Stressed Out? Breaking down the dos and don’ts of staying alert and focused for finals week

With prep-week in full swing, students all over campus are getting prepared for finals. Re-learning the material and getting the papers and projects done, eating and drinking sugary snacks and drinks to stay awake becomes a go-to at the University of South Dakota.

But at what cost to a students’ body?

“You are what you eat,” first-year student Hayley Naasz said. “Since I became a vegetarian, I feel so much healthier. If someone eats healthy, they might perform better.”

Eating right and staying healthy these next two weeks are critical. Most students think that energy drinks will help them stay awake, and therefore help them to study longer, but it is quite the contrary, according to health.learninginfo.org.

The website says caffeine does boost energy in the short term, but regular and excessive caffeine use can result in headaches, jitteriness, upset stomach and insomnia. These are all problems students should definitely avoid when preparing for a test.

“Stay hydrated and keep the coffee at moderation,” said Mary Auch, Sanford’s clinical dietitian and licensed nutritionist. Auch stressed the importance of increasing intake of proteins like meat and vegetables, because they keep you more alert.

To stay alert and focused during finals week, here are some foods to avoid:

• Starchy foods: These have ingredients that will make you sleepy later on (turkey anyone?).

• Energy drinks: For a quick fix maybe, but later it only leads to more distractions when studying.

• Candy or other sweets: Studies show that the high intake of sugar causes a fuzzy state of mind.

• Alcohol: It may help ease the anxiety, but overall it depresses the nervous system making you sloppy, not sharp.

Some foods to make finals week go smoother are:

• Low-fat yogurt and nuts: This snack has lysine and arginine, two amino acids that are known for decreasing anxiety.

• Fish: Omega-3 fatty acids increase brain power and builds brain tissue.

• Meat and vegetables: Both are packed with protein, which can boost exam performance.

• Blueberries (or other fruits): These actually stimulate cognitive processing (thinking).

Physical activity is also a must.

“Taking a walk can reduce stress during studying. Don’t just rely on food and caffeine,” Auch said.

For students like sophomore Sadie Bauck, finding activities to give your brain a break is essential.

“Try to exercise instead of rewarding yourself with Facebook. The university also has activities for students to do to relieve stress on campus. Last year they had an oxygen bar.”

Bauck also suggested that getting enough sleep is important to every student’s test prep.

Sophomore Ryan Kautzman said he always tries to spread out his studying schedule to stay calm during the week.

“Instead of cramming the night before, start a couple of days before to reduce the stress, and this way you will feel more prepared,” Kautzman said.

As a student who enjoys working out, Kautzman also suggests taking time to go to the gym to sweat the stress that finals bring.

Finals are approaching, and it is safe to say that the reality of stress is hitting each and every student. But taking the time to take care of yourself, mentally and physically, can significantly make finals week less stressful. One can agree that fighting a cold or exhaustion isn’t exactly ideal when taking a test. It has been a long semester, and students are almost through, just one more week.

“You’ve made it this far this semester, you can finish the rest,” Bauck said.