Here Sheikha Majda Jaber Humoud Al Sabah discusses her tips for resetting, refocusing and recharging for the new academic year.
As students across the globe begin a new academic year, the pressure to perform and excel is palpable. The burden of assignments, deadlines, and exams looms large, often overshadowing the essence of education – to learn, grow, and develop holistically. A comprehensive review of 33 studies from six countries, conducted by the National Library of Medicine, reveals alarming figures related to mental health and behavioural disorders among youth, with 45.09% identified via the Depression, Anxiety, and Stress Scale (DASS). Furthermore, the World Health Organization affirms that the global prevalence of depression among the young populace is on an upward trajectory.
For many, the pursuit of academic excellence becomes a seemingly endless race, with burnout and mental fatigue as constant companions. Yet, there is a strategy to tackle this challenge head-on and triumph: Reset, Refocus, and Recharge. Just as we prioritise our physical well-being and nourish our social connections, it’s essential to fortify our mental game for our journey ahead. Allow me to elucidate the path forward.
Understanding Mental Fatigue in Academics: Modern education often pushes students to multitask and juggle multiple responsibilities. Therefore, resetting our minds is no longer a luxury but a necessity. It’s not just about taking breaks but about quality disengagement from academic tasks. This disengagement allows the brain to recover, consolidate learning, and refresh focus. Another great way to battle mental fatigue is by implementing structured breaks, where students detach completely from academic tasks – this can aid in preventing cognitive overload. Techniques like the aforementioned Pomodoro, where students work intensively for a set period and then take a short break, can be effective in fostering this balance. Wondering how it works? Start by prioritising your task list, breaking each task into specific Pomodoro sessions. As you embark on each session, be vigilant of potential distractions, aiming to minimise them. Initiate your study period by setting a timer for your chosen interval, commonly 25 minutes, and commit to concentrating solely on one task during this period. Upon the timer’s signal, allow yourself a brief respite of around 5 minutes. After completing 3-4 of these Pomodoro cycles, indulge in a more extended break ranging from 20-30 minutes.
The Importance of Sleep in Recharging
Lack of adequate sleep is a common problem among students, which can negatively impact academic performance. According to a report from the National Institutes of Health (NIH), the prevalence of daytime sleepiness among college students is alarming. Daytime sleepiness is defined by the NIH as “the inability or difficulty in maintaining alertness during the major wake period of the day, resulting in unintended lapses into drowsiness or sleep.” The NIH’s findings indicate that more than 70% of college students report getting less than eight hours of sleep daily. Additionally, 60% of these students express feeling “dragging, tired, or sleepy” on at least three days a week. Most notably, over 80% of college students acknowledge that a lack of sleep detrimentally affects their academic performance.
Physical Exercise as a Recharging Tool
Physical activity isn’t just about building muscles or enhancing cardiovascular health. At its core, exercise releases endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators. Besides endorphins, exercise also promotes the release of neurotransmitters like serotonin and dopamine, which play pivotal roles in mood regulation, focus, and mental clarity. Whether it’s hitting the gym, joining a local sports team, or practising yoga at home, maintaining a regular exercise regimen can offer consistent mental benefits. Just like classes, make exercise a fixed part of your weekly schedule.
Building Resilience through Social Connections
Building resilience through social connections is a cornerstone of a thriving academic environment. The interactions and bonds formed with peers, mentors, and faculty are not merely transactional but deeply transformative. Engaging meaningfully with other students fosters a sense of fellowship, allowing individuals to share insights, challenges, and mutual encouragement. Seeking guidance from mentors and faculty, on the other hand, opens doors to invaluable wisdom, feedback, and perspective. These relationships collectively act as a robust support network, buffering against academic pressures and uncertainties. By proactively seeking and nurturing these connections, students not only enrich their academic experience but also fortify their emotional and psychological well-being, ensuring they navigate their educational journey with strength and assurance.
Nutrition, the Vital Link to Brain Health
Nutrition is intrinsically linked to cognitive performance and overall brain health. A diet rich in omega-3 fatty acids, found in foods such as fatty fish and walnuts, ensures optimal brain cell communication and protects against cognitive decline. Antioxidants, abundant in foods like berries and spinach, guard against cellular damage by neutralising harmful free radicals, promoting memory retention and learning capabilities. Additionally, essential vitamins and minerals like vitamins B and D support neurotransmitter production and mood regulation. Furthermore, it’s essential to consider the role of complex carbohydrates, quality proteins, and healthy fats. These macronutrients provide sustained energy, support mood regulation, and maintain optimal neurotransmitter function. In essence, a balanced diet is a cornerstone for maintaining mental sharpness and resilience, particularly during demanding academic pursuits.
The Importance of Seeking Support
In the face of mounting pressures and challenges, reaching out for support is not just an act of courage but a crucial step toward well-being. Human connection, be it through friends, family, or mentors, provides an emotional cushion, offering understanding, validation, and alternative perspectives. However, there are instances when we need more specialised guidance. The Houna Initiative platform stands as a beacon in such situations, offering access to expert, certified counsellors and therapists. Engaging with these professionals provides a safe space to unravel complex emotions, pinpoint the root causes of distress, and chart out actionable strategies for emotional resilience and growth. The value of seeking external, professional perspectives cannot be understated; they offer clarity, holistic understanding, and the tools to foster lasting positive change in one’s life.
In the demanding world of academia, where challenges are as constant as the pursuit of knowledge, the mantra “Reset, Refocus, and Recharge” emerges as an essential compass. It reminds us that intellectual vigour is intricately tied to mental well-being. By nurturing our minds, seeking support when needed, and regularly recalibrating our strategies, we lay the foundation for not only academic excellence but also holistic personal growth. As we journey through the realms of learning, it’s paramount to remember that the most formidable asset we possess is our mental fortitude. By fortifying our mental game, we equip ourselves to navigate academic terrains with resilience, agility, and unwavering focus, ensuring that the path of knowledge is both enriching and empowering.
