Academic Performance

Strategies for a successful spring semester

By R. Ryan S Patel DO, FAPA OSU-CCS Psychiatrist

A new semester brings a new set of opportunities and challenges.  The spring semester also aligns with the winter weather, has fewer breaks, and stresses of graduations/internships, plans for the summer etc.

With this in mind, it is important for students to be proactive and prioritize strategies that can help them succeed.

Some health related activities should students INCREASE to improve chances of success include the following:

  1. Get enough sleep. Poor sleep impacts academics and mental health.  For resources to improve sleep, go here: https://u.osu.edu/emotionalfitness/2017/12/31/poor-sleep-and-poor-grades-might-go-together/
  1. Eat fruits and vegetables. This improves mental/emotional well-being:

https://u.osu.edu/emotionalfitness/2015/03/25/fruits-and-vegetables-might-increase-your-odds-of-mental-well-being/

Food strategies to improve/prevent depression, go here:

https://u.osu.edu/emotionalfitness/2018/06/28/food-choices-to-improve-depression/

  1. Get active. Regular exercise can help with mental and physical health.  Go to the RPAC, consider a rec league. Some students find it helpful to take an exercise or sports class  for course credit.
  2. Improve stress management: https://u.osu.edu/emotionalfitness/2017/09/01/dealing-with-too-much-stress/
  3. Have a plan. What if you are over scheduled? Are there classes or obligations you could adjust?  Try to plan breaks ahead of time both daily and if possible, weekend  mini-breaks/vacations ahead of time.  This will give you something positive to look forward to.
  4. Get social.  Spending time with others regularly can help with stress and mental health.  Consider  student organizations, regularly scheduled phone/video calls with your supports such as friends, family etc.
  5. Spend time on hobbies. Leisure activities help with stress and mental health.

Consider decreasing or eliminating the following activities:

  1. Too much caffeine worsens stress level and brain function:

https://u.osu.edu/emotionalfitness/2017/04/19/study-caffeine-stress-and-brain-function/

  1. Excessive digital media usage can worsen inattention symptoms:

https://u.osu.edu/emotionalfitness/2018/08/30/digital-media-and-inattention-symptoms/

  1. Reduce/avoid alcohol intake because it can impact your academic performance:

https://u.osu.edu/emotionalfitness/2018/02/26/alcohol-and-grades/

https://u.osu.edu/emotionalfitness/2017/06/21/study-alcohol-might-cause-brain-changes/

  1. Cannabis can negatively impact your brain:

https://u.osu.edu/emotionalfitness/2014/11/17/marijuana-4-hidden-costs-to-consider/

  1. Nicotine use can increase depression and anxiety:

https://u.osu.edu/emotionalfitness/2015/04/15/does-smoking-increase-anxiety-and-depression-if-i-quit-will-i-feel-better/

Additional resources if your functioning is limited by your mental health, or if you need additional help:

Check out our multiple options for mental health support page for additional resources.

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

Strategies for a Successful End of Semester

By R. Ryan S Patel DO, FAPA OSU-CCS Psychiatrist

In academics as with many other aspects of life, successful performance requires a series of steps over time that may or may not appear to be connected.

With multiple deadlines,  projects, exams,  etc all due around the same time; the end of the semester can be a high stress time for students.

Luckily there are a series of science-backed strategies that students can apply to be their best physically, mentally, cognitively, and emotionally to maximize chances of academic success.

What health related activities should I INCREASE my chances of academic success at the end of the semester?

Here are 5 things to increase:

  1. Improve your sleep because poor sleep and poor grades go together (with resources to improve sleep):

https://u.osu.edu/emotionalfitness/2017/12/31/poor-sleep-and-poor-grades-might-go-together/

  1. Fruit and vegetable consumption improves mental/emotional well-being:

https://u.osu.edu/emotionalfitness/2015/03/25/fruits-and-vegetables-might-increase-your-odds-of-mental-well-being/

  1. Consider adding these brainpower boosting foods: https://u.osu.edu/emotionalfitness/2015/04/30/food-for-academic-brain-power/
  2. Consider Practicing gratitude exercises to feel better fast: https://u.osu.edu/emotionalfitness/2018/05/31/gratitude-exercises-to-feel-better-fast/
  3. Improve stress management: https://u.osu.edu/emotionalfitness/2017/09/01/dealing-with-too-much-stress/

What health related activities should I DECREASE to improve my chances of academic success at the end of the semester?

Here are 5  things to decrease:

  1. Too much caffeine worsens stress level and brain function:

https://u.osu.edu/emotionalfitness/2017/04/19/study-caffeine-stress-and-brain-function/

  1. Excessive digital media usage can worsen inattention symptoms:

https://u.osu.edu/emotionalfitness/2018/08/30/digital-media-and-inattention-symptoms/

  1. Reduce/avoid alcohol intake because it can impact your academic performance:

https://u.osu.edu/emotionalfitness/2018/02/26/alcohol-and-grades/

https://u.osu.edu/emotionalfitness/2017/06/21/study-alcohol-might-cause-brain-changes/

  1. Cannabis can negatively impact your brain:

https://u.osu.edu/emotionalfitness/2014/11/17/marijuana-4-hidden-costs-to-consider/

  1. Nicotine use can increase depression and anxiety:

https://u.osu.edu/emotionalfitness/2015/04/15/does-smoking-increase-anxiety-and-depression-if-i-quit-will-i-feel-better/

Additional resources if your functioning is limited by your mental health, or if you need additional help:

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

 

Graduation, Stress, and Summer

By R. Ryan S Patel DO, FAPA OSU-CCS Psychiatrist

As the summer nears, many students are anticipating positive experiences such as a break from classes, or fewer classes, study abroad, vacation, time away from academics, work, internship,  job search, etc.

Some students are approaching graduation from college or graduate/professional school.

While these can overall be positive for most students, some students can experience negative emotions during this time.

What are some sources of stress that students can experience as summer approaches?

Some examples include:

  • Stress of graduation, moving, finding a job or internship.
  • Major life transition from being a student to being in the workforce, and related lifestyle changes
  • Increased isolation
  • Change in relationships, friendships, and environment as you move away from college
  • Changes in sleep, eating, and social schedules

What are some negative emotions that students can experience as summer/graduation approaches?

While very little research exists in this area, as college mental health clinicians, this time of year, we will often see students experiencing:

  • Decreased motivation
  • Increase in depression, anxiety
  • Difficulty sleeping
  • Increased feelings of stress
  • Changes in appetite, irritability
  • In some cases, worsening of a pre-existing mental health condition.

What are some ways to manage this?

  • Recognize the changes that you are experiencing as a result of this transition.
  • Think about how you were impacted, and what helped you during previous transition points in your life such as graduating from high school, or undergrad and transitioning to the next level, other life transitions, etc.
  • Consider making a plan to address the upcoming transition
  • Get organized, maintain lists
  • Maintain healhty habits, now more than ever. (see links below)
  • Some students might benefit from making a plan to maintain a connection with friends and other experiences they found meaningful during college
  • It may be helpful to think of ways to incorporate what you liked in the past, into your future transition (summer, life after graduation, etc).
  • Others may find it helpful to identify positive aspects of the upcoming changes
  • Enlist the help of others.

Learn more:

Resources to manage stress, and increase resilience to deal with change:

Are there useful stress management resources on campus?

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.