It is exam season and students are establishing their futures, careers and commencing educational challenges.
How is your current lifestyle – how are you living, your daily routines and habits? Are you balancing all the quadrants of your life to cope sufficiently during your life together with additional things such as exams?
Here are some coping strategies to assist you during these tough times.
MENTAL & RELATIONAL QUADRANT
Rest & relax – perhaps lock-down has dealt you much rest, perhaps you have worked harder than ever, but this is different – crunch time has enough Adrenalin & other brain hormones to activate your brain yet pressure anxiety and stress on you! Make a point to rest your brain, in other words, listen to music or do something out of the box to “click” your brain out of your current circumstance such as breathing or taking a short walk – so that your brain can rest & relax. Look out for the beautiful things in life, seek humor and ensure you laugh a lot!
Sleep – get quality and enough sleep – to revive your mental productivity! It also builds up energy & while you are sleeping your brain arranges whatever you learnt during the day into the correct memory boxes. Try to keep to a designated sleeping schedule in order to keep to a routine.
Connect with people - do not isolate yourself completely although during a time of intense study it is necessary to focus & be responsible by arranging your life to concentrate on your studies & not your social life. By connecting with your support system; emotionally supportive people; or a co-student; or family member makes you feel that you are not alone in your challenge. If you require assistance & it helps you with coping – ask for help be it with the actual learning work or emotional assistance from family & friends.
SPIRITUAL & EMOTIONAL QUADRANT
Reflect & meditate – contribute positively to your spiritual world. While reflecting & building your strength with meditation; find an emotionally supportive person who cares for you to whom you can express your overwhelming feelings so that you can vent your anxiety, pressure & negativity. Releasing these emotions will make the journey easier.
Get to grips with your emotions - by taking control of your feelings – ensures you win the race halfway! You might experience anxiety and feel overwhelmed, but use the hyped-up feelings to your advantage such as working harder at your challenge and being determined to win. Own up to your responsibility of learning – put your head down & work! Practice breathing exercises – take three deep breaths in & out; & exercise relaxation such as “progressive muscle relaxation” by tensing all your muscles and then relaxing them (refer: https://www.uofmhealth.org/health-library/uz2225)
Positively envision the end result – this will give purpose to your hard work & effort you are putting in now & makes it worthwhile.
PHYSICAL & NUTRITIONAL QUADRANT
Exercise – many people stop exercising when studying because of the pressure. Persistently & consistently continue exercising since it will assist your brain to excrete positive hormones which will motivate you in the long run. Taking a short run or walk will help “clicking” your brain out of the monotonous rhythm that consumes your mind during intense studies. Being in touch with the outside world will make you experience some freedom! Make sure your exercise regime is in your planned schedule.
Eat well – Eating brain foods and a well-balanced diet that energizes you physically will contribute and assist you mentally. Avoid alcohol and too much caffeine. Try to refrain from eating sugar, saturated fats and comfort foods, since they tend to make a person feel lethargic quicker than the instant boost felt when initially eating them (Refer: https://www.justlive.co.za/post/feeding-your-brain-optimizes-your-mentality).
Hydrate – drink enough water, since your brain consists of 70-75% water! Water improves and maintains memory function, concentration & cognition, & balances your mood & emotions.
WORK & FINANCIAL QUADRANT
Keep good rhythm – keep up a good rhythm & routine wherein you work according to a plan and work consistently. When you work according to a plan the structure brings order & security, which makes you feel at ease. This ascertains that you go through all your work adequately, especially if you are working & learning at the same time.
Do it now – refrain from procrastinating! As soon as you neglect or leave out one day or one subject you will invariably not attend to it again, or you might not spend enough time on it! It is important to rethink your habits – habits guide the direction you are taking.
Press-through for success – be a robust grounded work-horse who does what is required to get the result of success – no matter what it takes - even if you get blisters & bleed along the way! The study input you are investing now – will bring about financial success in the future.
The quadrants refer to the four quadrants of the Life Enrichment Matrix of JustLive's Life Balance concept. Should you balance these quadrants in your life, the fitness of these dimensions could bring you joy and fulfillment.
Please contact us should you be struggling to cope, experience anxiety and pressure and require assistance or need to chat with someone during this stressful time.
Elvira
JustLive Coach
Jacques
JustLive Coach
*for online bookings
“You can do it – just believe you can!” Elvira