Author: McAffee, Katie

Pre-Exam Stress Zapper Newsletter

Hi all,
Mrs. Albright’s Yoga 110 class has decided to do a final project about coping with stress. This project is designed to inform the students of CNHS about the benefits of yoga, and all that it entails. This newsletter includes information that can assist students with dealing with the various stressors of exam week. In this letter, you will find various study tips, and yoga moves that reduce stress, and unveil your calmest self. By practicing the tips given, we hope that it will help you find your Zen so you can do awesome on your exams!

Inside this issue
Stress Relief Tips………………….2
Exam Tips………3,4
Nutrition & Activity……………..5
Important Dates
Yoga Classes at Noon:
Tuesday Dec 12th
Thursday Dec 14th
Wednesday Jan 10th
Thursday Jan 11th
Monday Jan 15th
Exam Week:
Jan 22nd– Jan 26th

@cnhsstars

@cnhsstars_jbrennan

Stress Relief Tips:

Examples of exercises you can practice to reduce stress, and relax include:
Get a massage.
Breathe deeply (Breathe using your diaphragm).
Take a nap.
Listen to soothing music.
Take a bath with Epsom salts, and bubble bath.
Read a book.
Go outside and get some fresh air.
Remove yourself from technology and take time for yourself.
Take up a new hobby.
Pet therapy animals.
Keep your personal space organized.
Get enough sleep every night.
Be prepared for the day and everything that it may throw at you.
Discuss any issues with a close family member, or friend.
Give yourself quiet time each day to just sit in silence and relax.
Go to a spa.
www.shape.com/lifestyle/mind-and-body
www.webmd.com
www.greatist.com/happiness
https://theconsciouslife.com

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Exam Study Tips:

Use Old Tests:
Teachers usually base their exams off of old tests.
Combine questions off of the old tests, and create your own mini exam to practice on.
Re-Write Notes:
Re-writing notes may seem like too much, but taking your time and
going over everything in depth will help you in the long run.
By re-writing your notes, you are more likely to remember what’s important.
Write in black pen so it’s also easier to highlight important facts.
Write big and double space so it’s easy to re-read your notes after you write them out.
Color Code Notes:
Ex: yellow=important.
This makes your notes easier to read, and not as hard on the head to process.

“Don’t stress, do your best, forget the rest” -Unknown

Organize Study Groups:
Organize a study group with people in the same class as you.
By doing this, each individual can assist others who may not know exactly what to do.
Aerobic Exercise:
A half hour of aerobic exercise can improve our brain-processing speed.
Have a Study Space:
Having a quiet, clean study space can make it easier to focus and study.
Reminders:
Keep hydrated.
Eat healthy.
Listen to your teacher when they’re going over exam review.
Ask questions if you’re unsure.
Gets lots of sleep.
Exercise.
Give yourself lots of time to study; don’t cram.
Prioritize studying over other things (Netflix, Social Medias, etc.)
Always be positive!

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Day of Exam Study Tips:

Be Well Rested:
8-10 hours of sleep is recommended for the night before the exam.
By getting enough sleep, you will be much more mentally and physically prepared to write your exam.
Bring Water and Healthy Snack:
Your body needs water and food to perform well.
Be prepared, and bring a water bottle, and healthy snack with you to the exam.
Review Notes:
The morning of your exam you should arrive at the school early so you can go over your notes and prepare your brain.
Don’t rely on this time to study a new concept, simply review the notes you previously studied.
Prevent Feeling Anxious:
If you are feeling anxious or stressing about your exam, simply close your eyes, look down, and take a few deep breaths.
Thinking of positive thoughts will help you to do better, and stay focused on your exam coming up.
Budget Your Time:
During your exam you will notice that some questions are worth more than others, so budget your time accordingly.
If your time is mainly spent on lower-level questions you will be crammed for time trying to finish the higher level questions.
If you don’t understand a question at first, skip it, and come back to it later.

“Yoga allows you to find an inner peace that is not ruffled and riled by the endless stresses and struggles of life” - B.K.S Iyengar

Nutrition:

Physical Activity:

Nutrition Facts:
Our diet and nutrition choices can make stress levels either increase, or decrease. Certain foods provide comfort and increase levels of hormones in the body that naturally fight stress. Other types of food reduce stress by lowering the levels of hormones that increase stress.
Vitamin B:
Helps you feel more energetic.
Examples: Bananas, leafy green vegetables, avocados, nuts, seeds, meat, fish, dairy products.
Vitamin C:
The adrenal glands contain the largest storage of Vitamin C in the body and are important in the production of stress hormones.
Examples: Citrus fruits, tomatoes, peppers, kiwi, leafy green vegetables.
Magnesium:
Helps to relax the muscles and reduce anxiety.
Examples: nuts, leafy green vegetables, whole grains, brown rice, beans.
Seek Help:
If you are experiencing a lot of stress over a long period of time, or are at all worried about how stress is affecting you, then seek help. See your doctor who may recommend a counsellor or some alternative stress relief techniques such as massage, or acupuncture. Spend time with friends and family. Talking and interacting with others can help relieve stress and boost self-esteem.
Physical activity is one of the most effective stress busters.
The best types of physical activities are those that have a social component as you’re more likely to have fun and keep at it if you’re being active with your friends.
Physiological changes that take place allow the body to release more positive hormones which puts you in a better mood.
Not only the brain feels stress, but your entire body.
Box breathing can be help your heart return to normal, which helps you relax.
How to do it:
Focus on your breathing.
Inhale (through your nose) for 4 seconds.
Hold your breath for 4 more seconds. You’re not trying to deprive yourself of air; you’re just giving the air a few seconds to fill your lungs.
Exhale slowly through your mouth for 4 seconds.
Pause for 4 seconds before breathing again.
www.youthcentral.vic.gov
www.goconqr.com www.greatist.com
www.bbc.co.uk/programmes/articles
you

Box Breathing: