With midterms upon us and finals approaching, it can be hard for students to avoid tunnel-vision and the looming anxieties about exams and culminating projects. A psychology study at the University of Illinois, however, showed that participants who took occasional breaks from their tasks had an improved sense of focus and memory-retention, versus those who took no breaks. Giving the brain a break to re-energize and rest is productive, and it might even boost that grade!
It’s important to take the pressure off, and there are tons of resources on Carnegie Mellon’s campus which can provide just the type of distractions students need. Remind your student to take care by taking a break!
Here are six specific ways to unwind during midterms and finals!
1. Take A Deep Breath
Meditation has been shown to decrease stress, increase focus and improve quality of sleep. But if your student isn’t very familiar with meditation—how does one get started?
Headspace is a meditation app that informs users about the basics of meditation—how meditation can work depending on the individual, and how meditation can become daily practice. Unlike thousands of other “meditation apps” on the market, Headspace is unique in that it participates in constant, clinically-validated research on the effectiveness of its own app. Headspace has published 16 of its own studies, it’s referenced in 65 other research studies, and is currently partnered with prestigious scientific research institutions like Stanford University and the University of Southern California.
For all these reasons, downloading this app is a good choice, but the decision is even easier to make considering CMU is now partnered with Headspace. Campus Wellness offers free Headspace subscriptions for all university students, faculty and staff, as part of a new initiative towards psychological wellness on campus.
If a student is new to meditation, Headspace offers a 10-day beginner’s course to get started. As students use the app, they can tailor their experience to the sessions they like best, and how much time they have to spare. Some sessions are more guided, some are less guided. There are different meditation categories, too, for stress, anger, compassion, focus, sleep and more.
Ready to get started? To redeem their free subscription, students must login with their Andrew ID.
2. Break a Sweat
Everyone knows that working out is healthy for our minds and bodies, but does your student know that CMU offers a variety of free workout classes?
Group Exercise, or Group-X, is a program at the university that’s evolved over the decades, and now offers 30-35 free weekly classes. Free fitness classes include: Zumba, kettlebell, HIIT (high intensity interval training), strength training, indoor cycling, yoga, combination strength and cardio classes, and kickboxing, to name a few. All students have to do is show their IDs to the desk attendant, who then checks them in for the class.
Not an avid gym-goer? If your student feels clueless when it comes to exercise, classes with instructors are available to walk groups through the process, lessening initial anxieties or hesitations. Plus, the social atmosphere of a class makes working out less “work” and more fun!
3. Find a Fury Companion
When feeling down, there’s always one sure bet to feeling better: spend some time with a dog! Dogs in particular have been shown to have wide-ranging, positive health effects on humans. Dogs are especially attuned to human behavior and emotions, so along with the obvious joys of owning a dog, there are many psychological and physical benefits to cozying up with a fury friend!
Is your student missing the family pet? Most students don’t have the adequate resources or time management skills to be pet owners themselves, and that’s where Paws to Relax comes in! Paws to Relax is a weekly program hosted by the Mindfulness Room. On Wednesdays from 7-8 p.m. in the Mindfulness Room, registered Therapets are available for comfort and support. Local Pittsburgh animal shelter Animal Friends sends out its volunteers with pet dogs, and occasionally pet bunnies, so that students have a chance to relax and interact with the animals.
4. Talk It Out
Is your student experiencing stress? They are not alone. Coming together with peers or a professional to talk through stressful times, events and emotions can be very cathartic and healing. Counseling and Psychological Services (CaPS) offers a safe, confidential environment for students to talk about personal or academic concerns. And all counseling center services are provided at no cost. Services at CaPS are developmental, aiming to serve students in the moment and via follow-up sessions, which can help students grow and evolve over time.
Confidential services for students include consultation, short-term individual psychotherapy, crisis support and psychiatric referral when appropriate. Students interested in CaPS will have a consultation as their first visit with a CaPS therapist. This means they’ll meet with a therapist, talk about their particular issues, and explore their options from there.
Visit the CaPs website if you have more questions about the types of services they provide, and if it might be a good fit for your student.
5. Eat a Meal with Friends
Even at the busiest times—or especially at the busiest times—everyone needs fuel to keep going. It’s important to make time for friends and socializing, and nothing brings a group of people together more than a plate of good food! Studies have shown that eating alone too frequently can actually have detrimental health effects—all the more reason to gather around the table together!
The Underground, recently revamped, is a prime location for casual get-togethers and shareable food. Ordering a dessert favorite like The Ultimate Brownie or The Killer Cookie will satisfy a whole group of friends, and it’s a great excuse to focus on each other’s company.
But if your student isn’t socializing, and just wants to grab a quick bite—suggest they snack smart! Do they want easy meal options, and foods that can fuel their brains while studying? If so, there’s a lot of convenient superfood options right on campus.
6. Get Off Campus for a Bit
With just the swipe of their CMU ID, students can enjoy free access to the following as part of the Arts Pass program: The Carnegie Museum of Art, The Carnegie Museum of Natural History, The Andy Warhol Museum, The Mattress Factory, The Carnegie Science Center, Phipps Conservatory, Heinz History Center and more.
If looking at exhibits isn’t their favorite thing to do, there’s also more active offerings available through Pittsburgh Connections. Each weekend during the school year, this program offers outdoor adventures with local recreation facilities at highly subsidized prices for students. Past trips have included whitewater rafting, kayaking, biking, hiking, paintball, horseback riding and skiing.
There’s a surprising variety of free activities and opportunities to take advantage of, and that’s important to remember when things get hectic!