EAT SLEEP BREATHEthrough the semester and finals week

Study

Eat

Breathe

Connect

Sleep

Exercise

Self care is important throughout the semester, but especially during times of higher mental and physical demand.

We may not have the choice about stressful things / times happening.

But, we DO have the choice in how we will RESPOND to stress.

It’s all about cortisol Cortisol is made by the adrenal glands (sit on top of the kidneys) and released in response

to fear or stress (the fight-or-flight mechanism)

Elevated cortisol levels interfere with learning and memory,and has other negative health effects.

Control your Cortisol !! Burn it up! - Regular physical activity walking, cycling, running, just

20-30 minutes most days

Interrupt it! – Mindfulness / thankfulnessRelaxation breathing – “smell the roses, blow out the candles”Meditation / prayer / imageryRelaxing musicLaughter and levitySupportive social connections

Feed your Brain

Protein-rich foods for breakfast and lunch keep you from getting hungry and keep your brain sharp! Think tuna or egg-salad sandwich on whole grain bread. Eat whole fruits instead of juices.

Cereal / toast / juice / candy / soda provide a temporary rise in blood sugar, which then “crashes” after only 1-2 hours.

Just• Smell the roses, blow out the candles • Breathe out over 8-10 seconds• Interrupts cortisol and the “fright or flight” response• Can be done anywhere

Caring Connections• Disconnect from technology!• Seek out friends who are empathetic and non-judgmental listeners• And remember, it’s also important to show your friends you are a

good listener they can rely on as well!

Want to talk with a professional?Shasta College Health & Wellness Office has FREE psychological counseling services with a licensed counselor. For more info: (530) 242-7580www.shastacollege.edu/wellness

The “S” word………SleepZZZZzzzzzzzz

3 Things That Could Help You Sleep Better

using all technology 30 min before bed: no cell phone, no computer, no kindle.

The light from technology blocks melatonin production in your brain which helps you fall asleep. A 30 min wind-down with relaxation and reading (a paper book) can make it easier to fall asleep.

No caffeine after 3 PM. Cut down on alcohol: you may fall asleep faster but will not stay asleep or get restful sleep.

Sleep only an hour longer during the weekend than your latest weekday wake-up time.

Sleep (specifically the last few hours of sleep) is the time when the files we’ve been opening in our brain are re-filed and “put away” (stored) with new information to create learning.

Study…but break it up! Keep a calendar: write down your study plans &

goals – you are more likely to follow-through when you’ve written the plan.

Practice good time management = less anxiety and stress = lower cortisol = better sleep

The other “S” word!

But wait………

Don’t save these strategies just for finals week!Successful students use them throughout the semester!!

Student Health & Wellness OfficeWe specialize in helping you with short-term / solution–focused psychological counseling and

the treatment of minor physical ailments Give us a call or stop by the office:

(530) 242-7580Room 2020 (Student Center) 8am-12 noon, 1pm-4pm

www.shastacollege.edu/wellness

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