How I Coped Better With Exams This Year

POSTED BY Kimberley | Jun, 12, 2017 |
How I coped better with exams this year

After taking 2 years off University study to work and travel, I am back this year doing my Postgrad dip in Human Nutrition and working towards my Human Nutrition Masters. This means the dreaded E word – EXAMS.

Completing these exams with the confidence of getting a grade I was proud of was ONE  my goals. The OTHER goal however, was to do this without compromising my well being.

You see, despite it being a “nutrition” degree, it was during my undergrad years (5 years ago) that I got myself into some the worst health states I can remember, both mentally and physically.

Today I want to share with you firstly, the mistakes I made during those first years of university study, and secondly, the changes I made this year to prevent my health from suffering during this high stress, high work-load period.

MISTAKE I MADE DURING MY UNDERGRAD DEGREE

MISTAKE NUMBER 1

I started relying heavily on caffeine and artificial sweeteners. Specifically, Coke Zero (cringe) became one of my fluid sources during the exam period. It got the point where my coke zero was replacing water, and I could go through over half a large bottle a day.

At the time, I didn’t truly understand the issues with this habit.

We were being told that artificial sweeteners were harmless (which I now strongly s disagree on ). It had zero calories, (which I figured would stop weight gain) and I became incredibly desensitised to the caffeine, not truely understand the effects this was having on my adrenal system.

MISTAKE NUMBER 2

When it came to exercising, if I didn’t have energy or the perceived time to go for a decent run or workout, I considered it not worth it, and would just keep studying. There was no “something’s better than nothing” mentality. It was all or nothing.

This lead to this horrible cycle of waking up exhausted, deciding I didn’t have time to go for a run, getting straight into work, working till dinner time, having a bad sleep, and waking up exhausted again the next day.

MISTAKE NUMBER 3

I convinced myself I needed to snack ALL the time for my brain to function at its best. And it seemed acceptable based on the “eat little and often” principle we were being taught. But snacking became an escape for me, and began to do what I call “procrasta-eating” (eating to avoid the task at hand) and stress-eating.

Despite my efforts NOT to gain weight weight during this exam period, the excessive intakes of caffeine and artificial sweeteners, stress snacking, and lack of exercise would really take its toll. I’d feel horrible in my body, and had this feeling of exhaustion that seemed seemed to lift.

Sound familiar?

So much has changed since those undergrad years…I have a developed much better understanding of the effect of caffeine and artificial sweeteners on our body,  and have learned the art of eating and exercising intuitively.

So this year, I made a conscious effort to correct each one of the mistakes I made 5 years ago, and now I want to share with you my top tips for looking after yourself during high workload periods…

WHAT I DID DIFFERENTLY THIS YEAR

1. FLUID INTAKE

Stop relying on caffeine, and/or artificial sweeteners.

My rule for these exams was one coffee in the morning, after that just herbals teas or water with lemon.

When you are already stressed your adrenal glands will be producing cortisol. Caffeine also stimulates cortisol release, which therefore puts even MORE pressure on your adrenals glands. And if this persist, you can give your self a condition called adrenal fatigue.

I really encourage you to watch your caffeine around stressful work times.

Sure, have some coffee if you need a pick me up, but if you’ve noticed caffeinated drinks are starting to replace water, or your having over 3-4/day, do a rain check, and focus on getting more of your fluid intake from water.

2. EXERCISE:

Make movement each day non-negotiable, and remove the pressure and expectations of fitting in long workouts!

This time around I counted even 10mins of stretching or getting outside in the fresh air as WORTH IT. Not just worth it. ESSENTIAL!

When you think about it, 15mins of movement in your day isn’t going to disrupt your grades or stop you meeting that deadline. If anything, it will make you more productive.

You may not have time to drive to the gym, do a workout, shower, and drive home – (there goes 2hours).I understand not wanting to do that.

But taking 15mins first thing in the morning, before dinner, or at your lunch break, does NOT take up much time. There’s no excuse not to. I can honestly say this change has made a HUGE difference to how I’ve coped with exams this time round.

3. SNACKING:

This time round, If I wasn’t hungry, or thirsty, I wouldn’t snack. I focused more on getting my MAIN MEALS right so I didn’t NEED to snack. .

You’ll find you are much more productive when you don’t feel the NEED to always have food next to you, and being drawn to the pantry every 30mins.

Sure, if you are genuinely hungry, go grab something. But If you feel like you’re needing to snack ALL the time to get through your workload, perhaps first look at your breakfast, lunches and dinners.

Are they complete, and satisfying? Are you getting healthy fats in each meal? If not, focus on them first.

.
To conclude….

A lot has changed for me in the last 2-3 years since finishing my Bachelor of Science.  My food principles, my views on exercise, and my level of appreciation for how important it is to have balance in your life.

So please, take from this what most applies to you. Use some of these tips next time you catch yourself out putting your health last.

And remember, It happens to the best of us!

 

Kim 🙏🏼

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    Referring to the last days, this could only be speaking of a cashless society, which we have yet to see, but are heading towards. Otherwise, we could still buy or sell without the mark amongst others if physical money was still currency. This Mark couldn’t be spiritual because the word references two different physical locations. If it was spiritual it would just say in the forehead. RFID microchip implant technology will be the future of a one world cashless society containing digital currency. It will be implanted in the right-hand or the forehead, and we cannot buy or sell without it. Revelation 13:11-18 tells us that a false prophet will arise on the world scene doing miracles before men, deceiving them to receive this Mark. Do not be deceived! We must grow strong in Jesus. AT ALL COSTS, DO NOT TAKE IT!

    “Then a third angel followed them, saying with a loud voice, “If anyone worships the beast and his image, and receives his mark on his forehead or on his hand, he himself shall also drink of the wine of the wrath of God, which is poured out full strength into the cup of His indignation. He shall be tormented with fire and brimstone in the presence of the holy angels and in the presence of the Lamb. And the smoke of their torment ascends forever and ever; and they have no rest day or night, who worship the beast and his image, and whoever receives the mark of his name” (Revelation 14:9-11).

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    “EITHER HUMAN INTELLIGENCE ULTIMATELY OWES ITS ORIGIN TO MINDLESS MATTER OR THERE IS A CREATOR…” – JOHN LENNOX

    We all know God exists. Why? Because without Him, we couldn’t prove anything at all. Do we live our lives as if we cannot know anything? No. So why is God necessary? In order to know anything for certain, you would have to know everything, or have revelation from somebody who does. Who is capable of knowing everything? God. So to know anything, you would have to be God, or know God.

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    It has been calculated by Roger Penrose that the odds of the initial conditions for the big bang to produce the universe that we see to be a number so big, that we could put a zero on every particle in the universe, and even that would not be enough to use every zero. What are the odds that God created the universe? Odds are no such thing. Who of you would gamble your life on one coin flip?

    Is there evidence that the Bible is the truth? Yes. Did you know that the creation accounts listed in the book of Genesis are not only all correct, but are also in the correct chronological order? That the Bible doesn’t say the Earth was formed in six 24-hour days but rather six long but finite periods of time? That the Bible makes 10 times more creation claims than all major “holy” books combined with no contradictions, while these other books have errors in them? The Bible stood alone by concurring with the big bang saying, “In the beginning God created the heaven and the earth” (Genesis 1:1); and says our universe is expanding, thousands of years before scientists discovered these things. Watch a potential life-changing video on the website listed below with Astronomer(PhD) Hugh Ross explaining all these facts based on published scientific data. He has authored many books, backed even by atheist scientists.

    Jesus came to pay a debt that we could not; to be our legal justifier to reconcile us back to a Holy God; only if we are willing to receive Him: “For the wages of sin is death…” (Romans 6:23).

    God so loved the world that He gave us His only begotten son, so that whoever believes in Him, through faith, shall not perish, but have everlasting life. Jesus says if we wish to enter into life to keep the commands! The two greatest commands are to love God with all your heart, soul, strength, and mind; and your neighbor as yourself. All the law hang on these commands. We must be born of and lead by the Holy Spirit, to be called children of God, to inherit the kingdom. If we are willing to humble ourselves in prayer to Jesus, to confess and forsake our sins, He is willing to give the Holy Spirit to those who keep asking of Him; giving us a new heart, leading us into all truth!

    Jesus came to free us from the bondage of sin. The everlasting fire was prepared for the devil and his angels due to disobedience to God’s law. If we do the same, what makes us any different than the devil? Jesus says unless we repent, we shall perish. For sin is the transgression of the law. We must walk in the Spirit so we may not fulfill the lusts of the flesh, being hatred, fornication, drunkenness and the like. Whoever practices such things will not inherit the kingdom (Galatians 5:16-26). If we sin, we may come before Jesus to ask for forgiveness (1 John 2:1-2). Evil thoughts are not sins, but rather temptations. It is not until these thoughts conceive and give birth by our own desires that they become sin (James 1:12-15). When we sin, we become in the likeness of the devil’s image, for he who sins is of the devil (1 John 3:8); but if we obey Jesus, in the image of God. For without holiness, we shall not see the Lord (Hebrews 12:14).

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