By Magdalena Stuehrmann, Class of 2015
Studying for exams, writing papers, preparing for presentations – the thought of having to complete end-of-semester workloads is enough to make many George Washington students feel overwhelmed and overstressed.
But the stress that comes with final exams period doesn’t always have negative effects associated with it.
According to Daniel Lieberman, a professor of psychiatry and behavioral sciences in the George Washington School of Medicine and Health Sciences, stress can increase one’s focus, motivation and energy.
“As stress increases, performance also increases, up to a point. At that point, however, stress continues to increase, but performance degrades. Spikes of stress can help us get things done, but too much stress without a period of no stress can really hurt us,” he said.
Most students have multiple final exams during this period, and the amount of studying they need to complete can often be quite daunting. While some students can juggle, other students don’t even know where to begin.
“They feel like there’s just too much material, that there’s no way that they can cover it all, and they become paralyzed and don’t study as they should,” said Dr. Lieberman.
Dr. Lieberman recommends that students who encounter this kind of mental block give themselves a “pep talk.” Students need to tell themselves that they can get through exams, and feel confident about their own abilities, he said.
Another tip for struggling students is to avoid other sources of stress during final exams period.
“Students should remove all other sources of stress as much as possible from the experience. They should make sure they have a good study space and that they have all their studying materials so that they aren’t scrambling at the last minute,” said Dr. Lieberman.
“They should avoid things like Facebook and their cell phones. If they’re on Facebook, or the phone is ringing, that’s actually going to increase stress and the feeling of being pulled in different directions.”
The University Counseling Center recommends that students set a realistic timeframe for their study schedule, avoid procrastination and take breaks.
“At exam time, we shift our focus to greater emphasis on the mental health and support services designed to ensure students achieve their academic goals. We are committed to ensuring that all GW students have the tools and resources necessary to achieve academic success,” said Peter Konwerski, dean of students. “At the University Counseling Center, dedicated and trained staff members are ready to serve the mental health needs of our community.”
Not only do students need adequate sleep during finals, they also need proper nutrition and exercise – all of which will help reduce anxiety.
“If anxiety is too high, people can get paralyzed, and then you won’t be at your best cognitively. You need to bring the anxiety down so you can do your best thinking,” said Barbara Brown, UCC associate director.
UCC offers several podcasts on its website for deep breathing exercises, meditation and muscle relaxation.
And during exams, UCC will partner with any residence hall, student organization, club team or Greek organization that’s interested in having a workshop on preventing procrastination and reducing test anxiety. The workshops all offer test-taking and study strategies. Any residence hall or student group can request a workshop by calling UCC. Podcasts on these topics are also available on UCC’s website.
Students can call the UCC and speak with a mental health professional 24 hours a day, seven days a week by calling 202-994-5300. The UCC offers no cost short-term counseling for up to six sessions a year and brief crisis management followed by referral to longer-term treatment as well as many group counseling sessions including ones for veterans, first generation students and those suffering grief and loss.
In order to help students prepare for finals, GW has set up “Study Zones” that offer extended hours. These locations are ideal for studying – they are quiet, calm environments that are generally free of distractions.
- Marvin Center ground floor and first floor – 24 hours per day, Dec. 4-19
- Duques Hall – Noon to 2 a.m., Dec. 5-19
- Eckles Library – 24 hours per day, Dec. 10-16
- Several Sodexo food venues will also be open late Dec. 7-8, 12-15 and 19 for students who don’t want to go off campus to eat while studying at night.
- Freshens at J Street – 11 a.m. to 2 a.m.
- Pelham Commons at West Hall – 7 a.m. to 2 a.m.
- Bamboo at J Street – 11 a.m. to 2 a.m.
- G-Dub Java at Duques – 8 a.m. to 2 a.m.
- Simply-to-Go Market at J Street – 11 a.m. to 2 a.m.
Rather than studying constantly, however, Dr. Lieberman advises students to take breaks.
“People should not put themselves in situations where they have to study non-stop. They should study for at least an hour and then relax for shorter periods. And they should make sure and get enough sleep because losing sleep can cause problems with learning and concentration.”
GW will also provide some events and free food for students during final exams.
- Archaeology Lecture – Professor Eric Cline will be giving a lecture from 6:30 to 8:30 p.m. Dec. 8 in Funger 103. He will be discussing his current excavations at Tel Kabri, Israel, and the discovery of a Bronze Age palace.
- How to Survive Finals – Columbian College of Arts and Sciences Advising will be offering a session from 3 to 4 p.m on Dec. 8. on time management, studying effectively, reducing stress and still having time to relax. The session will be held in Phillips Hall, room 107.
- Turkish Foreign Policy Lecture –Namik Tan, Turkey’s ambassador to the U.S., will be discussing the rapid development of Turkey in an international context and the strengthening of the U.S.-Turkish partnership. The event is sponsored by the International Affairs Society and will be held from 7:30 to 9:30 p.m. on Dec. 8 in 1957 E Street, Room 602.
- 25th Annual Putnam County Spelling Bee –Forbidden Plant Productions will be performing this comedic musical on Dec. 8 at 9 p.m., Dec. 9 at 7 p.m. and 10 p.m., and Dec. 10 at 7 p.m. and 10 p.m.in the West Hall Theatre on the Mount Vernon Campus Tickets are $5. Cash and GWorld are both accepted.
- The Nutcracker –Balance: The GW Ballet Group will be performing this holiday ballet classic on Dec. 9 at 8 p.m., Dec. 10 at 5 p.m., and Dec. 11 at 8 p.m. in the Marvin Center’s Betts Theatre.
- A Very Newman Christmas – GW Catholics will be holding a Christmas celebration on Dec. 9. The group will be going ice skating at 5 p.m. at the National Gallery of Art and hosting an after-party at the Newman Catholic Student Center at 8 p.m.
- Gingerbread House Decorating – Build your own gingerbread house from 7 to 9 p.m. on Dec. 10 at Post Hall on the Mount Vernon Campus.
- Pop Your Stress! –Come to Kogan Plaza on Dec. 12 between 11 a.m. and 2 p.m. and pop bubble wrap to relieve your frustration. The event will include baked goods and general information about dealing with stress, other mental health concerns and resources that the UCC will be providing to students during final exams.
- Midnight Breakfast – Come get a plate of French toast, eggs and sausage at this longstanding tradition, which will be held this year at 10:30 p.m. Dec. 12 in the Marvin Center. GW faculty and staff will serve students, and there will also be games and live performances from several student groups. Enter through the Great Hall on 21st or Eye streets.
- Breakfast on the Go – Get ready for your first final on Dec. 13 by picking up a free cup of coffee and a doughnut on the Mount Vernon Campus Quad on the Mount Vernon Campus between 8:30 and 10:30 a.m.
- Midnight Munchies – Milk and cookies will be provided for students looking for a snack and a study break between 9 and 10 p.m. on Dec. 14 in Post Hall on the Mount Vernon Campus. Pajamas are optional but highly recommended.
- Late Night at Whole Foods Market – On Dec. 14 from 10 p.m. to 2 a.m., Whole Foods Market on the Foggy Bottom Campus will be holding late hours. The top floor will be open with a fully stocked coffee shop, bakery and prepared foods section for students looking for a late night snack.
- Stragglers’ Dinner – For students who have late finals, there will be free pizza in Eckles Auditorium on the Mount Vernon Campus on Dec. 18 between 10 p.m. and midnight.