Mindfulness during midterms

Midterms commence next week. And while the task of studying and successfully testing everything you’ve learned thus far this school year can feel overwhelming, be reminded that You’ve Got This!

Here are four mindful tips from Rebecca Biggar, Upper School Counselor and Director of the Center for Leadership and Well Being to help you thrive during exam week:

Yoga/Meditation brings together physical and mental disciplines to help you achieve peacefulness of body and mind. This can help you relax and manage stress and anxiety.

Eat Well. When we are busy, we put off important things like taking time to eat and feel nourished. Eat a well-balanced breakfast, lunch, and dinner plus healthy snacks so you have fuel and energy to focus.

Sleep. Doctors recommend 8-10 hours of sleep per night for teenagers. While you sleep, your brain recharges and creates new pathways to remember and retain the information you’ve learned and studied! Getting a good night’s sleep during exam week helps to regulate your emotions and stress, to focus more, and problem solve.

Tips for a good night’s sleep:

  • One hour before bedtime, try to avoid bright artificial light, such as your phone, TV or computer screen. The light tells your brain to stay awake.
  • Go to bed around the same time every night and have a consistent bedtime routine.
  • Keep your room dark and cool at bedtime.
  • Practice relaxation techniques before bed such as taking a hot shower, journaling, reading for pleasure, or deep breathing.

Be Fully Present. As you prepare to take your exam, be present in the moment. Use your five senses and the 5-4-3-2-1 grounding technique to feel calm and focused.

  • Sight – look around and think about 5 things you see (example: a poster on the wall, brown desk, the tree through the window)
  • Feel – what are 4 things you physically feel? (example: your feet on the ground, your warm sweatshirt, your hands on the desk)
  • Listen – what 3 things do you hear? (example: footsteps in the hallway, the heating vent, a teacher’s voice)
  • Smell – What are 2 things you smell? If you can’t smell anything, what are your two favorite scents? (example: fresh baked cookies, a campfire)
  • Taste – What is 1 thing you taste? If you can’t taste anything, what is your favorite flavor? (example: pizza, strawberries)

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