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Finals season can be one of the most challenging times in college. Packed schedules and high-pressure exams have a way of really amping up our stress levels. While it’s easy to let self-care go to the wayside during this time, taking care of your body and mind can be a key to your overall success. Good nutrition and quality sleep are powerful tools to stay sharp, focused and energized when you need it most. Here’s a guide to support you in staying well and maximizing your potential during finals week.

Importance of Nutrition

The pressure of finals can lead to stress eating or skipping meals as you power through study sessions. But keeping your nutrition balanced is essential for sustained energy and focus. Here are a few tips to keep you balanced.

Tips:

• Quick, Nutritious Snacks: Stock up on brain-boosting snacks like nuts, yogurt, fruit, and whole-grain crackers. These options are easy to grab and keep energy levels up without much time commitment.
• Meal Planning for Finals: Prepare simple meals in advance or make use of leftovers to save time and ensure you’re fueling your body well.
• Stay Hydrated: Drinking water regularly is crucial for focus and energy. Add some variety with herbal teas or infused water, but try to limit caffeine, especially in the evening, to avoid disrupting sleep.

Sleep as a Study Tool
It’s tempting to stay up late cramming, but sacrificing sleep can impact your ability to remember and process information effectively. Your brain needs its beauty sleep! Here are a few tips to help you maximize your performance when it comes to sleep.

Tips:

• Prioritize Sleep Over Late-Night Cramming: Aim for 7-8 hours of sleep each night; research shows that sleep helps solidify memory and improves concentration.
• Set a Sleep Schedule: Going to bed and waking up at consistent times, even during finals week, helps regulate your body’s internal clock and improves sleep quality.
• Power Naps: If you’re feeling tired during the day, a 20–30-minute nap can be a great way to recharge without interfering with your nighttime sleep.

Preparing for Exam Day
Setting yourself up for success on exam day starts with what you do the night before. Your nutrition and sleep habits leading up to your exam can make or break you when it comes to performing well. Here are two things to keep in mind as you prepare for your exam.

• Night Before: Try to eat a balanced meal and go to bed at a consistent time to support a calm mind and body.
• Exam-Day Nutrition: Aim for a breakfast or snack with protein, healthy fats, and complex carbs—such as oatmeal with nuts or a whole-grain sandwich with lean protein—to fuel mental endurance and focus.

As you dive into finals, remember that prioritizing your nutrition and rest can help you maximize your study efforts and support a clearer, more focused mind on exam day. Think of these practices as essential self-care tools that not only boost your academic performance but also keep you feeling well and energized. By fueling your body and resting your mind, you’re setting yourself up to succeed—not just during finals, but throughout your college journey.

 

As we reflect after spring break and find ourselves in the middle of the semester, it’s a great opportunity to reassess our goals, embrace new challenges, and make the most of our time in Aggieland. Here are some tips to help you finish the semester strong, prioritize your well-being, and take advantage of the fantastic resources and facilities available at Texas A&M University. 

 

Mid-Semester Check-In: Staying on Track 

As we reach the mid-semester mark, it's essential to reassess our goals and ensure we are on the right path. 

Revisit Your Goals: Take a moment to reflect on the academic and personal goals you set at the beginning of the semester. Are you still aligned with these objectives? Adjust them if necessary to keep yourself motivated and focused. 

Stay Organized: Now that assignments and exams are piling up, it’s crucial to maintain your organization. Continue using planners or digital tools to track deadlines and upcoming responsibilities. Regularly updating your schedule will help you manage your time effectively. 

Engage in Classes: If you’ve been attending classes regularly, keep it up! Regular attendance and active participation are vital for reinforcing your understanding of the material. If attendance has waned, consider the benefits of reconnecting with your classes. 

Refine Your Routine: Check in on your daily routine. Are you giving enough time to study, exercise, and relax? Adjust your schedule to ensure a balanced lifestyle that supports your well-being and academic success. Consistency is still key, so make sure you’re nurturing your body and mind. 

 

Taking Care of Your Well-Being 

1. Prioritize Self-Care: Make self-care a priority by getting enough sleep, eating nutritious meals, and staying hydrated. Your physical health is crucial for academic success. 

1. Stay Active: Incorporate physical activity into your routine. Whether it’s hitting the gym, joining a sports club, or taking a walk around campus, staying active boosts your mood and energy levels. Here on campus, there are a variety of well-being activities, such as yoga sessions, guided meditation, group fitness classes, and outdoor nature walks. For a full list of current offerings, check the University Health Center calendar. You can also take a walk while listening to helpful podcasts to make your activity time even more productive and inspiring. 

1. Mental Health Matters: Don't neglect your mental health. Utilize campus resources like counseling services if you're feeling overwhelmed or stressed. Don’t neglect your mental health. If you’re feeling overwhelmed or stressed, make use of campus resources designed to support you. Texas A&M’s Health Services offers a variety of mental health resources, including counseling services, stress management workshops, mental health screenings, and support groups. For a full list of available services and how to access them, visit the TAMU Health Services Mental Health page. Prioritizing your mental well-being is essential for academic success and overall happiness.  

1. Stay Connected: Build and maintain connections with friends, family, and peers. A strong support system can provide encouragement and a sense of belonging. 

 

Utilizing Campus Resources and Facilities 

1. Academic Support: Take advantage of academic resources such as the library, writing center, and tutoring services—each designed to help you succeed. Residence Life also offers Academic Peer Mentors (APMs) who provide one-on-one support for study strategies, time management, and more. Additionally, during finals, don’t miss out on the “Study Spectacular” events, where study spaces, resources, and support are available to help you finish the semester strong. For more details, check out the academic resources page. 

1. Health and Wellness: Visit the Student Health Center for a wide range of medical services and wellness programs designed to keep you healthy. Services include general medical care, immunizations, women’s health, lab services, and more. Additionally, wellness programs are available to promote healthier lifestyle habits. For more information on the services offered, visit the Student Health Center’s medical services page. 

1. Recreational Facilities: Take advantage of the recreational facilities on campus, including the gym, swimming pool, sports fields, and indoor courts. These spaces are perfect for staying active and meeting new people. Whether you’re interested in group fitness classes, intramural sports, or just getting in a good workout, there’s something for everyone. For more information on available facilities and programs, visit the Rec Center website. 

1. Career Services: Utilize the Career Center to prepare for life after graduation. They offer services such as resume building, job search assistance, career counseling, mock interviews, and networking opportunities. The Career Center also provides resources for exploring career paths and connecting with potential employers. For more information on how they can help you succeed, visit the TAMU Career Center website. 

 

Ending the Semester Strong 

As finals approach, make use of all the resources available to help you finish the semester on a high note. As noted earlier, Academic Peer Mentors (APMs) offer valuable support, including tips on study strategies, time management, and effective note-taking, which can be especially helpful during exam preparation. Additionally, take advantage of the “Study Spectacular” events during finals week, where you’ll find extended study hours, designated study spaces, and other resources to keep you motivated and focused. For more details, visit the academic resources page. 

1. Review and Reflect: Regularly review your notes and reflect on what you've learned. This will make exam preparation less stressful and more effective. 

1. Seek Help Early: If you're struggling with any subject, don't hesitate to seek help from professors, teaching assistants, or tutoring centers. Early intervention can make a big difference. 

1. Stay Positive: Keep a positive mindset, especially during challenging times. Remember, perseverance and a positive attitude can help you overcome obstacles. 

1. Celebrate Achievements: Take time to celebrate your accomplishments, no matter how small. Recognizing your progress will keep you motivated. 

 

Aggies! Let's make this spring semester a memorable and successful one. By setting clear goals, staying organized, prioritizing your well-being, and making the most of the resources available, you'll be well on your way to achieving your best. Gig 'em! 

 

Spring break can mean different things to different people. For some it’s a chance to enjoy warm weather and sunshine. For others, it’s about traveling, exploring new places or spending time with family and friends. And for many it’s simply an opportunity to take a break from the routine of classes and recharge. No matter what your spring break looks like it’s a unique opportunity to embrace the wellness benefits spring has to offer—whether that’s outdoor relaxation or fresh energizing food. By spending time outside and fueling your body with seasonal nutrition you can set yourself up for a restorative break that leaves you feeling revitalized and ready to take on the rest of the semester.

Sun, Fresh Air, and Mental Clarity

Spring brings with it a natural invitation to step outside and soak up the beauty of the season. As the days grow longer and the sun shines brighter it’s the perfect time to take advantage of nature’s restorative power.

Here are some of the key benefits of spending time outdoors:

Boosts Vitamin D Levels: Sunlight is a natural source of vitamin D, which plays a vital role in regulating mood improving sleep and strengthening the immune system.

Reduces Stress and Anxiety: Time spent in nature has been shown to lower cortisol levels (the stress hormone) helping to ease mental tension and anxiety.

Increases Creativity and Focus: Being outdoors can help clear your mind improve focus and boost creativity by providing a break from the usual mental clutter.

Improves Mood: Exposure to natural light and fresh air can elevate serotonin levels contributing to a more positive mood and better emotional well-being.

Promotes Mindfulness: Outdoor activities encourage you to be present and aware of your surroundings which helps to reduce mental fatigue and enhance relaxation.

Supports Physical Health: Whether you’re walking biking or engaging in other physical activities time outside encourages movement and promotes overall physical health. By embracing the outdoors you can benefit from both mental clarity and physical rejuvenation—helping you recharge fully during your break.

Spring Produce

In addition to the time you spend soaking up the sunshine spring offers a bounty of fresh nutrient-rich fruits and vegetables to help support your body. Eating seasonal produce not only nourishes your body but also enhances your energy improves digestion and strengthens your immune system—just what you need to stay active and vibrant during break.

Here are a few standout spring foods and the amazing benefits they offer:

Strawberries: These sweet berries are packed with vitamin C an antioxidant that supports immune function fights inflammation and promotes healthy skin. They’re also a great source of fiber which helps digestion and keeps you feeling full longer.

Spinach: Leafy greens like spinach are rich in iron essential for boosting energy levels as well as magnesium which helps relax muscles and reduces stress. They’re also packed with vitamin K to support bone health.

Asparagus: A quintessential spring vegetable asparagus is full of folate and fiber which promote healthy digestion and provide anti-inflammatory benefits. It’s also great for detoxifying the body and reducing oxidative stress.

Radishes: These crunchy peppery vegetables are high in vitamin C which supports immune function and skin health. Radishes also contain potassium which helps maintain healthy blood pressure levels.

Peas: Fresh peas are rich in vitamin C and fiber making them a great choice for boosting immunity and improving digestive health. Their natural sweetness also makes them an enjoyable addition to any meal. By eating these seasonal foods while enjoying time outside you’re supporting both your mental and physical health—ensuring that you return to school feeling refreshed and recharged.

Safety First: Protect Yourself During Spring Break

While spring break is an exciting time to relax and unwind it’s important to stay mindful of your safety. Here are a few essential tips to keep in mind:

Sun Protection: While soaking up the sun is beneficial for vitamin D protect your skin by using sunscreen with at least SPF 30. Reapply every two hours and wear protective clothing or a hat to shield your skin from harmful UV rays.

Hydrate: Spring break can often involve outdoor activities so make sure to drink plenty of water to stay hydrated. Dehydration can lead to fatigue headaches and decreased mental clarity so aim to drink at least 8 glasses of water per day especially if you’re spending time in the sun.

Travel Safety: If you’re traveling be mindful of your surroundings. Always keep your belongings secure stay in well-lit areas and share your plans with a friend or family member in case of an emergency.

Pacing Yourself: Whether you’re enjoying social gatherings or indulging in your favorite foods remember to pace yourself. Rest is just as important as fun—take breaks get plenty of sleep and allow yourself time to recharge. As you embrace the joys of spring break remember that it’s a time to nourish both your body and mind. By spending time outdoors soaking up the sun and enjoying fresh seasonal foods you can recharge in ways that will leave you feeling restored and ready to take on the rest of the semester. Whether you’re relaxing, traveling or reconnecting with loved ones make sure to prioritize your health and safety so that your spring break is as enjoyable and revitalizing as possible. Take this opportunity to reset reenergize.

Finals season can be one of the most challenging times in college. Packed schedules and high-pressure exams have a way of really amping up our stress levels. While it’s easy to let self care go to the wayside during this time, taking care of your body and mind can be a key to your overall success. Good nutrition and quality sleep are powerful tools to stay sharp, focused, and energized when you need it most. Here’s a guide to support you in staying well and maximizing your potential during finals week.

Importance of Nutrition

The pressure of finals can lead to stress eating or skipping meals as you power through study sessions. But keeping your nutrition balanced is essential for sustained energy and focus. Here are a few tips to keep you balanced.

Tips:

• Quick, Nutritious Snacks: Stock up on brain-boosting snacks like nuts, yogurt, fruit, and whole-grain crackers. These options are easy to grab and keep energy levels up without much time commitment.
• Meal Planning for Finals: Prepare simple meals in advance or make use of leftovers to save time and ensure you’re fueling your body well.
• Stay Hydrated: Drinking water regularly is crucial for focus and energy. Add some variety with herbal teas or infused water, but try to limit caffeine, especially in the evening, to avoid disrupting sleep.

Sleep as a Study Tool
It’s tempting to stay up late cramming, but sacrificing sleep can impact your ability to remember and process information effectively. Your brain needs it’s beauty sleep! Here are a few tips to help you maximize your performance when it comes to sleep.

Tips:

• Prioritize Sleep Over Late-Night Cramming: Aim for 7-8 hours of sleep each night; research shows that sleep helps solidify memory and improves concentration.
• Set a Sleep Schedule: Going to bed and waking up at consistent times, even during finals week, helps regulate your body’s internal clock and improves sleep quality.
• Power Naps: If you’re feeling tired during the day, a 20-30 minute nap can be a great way to recharge without interfering with your nighttime sleep.

Preparing for Exam Day
Setting yourself up for success on exam day starts with what you do the night before. Your nutrition and sleep habits leading up to your exam can make or break you when it comes to perform well on exams. Here are two things to keep in mind as you prepare for your exam.

• Night Before: Try to eat a balanced meal and go to bed at a consistent time to support a calm mind and body.
• Exam-Day Nutrition: Aim for a breakfast or snack with protein, healthy fats, and complex carbs—such as oatmeal with nuts or a whole-grain sandwich with lean protein—to fuel mental endurance and focus.

As you dive into finals, remember that prioritizing your nutrition and rest can help you maximize your study efforts and support a clearer, more focused mind on exam day. Think of these practices as essential self-care tools that not only boost your academic performance but also keep you feeling well and energized. By fueling your body and resting your mind, you’re setting yourself up to succeed—not just during finals, but throughout your college journey.

 

On Nov. 15 – 17, the Department of Residence’s Life’s delegation of students and staff enthusiastically represented Texas A&M at The Southwest Affiliate of College & University Residence Halls (SWACURH) Regional Leadership Conference 2024, in Austin, TX. There, they met with tremendous success, bringing home several awards for students, staff, and community.

Our delegation included:

• RHA President Riley Pritzlaff
• RHA EVP Victoria Davis
• RHA NCC Clayton Conn
• RHA NCC-IT Trevor Von Wupperfeld
• RHA Community Development-IT Evelyn Figueroa
• RHA Marketing and Communications Chair Elizabeth Tobaben
• NRHH President of Internal Affairs Payton Bothelo
• NRHH Leadership Director Rylee Hupping
• Kenya Reeves, Sustainability Coordinator, and Justin Majors, Coordinator of Leadership and Engagement, who served as advisors

Additionally, our NRHH Executive President Genevieve Snider attended in her regional ADNRHH role and did an incredible job representing Texas A&M and the region.

Presentations & Programming Success

Several members of our delegation facilitated impactful presentations:

• Elizabeth Tobaben: Presented on marketing strategies.
• Victoria Davis & Payton Bothelo: Collaborated on a session about finance management in RHA/NRHH.

Their sessions were well-received and demonstrated the expertise and innovation of our student leaders.

Awards Recognition

We are thrilled to share that Texas A&M brought home several awards:

• Top 5 Program: Elizabeth Tobaben for her presentation on marketing
• Best Banner: TAMU delegation for our creative and engaging conference banner
• Golden Duck Award: Justin Majors (a special honor recognizing impactful contributions at the conference)
• Community of the Year: Mosher Hall

Mosher Hall was officially presented their Community of the Year award, on Tuesday, Nov. 19, during the RHA General Assembly.

The conference was an incredible opportunity to showcase our Aggie delegation’s talent, dedication, and spirit.

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Adapted from text by Justin Majors, Department of Residence Life

 

Winter break offers a much-needed chance to step back from school demands and recharge. However, going home for the holidays can bring unique challenges—especially for college students returning after a semester filled with growth, learning, and change. To make the most of your time off and truly rest, prioritizing your wellness as you transition back home is essential. Here’s a quick guide to keep in your toolkit to help you take care of yourself during the holiday season.

Navigating Family Dynamics
Navigating family dynamics during the holidays can feel complex as a college student. Returning home often brings a mix of comfort and constraint, especially now that you’ve grown and changed since your last time in that familiar space. It’s normal to feel a shift; this is a natural part of personal growth. Balancing your new sense of independence with family expectations can be challenging, but these feelings are common for many students. Embracing these changes and finding ways to communicate openly with family can help ease the transition, creating a more enjoyable holiday for everyone.

Tips:

• Manage Expectations: Share your holiday plans and commitments in advance, so family members understand your schedule and can respect your need for downtime.
• Reconnect with Friends: Catching up with friends from home can provide balance and remind you of your support network outside of family.
• Embrace Flexibility: Remember, family traditions may feel different now, and that’s okay! Try to approach these moments with an open mind and enjoy the opportunity to create new memories.
• Focus on the Positive: Reflect on what you appreciate about your family and holiday time together. A focus on gratitude can make it easier to handle challenges.
• Seek Support: Don’t hesitate to reach out to friends or mentors if you need to talk through any holiday stress. Having someone to confide in can make a big difference.

Re-establishing Healthy Habits at Home
Changes in environment and routine during the holidays can have a noticeable impact on mental health, especially when it comes to adjusting back to family life. After experiencing the freedom to set your own schedules at college, going home can mean adapting to different routines and expectations around food, sleep, and personal time. These shifts can feel unsettling, disrupting the daily rhythms that help you feel grounded. Altered sleep patterns, eating habits, and the change in access to familiar support networks can all contribute to feelings of stress or anxiety. Recognizing these changes and finding ways to incorporate elements of your usual routine—whether it’s making time for exercise, setting aside quiet moments for yourself, or staying connected with friends—can help you preserve your mental well-being amidst the transition.

Tips:

• Set a Flexible Routine: Try to bring elements of your college routine into your home life. For example, if you’re used to a specific bedtime or morning ritual, aim to keep some of those habits while being flexible with family plans.
• Communicate Needs: Talk openly with family about your need for personal time or rest. Letting them know why these routines are important can make them more supportive of your boundaries.
• Stay Connected: Keep in touch with friends or classmates who may also be going through similar adjustments. Having someone to share your experiences with can be comforting and help you feel less isolated.
• Practice Mindfulness: Try a daily practice, like deep breathing or a short meditation, to stay centered. Mindfulness can help reduce stress and ground you in the moment, especially during times when you feel overwhelmed.
• Prepare for Sleep Changes: Anticipate that your sleep environment may be different from college, and consider bringing any small comforts (like a favorite blanket or earplugs) that can help you rest better at home.
• Find Moments for Self-Care: Incorporate short self-care breaks during the day, like going for a walk, reading, or listening to music alone. These small moments can help you recharge and feel more like yourself.

Conclusion
As you head into the holiday break, remember to approach this time as an opportunity to reflect, rest, and reset. It’s natural for home life to feel different after the independence of college, but taking steps to care for yourself will make the transition smoother. Prioritizing your mental health and well-being—whether by setting boundaries, maintaining familiar routines, or carving out personal time—is essential, even when you’re back with family. Embrace this time as a chance to recharge and prepare for the semester ahead, knowing that taking care of yourself is key to making the most of both your holiday and your journey in college.

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By Konner Carnahan

To cultivate the healing power of mindfulness requires much more than mechanically following a recipe or set of instructions. - Jon Kabat-Zin

 

To some, the practice of mindfulness may seem similar to many of the new-age wellness trends that quickly gain popularity on social media. However, mindfulness is a practice that dates back thousands of years. Originally, it was a practice rooted in Hindu and Buddhist traditions. Still, as it has made its way to the Western world, it evolved from its religious roots and became a secular practice backed by science and research. Today, mindfulness is practiced by individuals from all walks of life to reduce stress and enhance feelings of well-being.

Mindfulness is a form of meditative practice that elevates present-moment awareness (Ludwig & Kabat-Zinn, 2008). The scientific foundation for mindfulness rests on two key interventions: Mindfulness-Based Stress Reduction and Mindfulness-Based Cognitive Therapy. Both interventions have proven effective time and time again, and together they created a basis for ongoing research surrounding mindfulness techniques. In this research, the following things about the benefits of mindfulness were discovered (Staff, 2024):

• Decreased anxiety and depression.
• Improved immune function
• Improved mental clarity, focus, and overall brain function.
• Improved heart health due to decreased blood pressure.
• Improved self-confidence.
• Improved mood.
• Improved sleep.

If these improvements to well-being are alluring to you, here are a few mindfulness techniques to get you started in your practice.

• The Wheel of Awareness
  • This can expand your awareness from yourself to your outer world for a full and encompassing sense of connection and knowing.
• Leaves on a Stream
  • This will allow you to let go of problematic thoughts through practicing cognitive diffusion.
• Eye of the Hurricane Meditation
  • Use this meditation to connect to a place of inner peace and calm.

For other mindfulness resources, you can visit www.mindful.org.

Now that you know the basics, all there is left to do is get started! Download this PDF for a full description of the practices listed above. Happy practicing!

 

Sources:

Ludwig, D. S., & Kabat-Zinn, J. (2008). Mindfulness in medicine. JAMA, 300 (11), 1350-1352.

Staff, M. (2024, February 21). The science of mindfulness. https://www.mindful.org/the-science-of-mindfulness/