HEALTHWATCH : Diet, Pep Talks and Exercise Can Help Relieve Stress of Exam Time

It was pretty hectic last week at the Cal Lutheran University Health Center. But that was to be expected. After all, it was final exam time.

“We see more stomach complaints this time of year,” said Bev Kemmerling, the school’s director of health services. “I would say that stress is activating gastritis symptoms for some people. It tends to be from lack of sleep, worry, overextension.”

These symptoms may be hitting epidemic proportions this week, with Ventura, Oxnard and Moorpark colleges issuing their final exams.

Joyce Kyler, a marriage and family therapist with the Loma Vista Psychology Group in Ventura, said students’ stress can fall into any or all of four categories in such trying times.

First there is the anxiety created by not having the proper study tools. “If you don’t have the books you need,” said Kyler, “or you don’t have the notes you should have been taking.”

Then there’s the stress of not quite fitting in with classmates and instructors. “I have seen kids say: ‘Well, this teacher didn’t really like me, and he’s not going to give me a good grade. Especially if it’s an essay type of thing,’ ” Kyler said.

Once a student is past those two fears, there are two more tough ones to contend with. There’s the ever-present fear of failure, of getting that dreaded F. And then, for some, there’s the reality of actually receiving it.

One of the tricks to dealing with the pressure, Kyler said, is “positive self talk.” “Keep a positive attitude,” she said. “Say, ‘I know it’s going to end and I’m capable of getting through this.’ ” Kyler suggested proper exercise and diet, a good “to do” list, and relaxation techniques to alleviate some of the potential anxiety. “Deep breathing,” Kyler said. “Maybe a soak in the tub.”

College students have it tough during finals, but they’re by no means the only ones under a hefty load of stress. Instructors are facing some anxious times themselves.

“It’s as, or more, stressful for instructors. The students are writing one examination, but we are evaluating hundreds,” said Steve Tobias, a health and wellness instructor at Ventura College. “We are exhausted too. It’s time for a break. Both students and faculty are going through a condensed evaluation period. It’s very intense.”

Next week Tobias will be faced with grading about 250 essay exams in about a one-week period. With 21 years teaching experience, though, he’s developed some ways to prepare himself both mentally and physically for the challenge.

“We know final exams are a very stressful period. We need to look beyond it and say, ‘Regardless of the results, I’m going to make it,’ ” he said. “Of everything we ever worry about in our lives, only about 10% ever materialize. We need to back up a second and ask: ‘How much of this is real? Did I just make it up? Am I really at risk here?’ If I can look at it objectively, I can reduce the stress.”

Physically, Tobias said he makes sure he gets enough exercise. “I work out every day,” he says. “I make sure I work out more than usual. I burn up anxiety and energy.”

Darlene Pacheco, vice president of instruction at Moorpark College, said as much as she hated it, she always exercised around finals time during her 17 years as a psychology instructor.

“I think most of the faculty have some kind of exercise and diet plan they follow,” she said. “Most grit their teeth and remind themselves that summer is upon them.”