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Don't Freak Over Finals!

DON'T FREAK Each semester, finals may threaten to fry your brain, but there are ways you can stop stress in its tracks! Check out these simple tips for soothing your frazzled nerves and increasing your brainpower during those serious study sessions. OVER FINALS Give it time Fall Asleep Faster Get those hours in! Sleep deprivation (<5 hours/night) is negatively related to GPA. Disconnect before bedtime - electronics stimulate your brain, keeping you awake. Artificial light may also lower melatonin levels. On average, those who pull all-nighters have a lower GPA. * Melatonin contributes to sleep and wake cycle regulation. Fidgety? Touch SMELL SENSES Grab a Stress Ball Take a HEALING HANDS ihiff.…. Massage can relax muscles, improve circulation, and positively affects the mind. ..to Calm Down Certain scents, like lavender, cypress, Reflexology (foot massage), and rosemary aid concentration and reduces free radical" levels and reduce stress. raises antioxidant levels, improving health and reducing stress. .to Remember Smelling a certain scent, such as a perfume, while studying and during the Squeezing a stress ball can help children, fidgeters, and ADD sufferers focus on cognitive tasks. exam may help with recall. Practice reflexology solo by rolling your foot over a golf ball. This scent-associated recall Is referred to as the "Proust Effect". YOUR BRAIN: Your amygdala and hippocampus, associated with memory, are connected to your primary olfactory cortex, where you process smells. Stress balls may also relax muscles and relieve stress. ...of Your BFF The presence of supportive friends has been proven to reduce stress. Nasally sensing friends' pheromones*** is what calms you down. BFF *"Free radicals are damaged cells and molecules. They destroy healthy cells searching for a molecule pair. Antioxi dants keep them in check. ***Pheromones are chemicals released by living organisms that change the behavior of other organisms. ·A BFF in the room relieves more stress than a dose of the stress-reducing hormone oxytocin. TASTE What You Need: Find It in a Healthy Dose of: Vitamin B memory, concentration Flavonoids neurological functions Milk & Yogurt Oatmeal Vitamin D brain health Folate brain functions Blueberries Salmon, Anchovies, Tuna, & Mackerel Vitamin E discourages cognitive deterioration Protein alertness, concentration Walnuts Hempseed Antioxidants destroy free radicals Iron concentration, energy Dark, Bittersweet Chocolate & Cocoa Spinach, Asparagus, & Brussels Sprouts Zinc memory, cognition Omega-3 & Omega-6 Fatty Acids discourage deterioration, enhance braln function and development Kidney Beans Coffee or Green Tea Magnesium brain function, reduces anxiety Eggs, Red Meat, Fortified Breakfast Cereals, Caffeine & Sardines concentration (in small doses) Fish, Chicken, Eggs, Tofu Potassium carries oxygen to the brain, brain cell function Bananas, Soybeans, Sweet Potatoes, Spinach, Lettuce Drink Some H2O Eat Small, Eat Often Get a Little Minty Chow Down on Passionflower Water hydrates the brain, improving concentration by delivering nutrients and eliminating toxins. Large meals Passionflower, found in infusions Mint increases alertness, use oxygen to aid digestion, and teas, has been concentration, denying your brain oxygen needed to shown to reduce and information retention, while relieving stress and anxiety. anxiety and insomnia. stay alert. SIGHT Rock Out... or Don't Students scored similarly on a recall test when they listened to music or varied words, but scored higher when they took the test in a quiet environment or while listening to a repeated word. However, differences in the lower scores show that the effect of music on test taking varies. Certain classical music improves spatial and linguistic processing. Keep it Clean The sight of clutter induces EXERCISE & MEDITATION anxiousness. Breathe Your Stress Away Hit the Gym 15 to 30 minutes of silent meditation or a focus on breathing each day releases stress. Oxygen helps your brain stay sharp and alert – physical and breathing exercises help lower stress level and increase brain function. Exercise releases endorphins that improve your mood and decrease health problems and stress. Take a Good Look Blood pressure of individuals under stress for 5 min Happy photos, flowers, trees, and energizing colors have been proven to have positive effects on your took 2.7 minutes on average to stabilize with deep breathing. Without deep breathing, blood pressure took 3.7 minutes on average to stabilize. well-being. Get By With a Little Help From Your Friends DON'T FALL APART Give in to a Good CRY Over 7 years, a group of people in their 70s with strong emotional support expressed better cognitive skills in language, verbal and nonverbal memory, abstract reasoning, and spatial ability than those without. An emotional cry releases stress-related chemicals, like adrenaline, from your system. Losing control of your emotions causes significant stress. Keep anxiety levels lower by remaining calm and collected. Friends and pets are proven to be invaluable anti-stressors. ngcompute rbefore-bed-candisrupt-sloep/ httpwwtedemfel UEHOdey sonulatoday.com/nw.s/health/2007-09--skop-deprvation Nhtm news.com/health/2012/0V27/10-wnys-to-relleve stress-natural httpwwwhedulearn/brainyrelevehtml http//wwwwebmd.com/food-recipes/features/how-antioxidantsworkl http//blog.brain scape.com/201/O6/sme ls-study-efficiency http://www.macalesteredu/academics/psychology/whathan/ubnrp/smell/memory html http/healthhow stuffworks.com/wellness/mer/swe ating-odoe'pheromones.hem hetp:/www.nataralnews.com/033722 zinc_memoryhtml hetpwww.the-sclentist.com/Particlesview/articleNo/3304Vede/Can-Magreslum- Magnify-Bran-Power/ hetpowww.memonse.org/brain-foods/ensure-ade- quate-potassum-levels-brain-caltunction-00ma2html httpwww.wabmd.com/food-redpes/eatures/top10-smart-foods-college-students http://www.bradlordcelogescuk/news-Vbrain-foods-boosts-e- am-rosults- htto//www.ivostrong.com/articla/1240-benets-mint-chowing-gum http//volcesyahoo.com/stressed-bring-erenity-through- seroes-I1282536html?cat:72 htt//www.mindthescience gap.org/2012/1oyoa/does-music-help-you study Ruferences http//www.paychumn.edu/sereienca/iles/Lowry_2010.pdr bnd.com/sloep-disordervtc/malatonin-overview http//wwwvestrong.com/artick/27co0-aect blog stre-bal/ h ly CollegeFinder Attitude SLEEP SOUND

Don't Freak Over Finals!

shared by JennBoh on May 14
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Ah, May ... for seniors, it's the month of graduation, but for the rest of the collegiate classes it's finals time! Here's a handy infographic to help you manage stress, eat better, and tackle finals ...

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