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Taking Care of Your Mental Health This Exam Season
December 2nd, 2024
By: Elle Ness
December can be a tough time for many, with the pressures of year-end deadlines, holiday stress, and the impact of shorter days on mental health. Whether you're battling burnout, fighting procrastination, or navigating seasonal depression, you're not alone. To help you through this challenging time, we've gathered a collection of tips, study strategies, and mental health resources designed to support you and make this season a little easier to manage.
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Burnout: Burnout is a very hard thing to deal with during the end of the year. It makes it hard to want to do anything, but we’ve got a few tips so that way you can still function this season. Dealing with end-of-year burnout, especially in the context of school, is something many teachers and students face. The long stretch of final assignments, exams, and the pressure to finish strong can leave everyone feeling mentally and physically drained. Here are some tips to help manage that burnout and finish the year with a bit more balance and energy:
1. Prioritize Self-Care
- Rest: Make sure you're getting enough sleep. Resting your mind and body is essential to reset and keep going.
- Healthy habits: Exercise, eat nutritious meals, and stay hydrated. These simple acts can help recharge your energy and reduce stress.
- Mindfulness and relaxation: Consider incorporating relaxation techniques like deep breathing, meditation, or short walks to clear your mind.
- Spend time away from your phone: set a thirty minute timer, and set your phone down in a different room. Do something you enjoy like reading, playing video games, going for a walk, etc..
2. Set Realistic Expectations
- Focus on essentials: At the end of the year, it’s easy to get overwhelmed by everything that needs to get done. Prioritize tasks that are non-negotiable (e.g., grading final exams, completing major assignments) and allow yourself to let go of less critical tasks.
- Break down big tasks: Instead of feeling overwhelmed by all that’s left, break tasks into smaller, manageable steps. Take one task at a time, and check things off your list as you go. One thing that works for us is setting a twenty minute timer to work on something and then taking a fifteen minute break between intervals.
3. Find Small Joys
- Celebrate small wins: Whether it's a student’s improvement or the completion of a difficult project, acknowledging these small victories can boost your morale. Using the rewards system is also a great way to celebrate success. Say you have a test you need to study for or an assignment that needs to be done. Using a small treat or break as a reward provides dopamine to the brain as a reward.
- Appreciate the positives: Reflect on the positive moments or milestones that occurred during the year, even if they seem small. Gratitude can help shift your perspective.
4. Stay Organized
- Use a planner: To avoid feeling scatterbrained, create a daily or weekly plan. Block out times for work, breaks, and personal activities.
- Minimize distractions: Try to work in short bursts of focused time, followed by brief breaks, to keep your energy up and avoid mental fatigue.
5. Set Boundaries
- Know when to say no: It’s easy to overcommit during the last weeks of school, but sometimes you need to say no to extra tasks or events. Protect your mental health by setting clear boundaries.
- Time for yourself: Make sure you carve out time for activities that recharge you, whether it’s spending time with family, engaging in a hobby, or simply taking time to relax. This once again means time spent away from your phone!
6. Tap Into Support
- Talk to others: Share your feelings of burnout with friends, colleagues, or family. Sometimes just talking it out can help you feel understood and less isolated.
- Find empathy from students: If you’re a teacher, remember that your students are likely feeling the pressure, too. Mutual understanding can help create a more supportive environment for everyone.
7. Remind Yourself Why You’re Doing It
- Reflect on your goals: It can be easy to lose sight of your bigger purpose when you’re tired. Take a moment to reconnect with why you entered the profession or chose your current path. This can reignite your passion and motivation.
- Visualize the end: Remember that the end of the year is near! Visualizing the completion of a task or the end of the school year can help reduce the emotional load.
8. Plan for Recovery Post-Year-End
- Take a real break: After the school year ends, give yourself permission to fully disconnect and recover. Whether it’s a vacation, a hobby, or simply having time off, let yourself unwind before jumping into anything else. Once more, spend time away from your phone.
- Set personal goals for the break: Use your time off to explore personal interests or develop new skills that can reinvigorate you for the next year.
9. Seek Professional Help if Needed
- Therapy or counseling: If burnout feels unmanageable and is affecting your well-being, consider seeking professional support to help you work through stress and develop coping strategies. See your school counselor or look into external therapists in town. Using Psychology Today, you can find therapists who may mesh with you in your area.
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Procrastination: Perhaps one of the hardest things to deal with, especially if you’re a senior dealing with senioritis, it can kill your grade fast! Here’s a few tips we’ve found helpful:
1. Break Tasks into Smaller Steps
Big tasks can feel overwhelming, which leads to procrastination. Break them down into smaller, manageable chunks. Instead of thinking, "I need to write a 10-page paper," try "I’ll write one paragraph", or "I’ll outline the first section." Completing smaller tasks will build momentum.
2. Set a Timer (Pomodoro Technique)
Use the Pomodoro Technique: set a timer for 25 minutes of focused work, followed by a 5-minute break. This makes work feel more manageable, and the frequent breaks prevent burnout. After four sessions, take a longer break (15-30 minutes). This also works for studying!
3. Eliminate Distractions
Identify and minimize distractions before you start. Put your phone on “Do Not Disturb,” close unnecessary tabs or apps, and create a dedicated workspace. The fewer distractions you face, the easier it will be to stay focused and get started.
4. Set Clear Deadlines
Set realistic deadlines for each step of a task, even if they’re self-imposed. Having a timeline creates a sense of urgency and helps you avoid the trap of thinking you have "all the time in the world."
5. Use the 2-Minute Rule
If a task will take two minutes or less to complete, do it immediately. This helps build momentum and reduces the feeling of an ever-growing to-do list. By knocking out these quick tasks, you'll feel more productive and be less inclined to procrastinate.
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Study Tricks and Tips: Studying can be hard, especially when you’re preparing for your midterms. Some folks don’t even know where to start when it comes to studying. Here are four study tips and tricks to help improve focus and retention:
1. Active Recall
Instead of passively reading or highlighting, actively test yourself on the material. After reviewing a section, close the book and try to recall key points from memory. This technique strengthens your long-term retention and helps you identify areas where you need more review.
2. Spaced Repetition
Space out your study sessions over time rather than cramming all at once. Review material multiple times at increasing intervals (e.g., after 1 day, 3 days, 7 days, etc.). This helps move information from short-term to long-term memory. Apps like Anki or Quizlet can help automate this process.
3. Use Visual Aids
Visual aids like diagrams, mind maps, and flashcards can help simplify complex material. Try creating concept maps or flowcharts to organize and visualize connections between ideas. The process of creating these visuals itself helps reinforce what you're learning.
4. The Feynman Technique
This method is based on the idea of simplifying complex concepts by teaching them in plain language. Here's how it works:
Choose a concept you want to learn or understand better. Teach it to an imaginary audience (or out loud to yourself) using simple, clear language, as if you were explaining it to a beginner or child. The goal is to make the material as straightforward as possible. Identify gaps in your explanation. When you get stuck or can’t explain something clearly, go back to your notes or textbook to fill in the gaps.
Simplify and refine your explanation. Continue revisiting the material until you can explain it in a concise and clear way without confusion.
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Dealing With Seasonal Depression: Seasonal depression, also known as Seasonal Affective Disorder (SAD), is a type of depression that occurs at specific times of the year, usually in the fall and winter when daylight hours are shorter. It can cause symptoms like low energy, irritability, difficulty concentrating, changes in sleep and appetite, and a general feeling of sadness or hopelessness. Here are five ways to cope with seasonal depression:
1. Get Sunlight Exposure
Try to get outside during daylight hours, even on cloudy days. Sunlight boosts serotonin and helps regulate your circadian rhythms, improving mood and energy levels.
2. Exercise Regularly
Physical activity releases endorphins, which can help alleviate depressive symptoms. Even a daily walk or gentle yoga can make a significant difference in your mood and energy.
3. Practice Mindfulness or Meditation
Mindfulness practices, such as meditation or deep breathing, can reduce stress and help you stay present. These techniques improve emotional regulation and can help counteract negative thinking.
4. Consider Light Therapy
Light therapy, using a special lightbox designed to mimic natural sunlight, can be effective for seasonal depression. Aim for about 20-30 minutes of exposure in the morning, especially in the darker months. There are great, cheap options on Amazon to purchase them.
5. Stay Connected
Socializing with friends or family, even if it's virtual, can combat feelings of isolation. Engaging in supportive relationships helps lift your mood and provides emotional support during tough times.
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As we move through December, remember that it’s okay to reach out to your teachers or staff if you're feeling overwhelmed. Don’t hesitate to share your needs, concerns, or any areas where you might need support. You are not alone. There are people who care about your well-being. Keep in mind that this challenging season will pass, and a well deserved break is just around the corner! Below are some mental health resources:
From NAU: https://in.nau.edu/campus-health-services/health-promotion/mental-health/mental-health-resources/
From Coconino County: https://www.coconino.az.gov/3100/Recovery-and-Resiliency-Resources
Psychology Today:
How to Stay Safe on Halloween
By Emma Talbott
Friday, October 25, 2024
What’s up Panthers!
This week, we will be discussing safety on the spookiest day of the year. Halloween is a fun holiday to watch scary movies, show off cool costumes, and eat junk food, but what precautions should you take to make sure you have a fun time?
Do not eat too much candy: it can be tricky to control sugar consumption, but it is worth it. Sugar overdose can be super dangerous, so make sure you ration out a healthy amount of candy and don’t eat any more. Always check children’s candy before consumption.
Do not accept homemade food from strangers: it can be tempting to accept a tasty treat from a random person, but make sure you take precautions and only accept factory-wrapped goods, unless they come from a trusted source.
Wear reflective clothing if possible and steer clear of dark colored costumes: While some costumes can look pretty cool, it is imperative to include bright colors, reflective tape, or lights in an outfit. This will help cars see you coming and keep you safe. You should also carry a flashlight or two.
Walk in a group: it is very dangerous to go anywhere alone, especially on Halloween. Make sure you are in a large group with at least one adult if possible.
Map out safe houses: This step will help you steer clear of sketchy locations, and help your guardians to know where you are in the case of an emergency.
Protect and watch over younger children: Make sure you protect siblings and/or children in your group. Watch their candy consumption, keep a headcount, and always walk close behind the group to keep an eye on every kid.
Never enter another house or car unless approved by a guardian: While some people are just being polite, others may have dangerous intentions. Make sure to only approach a home with lit porch lights and do not enter a strangers house under any circumstances.
Avoid Tricks! While this seems like a harmless tradition, tricks can often be harmful or mean. Make sure you approve any pranks with your guardians, and if you think it may be wrong, it is!
Halloween can be a super fun holiday, so make sure you stay safe and be kind this year!
Breakfasts to Give You Energy!
9/20/24
by Emma Talbott
Hey Panthers!
You’ve already made it through 7 weeks of school! Make sure to keep going strong and eat a healthy breakfast everyday! Food is super beneficial to your mental and physical health, so eating a hearty meal every morning can help start your day off on the right foot. Something as simple as a piece of fruit or some yogurt can be enough. Did you know that an apple can give you as much energy as a whole cup of coffee? And while coffee can only provide a short mental boost, fruit is rich in natural sugars, meaning the energy will last longer and your body will not experience a crash. Fruit also contains many vitamins, minerals, and fibers that help strengthen your body, improve skin health, aid in weight loss, and boost your metabolism. Eating natural yogurt can have many similar results, as well as assisting in heart health and strengthening your immune system. Protein-rich foods like eggs and nuts are also an option. Can you imagine the benefits if you ate these foods every morning?
Here's a quick list of some easy breakfast ideas:
Greek yogurt with berries and granola
Avocado toast with eggs or tomatoes
Any variation of smoothie (strawberry, banana, cucumber, berry, mango, pineapple, chia seeds etc.)
Apple cinnamon pancakes
Fruit salad
Egg burrito with avocado
Strawberry waffles
Omlet
See you next week!
Study Tips
By Emma Talbott
Friday, September 13, 2024
Hey Panthers!
Feeling stressed out with your homework load? No problem! New Study Tips will be posted each week so you can improve your grades and make the most of your time! We will cover the different learning styles, time management, mental health, and many other useful habits to help you succeed this year. See you next week!
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