How to Integrate Wellness Practices into Test Prep & Study Sessions
While August officially marks National Wellness Month, schools often celebrate wellness practices in various ways and at different times throughout the school year. In my kids’ school district, this week is School Wellness Week. Talking to them at home about self-care and wellness got me thinking about how tutors and educators can include wellness practices in test prep and study sessions with our clients during this critical academic period in their high school careers.
Understanding the Connection Between Wellness and Academic Performance
Many studies and research findings explain how mental and physical health impacts cognitive functioning and academic outcomes. Over the last few years, Social Emotional Learning (SEL) programs have emerged in schools, teaching fundamental social, emotional, and educational skills that support students’ well-being and academic growth.
The CDC’s Action Guide for School and District Leaders emphasizes the critical importance of student well-being and the significant role that providing a safe and supportive learning environment can have on wellness—particularly during stressful phases such as test preparation and studying for major exams.
Stress and anxiety create major—often debilitating—mental and physical roadblocks to academic success. Preparing for a major test like the ACT® and SAT® can be triggering for our clients who have test anxiety.
However, there are a variety of wellness practices that can be very beneficial in combating stress and anxiety.
Mental Wellness Practices
Life can become overwhelming, especially during intense phases. Often, we don’t even realize the toll stress takes on us. We carry tension in our bodies—manifesting as headaches or neck pains—and react impulsively without fully considering our actions. Concentrating on complex tasks becomes more challenging than usual.
Our students face this too. High-risk exams alone are tough to prepare for, but when you add the weight of expectations from parents, prospective colleges, and their own internal pressure, it’s no wonder high school students feel stressed.
So, how can we mentally wind down, reset, and regain focus? Here are some tried-and-true practices you can recommend to your students (and try yourself!) when the tasks in front of you feel particularly overwhelming:
Simplify stressors. Simplify the tasks that are weighing on your mind. Identify them and write them down.
Focus on what you can control. Take action! Look at that simplified list of tasks and create a plan for how best to tackle those challenges.
Reflect and adjust. Regularly assess your progress, learn from your experiences, and adjust your approach.
Have a reset ritual. This ritual looks different for everybody. It could be practicing meditation or yoga, taking a nature walk, running through the neighborhood, listening to a favorite band, gratitude journaling, having a hot cup of coffee or tea, or chatting with a good friend. Find what soothes and recenters you and turn to that reset ritual in times of stress.
Strategies for Mental Wellness & Test Prep
Tutors and teachers can find benefits in taking a more holistic approach to academic success. Recognizing that student success extends beyond academics can help support a learning environment that integrates a healthy, positive mindset that can enhance cognitive functioning, focus, and memory retention during test preparation.
Some of the best practices for integrating mental wellness during test prep and study sessions are to:
Start with a solid test-prep plan. Student achievement hinges on having a dependable plan that both tutors and clients can adhere to. A well-structured test-prep plan not only aligns everyone’s understanding but also eliminates uncertainty regarding expectations and academic objectives.
Stay focused. Eliminate all distractions from the study space. This should always be practiced during test-prep sessions and encouraged during the student’s study sessions at home.
Advise your clients to communicate with the important people in their lives—parents and friends—about their study schedule. Let them know where they are, what they’re working on, and how long they’ll be busy. By doing so, students can avoid feeling pressured to immediately respond to texts and calls, allowing them to concentrate fully on their test prep.
Take breaks! Productive study sessions incorporate short breaks when necessary; pushing too hard leads to learning fatigue.
During long (e.g., hour-long) sessions, take a break to refocus and reset. Advise your clients to opt for 10-15 minute breaks when studying on their own—they’re long enough for the brain to recharge without compromising focus.
Student Minds: Looking after your mental well-being has some really great suggestions for prioritizing well-being—particularly when you’re short on time.
Communicate. Frequently check in with your clients during their sessions to make sure that you are both on the same page. Practicing and encouraging open communication will make them feel more comfortable speaking up when they’re frustrated or confused.
Strategies for Physical Wellness & Test Prep
Everyone has different ideas on what is best for physical wellness; but, we can all agree that getting enough sleep, drinking plenty of water, and eating healthy are the most important strategies for overall physical—and mental—well-being.
Prioritize sleep. Quality sleep plays a vital role in rejuvenating both our minds and bodies. Ensuring the right amount of sleep is essential for students to retain the information they’ve diligently studied.
When facing intense study sessions or approaching exam nights, encourage them to prioritize an extra hour of rest. This additional sleep can significantly enhance their cognitive abilities and overall performance.
Drink plenty of water. Proper hydration significantly impacts both our physical and mental well-being. When we’re well-hydrated, our brain functions optimally—enhancing memory, concentration, and overall cognitive abilities. Adequate water intake also boosts serotonin production, positively affecting mood stability.
Eat healthy. Maintaining a balanced diet is essential. Brain foods—such as fresh fruits, veggies, proteins, and healthy fats—fuel the mind and provide energy. When accompanied by plenty of water, this ‘Brain Food’ sustains the body during intense study sessions and crucial test days.
Get up and move! Along the same lines as our advice on taking breaks, encourage your students to move around when they can.
Simple movements like rolling your head around, stretching your shoulders up and down, shaking your hands out, and running in place, can help loosen up and relieve building stress.
Practice stress reduction techniques. The easier the technique is to do, the more likely it’ll be used. Encourage your clients to take deep breaths and practice muscle relaxation when they start to feel stressed.
These are great techniques that can not only be used during test prep and study sessions, but even while taking their exams on test day.
Prioritizing student well-being improves academic outcomes. By integrating mental and physical wellness practices into test prep and study sessions, tutors and educators can provide powerful tools for combating stress and anxiety, ultimately enhancing cognitive functioning, focus, and memory retention.
Recognizing the interconnectedness of wellness and academic performance helps empower students to excel in their studies and supports their overall growth and development.
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