It's no secret that with final projects and papers, as well as final exams piling up, these next few weeks are some of the most stressful of the semester. Chatting with friends and fellow students, it became apparent that many of us were in need of helpful tips to manage our health and wellness during this period, and to know where to go when we need specific kinds of help. So I went around campus and chatted with a number of very helpful people at many student supports and services, to get both some useful tips and to learn what they offer members of our U of A community.
The U of A offers many health and wellness supports and services to students.
Sharon Stearns, Director, Academic Success Centre (ASC) Accessibility & Accommodations Services
Tip
The brain requires adequate sleep to engage in effective reasoning and successful memory retrieval during an exam. So be sure to design a schedule that permits 6+ (ideally 8) hours of sleep in addition to adequate study time.
About their service
Students can connect with the larger ASC to find appointments and/or workshops that provide academic support in the areas of learning, communication and writing. The ASC also includes the team that coordinates academic accommodations for students who have a disability. With all these services, we strive to help students maximize their success and achieve their academic goals.
Jason Murray, Psychologist, Counselling and Clinical Services
Tip
When under pressure during final exam times, we tend to experience a lot of self-criticism. Self-criticism might tell us that we should have worked harder during the semester, that we were "lazy" by skipping some classes, and that we cannot afford anything but the best results. It can encourage us to catastrophize before we even know the actual results or have started studying! A visit from self-criticism often leaves us feeling hopeless, stuck and unmotivated. We can lose perspective, too. You probably know your self-criticism examples really well. I felt that way often during the first 2-3 years of my undergrad degree in psychology. It was rough.
One thing that I worked on, and that research suggests is helpful, is to respond to self-criticism by practicing a more positive, supportive, accepting and compassionate "internal coach." I found the metaphor of a "coach" a helpful way for me to imagine more encouraging and compassionate responses to self-criticism. For example, when self-criticism would tell me I was a terrible student for feeling tired and only studying for a few hours that day, I could imagine what my supportive coach would say in response: "Hey, it's OK, you worked until late the day before and understandably have less energy. If the best you can do is to study for a few hours, then that's OK! Something is better than nothing." It took a lot of practice, but the "coach" started to become the more prominent response to stress and challenges, and self-criticism became less influential and visited much less frequently. In fact, "doing my best" by recognizing my limits (time, energy, etc.) has left me far more productive, and more likely to persist in tough times, compared to when self-criticism was the first thing I heard and believed!
About their service
See our website for a listing of services, and check out the resources section for handouts and videos. When time is tight, like during final exams, students can read our test anxiety handout or watch our three short videos on attention and organization.
Zoë van Klinken, Academic Initiatives Intern, Residence Life
Tip
Don't be afraid to change up your study spot throughout final exam season! The university has so many common spaces for you (and your friends) to study in - lounges in residence buildings, various libraries across campus, and more!
About their service
We support students in residence by providing resources for their academic success and mental wellness.
Brittany Budzan, Registered Psychologist, Counselling and Clinical Services
Tip
Create a positive pre-exam ritual. When we're stressed, our fight or flight system activates, reducing our capacity to concentrate or recall information. Not helpful when we're about to write a test! Instead of spending time doing last-minute cramming or freaking out with other students about how you're "all going to fail," find a way to put yourself in a good mood. Create a playlist of pre-exam hype music. Look at some photos of your pet, or watch one of your favourite online videos. Anything that can bring a smile to your face will help :)
About their service
See our website for a listing of services and also check out the resources section for handouts and videos. When time is tight, like during final exams, students can read our test anxiety handout or watch our three short videos on attention and organization.
Clint Galloway (Director, Wellness Supports)
Tip
Take time to sleep and nap as needed, as well as spend time with friends and peers to have some balance and socially connect!
About their service
Wellness Supports offers 1:1 individual supports via a social worker, training workshops for mental health support, suicide prevention and supporting others in crisis. Students can also attend our events on campus that provide information for health education and wellness, as well as programs that help students socially connect.
Kayla Dion - First Peoples' House (FPH)
Tip
At FPH, we have a ceremonial room that students can use to smudge. Smudging is something that definitely helps calm me down when life feels overwhelming.
About their service
FNMI students can come to FPH for a variety of services, from basic printing services to finding housing on campus and everything in between. Students have to access Elder support, and academic supports such as tutoring and writing mentors as well. Most importantly, we provide a family/community environment on campus for our students, and we are a safe and comforting place on campus for them.
Madeline Smith-Ackerl - Program Supervisor (Fitness, Leisure, Wellness) - Campus and Community Recreation (CCR)
Tip
Plan Breaks! Self-care is important, especially during exams. Be sure to take some time for you. Go for a walk, play some drop-in soccer, colour or check out some of the free group fitness classes CCR is running in April!
About their service
CCR delivers a broad range of programs and services that support physical well-being, mental well-being, personal development, and creating community connectedness. From group exercise to individualized personal training; from healthy living activities to physical assessments; from recreational sports to elite sport training and a range of ethnic and cultural dance, CCR has the breadth and depth of activities to enhance the experiences of students. Students can check out the CCR special events page (E.g., UnwindUnWind Your Mind -Free drop-in workouts, Board Game Den hours) or the drop-in activities page (E.g., Drop-in Sport hours) for programming during exams.
Denise Li, Acting Team Lead, Student Service Centre
Tip
Exam time can be incredibly stressful, but there are several things you can do to help manage your mental health and well-being during this time: getting enough sleep, planning your time effectively, taking regular breaks throughout the day, staying physically active, taking the time to eat well and staying hydrated, practicing relaxation techniques and seeking support by talking to friends, family or a counsellor if you're feeling overwhelmed.
Taking care of your mental health and well-being is important, especially during high-stress times like finals. By implementing these tips or reaching out to community supports such as the Campus Food Bank, academic support and mental health supports, you can help reduce stress and improve your overall well-being.
About their service
The Student Service Centre is here to help you make the most of your university journey. We provide information and access to services to support your academic, financial, mental and physical well-being. If we can't answer your questions, we'll connect you with someone who can.
Sam Pearson (she/her) - Director, Sexual Assault Centre (SAC)
Tip
Exam time – and the stress and exhaustion that accompanies it – can bring up a lot of difficult emotions around experiences we might not even think about as being related to our academic life. This can make it really difficult to tend to our basic needs like eating, sleeping and personal hygiene. This might mean you're not able to eat the healthiest meal, get the perfect sleep or be perfectly groomed before you leave the house, and that's okay! Focus on foods you can eat that make you feel good and give you energy (even if that's Mcdonald's), take short naps when you feel tired instead of stressing about getting a full eight hours and use baby wipes to freshen up if you just can't bring yourself to jump in the shower. These little things can go a long way when we're stressed and struggling!
About their service
The SAC offers free, anonymous and confidential, in-person or virtual drop-in, phone, text, chat or email crisis intervention support to anyone in the Edmonton community who has been impacted by any form of sexual violence. They also have free, longer-term psychological supports available to staff and students who've experienced sexual assault or abuse.
