Published: November 28, 2023, by Loida Garcia-Febo, Health and Wellness Ambassador

We all want to end classes with a positive note and grade, but stress about completing assignments and reaching goals can block our inspiration to do so. Here are recommendations to get things done while making sure we take time to breathe, stay nourished, hydrate, sleep, and get some exercise. Additionally, I have compiled a top five list of apps/websites that can help you get organized, take breaks, and stay in a head space conducive to complete the semester in good shape.

Breathe

• Close your eyes for a moment.
• Inhale and exhale for four counts following this exercise.
• Stretch your arms and legs.
• Extend your arms above your head as high as you can and slowly wiggle your fingers.
• Take a walk.
• Enjoy nature.
• Take a power nap for a maximum of 20 minutes – make sure to set your alarm.
• Listen to spa music.

Stay Nourished

• Don’t skip meals – your mind needs food to be in top form.
• Stock up on healthy snacks such as nuts, granola bars, dark chocolate, peanut butter, and fruits.
• Stay away from processed foods and sugars because they won’t help your brain, mood or energy level.
• Try an eating style high in vegetables, fruits, unprocessed grains, and fish and seafood, and modest amounts of lean meats and dairy like the one described by Harvard Medical School.
• The Mediterranean-style diet is also highly recommended by nutritionists because it includes healthy fats and healthy carbs.

Hydrate

• Drinking water is the best bet.
• If you drink coffee, drink two cups of water per cup of coffee. The side effects of too much caffeine can disrupt the focus needed to reach goals by causing headaches, nausea, jitteriness, dehydration, and insomnia. 
• Avoid alcohol. The WHO says it can affect your focus, energy, and sleep quality.

Sleep

• The Mayo Clinic Healthy Life page recommends that adults sleep seven or more hours per night.

  • Performance and productiveness are at their best when we sleep.
  • No sleep = no regeneration of the brain.
  • A well-rested mind = higher possibility for a higher performance.
• Check out the recommendations from the American Academy of Sleep Education:
  • Be consistent. Go to bed at the same time each night.
  • Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
  • Remove electronic devices from the bedroom.
  • Avoid large meals, caffeine, and alcohol before bedtime.
  • Getting some exercise during the day can help you fall asleep more easily at night.

Move

• Physical activity releases endorphins, or the “feel-good” chemicals in the brain that can make you feel less stressed.
• Stretch to calm your mind.
• Try a 90 seconds yoga reset, 18 minutes stress relieving dance, or a 30 minute grounding yoga exercise.
• Run in place, do jumping jacks, 60 seconds planks, pushups.
• Walk up and down the stairs, jog around your building.

Apps and Websites for The Win:

Breethe – Self-care for busy people to tune into meditations, quizzes, and classes according to their needs, and to help them to sleep.

Movies from your local public library – sign up for a library card to access free movies to explore mindfulness, mental health, and self-love.

Pomofocus – inspired by the Pomodoro Technique, which uses a timer to break down work into intervals, traditionally 25 minutes in length, separated by short breaks.

Press Pause - a website from The Jed Foundation powered by PINK with many videos teaching how to breath, meditate, stretch, stay inspired and relaxed.

Start Stretching – stretching exercises for beginners through flexibility training featuring basic movements.