Finals

6 things everyone should know about study drugs

Emily Sampl — Fri, 11 Oct 2024 06:00:00 +0000

6 things everyone should know about study drugs Emily Sampl Fri, 10/11/2024 - 00:00

As we prepare for exams and projects, it may be tempting for some to use prescription stimulants (commonly referred to as ‘study drugs’) without a prescription or not as prescribed to try and get ahead.

If you choose to use substances while studying, here are a few things you should know.

1. What are ‘study drugs’?

Study drugs are prescription stimulants that are used without a prescription or not as prescribed in an attempt to increase a person’s stamina, energy or concentration. However, research shows that using ‘study drugs,’ such as Ritalin or Adderall, without a proper diagnosis or prescription doesn’t enhance academic performance.

2. What are possible risks and side effects?

While some people may believe that using stimulants without a prescription may help them focus better, they’re not likely to help your academic performance. In fact, misusing stimulants and amphetamines can lead to unintended consequences, including:

Risk of accidental overdose due to counterfeit pills that may contain other unknown substances

Increased anxiety or other mental health impacts

Physical discomfort, including nausea, digestive issues, etc.

Risk of seizure and cardiac event, especially if dosing isn’t managed by a healthcare provider

Increased irritability

Losing sleep, feeling fatigued

Focusing on the wrong things (e.g., organizing your room instead of studying)

Becoming addicted to, or dependent on, amphetamines

As you think through the risks and side effects associated with using ‘study drugs,’ consider if there are alternative ways to achieve the same results while avoiding unwanted experiences. For instance, you may feel more energized after seven to nine hours of sleep at night or more productive if you break down your study blocks into smaller sections.

*Note: Side effects can occur when stimulants are used with or without a prescription. If you are currently using stimulants as prescribed to treat a condition and are concerned about negative side effects, contact your healthcare provider.

3. What are some alternatives?

When it’s crunch time, ‘study drugs’ may seem like an effortless way to extend a study session or maintain better focus. However, studies have shown that using study drugs without a prescription does not enhance academic performance. This is because medications like Ritalin or Adderall typically do not improve a person’s test-taking or study skills, even if it makes them feel more alert.

The most effective way to improve your grades and prepare for exams is to start early, give yourself plenty of time to study, get plenty of sleep and take regular breaks.

Here are a few tips to try:

Schedule your study sessions. Are you a morning person or a night owl? Try to plan your study during times of the day when you’re feeling mentally sharp.

Prioritize subjects. Prioritize what you study based on what will be on your exams. Start with the information you don’t know as well. If you aren’t sure what will be on your exams, reach out to your instructors for clarification. Remember it’s okay to move onto other topics if you get stuck. Just remind yourself to go back and revisit them later.

Reduce distractions. Find ways to reduce distractions while studying. For instance, you may want to put your phone in ‘do not disturb’ mode or let friends know that you can’t make plans that day. Once you hit a milestone in your assignment or study guide, take a short break to check your feed, watch an episode of your favorite show or grab a quick coffee with friends before you start studying again.

Go to bed at a reasonable time. Plan for at least seven hours of sleep each night. If you stay up late and feel groggy during the day, try to fit a 15 to 20 minute power nap into your day. Sleep is important for memory, alertness, mood and motivation, so it’s important to be well rested.

Start small. If you are having trouble getting started on a paper or project, create a loose outline with a list of your main points. Staring at a blank page can make it more difficult to get started, and creating a plan with your outline can help overcome that roadblock. Similarly, you can break study guides into smaller chunks and work through them methodically.

Set the mood. Create an effective study environment or reserve a space to study in advance. Make sure you have all the supplies you need, such as pencils, calculators, your laptop and charger, water, snacks and class materials.

Maintain your energy. It’s important to eat regularly and stay hydrated throughout the day, especially if you’re preparing for exams. Study sessions tend to be more productive when we are full and focused.

Check out additional study and test-taking tips

4. How can you reduce your risk?

Taking any prescription medication not as prescribed or without a prescription can pose risks. This includes the use of stimulants to study and anti-anxiety medications (e.g., Xanax) to cope. For instance, combining stimulants with depressants, such as alcohol, Xanax or opiates, can increase the risk of overdose.

Here are some things to keep in mind to reduce your risk:

Assume any drug not purchased directly from a pharmacy is contaminated with harmful substances.

Remember, fentanyl strips are not a guarantee of safety. Fentanyl may still be in another untested part of the pill or powder, or it may contain another unknown synthetic substance.

If you choose to use stimulants without a prescription, start slow, use smaller doses and practice caution.

Keep naloxone, an FDA-approved nasal spray that can be used to temporarily reverse opioid and fentanyl overdoses, on hand and learn how to use it.

Use fentanyl test strips whenever possible to test substances before you use them. Test strips are available from Health Promotion on the third floor of Wardenburg Health Center.

Avoid using substances alone. If someone experiences an overdose, make sure they know how to call for help and administer naloxone.

Practice healthy habits, like eating regularly and staying hydrated.

Schedule time to sleep and recover after use (sleep is one of the best predictors for academic success).

It’s also important to know that any drug not purchased directly from a pharmacy may contain fentanyl, methamphetamine or other substances. This is because many counterfeit capsules and pressed pills are made to look like prescription medications, including Adderall, Percocet, Oxycontin, Roxicodone and Xanax. In fact, according to the U.S. Drug Enforcement Agency (DEA), nearly half of all counterfeit prescriptions tested contained a lethal dose of fentanyl. Keep in mind that any pill you may purchase from friends, classmates or dealers may be counterfeit.

Learn more about fentanyl and overdose prevention

Note: Possession and/or selling narcotics, including Ritalin, Adderall and Xanax, is illegal and can result in criminal charges and are a violation of the Student Code of Conduct.

(!) Important notice: There is currently a national shortage of Adderall.

If you are taking this medication with a prescription, please contact your pharmacy at least seven days before your prescription is refilled.

If you do not have a prescription or are unable to refill your prescription, please be aware of the increased risks associated with buying stimulants off the street, including purchases from friends, classmates or dealers. Counterfeit stimulants always run the risk of containing fentanyl.

5. How can you prevent overdoses?

If you choose to use study drugs with or without a prescription, you may experience a number of unwanted side effects, including accidental overdose.

Call 911 if you or someone you know experiences any of the following:

Irregular heartbeat, chest pain

Confusion

Convulsions, seizures

Delusions, hallucinations

Passed out, unresponsive

Shallow breathing

Blue/gray lips or fingertips

��ֱ�� Boulder Amnesty Policy

Calling for help in an alcohol- or drug-related emergency means neither the person who calls for help nor the person who needs help will be subject to formal disciplinary sanctions by the university (i.e., probation, suspension, expulsion).

To be covered by the Amnesty Policy, a student must:

Call for help (911 or university staff).

Stay with the individual until help arrives.

Cooperate with staff and emergency responders.

911 Good Samaritan Law

The 911 Good Samaritan Law states that a person is immune from criminal prosecution for an offense when the person reports, in good faith, an emergency drug or alcohol overdose event to a law enforcement officer, to the 911 system or to a medical provider.

This same immunity applies to persons who remain at the scene of the event until a law enforcement officer, or an emergency medical responder arrives, or if the person remains at the facilities of the medical provider until a law enforcement officer, emergency medical responder or medical provider arrives. The immunity described above also extends to the person who suffered the emergency drug or alcohol overdose event.

6. What other support is available?

��ֱ�� Boulder has a variety of resources to help students prepare for exams and projects. These are a great alternative to going it alone and can be more effective than using study drugs.

Academic resources

Tutoring services: ��ֱ�� Boulder offers a wide variety of tutoring services. Some are specific to classes, departments or groups of students, while others are available campus wide. Many of these services are free to use. If you aren’t sure where to begin, be sure to check your syllabus, and ask your professor or course assistant for help and referrals.

Writing Center: The Writing Center provides free one-to-one tutoring sessions with professionally trained writing consultants, individualized guidance and feedback, and time-saving skills for writing and presentation projects. The Writing Center is available to all ��ֱ�� Boulder undergrad and graduate students for free.

Grade Replacement Program: This program allows degree-seeking undergraduate and graduate students to retake a course in which they earned a low grade to improve their cumulative GPA.

Wellness resources

Let’s Talk: Counseling and Psychiatric Services (CAPS) provides free drop-in services through Let’s Talk. Counselors are available in person and online to help provide insight, solutions and information about additional resources related to academics, stress, anxiety, substance use, relationships and more.

Collegiate Recovery Community (��ֱ��CRC): The ��ֱ��CRC provides meetings and support groups, recovery-focused housing, events and activities, peer support and more for students in recovery or interested in pursuing recovery from drugs, alcohol, eating disorders, self-harm, other addictions and harmful behaviors.

Disability Services: Disability Services provides students with disabilities an equal opportunity to participate in university programs, courses and activities through reasonable accommodations and services. If you’re planning to use testing accommodations, make sure you’re on the same page as your instructors about how they’ll be administered.

Test anxiety tips: It’s normal to feel nervous about upcoming tests or exams. However, if you experience overwhelming anxiety or stress before and during tests, it may be linked to test anxiety. Here are some tips to help you make it through exams.

Workshops: CAPS provides weekly workshops that can help students develop healthy coping skills related to stress, anxiety and other painful or distressing emotions. All workshops are covered by the mental health fee.

Peer Wellness Coaching: Meet one-on-one with a trained peer wellness coach to set wellness goals and connect with campus resources. Coaches are available to help you create a plan to study, reduce stress, manage your time, create a sleep schedule or routine, practice self-care and more.

AcademicLiveCare: AcademicLiveCare is a telehealth platform that allows students to schedule and attend mental health appointments from a smartphone, computer or other mobile device for free. Easily schedule virtual visits with licensed psychologists, counselors, psychiatrists, or other providers. Please note: AcademicLiveCare does not provide crisis or emergency care.

Alcohol and Other Drugs Information: ��ֱ�� Boulder is committed to the health and wellness of our students. Learn more about campus policies, programs and tips to stay safe while using alcohol and other drugs.

As we prepare for exams and projects, it may be tempting for some to use 'study drugs' to try and get ahead. If you choose to use substances to prepare or cope, here are a few things you should know.

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10 ways to manage and overcome test anxiety

Anonymous — Fri, 26 Apr 2024 06:00:00 +0000

10 ways to manage and overcome test anxiety Anonymous (not verified) Fri, 04/26/2024 - 00:00

Raise your hand if exams make you anxious . Luckily there are strategies you can use to help tame your anxiety during quizzes, tests and exams.

What is test anxiety?

It’s normal to feel nervous about upcoming tests.

However, if you experience overwhelming or debilitating levels of stress or anxiety before, during or after a test, you may have ‘test anxiety.’

Test anxiety is a type of performance anxiety that can be triggered by high expectations, previous test outcomes, fear of failure, pressure to perform or perfectionism. This type of anxiety can be particularly problematic when it impacts your ability to study, make it to your exams or answer test questions.

Test anxiety typically manifests as a combination of physical and emotional symptoms that can interfere with your ability to concentrate or perform well.

Here are a few signs and symptoms to be aware of.

Physical

Excessive sweating
Nausea, vomiting or digestive issues
Rapid heartbeat
Shortness of breath
Lightheaded or faint
Headaches
Panic attacks, which can feel like a heart attack

Emotional

Self-doubt, insecurity
Fear, helplessness
Hopelessness
Feelings of inadequacy
Anger or irritability
Negative self-talk
Racing thoughts

Other

Difficulty concentrating
Restlessness, fidgeting
Procrastination, avoidance
Frequently comparing yourself to others
Difficulty sleeping

If you experience any of these symptoms, you’re not alone.

Here are some ways you can manage and overcome test anxiety.

1. Get a head start

Start studying for your exams as early as possible. Test anxiety is often exacerbated when we feel underprepared or don’t know what to expect. Set yourself up for success by reaching out to your instructors, creating study guides, rereading class notes, reviewing presentations and practicing homework problems well in advance.

2. Change the narrative

Negative self-talk may cause you to feel like you're trapped in a downward spiral, especially when you feel anxious. If this sounds like you, try to catch yourself in the moment and change the narrative. Take a few deep breaths and practice replacing negative thoughts with more productive ones.

Here are some examples.

Instead of saying…

I should have studied more; I don’t know what I’m doing.
I feel stupid.
I have to do well or else XYZ will happen.

Say this…

I studied as best as I could for this exam, and it’s okay if I can’t answer every single question.
I am smart and capable, even if my test results don’t reflect those qualities.
I am doing my best, and if I don’t do as well as I want to, it’s not the end of the world.

3. Prioritize taking care of yourself

High anxiety can sometimes cause people to forget about other important things in life, like basic needs, hobbies, relationships and rest. As you prepare for exams, try to schedule times to study, eat, take breaks, spend time with friends and take care of your own mental health. This can help you avoid feeling burned out or completely drained when it comes time to sit down for your tests.

4. Arrive early

Running late can increase anxiety before you even make it to your exam. Instead of leaving at your usual time, set an alarm 10 to 15 minutes early, so you can arrive with plenty of time to spare. Getting there early means you may have more time to review your notes, prepare your materials and settle your mind before the exam starts.

5. Use calming techniques

If you’re feeling anxious before or during an exam, try practicing quick calming techniques to help you recenter and refocus.

Here are two you can try that won’t take up too much time.

Square breathing

This technique can help you slow your breathing and heart rate to ease anxiety.

Start by closing your eyes and focus on your breathing.

Gently inhale through your nose, counting to four.

Breathe out slowly, exhaling all your air while counting to four again.

Repeat this process as many times as you need to calm down.

As you start to feel better, open your eyes and return to your study session or exam.

45-second body scan

This technique can help you stay present and calm racing thoughts.

Close your eyes and tune in to the sensations of your body.

Start at the bottoms of your feet, feeling the weight of your feet against your shoes.

Slowly move up your body by feeling the sensations of your legs, hips, back, abdomen, shoulders, neck, arms, hands and head.

When you’re done with your body scan, take a deep breath and return to your study session or exam.

Practicing these techniques when you don’t need them will make them easier to use when you do. It can also help you determine which one suits you best.

6. Avoid comparisons

Looking at how others are doing around you can increase your anxiety, especially if you notice that you’re not as far along or that you’ve spent more time on a question compared to your classmates. That’s why it’s important to focus on your own work and progress. Remind yourself that you’re doing the best you can, and it doesn’t matter what others are doing around you. You will make progress on your own terms.

7. Set a timeline

If you struggle with time management during exams, try to set a timeline. For instance, it can be helpful to review how much time you have to complete an exam and how many questions you’ll need to answer.

This can help you plan out how much time you have per question. Keep in mind that some questions may come more easily than others. It’s also important to leave yourself enough time to complete written or long-form questions, which usually take longer than multiple choice questions.

Remind yourself that it’s okay to skip questions if you feel like you’re running behind. You can always come back to them later. Just make sure to keep track of the question numbers on your scantron to avoid potential errors.

8. Allow yourself to relinquish control

Once you’ve submitted an exam, that’s it.

Remind yourself that the outcome is now in your instructor’s hands and out of your control. Relinquish control over what you might have gotten wrong or problems you didn’t finish. Instead, allow yourself to breathe a sigh of relief that the exam is over.

9. Review your scores on your own terms

Some people like to view their scores right away or talk about them in class. Others may prefer to review their grades privately or wait until they have a chance to calm down. Regardless of what others prefer, allow yourself to see how you did on your own terms.

If you’re feeling anxious or worried about your test results, consider asking a close friend to review them for you. You can also ask them to share your results in a supportive and non-judgmental way.

10. Use campus resources

Campus resources are available to help you prepare for exams and get additional support for test anxiety. Here are a few to check out.

Academic resources

Tutoring services

��ֱ�� Boulder offers a wide variety of tutoring services. Some are specific to classes, departments or groups of students, while others are available campus-wide. Many of these services are free to use. If you’re not sure where to begin, try checking your syllabus or asking your instructor for help and referrals.

Writing Center

The Writing Center provides free one-to-one tutoring sessions with professionally trained writing consultants, individualized guidance and feedback, and time-saving skills for writing and presentation projects. The Writing Center is free to all ��ֱ�� Boulder undergrad and graduate students.

Disability Services

Disability Services provides students with disabilities reasonable academic accommodations, support and other services. They also offer free workshops that are open to all students. If you need help navigating test accommodations, Disability Services can help.

Grade Replacement Program

This program allows degree-seeking undergraduate and graduate students to retake a course in which they earned a low grade to improve their cumulative GPA.

Wellness resources

Finals website

Check out the finals website for free events, tips, information about additional resources and more.

Workshops

Counseling and Psychiatric Services (CAPS) offers free workshops to help you prepare for finals, including:

Anxiety Toolbox
Feel Better Fast
Skills for Thriving

Let’s Talk

Counseling and Psychiatric Services (CAPS) provides free drop-in consultations through Let’s Talk. Counselors are available in person at multiple campus locations to help provide insight, solutions and information about additional resources.

Peer Wellness Coaching

Meet one-on-one with a trained peer wellness coach to get help creating a study plan, managing stress, practicing self-care and more.

AcademicLiveCare

All students can schedule free telehealth counseling and psychiatry appointments online through AcademicLiveCare.

Free Finals Week at the Rec

Physical activity is a great way to take a break from studying and manage stress. The Rec Center will be offering a variety of free activities during Free Finals Week.

Figueroa Wellness Suite

The Wellness Suite is a great place to rest and reset. Whether you need a nap, want to pick up free health and wellness supplies, or if you just want to find a quiet place to study, the Wellness Suite provides a place to get away at the end of the year.

Mental health crises

If you’re experiencing a possible mental health crisis or need urgent, same-day support, Counseling and Psychiatric Services (CAPS) is here to support you 24/7 over the phone at 303-492-2277. Calling ahead allows providers to triage your concerns so they can address them more quickly and effectively.

Do exams make you anxious? Use these strategies to help tame your anxiety during quizzes and tests.

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9 easy snack ideas for finals

Anonymous — Fri, 26 Apr 2024 06:00:00 +0000

9 easy snack ideas for finals Anonymous (not verified) Fri, 04/26/2024 - 00:00

During finals week, you may not always feel like you have extra time on your hands. That’s why we’ve compiled a list of easy snacks to help you stay fueled, full and focused all week.

If you don’t have the exact ingredients listed, don’t stress! You can easily modify these snacks using items you already have.

Fruit parfait

Plain yogurt
Sprinkle high fiber cereal or granola on top
½ cup berries of choice

Snack sticks

Carrot or celery sticks
¼ cup hummus or salsa
Whole grain crackers (like Triscuits)
String cheese

Turkey sandwich

2 slices of bread
Turkey meat
Veggies (lettuce, tomatoes, cucumbers, etc.)
Cheese of choice

Protein box

2 hard-boiled eggs
Nut butter of choice
Cheese of choice
1 slice whole grain bread or crackers

Open face sandwich

Rice cakes, pita bread or english muffin
½ smashed avocado
½ can tuna
Salt, pepper or seasoning of choice

Fruit smoothie

Milk of choice
Plain yogurt
Fruit of choice (berries, banana, etc.)

Popcorn mix

3 cups microwave popcorn
Nuts of choice
Other mix-ins (like chocolate chips, raisins, etc.)

Trail mix

Unsalted nuts of choice
Raisins, dried cranberries or fruit of choice
Seeds of choice (e.g., pumpkin, sunflower, etc.)

Caprese skewers

Mozzarella cheese
Tomatoes
Fresh basil leaves
Balsamic vinaigrette salad dressing
Toothpicks

Resources

Buff Pantry

Students who are experiencing food insecurity can register with the Buff Pantry to receive free groceries and personal care items. Clients can typically pick out 20 pounds of food each week.

Finals events

Do you love free food? Check out upcoming finals week events to take a break, grab a snack and enjoy activities with friends.

Free Finals Week

Stop by the Rec Center to enjoy free activities all finals week long, including skating, fitness classes and more!

Let’s Talk

Counseling and Psychiatric Services (CAPS) offers free drop-in consultations at various locations around campus. Let’s Talk is a great way to explore resources, gain insight and address a variety of concerns.

Nutrition Services

Students can meet with a registered dietitian nutritionist (RDN) to discuss meal planning, allergies, intuitive eating, grocery budgeting and more.

Study spaces

Need a place to study? Check out this comprehensive list of study spaces on campus.

Figueroa Wellness Suite

Need a place to rest or reset? Stop by the Figueroa Wellness Suite to take a nap, pick up free wellness supplies, find a quiet place to study or hang out with friends between exams.

AcademicLiveCare

All ��ֱ�� students can access free telehealth services, including counseling, psychiatry, nutrition and medical appointments through AcademicLiveCare.

Finals week can be hectic. Here are some fast and easy snacks to keep you full and focused.

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7 ways to stay motivated through finals

Anonymous — Fri, 19 Apr 2024 06:00:00 +0000

7 ways to stay motivated through finals Anonymous (not verified) Fri, 04/19/2024 - 00:00

After a long semester, it can be challenging for many of us to stay motivated through finals. Here are a few tips you can use to make it to the finish line.

1. Evaluate your expectations

All of us want to do well in college. However, it’s important to remember that you can only do so much with the resources, time, energy and support you have. For instance, it may be unrealistic for you to expect to ace every exam or nail every presentation.

If you need help evaluating your expectations, here are a few questions to ask yourself:

Are my expectations realistic?
Where might these expectations be coming from?
Are my expectations impacting other areas of my life (e.g., mental health, friendships, etc.)?
Is this something I will feel strongly about in a week, a month or a year?
What might good ‘enough’ look like for me?
How can I adjust my expectations to be more reasonable?
Where can I go for additional support?

2. Change the narrative

You may not realize it, but the way you speak to yourself can help (or hinder) your progress when working through stress. For instance, you may find yourself saying things like, “Ugh, I need to get through this assignment faster or I’m going to fail.”

This type of self-talk can cause you to feel even more stressed or make you feel pressured to perform in a way that may not be conducive to your goals. Try to notice moments when you’re being self-critical and challenge yourself to take a gentler approach. For instance, you may say something like, “I’ve got this, and I can make time to finish this later.”

Shifting the way you speak to yourself can help you practice self-compassion, which can be particularly beneficial to staying motivated. Just remember that this technique isn’t foolproof, and it may take time to master. However, the more you do it, the kinder you’ll be to yourself (and others) in the process.

3. Avoid 'stress bragging'

Stress feeds off stress, especially when we’re gearing up for the end of the semester. During this time, it can be commonplace for people to talk about how little sleep they’re getting or how many cups of coffee they need to get through the day, among other personal sacrifices. This type of comparison is often called ‘stress bragging,’ and it can have negative effects on your mental health and those around you.

In many cases, ‘stress bragging’ sets the expectation that in order to be successful, you must sacrifice your own well-being. Instead of engaging in ‘stress bragging,’ try to prioritize taking care of yourself as part of your study plan and encourage others to do the same.

One way to do this is to use the HALT method to make sure you’re addressing your most basic needs at the moment.

H: Am I hungry?
A: Am I angry?
L: Am I lonely?
T: Am I tired?

If you answer yes to any of these questions, it’s time to address that specific need. When our basic needs go unmet, it can make it even more difficult to concentrate, study or interact with others.

For instance, if you’re feeling ‘hangry,’ it may be time to have a snack before you lash out at your study partners or friends. Similarly, it may be time to get a good night’s sleep if you’re feeling tired (research has shown that sleep is one of the best predictors of academic success).

4. Take breaks

The end of the semester can magnify stress. Whether you’re studying for an exam, or working through a group project, it’s important to take breaks. Using the Pomodoro method is a great way to help you focus on a single task at a time while providing structure and built-in breaks.

Here’s how it works:

Set a timer for 25 minutes to work on one task.
When the timer goes off, take a 5-minute break to walk around, grab a snack or chat with a friend.
Repeat this cycle three times (25 minutes working with 5-minute breaks).
After completing all four rounds, take a 30-minute break.

Remember that this method is just one way to help you get through assignments in a mindful way. However, you may also need to set boundaries around things like how much time you are willing to commit to a single assignment, how late you’re willing to stay up or how much responsibility you’re willing to take on for a group project.

5. Revel in the small victories

While it may feel silly, take some time to bask in the success of small (or unconventional) victories and milestones. For instance, you may celebrate completing a study guide, finalizing citations or hitting the half-way mark on a presentation.

Taking time to acknowledge, appreciate and celebrate your efforts can help you stay motivated to push through.

Here are some ways you can celebrate small wins:

Have a nice dinner by cooking your favorite meal or ordering something special from your favorite restaurant.
Schedule a half or full day off to relax, recharge and spend time with friends or enjoy hobbies.
Grab an extra special treat from your favorite coffee shop.
Practice expressing gratitude for those who have helped you study or who have supported you through stressful moments (including yourself).
Take an hour to watch your favorite show or have a movie night.

6. Take a deep breath and relinquish control

The pressure to perform well is very real, especially on final exams. However, it’s important to remember that your value and self-worth are not defined by your grades. Being good or bad at something (like studying or test-taking) has nothing to do with who you are as a person. Remember that you are still a smart and capable person, even if your grades don’t perfectly reflect those qualities.

It’s also important to remember that what you’re feeling right now isn’t how you’re going to feel forever. If you’re someone who gets hyper-focused on the current moment, try to imagine how you may feel in a week, a month or a year from now. More likely than not, as time passes, your feelings or situation will seem less dire.

Finally, allow yourself to relinquish control over the outcome. Once you’ve submitted an assignment or exam, that’s it. The outcome now rests in your instructor’s hands and is out of your control. While this may not prevent you from worrying about your results, it can be a helpful step in moving on. It’s also okay to take a deep breath and appreciate the fact that it’s finally over.

7. Ask for help

Asking for help can be difficult, even when we know we may need it. However, it’s important to remember that your friends, family, peers and instructors all want you to succeed.

Most importantly, you don’t have to figure it out on your own. Instead, try reaching out for support. This can include talking with your professor or taking advantage of on-campus resources.

Academic Resources

Tutoring Services

Writing Center

Grade Replacement Program

This program allows degree-seeking undergraduate and graduate students to retake a course in which they earned a low grade to improve their cumulative GPA.

Disability Services

Wellness Resources

Let's Talk

Peer Wellness Coaching

Meet one-on-one with a trained peer wellness coach to get help creating a study plan, managing stress, practicing self-care and more.

AcademicLiveCare

All students can schedule free telehealth counseling and psychiatry appointments online through AcademicLiveCare.

Workshops

Counseling and Psychiatric Services (CAPS) provides free group workshops that can help you learn how to manage anxiety, develop coping skills, take a break and make meaningful changes in your life.

Mental health crises

Student Support and Case Management

SSCM assists students who may be impacted by challenging situations by helping them connect with campus partners, community resources and other support systems. If you need help or are concerned about another student, consider making a referral online.

Figueroa Wellness Suite

Free Finals Week at The Rec

Physical activity is a great way to take a break from studying and manage finals stress. The Rec Center will be offering a variety of free activities during Free Finals Week.

After a long semester, it can be challenging for many of us to stay motivated through finals. Here are a few tips you can use to make it to the finish line.

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Last-minute tips for finals prep

Anonymous — Mon, 11 Dec 2023 17:45:28 +0000

Last-minute tips for finals prep Anonymous (not verified) Mon, 12/11/2023 - 10:45

After a semester of hard work, finals are here. Check out these tips to help you with last-minute preparations so you can finish out the semester strong.

1. Evaluate your expectations

We all want to do well on our finals. However, it’s important to remind yourself that you’re also doing the best you can with the resources, time and energy you have. For instance, it may not be realistic to expect to remember everything you study, get an A on every exam or nail every group project. Take some time to reflect on your expectations by asking yourself:

Are my expectations realistic?
Where are these expectations coming from?
Are my expectations negatively impacting other areas of my life (e.g., mental health, friends, self-care, etc.)?
Is this something I will feel strongly about in seven days, seven months or seven years?
How can I adjust my expectations to feel like I’ve done ‘enough?’

Talking with a friend or Peer Wellness Coach may give you perspective and help you let go of things that aren’t worth your time, energy or grief. If you’d prefer to talk with a professional counselor, stop by a free, drop-in Let’s Talk session around campus.

2. Set boundaries with yourself and others

Finals can create or magnify stress in our lives, impacting our relationships with ourselves, our friends, our partners and other loved ones. Whether studying for an exam or working on a group project, it’s important to set healthy boundaries.

Here are some boundaries you can set with others:

Consider hanging a ‘do not disturb’ sign on your door when you’re studying or need quiet time.
Ask your roommates/housemates not to throw parties or invite people over until everyone in your room/house has completed their final exams for the week.
Review your existing roommate agreement or create a new one to make adjustments to quiet hours, parties, wake/sleep times, borrowing items and more.
Work with your friends to find ways to hang out without disrupting each other’s study schedules. For instance, it may be better to grab a coffee or walk to a study spot together.
For group projects, be sure to set boundaries around group work and individual participation. Ensure everyone understands what they are responsible for and are committed to upholding their end of the project.

Here are some boundaries you can set with yourself:

Create a flexible study schedule that ensures you have time to sleep, take breaks, stay hydrated, eat regular meals and spend time with others.
It’s OK to say no to friends if you need to study, but it’s also OK to say no to studying for an hour if spending time with friends would help you take a break, feel less stressed or renew your energy and motivation.
It can also be helpful to set boundaries around how you spend your time. For instance, you may want to limit the amount of time you spend on a single project, or you may want to set limits around how late you’re willing to stay up to finish a project. Remember, pulling all-nighters can actually be detrimental to your performance on exams and projects.
You can also safeguard your mental health by setting boundaries around things like comparing yourself to others, criticizing yourself for your study habits or other things that may impact you during finals week.

If you need support navigating conflict or maintaining your boundaries, Student Conduct and Conflict Resolution has free support resources and workshops available for students.

3. Take care of yourself

When times get stressful, self-care often moves down on our priority list. However, it’s important to continue caring for yourself, even if you feel like there isn’t enough time in the day. Plan ahead and consider ways to modify your current self-care routine to fit into a demanding schedule. Here are some ideas that can help you get started:

Prioritize eating regular meals and staying hydrated. Pack snacks when you leave your house or residence hall to study and keep a reusable water bottle on hand for refills around campus. Check out easy snack ideas for finals.
If you have trouble concentrating, consider using a fidget toy or stress ball to keep your hands and mind focused. You can also use strategies like the Pomodoro technique to help you avoid overloading your brain with information.
Check in with friends and ask them to do the same for you. Staying in touch with people, even when we feel like we don’t have time for them, can help us stay motivated and feel supported.
Take time to go outside, even for a short time. Exposure to daylight helps with energy, mood and sleep regulation.
Stay active by stretching, taking walks outside to clear your head or visiting the Rec Centers on campus. You can enjoy free activities like skating, climbing and fitness classes during Free Finals Week at The Rec.
Be mindful of your caffeine use. While a visit to a coffee shop or tea with a friend can be part of your self-care plan, too much caffeine can disrupt your sleep and create a dependency. If you use caffeine to combat fatigue during finals, consider these other ways to feel more awake.
Maintain your sleep habits to ensure you get seven to nine hours of sleep each night. Pulling all-nighters may feel like an effective way to cram in information, but it can also affect your memory and concentration when you take exams. Instead, space out your study time and prioritize quality sleep to ensure you retain the information you’ve been studying. Setting a consistent bedtime (and waking time) can help you stay on track and remember the things you studied.

4. Remember that this is temporary

Finals can hold a lot of weight, especially if you’re approaching graduation or trying to reach other milestones in your academic career. However, it’s important to remember that finals are temporary. The outcome of the coming weeks will not define your life or what you do in the future. There are plenty of ways to reach your goals without sacrificing your well-being.

5. Reach out for help

Finals can take a toll on our mental and physical health. If you’re looking for additional support to help you finish out the semester, check out colorado.edu/finals or one of these resources:

Academic resources

Tutoring services

��ֱ�� Boulder offers a wide variety of tutoring services. Some are specific to classes, departments or groups of students, while others are available campus wide. Many of these services are free to use. If you aren’t sure where to begin, check your syllabus and ask your professor or course assistant for help and referrals.

Writing Center

Grade Replacement Program

This program allows degree-seeking undergrad and graduate students to retake a course in which they earned a low grade in an attempt to improve their cumulative GPA.

Disability Services

Additional support

Let’s Talk

Peer Wellness Coaching

Peer Wellness Coaching is a free service that can help you set and achieve your goals. Peer wellness coaches are familiar with a variety of topics, including stress, time management, study habits, academics, self-care, sleep and more.

Free Finals Week at The Rec

Rec Center members can take a quick study break to enjoy free activities like skating, climbing and group fitness classes at the Main Student Recreation Center.

Mental health crises

If you or someone you know is experiencing a mental health crisis or needs urgent, same-day support, Counseling and Psychiatric Services (CAPS) is here to support you 24/7. Call 303-492-2277. Calling ahead allows providers to triage your concerns to address them more quickly and effectively.

After a semester of hard work, finals are here. Check out these tips to help you with last-minute preparations so you can finish out the semester strong.

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8 techniques to help you manage stress

Anonymous — Mon, 20 Nov 2023 07:00:00 +0000

8 techniques to help you manage stress Anonymous (not verified) Mon, 11/20/2023 - 00:00

The end of the semester can be stressful, especially with exams coming up. In some cases, stress can be a good motivator to help you get things done, but too much can take a toll on your well-being and performance.

Here are some techniques you can use if you’re feeling anxious, stressed or overwhelmed.

1. Do a 'brain dump'

If you’re feeling overwhelmed, sometimes the best thing to do is slow down and check in with yourself. Take some time to grab a notebook or scrap piece of paper to do a ‘brain dump.’ Write down everything on your mind that is causing you to feel stressed, anxious or overwhelmed. This could include things like studying, upcoming exams, group projects, job stress, relationships, finances or uncertainty.

Listing these items on paper can help shed some light on what is causing you the most stress at this moment. It’s important to know that it’s okay if you need to take a deep breath, step away and come back to your list later if it feels like too much. The goal if doing a ‘brain dump’ isn’t to create a never-ending to-do list or to tackle everything on your list.

It’s simply a way to practice mindfulness and get clarity around what is causing you to feel so stressed. Looking at your list and focusing on the things that are both important and timely can help you prioritize what to put your energy toward. This can also help you avoid feeling like you have to accomplish everything you just wrote down right away.

2. Start small (like, really small)

After you’ve created your list and can identify how the various items make you feel, ask yourself why.

For example, if the most stressful item on your list is an upcoming group project, ask yourself why. Maybe you feel like group members aren’t contributing or there is too much to get done in too little time.

Once you’ve determined why the things on your list are stressing you out, you can start breaking them up into tasks to tackle. It’s important to start small, like, really small. Focus on things you can accomplish in five to 10 minutes. It could be as simple as emailing your professor with questions, organizing your citations, scheduling a group meeting, writing a few sentences for a paper or creating the intro slide for a PowerPoint presentation.

This method works because when you look at the entirety of things you have to do, it’s easy to get overwhelmed, which can stall your progress. Concentrating on small, incremental progress, can help you get out of a rut, reduce your stress and help you stay motivated.

Study tip:

If you struggle to sit down and concentrate for long periods of time, try using the Pomodoro method. This studying technique will help you better manage your time and work through assignments more effectively. Here’s how it works:

Choose a task or assignment you’d like to work on.
Set a timer for 15 to 25 minutes.
When the timer goes off, take a five-minute break to get water, walk around, breathe or just chill out.
Follow this cycle four more times.
After you’ve completed your fourth cycle, take a longer break (20-30 minutes). This allows your brain to process information and relax before you start back up again.

3. Plan backwards

If you’re trying to work through multiple assignments, projects or study guides, it may feel like you’ll never get it all done. If this sounds like you, start by writing down each assignment, deadline and exam date you have coming up. Then, use this list to help plan your time backwards. Prioritize your work based on deadlines and the amount of time you think it will take to complete each task.

It may also be helpful to create a schedule for yourself, so you can stay on task. For instance, you may decide to work on your paper for two hours in the afternoon, take a break, and then start working on your study guides for a couple more hours in the evening. While creating a roadmap in advance may not give you more time in the day, it can help you visualize exactly where your time is going and how to best use it. We recommend using a paper planner or testing out apps like Todoist.

4. Do the next right thing

If you’re sitting there looking at your list and feeling overwhelmed, take a deep breath. Whenever you feel overwhelmed, try to focus on doing the ‘next right thing.’ Ask yourself, what is one small step that you can take to propel you forward or gain momentum?

If you’re struggling to pin down what the ‘right’ thing is, take a moment to check back in with yourself. What feels most overwhelming? Can you break it into pieces? Can you tackle one small thing right now? Have you taken care of your most basic needs, like eating, resting and taking breaks?

Repeating this check-in process any time you start to get overwhelmed again can help you identify what you need in the moment, so you can make it through the end of the semester in one piece.

5. Relinquish control

Once you’ve submitted an assignment or project, that’s it. Relinquish your control over the outcome and allow yourself to accept that it’s in your instructor’s hands now. Try to avoid ruminating over things you may have gotten wrong, problems you didn’t finish or areas where you could have done better. Instead, allow yourself to breathe a sigh of relief that you completed something on your to-do list and you can now focus on other things.

6. Make time for yourself

As you work through your study schedule, don’t forget to prioritize and make time for yourself. Taking care of your needs outside of studying can help you stay motivated, boost your mental health and feel better overall.

Focus on making time for things like:

Getting adequate sleep (7 to 9 hours per night). Setting a consistent bedtime and waking time can help. If you feel groggy during the day, try taking a 15 to 20 minute nap.
Take breaks to rehydrate and eat snacks or meals. Eating a variety of foods can help you improve your energy and avoid hunger pangs.
Get moving. Spend some time each day getting outside or moving your body. If you feel short on time, consider going for a 10-minute walk or taking a quick class at the Rec Center.

7. Revel in the small victories

Allow yourself to bask in the success of small victories. Whether you’ve been studying for one exam or several, it’s important to acknowledge the progress you’ve made.

Here are a few ideas you can use:

Have a nice dinner. Cook your favorite meal or order something special from your favorite local restaurant.

Take a day off. Give yourself a day off to relax and recharge, whether that means curling up on the couch, getting outside or spending time with friends.

Treat yourself. Congratulate yourself on your progress with a small treat, such as an extra special coffee order.

Practice gratitude. Take some time to express gratitude for those who have been helping you study or who have supported you through stressful moments (including yourself!).

8. Don't do it all on your own

Sometimes, it takes a village and it’s important to remember that you don’t have to navigate stress, anxiety or other challenges on your own. Instead, connect with campus resources to help you through it.

Academic support

Tutoring services

��ֱ�� Boulder offers a wide variety of tutoring services. Some are specific to classes, departments or groups of students, while others are available campus wide. Many of these services are free to use. If you aren’t sure where to begin, be sure to check your syllabus, and ask your professor or course assistant for help and referrals.

Writing Center

The Writing Center provides free one-to-one tutoring sessions with professionally trained writing consultants, individualized guidance and feedback, as well as time-saving skills for writing and presentation projects. The Writing Center is available to all ��ֱ�� Boulder undergrad and graduate students for free.

Grade Replacement Program

This program allows degree-seeking undergrad and graduate students to retake a course in which they earned a low grade in an attempt to improve their cumulative GPA.

Disability Services

Disability Services support students, staff and faculty with accommodation requests, implementation, guidance and general information. If you need testing accommodations for finals week, be sure to reach out to them.

Wellness resources

If you need support for your mental or physical well-being, there are a variety of Health and Wellness Services available:

Anxiety Toolbox

Are you feeling anxious about classes, upcoming exams or projects? Join Counseling and Psychiatric Services (CAPS) for a free two-part workshop to learn practical, life-long skills to help you manage and reduce anxiety.

Feel Better Fast

Are you struggling with motivation, feeling overwhelmed or out of control? Join CAPS for a free, three-part workshop to learn practical skills to help you get back on track and feel better fast.

Let’s Talk

Let's Talk is a free service that allows students to check in with a counseling provider virtually or in person for a brief, confidential consultation. Let’s Talk counselors can help provide insight, solutions and information about additional resources. Students commonly visit with concerns about stress, sadness, worry, relationships, academic performance, family problems and financial struggles.

AcademicLiveCare

AcademicLiveCare is a free telehealth platform that allows you to schedule and attend mental health appointments from anywhere.

Student Support and Case Management

SSCM assists students to reduce the adverse impact of challenging situations through connection with campus partners, community resources and support systems, encouraging success through individualized planning.

Peer Wellness Coaching

Peer Wellness Coaching is another free virtual service available to ��ֱ�� Boulder students to help you set and achieve your goals. This can be a great option for students looking to optimize their personal health and wellness, or make meaningful changes in their lives.

WellTrack

WellTrack is a free app available to all ��ֱ�� Boulder students that’s designed to help you understand your mental health and to provide you with the help that you need right now.

Follow @��ֱ��HealthyBuffs on social for more tips, events and activities.

The end of the semester can be stressful, especially with exams coming up. Here are some techniques you can use if you’re feeling anxious, stressed or overwhelmed.

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5 must-try tips to reduce stress over finals

Anonymous — Thu, 13 Apr 2023 06:00:00 +0000

5 must-try tips to reduce stress over finals Anonymous (not verified) Thu, 04/13/2023 - 00:00

Here’s some good news: the semester is almost over! And some bad news: it’s almost finals week. Whether you have exams or projects coming up, here are some practice tips to help you manage and reduce stress around finals.

Change the narrative

You may not realize it, but the way you talk to yourself can help (or hinder) your progress when working through stressful tasks. For instance, you may find yourself saying something like, “Ugh, I should really be studying right now.”

This type of self-talk can increase stress and create unnecessary pressure to complete a given task. Instead, try changing the narrative and see how you feel taking a gentler approach. For instance, you could say something like, “It would be a great kindness to my future self if I got up right now and did XYZ.”

Changing the narrative in this way can help you practice self-compassion, which can be especially beneficial when you’re trying to work through stressful situations or demanding tasks. Keep in mind that this isn’t a foolproof formula. Changing the way you speak to yourself might not always make you jump into action, but it can help you be kinder to yourself in the process.

Prioritize and simplify self-care tasks

During stressful times, self-care may start to seem like a chore. When you can’t do everything you want to do, it’s important to identify which self-care tasks are necessary for you to function. Prioritize these tasks and simplify them whenever possible. Here are a few examples of tasks you can simplify:

Hygiene: Practicing good hygiene can be difficult when you’re feeling burnt out, depressed or overwhelmed. However, it’s an important component of both our mental and physical health. If you don’t have the energy to take a shower, consider trying one of these simplified tasks:

Put a plastic or water-safe stool in your shower, so you can sit down and relax while you bathe.
Opt to wash your face and brush your teeth instead of a full shower. If you’re still struggling, consider investing in micellar face wipes, dry shampoo or wisp toothbrushes to simplify this task even further.

Laundry: The way we dress can be a reflection of our emotional state, and wearing clean clothes can help improve our well-being. If you’re feeling overwhelmed by your laundry, consider trying one of these simplified tasks:

Try putting your clothes away into their respective drawers without folding them. This will allow you to still sort between shirts, pants and other articles of clothing while reducing the amount of time you spend folding or hanging them.
Wear your clothes more than once before washing. Most articles of clothing, like jeans, can be worn two or three times before they truly need to be washed.

Dishes: Whether you live alone or with roommates, dishes can be a task that causes many of us stress. If you’re feeling overwhelmed by dishes in the sink, consider trying this simplified task:

Opt to use paper plates and plastic utensils for meals until finals week is over. For those of us who are environmentally conscious, this may be a hard alternative to accept. However, it’s okay to pause your efforts to save the planet while you work on saving your own mental health. A few days of less-than-perfect sustainability won’t make or break your efforts overall.

Groceries and food: Eating regular meals and snacks can help you stay motivated and energized throughout finals. However, if the thought of grocery shopping feels like a burden, consider trying one of these simplified tasks:

Try ordering your groceries ahead of time for pickup. This allows you to browse and select products on your phone and schedule a time that works for you to come pick them up.
If you’re too overwhelmed to pick up your groceries, opt for delivery instead. Many grocers provide free or low-cost delivery services. You can also order groceries for delivery from retailers like Amazon.
If you're struggling with food insecurity or need extra help affording groceries this month, check out the Buff Pantry at the UMC. They provide up to 20 pounds of food each week to students, staff, faculty and affiliates who need a helping hand.

Set boundaries

Boundaries are limits or rules that we set for ourselves and how we interact with others in order to protect our mental health, well-being and energy, among other things. You can set healthy boundaries during finals week by coming up with rules around projects, assignments and study sessions.

Here are a few examples of healthy boundaries during finals:

My to-do list is here to serve me.
Prioritizing and scheduling tasks is supposed to make your life easier, not more difficult or stressful. Remind yourself that to-do lists don’t need to be a looming reminder of what you still haven’t completed. Instead, try to think of how your to-do list can serve you. For instance, it may remove the burden of having to remember all of your upcoming tasks, or it may help you preserve energy when sorting through what your priorities should be.
I can walk away and come back later.
During finals, it may feel like you have to complete every study guide or project in one shot. However, it’s important to give yourself permission to walk away and come back later. In fact, this can actually improve your performance. Taking breaks and giving your brain a rest can help you retain information, boost your creativity and allow you to process information more effectively.
My grades don’t define me.
It’s pretty normal to feel like you have to perform well on your final exams. However, it’s important to remember that your value is not defined by your grades. Being good or bad at something (like studying or test-taking) has nothing to do with who you are as a person, friend, coworker or son/daughter. Remind yourself that you’re still a kind, smart, capable person even if your grades this week don’t perfectly reflect those qualities.
This is temporary.
How you’re feeling today won’t be how you feel forever. Remind yourself that finals are temporary (and so is college). How you do on your exams won’t determine the rest of your life, even if it feels that way right now. Instead of focusing all of your energy into your current circumstances, try imagining how you might feel seven days from now, seven months from now and seven years from now. More likely than not, as time passes, how you do on college exams won’t seem as dire.

Focus on 15-minute wins

Sometimes when we feel overwhelmed, it can be hard to start even the simplest of tasks. If this sounds familiar, try challenging yourself to commit to 15 minutes of productivity. This technique lends itself well to work, life and care tasks. Here’s how to get started:

Pick a single task
Pick any task, large or small. This can include things like creating a study guide, packing for winter break, working through practice problems, paying a bill, doing the dishes, finally returning that Amazon purchase or anything else you can think of.
Start the clock
Set your timer for fifteen minutes. This will give you enough time to make progress without derailing your entire schedule for the day. You can use a kitchen timer, stopwatch or phone.
Allow resistance
Oftentimes when people feel resistance to a task, they immediately stop, quit, procrastinate or distract themselves with other things (hello, TikTok). Because of this, feelings of resistance often become an excuse to not take action on a task. However, if you can allow yourself to feel discomfort and still take action in spite of it, you’ll be able to make meaningful progress toward any goal. This is the foundation work of cultivating grit—the ability to persevere through long-term goals.
Challenge yourself
Turn tasks and deadlines into a game with yourself. Can you complete something in less than fifteen minutes? Can you complete a task in less time than it took you previously? Can you make it fun?

Treat rest as a right, not a reward

You do not need to earn the right to rest, connect or recreate. Practicing self-care often means we must unlearn the idea that all tasks must be completed before we can sit down and relax. The truth is, your to-do list will never really be done. There will always be something else to do tomorrow or next week or next year.

Give yourself unconditional permission to rest (yes, even during finals week). It can be helpful to jot down some ideas of things that feel mentally, physically or spiritually rewarding. Consider things like reading a good book, going for walks, spending time with friends you haven’t seen in a while, crafting or exploring new hobbies. When you feel burnt out from exams or studying, spend some time doing things you genuinely enjoy, whether you have five minutes or five hours of free time.

Finals resources

For a full list of support resources, events, study spaces and additional tips, visit colorado.edu/finals.

Additional resources

Let’s Talk

Counseling and Psychiatric Services (CAPS) provides free drop-in services through Let’s Talk. Counselors are available in person and online to help provide insight, solutions and information about additional resources related to academics, stress, anxiety, substance use, relationships and more.

Peer Wellness Coaching

Meet one-on-one with a trained peer wellness coach to set wellness goals and connect with campus resources. Coaches are available to help you create a plan to study, reduce stress, manage your time, create a sleep schedule or routine, practice self-care and more.

Disability Services

Disability Services is dedicated to providing students with disabilities an equal opportunity to participate in university programs, courses and activities through reasonable accommodations and services. If you’re planning to use testing accommodations, make sure you’re on the same page as your instructors about how they’ll be administered.

Workshops

CAPS provides weekly workshops that can help students develop healthy coping skills related to stress, anxiety and other painful or distressing emotions. All workshops are covered by the mental health fee. Join virtually by signing up online at My��ֱ��Health.

Weekly programs

Health and Wellness Services offers weekly programs to help you develop healthy habits, participate in self-care and take a break from academics. Programs are available throughout the week and are free to all ��ֱ�� Boulder students.

Tutoring services

��ֱ�� Boulder offers a wide variety of tutoring services. Some are specific to classes, departments or groups of students, while others are available campus-wide. Many of these services are free to use. If you aren’t sure where to begin, be sure to check your syllabus, and ask your professor or course assistant for help and referrals.

Writing Center

Grade Replacement Program

This program allows degree-seeking undergrad and graduate students to retake a course in which they earned a low grade in an attempt to improve their cumulative GPA.

AcademicLiveCare

AcademicLiveCare is a telehealth platform that allows students to schedule and attend mental health appointments from a smartphone, computer or other mobile device for free. Easily schedule virtual visits with licensed psychologists, counselors, psychiatrists, or other providers. Please note: AcademicLiveCare does not provide crisis or emergency care.

WellTrack

Health and Wellness Services has launched a new mental health app for students, staff and faculty! Download WellTrack to track your mood, practice skills and complete modules. WellTrack is available on the App Store and Google Play. Sign in with your IdentiKey for free access.

Figueroa Wellness Suite

Free Finals Week at The Rec

The Rec Center will be hosting free activities and events for all students with a Buff OneCard during finals week, including ice skating, bouldering and climbing shoe rentals and fitness classes!

The good news: fall semester is almost over! The bad news: finals week is here. Check out these must-try tips to reduce stress and practice self-care around finals.

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Test-taking tips to ace your finals

Anonymous — Mon, 21 Nov 2022 07:00:00 +0000

Test-taking tips to ace your finals Anonymous (not verified) Mon, 11/21/2022 - 00:00

No matter what classes you’re taking this semester, these tips can help you prepare, stay focused and ace your finals.

Before your exams

The most effective way to prepare for exams is to start early. Give yourself plenty of time to study, sleep, eat and take breaks. Keep in mind that everyone studies, learns and retains information in different ways. Study methods that work for your classmates or friends may not necessarily work for you, so it’s important to find what fits your own personal study style.

Here are some helpful tactics you can use to maximize your study sessions.

Prioritize your time

Are some of your classes more challenging than others? Prioritize your time to make sure you can cover the most important or time-consuming subjects.

It can be helpful to start by writing down a rough list of each assignment, deadline and exam date you have coming up.
Next, organize your list based on deadlines and how long you think it will take to complete each task. If you feel overwhelmed by all of the things you need to accomplish in the next week, start by identifying three top priorities.
Now that you know which assignments you want to work on first, schedule time to study or work through them.
To keep everything organized, try using a planner, phone calendar or to-do app.

Keep in mind that prioritizing your time can also mean prioritizing things like sleep, eating regularly, taking breaks and spending time enjoying your last week on campus before break.

Use the Pomodoro technique

The Pomodoro technique can help you break up your time and take meaningful breaks to help you retain information.

Here’s how to do it:

Choose an assignment, subject or study guide that you want to tackle.
Set a timer for 25 minutes to focus on only that task before taking a 5 minute break.
Repeat this cycle three more times (25 minutes studying, 5 minute breaks).
When you get to your fourth break, extend the time to 20 or 30 minutes.
You can repeat this technique multiple times throughout the day if needed.

This method can help you be more effective because studying in bursts often helps us maintain our concentration and energy levels. Plus, you have built-in breaks to help you stay hydrated, enjoy some food, catch up with friends or go for a walk.

Create your own study guides

If your professor doesn’t provide a study guide or if the study guide is sparse, try creating your own.

Here are some tips to help you get started:

Choose a topic that you think might be on the exam and create five to ten practice problems or questions related to that topic. You can also use questions or problems from previous quizzes, exams, presentation slides or homework assignments.
Do this for each important section of material before going back to see if you can answer them all.
To add an extra level of practice, work with someone from your class to come up with questions, quiz each other or create a shared study guide.

During your exams

Have you ever sat down for an exam and felt like you’ve suddenly forgotten everything you studied last night?

Here are a few strategies to help you stay cool, calm and collected during high-stress exams.

Try square breathing

As you wait to start your exam, consider doing a quick guided breathing exercise or meditation. You can follow along with a video or use the square breathing technique outlined below. Remember that this technique can also be used during your exam if you start to feel anxious or stressed.

Breathe in slowly through your nose for four seconds.
Hold your breath for four seconds.
Slowly exhale out your mouth for four seconds.
Hold you exhale for four seconds.

Practice this technique throughout the day to help you remember the steps. It’s okay to repeat as often as needed. If you start to feel lightheaded, try to breathe more slowly.

Pace yourself

Try to keep track of how much time you’re spending on each question and how much time you have left to set a good pace for yourself throughout the exam. This can help you determine how much time you can spend on each of the remaining questions.

Here are some more tips to help you pace yourself.

If you’re struggling with a specific question, skip it for now and come back to it later. This will help you stay on track and not spend too much time on one question.
You can also think of your exam in terms of milestones. For instance, you might want to set a goal of being halfway through once your time is halfway over.
If possible, give yourself enough time to review your answers before the end of the exam time. This will help you catch mistakes or answer questions you may have skipped before. If you’re using a scantron, be sure to double check your answers against the bubbles you filled in to make sure they match.

Look for question clues

Sometimes when we feel stressed, it can be easier to miss key information or directions.

Here are a couple of tips to help you answer each question thoroughly.

Read each question carefully. Underline or circle any key words or phrases that can help you select the right answer. For instance, you may be directed to: “Provide three examples…”, “Identify which of the following did not occur…”, etc.
If you’re taking an exam online, use your cursor to highlight keywords to check your understanding before answering the question.

After your exam

For many of us, finishing an exam can leave us feeling relieved, exhausted, anxious or a mix of emotions. Regardless of what you’re feeling, allow yourself to disconnect from the test in an intentional way.

Here are some strategies you can use to feel better after an exam.

Take some deep breaths (use the square breathing technique if needed).
Let go of what you wish you could have done better.
Remind yourself that you did the best you could with what was available to you.
Take some time to do something you enjoy.
Move your body to relieve anxiety or stress (take a walk, stretch, go for a bike ride, etc.).
Enjoy dinner or coffee with friends.

Disconnecting intentionally can help relieve the heightened emotions we may have experienced during finals. It also allows us to celebrate our successes and appreciate how far we’ve made it this semester.

Finals Resources

For a full list of support resources, events, study spaces and additional tips, visit colorado.edu/finals.

Additional resources

Let’s Talk

Peer Wellness Coaching

Disability Services

Workshops

Weekly programs

Tutoring services

��ֱ�� Boulder offers a wide variety of tutoring services. Some are specific to classes, departments or groups of students, while others are available campus-wide. Many of these services are free to use. If you aren’t sure where to begin, be sure to check your syllabus, and ask your professor or course assistant for help and referrals

Writing Center

Grade Replacement Program

This program allows degree-seeking undergrad and graduate students to retake a course in which they earned a low grade in an attempt to improve their cumulative GPA.

AcademicLiveCare

WellTrack

Health and Wellness Services has launched a new mental health app for students, staff and faculty! Download WellTrack to track your mood, practice skills and complete modules.

WellTrack is available on the App Store and Google Play. Sign in with your IdentiKey for free access.

Figueroa Wellness Suite

Free Finals Week at The Rec

The Rec Center will be hosting free activities and events for all students with a Buff OneCard during finals week, including ice skating, bouldering and climbing shoe rentals, fitness classes and more!

No matter what classes you’re taking this semester, these tips can help you prepare, stay focused and ace your finals.

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Note-taking strategies every student should try

Anonymous — Thu, 25 Aug 2022 06:00:00 +0000

Note-taking strategies every student should try Anonymous (not verified) Thu, 08/25/2022 - 00:00

Note-taking is a valuable skill that can come in handy throughout your college career and beyond. Whether you’re trying to learn new material, prepare for an exam or simply get through a fast-paced lecture, these tips can help you strengthen your note-taking skills.

Before class

Preparing before you go to class can help you get a preview of class materials and make it easier to keep up with lecture or lab notes, especially if your professor talks fast. Give these strategies a try before heading to class.

Take notes on assigned readings

Many classes have assigned readings, whether it’s out of a textbook, case study or article. If you have time, it’s best to read through the entire assignment. If you’re stretched for time, consider skimming to see if you can identify the main discussion points and important details. It’s also helpful to identify topics you find confusing, and write down questions you can ask during class or office hours. Try using sticky notes to write a quick summary of each section or chapter to make sure you understood the content.

Use slides

If your professor makes their presentation slides available, be sure to print them out in advance or have a copy pulled up on your laptop before class starts, so you can take notes directly on the presentation slides. This can help you keep track of important information, key points and visuals all in one place.

During class

Whether you prefer to take handwritten notes or type them out, these tips can help you take more effective and efficient notes during class.

Use shorthand

If you struggle to keep up with lectures or presentations, try using shorthand while taking notes. One way to shorten your notes is to use abbreviations or symbols. For instance, “function” can be written as “fxn” and “change” can be written as “Δ” (delta). It’s also helpful to avoid using complete sentences. Instead, try to use bullets and phrases when taking notes during class. Leave blank spaces as you write, so you can revisit your notes to add any additional information you missed or expand on important points.

Try color coding

Using different colored highlighters can help you to differentiate between terms, definitions, examples and other important information. For instance, you may highlight important definitions in pink and helpful examples in orange. Using a system to color code your notes like this can help you quickly identify important information when you revisit them for review.

Take notice of repetition

If your professor repeats a phrase, key fact or information more than once, it’s probably something you need to know. Keep track of important points by listening for repetition and other verbal cues. For instance, your professor may say things like “the following five steps” or “a major reason why.” These types of cues can help clue you in to things you should be taking notes on during class.

After class

While it may be tempting to abandon your notes after you’ve finished a given lecture or chapter, it’s important to check back and review what you have before moving on to the next topic. Here are a few things you can do within 24 hours of your last class to refresh your memory and notes.

Clarify information

Take a look back at your notes and make sure you understand what they say. If there are concepts that are tricky for you to remember, consider adding examples or illustrations to help make the information stick. This is also a great time to fill in any information or terms you may have missed.

Get organized

When we write notes in class, it can get hectic. Take a few moments to organize your notes by summarizing topics and identifying key concepts to include in your study guides. It can be helpful to add sticky notes or use your color coding technique.

Visit office hours

If you’re still unsure about a certain topic area, reach out to your professor or teaching assistant (TA) for help. All professors offer office hours where you can meet with them to discuss or ask questions about lecture materials, assignments, exams, presentations or projects. Be sure to check your syllabus to confirm when office hours are available and the best way to contact your professor. Keep in mind that if the listed office hours don’t work with your schedule, you can ask your professor about meeting at a different time.

Before exams

Effective notes can be a useful tool when studying and preparing for exams. Here are a few tips to help you make the most of studying.

Test yourself

Use your notes, textbooks and slides to create practice questions and quizzes. Quizlet is a great free app that you can use to create digital flashcards and practice quizzes. If apps aren’t your style, paper quizzes are just as good. You can also use your textbook as a framework. Many textbooks include practice questions at the end of each chapter, which can be a good place to start when creating a study guide.

Form a study group

Studying with classmates can help you learn material in new ways. For instance, you can set up a Google Doc to compile notes and share examples that may be helpful. You can also meet up with your study group or classmates to take turns teaching each other the materials from class. This will help you learn and remember important content, while also helping your classmates review the content. If you plan to use study groups, check your syllabus or ask your professor to avoid any potential honor code violations.

Be consistent

Research shows that all-nighters aren’t the best study technique. In fact, pulling an all-nighter can worsen your performance on tests and exams. This is because your brain doesn’t have time to commit new content to longer-term memory. Instead, try to commit some time to studying each day. If you know you have a quiz or exam coming up, think about how much time you want to give yourself to review content and run through practice questions. For instance, if you have a quiz next month, it may be helpful to start scheduling study sessions two weeks in advance. Consistent repetition over time builds better understanding than cramming everything in the night before an exam.

Support resources

If you are struggling to keep up with your classes, it’s okay to ask for help. Here are some services available at ��ֱ�� Boulder to help you succeed.

Disability Services

Disability Services provides accommodations to students with a wide range of disabilities, including chronic health conditions, physical or learning disabilities, mental health conditions, temporary medical conditions and more. Students who are registered with Disability Services may be eligible for note-taking consultations and software support.

Peer Wellness Coaching

Peer Wellness Coaches are here to listen and work with you one-on-one to set goals and connect to the resources that can help you achieve them. They can help you navigate a wide range of topics, including stress, time management, careers, academics, goal-setting and more.

Tutoring services

��ֱ�� Boulder offers a wide variety of tutoring services. Some are specific to classes, departments or groups of students, while others are available campus wide. Many of these services are free to use. If you aren’t sure where to begin, be sure to check your syllabus, and ask your professor or course assistant for help and referrals.

Writing Center

University Libraries

Reserve a place to study or request a research consultation to help you refine and focus research topics, develop successful search strategies and identify appropriate sources for academic research projects and assignments.

Academic coaching

Academic coaching is available to help students develop skills and tools that will help them be successful at ��ֱ�� Boulder, including note-taking, time management, motivation, study skills and more. Academic coaching is available through the following programs:

Don’t see your program? Check with your college or school to see if other academic coaching or peer mentoring programs are available. You can also contact your academic advisor to discuss specific resources available to you through your college or school.

Looking to ace your classes? Try out these study tips to help you learn new material, prepare for exams and get through fast-paced courses.

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5 small ways to treat yourself during finals week

Anonymous — Wed, 06 Apr 2022 06:00:00 +0000

5 small ways to treat yourself during finals week Anonymous (not verified) Wed, 04/06/2022 - 00:00

The end of the semester can be a stressful time, whether you’re studying for finals, gearing up for graduation or preparing for a well-deserved break. Practicing small acts of self-care can help us feel better in case we start to feel off-track or burnt out.

Here are five small ways to treat yourself during finals week.

Move your body

Physical activity can improve our mental and physical health. It’s also a great way to reduce stress. Try to plan for 20 minutes of activity each day. If you’re crunched for time, you can also break it up throughout the day by scheduling two 10-minute sessions. This can include popular forms of fitness like running, jogging, walking, biking, dancing or yoga, as well as more ‘out of the box’ ideas like volunteering to walk dogs or playing spike ball with friends.

You can also stop by the Rec Center for free skating, climbing and fitness classes during Free Finals Week from April 29 through May 4. Meeting rooms will also be available as study spaces.

Learn more about Free Finals Week at The Rec

Did you know Medical Services also offers massage therapy?

Certified massage therapists can help with relaxation, stress reduction, sports recovery, circulation and muscle spasms. Services are available at Wardenburg and the Rec Center.

Learn more about massage

Try acupuncture

Acupuncture is a form of traditional medicine that works by promoting your body’s healing properties. In fact, acupuncture can be helpful for a variety of concerns, including back or neck pain, anxiety, depression, digestive disorders, fatigue, PMS symptoms, stress and more.

Medical Services provides individual acupuncture appointments as well as community acupuncture, which is done in a group setting with auricular (ear) needles or seeds. If you need a quick pick-me-up for the week, we highly recommend trying community acupuncture.

Learn more about acupuncture services

Meet with a peer wellness coach

Get help creating a self-care plan or study schedule that works for you. Students can meet one-on-one with a trained peer wellness coach to set goals, customize a self-care plan, learn time management skills or make meaningful changes for the end of the semester. The best part? It’s free!

Schedule a coaching session

Get some sleep

Sleep plays an important role in maintaining our physical, mental and immune health. As we prepare for finals, try sticking to a schedule that allows you to get seven to nine hours of sleep each night. While it can be tempting to stay up all night studying, research shows that this can be harmful to our success and performance long-term.

Avoid cramming and pulling all-nighters by getting ready now. Break large projects or lengthy study guides into smaller, more manageable pieces. Plan out your time for each class to keep you on schedule while preserving your sleep. If you still feel groggy during the day, take a 15 to 20 minute snooze in one of the free Relaxation Stations on campus.

Find a Relaxation Station

Celebrate small wins

Allow yourself to bask in the success of small victories. Whether you’ve been studying for one exam or several, it’s important to acknowledge the progress you’ve made. Here are a few ways you can celebrate:

Eat a nice dinner. Cook your favorite meal or order something special from your favorite local restaurant.
Take a day off. Give yourself a day off to relax and recharge, whether that means watching shows or movies or spending the day outside.
Do something for yourself. Congratulate yourself on your progress with a small treat, such as an extra special coffee order.
Practice gratitude. Take some time to express gratitude for those who helped you study or supported you through finals (including yourself!).

Finals resources

For a full list of support resources, events, study spaces and tips for finals week, visit colorado.edu/finals.

Let’s Talk

Disability Services

Disability Services is dedicated to providing students with disabilities an equal opportunity to participate in university programs, courses and activities through reasonable accommodations and services. They also provide free workshops that are open to all students.

Wellness activities

Stop by the Wellness Suite on the 3rd floor of Wardenburg Health Center to enjoy free drop-in wellness activities each week. This is a great way to take a break during the day, practice self-care, learn valuable skills and connect with other students on campus.

Buff Boxes

Order a free Buff Box to get free health and wellness supplies delivered to your residence hall, including stress and sleep supplies, cold and flu supplies or safer sex supplies. Living off campus? You can also pick up free supplies at the Wellness Suite on the third floor of Wardenburg Health Center.

Writing Center

Tutoring services

��ֱ�� Boulder offers a wide variety of tutoring services. Some are specific to classes, departments or groups of students, while others are available campus-wide. Many of these services are free to use. If you aren’t sure where to begin, be sure to check your syllabus, and ask your professor or course assistant for help and referrals.

Grade Replacement Program

This program allows degree-seeking undergrad and graduate students to retake a course in which they earned a low grade in an attempt to improve their cumulative GPA.

The end of the semester can be a stressful time. Here are five small ways to treat yourself during finals week.

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