously do your best at everything you do, but remember that demanding flawlessness from yourself has actually scientifically been shown to increase mistakes. Additionally, a 2007 study has shown that half of people who committed suicide were described as perfectionists by their friends and family. For this reason, it is revealed that the most successful people in any field are not perfectionists, because the anxiety of possibly making a mistake does not get in the way. So, in these coming months, if you want to be happier and healthier, lighten up and show yourself a little compassion!
5. Visualize your way to success. Try this technique: imagine your stress as a tangible object, allowing it to become as big as you feel it is. Then, breathe deeply as you visualize your stressor shrink. Feeling empowered yet? Additionally, if your season is starting up now, try visualizing game day in detail the night before. Think of yourself carrying out a successful kick, swing, or tackle. Picture yourself pulling ahead of your competition in a race. Obviously these mental images will not always come into fruition, but this is a technique used by many pro athletes like Evan Longoria and Tiger Woods. This is because the same parts of the brain are activated when you visualize these actions as when you actually do them, so you can train without lifting a finger!
6. Have something to look forward to. Remember that come July, you will have succeeded (at least to some degree) in staying alive through the busiest two months of the semester. Plan a treat for yourself for the day you finish exams. This will fire the pleasure centres in your brain, allowing you to release endorphins, and cause you to feel good. Because you can feel like you really deserve a treat after a really busy week (or month), planning it ahead of time will help keep you motivated.
Stay strong out there, Titans!
