Study Tips for Finals!

Finals are here again! You might be running on overdrive in an effort to get everything accomplished. Here are some helpful things to remember this week:

Time management & prioritizing. While you are studying, apply quality of attention control. Do not do the semi-study with one eye on your phone and the other on Facebook. When it comes to final exams, the major source of stress is feeling ill-prepared and worrying about whether you had time to study enough. Don’t waste your energy worrying. Plan your study time and trust yourself to focus. (Hint: FOCUS!)

Take study breaks. When you are digesting information at a rapid pace, it’s important to take breaks! Your brain requires a re-fresh: get up, stretch, or stare off into space. One of the most efficient ways to relax your mind muscle is to bring your attention into your body, breathing with awareness. It’s reasonable to think of spending approximately ten minutes on break for every hour of study.

Eat plenty of health snacks. If you want to maximize your mental efforts, avoid refined sugars and processed food. Instead, stock up on whole foods: complete grains, fruits, vegetables, and healthy protein sources. Foods that are high in healthy omega fats—nuts, avocado, fish—are thought to grease your gears. What’s good for the body is good for the brain.

Utilize study sheets and study groups. Make study guides and read them first thing in the morning when you wake up, before other impressions have a chance to settle in. Study groups are also very effective, especially if you have a tendency to fall asleep when studying alone. Just be mindful that the group stays on task.

Get enough sleep. Not getting enough sleep at night is a real pickler when it comes to performance. Sleep deprivation decreases motivation, concentration, attention, and coherent reasoning. It decreases memory, self-control, and speed of thinking. This is the last thing you want to do to yourself before a big test—so put a good night’s sleep first on your list.

Exercise. One of the best ways to increase the flow of oxygen to your neurons after staring at a screen or book for many hours is to get up and move around. Cardiovascular exercise such as walking, running, or biking, will restore brain function. Enhance your educational endurance with exercise!

Ask your professor for help. If you aren’t sure about a particular point, don’t wait until the last minute—your study group partners might not understand it either. Approach your professor or TA ahead of time and ask for clarification.

Keep things in perspective. In all likelihood, this final is not going to be the defining moment of your life, or even your academic career. If you don’t get the score you hoped for, don’t lose your head over it.

Wellness Journalism: Fully Occupied

Occupational Wellness can be a real issue for students who, in addition to a full class load, have the added obligation of working a part-time or full-time job. To investigate this delicate act of balance, I tracked down one of UCSD’s busiest—and most successful—student workers. Antonio Romero is a 3rd year International Studies and Economics major at ERC.



Wellness Journalist: Antonio, tell us what your current workload is.

Antonio: I am taking 12 units—Economics, History of Europe, and an International Operations class. Then I work two jobs. I spend about 20 hours a week as an aid to Rudy Ramirez, council member for the city of Chula Vista. I manage the internship program, public relations, administration, and event coordination. My other job is at Rosetta Stone, where I work 10-18 hours a week as a language consultant.

Wellness Journalist: So you’re basically in school full time and working full time. How’s it going?

Antonio: I am the number one salesperson with at the moment, making twice my sales goal for Rosetta Stone. And I have a 4.0 GPA.

Wellness Journalist: That’s impressive! What’s your secret for managing time and getting things done?

Antonio: I choose to have fun and I choose to study. If I am going to study, I really sit there and study. I’m not distracted by other things. Likewise, when I am being social I really focus on being social—that way, I feel satisfied, not isolated. The key is being able to focus and hone in, block out the time, and stick to it. Then when I am studying I feel like I am getting a handle on my coursework, and when I’m working I feel like I am doing well at my job.

Wellness Journalist: You maximize your efficiency by being fully present and attentive to the task at hand…such a simple concept. Any other gems of advice?

Antonio: I think they key is to do what you like. Do something that doesn’t feel like work. That’s going make you competitive—you’ll have more energy, and more enthusiasm. That’s going to make you shine, because it’s really you coming through. And don’t sacrifice short term recognition for that which is true for your soul and really makes you happy.

Wellness Journalist: I think you’ve just summed up the very heart of Occupational Wellness. Thanks!

Wellness Journalism: Got Your Back?

“Ergonomics” is the scientific discipline concerned with the understanding of interactions among humans and other elements of a system in order to optimize human well-being and overall system performance. At its simplest definition, ergonomics literally means the science of work. The most immediate application of ergonomics is body dynamics—or, being aware of your physical position in relation to the world around you and knowing how to execute yourself most effectively.

As I go about my busy day—lugging a heavy backpack, sitting in class, typing at the computer—it’s easy to forget that by back is working at least as hard as my brain. While I may be able to get away with it now, the continued twisting, twerking, and tensing really adds up. A staggering 80% of the population will suffer from back pain, and those most affected are the 30-50 year olds. If I don’t want the most productive years of my life to be stunted by spinal strain, I’d better start protecting my posture now.

They key is to preserve the natural S curve of the spine as much as possible. Here are some specific ways to promote good posture:

Typing at the computer: Sit high enough to keep a minimum 90 degree bend in the arm; your wrists should not be higher than your elbows. Get up and stretch every once in awhile. Flex your hands and arms opposite of the typing position, and rotate your wrists and neck.

Carrying a bag: Only carry what you really need, and try to balance the weight as much as possible. Backpacks should be worn with both straps on. If carrying a bag with only one strap, switch shoulders periodically.

Driving in the car: Move car seat forward until you have a 90 degree bend at the knees, keeping them level with the hips. You should be within easy reach of the steering wheel.

Sleeping: Maintain alignment by sleeping on your back with a pillow under the knees, or on your side with a pillow between the knees.

Lifting: Keep feet firmly planted at shoulder width, bend knees, and tighten your abdominals. Use the strength of your legs to do the lifting. Keep the weight of the object as close to your body as possible—lifting a 20 lb bag 20 inches away from your body produces 400 lbs of compression force on your spinal disc fulcrum point. Also, it’s better to push than to pull.

Standing around: Alternate position by shifting your weight from one leg to the other.

Physical alignment promotes mental alignment. Back it up!

Special thanks to Julia Jensen with UCSD Environmental Health & Safety

Wellness Journalism: Put Your Best Face Forward

When Opportunity Knocks, Be Ready to Open the Door
(Rather than being naked in the bathroom.)

UCSD has its very own Occupational Wellness guru and her name is Sara Henry. She is the director of The Center for Communication and Leadership and knows all about networking, public speaking, and interpersonal relations.

I recently attended Sara’s discussion of that magical key to success known as networking. She made some really good points about the importance of establishing rapport, being genuine, and upselling strengths.

Something else she said really struck a chord: “From the moment you leave your house in the morning, be ON.”

Once you’re out in the world, you never know who you will run into, or where, or when. You want to be in the habit of being professional and respectful at all times.

Examples:
• You cut off another driver on the way to an interview, only to discover that the driver is interviewing you.
• You’re picking your nose when an attractive customer walks in.
• Your boss overhears you cussing out your mother on the phone.
• You’re asleep in class.

Life is full of ironic surprises, and people are paying attention (even when you aren’t). Don’t be caught with your pants down. Before you ever get hired, you are charged with the responsibility of self-promotion. Remember—a first impression might be your last.

How to Meet Your Mother

You may not be thinking about menopause yet, but it’s already affecting your life. Women begin to experience physiological changes and symptoms related to menopause as early as age 38—which means that your mother, aunt, teacher, friend, colleague, or customer service representative might be dealing with a different deck of cards than she is used to.

For example, she might be having a difficulty sleeping and/or thinking. Imagine the inconvenience caused by the disruption of such functional fundamentals.

Now imagine living in a society where nobody wants to acknowledge—much less talk about—the challenges associated with menopause. Considering its universal nature, you’d think that basic human understanding would be more prevalent. But it’s not. Why has menopause become so taboo? Why don’t women (and their supporting cast members) know more about it?

Not so long ago, women's emotional needs were regarded as irrational by the medical and scientific communities. A woman who expressed severe changes in mood and behavior was more likely to receive a lobotomy than a lily, contributing to a rich inheritance of silence and fear. Mom should always be “just fine;” managing the demands of the household, comforting the sick, cooking, cleaning, ironing, and folding. She should have a nice hair-do, too.

Times are changing. According to Ellen Dolgen, author of Shmirshky: the pursuit of hormone happiness, “reaching out is in, and suffering in silence is out.” The Shmirshky website provides a comprehensive community of support and a wide range of resources, empowering women to embrace themselves from within–which in turn, strengthens relationships.

Communication and awareness are the most powerful tools of the human trade. If a woman you care about is struggling with a prolonged series of bad days, give her the gift of understanding: it’s not personal, it’s physiological. Break the silence barriers and open the information lines. Midlife doesn’t have to be a crisis!

Wellness Journalism: Practical passion

My dad wanted me to be a doctor, a lawyer, a real estate guru…something that would ensure my financial security and sound impressive to friends and family. With his perception of my best interests at heart, he scoffed when I said I wanted to write. To him, this was the equivalent of saying, “I want to be broke and homeless,” and he would simply pretend I was joking.

Within the structure of our society it can be hard to find a balance between practicality and passion. Being practical means ensuring a dependable income, with the result that many students choose their major for one reason: to get a high-paying job. This concept of practicality is accepted and expected for many people. Passion, on the other hand, is more readily associated with artists and activists who have thrown stability to the wind in order to pursue whimsical ideals. It seems that practicality is safe and secure, while passion is potentially dangerous and misleading.

I propose that there is a happy middle ground—and room enough in any career plan for both practicality and passion. I would even argue that a goal without passion is not practical: with so many options available, it just doesn’t make sense to choose a path that you can’t truly enjoy. Keep an open mind to possibility and explore combinations that bring you the best of both worlds.

Start by identifying your passions, then consider practical ways to apply them.

Identify passion:

• Is this how I want to spend the time of my life?
• Do I feel excited and expansive when I think about doing this?
• Am I drawn to spontaneous conversation and synchronistic discovery when I investigate this idea?
• If I didn’t have to worry about money, would I do this for free?

Identify practicality:

• Who will benefit from this service?
• What specific needs are being met by this endeavor?
• Is there an established market for this type of work?
• How can this be adapted to suit different environments and demographics?


Occupational Wellness says you can be well, and well off!