Coping with Stress at Law School

Transcription

1 Coping with Stress at Law School Please note: The Faculty of Law may give paper extensions and exam deferrals where students are unable to complete school work due to illness, including stress-related issues. Medical documentation, including a note from a doctor, counselor, or therapist is required. Please contact the Assistant Dean Students for information, referrals, and support. Introduction For many students, law school can be very stressful. The heavy workload, 100% finals, grading average, competitive job market, and financial pressures can make the most laid back law student feel overwhelmed. Studies show that large numbers of law students believe that stress negatively impacts their academic performance. As unpleasant as it may feel, stress can be positive and healthy. It can give us an edge that helps us to attain a level of achievement (including creativity, motivation, and change). However with prolonged exposure to stressful circumstances and the absence of effective coping skills, stress can lead to physical and mental health issues. When demands outweigh coping resources, a sense of sadness, helplessness and/or hopelessness may result. Common signs of unhealthy stress include: Irritability Worrying Forgetfulness Lack of motivation Procrastination Difficulty sleeping or waking up Excessive crying Lack of concentration Headaches or other physical ailments Social withdrawal The good news is that there are a number of relatively simple strategies that can help us to manage our stress. The following resource is intended to help you to stay healthy and able to focus on getting the most out of your law school experience. Reducing stress - exams Tips for coping with exam anxiety Prepare well ahead of time. Include simulated testing as part of your review.

2 As you anticipate the exam, think positively eg. I can do well on this exam. I have studied and I know my stuff. Before you go to bed on the night of the exam, organize anything you will need for the exam. Set the alarm and get a good night s sleep before the exam. Get to the exam on time. Build in extra time for subway delays or bad traffic. Be cautious about talking to classmates just before the exam. This may make you more anxious. Sit in a location in the room where you will be distracted as little as possible. As the exams are distributed, calm yourself by taking some slow deep breaths. Make sure to carefully read all instructions on the exam. As you work on the exam, focus only on the exam and not on what your classmates are doing. If you feel very anxious before the exam, take a few moments to calm yourself. Stretch your arms and legs and relax them again. Take several slow deep breaths. Do some positive self-talk: I am ok, I can do this. When the exam is over, treat yourself! Have a nice meal or take the night off. Reducing stress - General 1. Chew gum A simple easy trick to reduce stress o Studies show that people who chew gum are more alert and pump out 15% fewer stress hormones than non-gum chewers. Why? Chewing gum releases stress by diffusing tension held in the neck and jaw. 2. Get more sleep We know it s easier said than done, but there are several easy tricks you can use to help yourself fall asleep faster Exercise regularly, but not right before bed time Try deep breathing relaxation exercises in bed right before you try to fall asleep. Take a warm bath or shower before bed. The warm water can relax your muscles. Choose a consistent sleep schedule and stick to it Listen to music o Instead of watching TV before bed, listen to calming music. One study found that listening to music helped people fall asleep faster than watching TV. Cut down on caffeine in general. Avoid any caffeine after 12:00 noon. After a heavy day of studying, sometimes it s hard to wind down. Here are some foods you should eat/avoid to help you wind down faster o Before bed, eat Tryptophan-rich foods, a sleep-promoting substance found in milk, bananas, oats, and honey. o Avoid high-fat foods, they can disrupt your sleep cycle o Avoid high-protein foods late at night 3. Exercise it helps you learn and reduces stress

3 Studies show that exercise is one of the best ways of relieving and reducing stress. Finding time to exercise might be hard to do, but studies show that exercise improves learning and memory by promoting neurogensis, the growth of new neurons in the brain Going for a quick walk in-between classes is a great way to get moving when you are really tight for time 4. Eliminate unnecessary stressors Reduce the noise level around you Choose a study space where you won t run into your stressed classmates who will distract you and trigger your own stress Let go of obligations that you have outgrown and/or no longer serve you Take a news break. Don t watch or listen to the news or read the paper if you don t have to. I know this sounds like a radical suggestion, especially to law students, but when you are under pressure it can make a huge difference 5. Engage in positive thinking Try to gain perspective. Ask yourself How important will this seem in a week/a month/a year/5 years? Use positive self-talk instead of putting yourself down. Notice when you start to have thoughts like You are so stupid. They made a mistake when they admitted me here. Everyone else in this class is so much smarter than me. Gently replace those thoughts with I know I am smart. My best efforts are good enough. Cultivate positive images of success situations and peaceful settings, and use these to allay anxiety Review your accomplishments and positive qualities on a regular basis to build your self-confidence 6. Adopt a healthy lifestyle Stop smoking or smoke less. Nicotine is a stimulant Eliminate or reduce caffeine intake. Caffeine is also a stimulant Eat regularly and well. The additives in many foods can make stress worse; so eat as much whole, natural and fresh foods as possible and avoid highly processed foods. Don t skip meals. See below for more information regarding nutrition. Build a support network of family and friends who you can speak to about how you are feeling about stress at school Learn to meditate or do deep breathing relaxation exercises, such as yoga, on a daily basis Engage in activities outside of law school. Set aside time for leisure and rest. Go see a movie, a play, visit the art gallery, etc. 7. Manage your time Don t over commit. It is better to disappoint someone up front than by cancelling last minute Make a daily and weekly written to do list and prioritize each item

4 Slightly underset your daily goals so that you have a reasonable chance of achieving them. You will feel good about yourself when you can cross everything off your list Use a day timer to schedule all of your commitments Divide big overwhelming tasks into manageable chunks Schedule time for breaks, rewards, eating, exercise, and sleep 8. Seek out help Schedule an appointment with the Assistant Dean Students. She can help to reassure you that your anxiety is normal, make referrals if necessary, and arrange accommodations. University of Toronto services: Psychiatric Services Counselling Services Health Services Sex Education and Peer Counselling Centre Counselling and Learning Skills Centre Accessibility Services Family Care Office First Nations House Campus Safety Office Assault Counsellor/Educator Other services: Gerstein Centre Distress Line Distress Centres Ontario Toronto Distress Centre Mental Health Service Information Ontario, Drug and Alcohol Registry of Treatment, Ontario Problem Gambling Helpline, Therapy Toronto Resources

5 Benson, H. (1975). The Relaxation Response, New York, NY: Avon Books. Borysenko, J. (1987) Minding the Body, Mending the Mind. Addison-Wesley. Davis, M., Eshelman, E., & McKay, M.,(1988) The Relaxation and Stress Reduction Workbook, Oakland, CA: New Harbinger. LeShan, L. (1975). How To Meditate - The Acclaimed Guide to Self-Discovery, Toronto: Bantam Books. Louden, Jennifer (1992) The Women's Comfort Book, San Francisco: Harper. Travis, J. & Ryan, R. (1988). Wellness Workbook (second edition), Berkeley, CA: Ten Speed Press.