Remember JHU SNACKS for your well-being during Fall 2024 finals

As we head into a demanding finals season, it is crucial to remember that a little balance and self-care can go a long way towards not just surviving but thriving during this busy time. In support of this, let’s talk about SNACKS! Not just the kind you munch on during a study session, but an acronym for well-being to help students remember the importance of the following factors:

• Sleep
• Nutrition
• Activity
• Connectivity
• Knowledge, and
• Self-care

It’s paramount to tend to these things in times of increased stress, like the end of an academic term.

The goal of JHU SNACKS is to raise awareness, provide the latest information, prompt reflection, and highlight services related to sleep, nutrition, activity, connectivity, knowledge, and self-care.

Keep reading for a highlight of information, strategies, and resources related to JHU SNACKS, and keep an eye out for our team on campus. We’ll be distributing JHU SNACKS packs, stuffed with items that promote better well-being habits at the following dates and locations, while supplies last:

• December 2, 2024, School of Nursing Hub, 10:30am-1:30pm.
• December 4, 2024, School of Medicine, AMEB, 11:00am-1:30pm.
• December 5, 2024, School of Education, McAuley Hall, 10:00am-1:00pm.
• December 5, 2024, the Breezeway at Homewood, 1:15pm-3:15pm.
• December 6, Peabody, 2:30pm-4:00pm.
• December 9, 2024. Brody Learning Commons at Homewood, 12:00pm – 2:00pm.
• December 10, 2024, Carey Business School, Harbor East, 11:30am-1:30pm.
• December 10, 2024. Bloomberg School of Public Health, 2nd floor Monument Street Lobby, 12:00pm-2:00pm.
• December 10, 2024, Brody Learning Commons and MSE Annex at Homewood, 12:30pm-2:30pm.
• December 12, 2024, Washington DC campus, 11:30am-1:30pm.
• December 16, 2024. School of Medicine, Greenhouse Cafe, 10:30am-12:00pm.

The packs also include information about free JHU resources and services to support your well-being and to encourage self-care as you prepare for finals.

Sleep

Never underestimate the power of a good night’s sleep, especially during finals. Sleep boosts brain function, enhances memory recall, and keeps you mentally sharp, which are all crucial for performing well on exams. Here are some tips:

• Aim for about seven to nine hours of sleep each night.
• Try to maintain a regular sleep schedule, even during study breaks.
• Limit caffeine at least six hours prior to bedtime.
• Avoid screens for at least an hour (or as close to an hour as possible) before bedtime to ensure quality rest.
• Select nutrient-dense snacks (vegetables, crackers, fruit, bagels, oatmeal) rather than energy-dense snacks (candy, soda) within a couple of hours of bedtime.
• Avoid drinking large amounts of water before bed. Instead, drink it throughout the day.
• Keep your room cool. The recommended temperature is between 60- and 67-degrees Fahrenheit
• Play some ambient noise; the Calm app has plenty of options.
• Stretch your muscles to release as much tension as possible.

Resources

• Yawns Hopkins. Request a sleep kit through our website for pick up at the Homewood or East Baltimore Health Promotion & Well-Being Office. Alternative pick-up or drop-off of sleep kits may be arranged to schools not located on these campuses.
• Well-Being Consultations and Coaching. Meet with a Health Educator/Coach to improve well-being (including sleep) through goal setting and behavior change.
  • Homewood: Megan Tassinari
  • East Baltimore: Caress Roach, Carol Spencer
• JHU Primary Care. Comprehensive primary care services, including the evaluation and treatment of most acute and/or chronic medical conditions affecting adults.
• The Calm app. Reduce stress, sleep better, and feel happier.
• Student Well-Being Blog. A comprehensive archive of blog posts written by students, faculty, and staff covering a variety of health and well-being topics can be found on the Student Health and Well-Being website. You can view all the posts related to sleep on this page.

Nutrition

Proper nutrition fuels your brain and body, increasing your energy levels and concentration. Eating well can also prevent illness, which is the last thing you need during finals. Here are some tips:

• Opt for balanced meals with protein, whole grains, and plenty of fruits and vegetables.
• Keep nutrient-dense snacks like nuts, yogurt, and fruit on hand to avoid energy crashes.
• Stay hydrated, as water is your best friend for maintaining focus.
• If you find yourself forgetting to eat or skipping meals, set a three- to four-hour timer to remind you to nourish your body.
• The more colorful your plate, the more likely you are to be getting a variety of nutrients.
• Be adventurous with your eating! Incorporate as much variety as you can in your food choices to make sure you are getting all the good stuff.

Resources

• Rayven Nairn, MS, RDN, LDN. Student Health & Well-Being’s registered dietitian.
• Hopkins Food Pantry, Homewood. Inside the LaB at 3003 N. Charles Street, Baltimore, MD 21218. Hours are Monday from 9:00 AM to 3:00 PM and Tuesday from 3:00 PM to 8:00 PM. For questions and concerns, email [email protected]. JHU affiliates must complete an application before visiting the pantry.
• Hopkins Food Pantry, East Baltimore. Inside Bloomberg School of Public Health, 615 N. Wolfe Street, Baltimore, MD 21205, W1600. Any JH staff, student, and faculty can access the pantry upon submission of a brief form upon arrival. Shopper anonymity is respected. Volunteers pack shoppers’ orders. Shoppers are encouraged to bring a reusable bag to carry their nonperishable food and household items. For hours of operation, questions, or to volunteer, email [email protected]. Register ahead of time on Hopkins Groups: Food Security Coalition and follow this group on Instagram at @jhu.foodsecuritycoalition.
• Student Well-Being Blog. This blog has posts on food and nutrition; two of our favorites are Nutrition is Bey: Beyonce songs as nutrition basics and Meatless Madness 2024.

Activity

Physical activity can boost your mood, decrease stress, and sharpen your focus. It can help you retain information, which is critical at the end of an academic term. Here are some tips:

• Schedule short exercise breaks, even if it is just a quick walk or a few stretches.
• Try yoga or meditation to clear your mind and relieve stress.
• Remember, a little goes a long way! Even 20 minutes can make a difference.
• According to the American College of Sports Medicine, the average adult should aim for 150 minutes of moderate aerobic activity per week. This can be 50 minutes three times per week, 30 minutes five times per week, or any combination that fits your schedule.
• Activity does not have to be formal exercise. It can be any activity you enjoy that elevates your rate. (For specifics about heart rate, check out the American Heart Association’s Target Heart Rates Chart.). Some informal exercise activities include Hot Girl Walks, laundry dance party, hiking, and swimming.

Resources

• Ralph S. O’Connor Center for Recreation and Well-Being. This facility has fitness programs, intramurals, club sports, lawn games, and outdoor activities.
• Denton S. Cooley Center. This facility has classes, intramural leagues, virtual offerings, and personal training.
• Some registered student organizations focus on movement: running, dancing, gardening/community beautification, and much more.

Connectivity

Staying connected with friends and family provides emotional support, provides community, and reduces feelings of isolation during this stressful time. Here are some tips:

• Schedule study sessions with classmates to combine productivity with social time.
• Don’t hesitate to reach out if you’re feeling overwhelmed. Sometimes just talking about it can help.
• Engage in campus events or study groups to feel a part of the community.
• Get a minimum of one to three hours of social interaction per day. This can be in the form of study groups, FaceTime, or lab groups.
• Schedule check-ins with loved ones weekly or bi-weekly to be sure you make time for your support system.
• Try new activities where you may meet people you have never met.

Resources

• Ralph S. O’Connor Center for Recreation and Well-Being. Intramurals, club sports, and group fitness classes are a great way to make friends and get involved in campus life outside of academics.
• A Place to Talk. A supportive peer led group of students for the undergraduate community.
• Hopkins Groups. Find events and groups.
• This Week in Well-Being. Our department’s weekly newsletter includes an events round-up. You can also check out the events page of this site and of the Hub.
• Hopkins Athletics. Catch a game with the Blue Jays. If your friends can’t make it and you don’t want to sit by yourself, sit with the Flock.
• Volunteering. The Center for Social Concern (CSC) and Leadership Engagement and Experiential Development (LEED) coordinate tons of events on the Homewood campus. SOURCE has community engagement opportunities for the East Baltimore schools.

Knowledge

Effective studying strategies are more productive than cramming and help you retain information long-term. This includes intentional habits to support brain health. Here are some tips:

• Break study material into manageable chunks and use tools like flashcards or summaries.
• Teach concepts to someone else; not only will you help a fellow student, but it will also reinforce what you have learned.
• Prioritize your study sessions by giving more time to what you know least well.
• Break up your studying session with a break roughly every 50-60 minutes. Breaks can include activities like chair yoga, meditation, sitting in the grass outside, or playing with a pet. Alternately, try the Pomodoro Technique which uses shorter work intervals (25 minutes).
• Use your planner or calendar to make sure you are staying on schedule and have time for the rest of your work.
• Avoid studying at night. You don’t retain as much information, and it can substantially disrupt your sleep.

Resources

• Student Disability Services. This office is committed to fostering an accessible and inclusive culture for students with disabilities.
• Health Promotion and Well-Being. This office provides health promotion and education through events, consultations, and peer educators.
• PILOT. This program helps Homewood undergrads make a smooth transition to college life academically and socially. It also demonstrates how collaborative learning uses contributions from individuals to benefit a group.
• Student Outreach and Support (SOS). This office supports undergraduate students while they navigate the Homewood campus and JHU experience. For graduate students and trainees, (BSPH, SOM, SON, CBS, SAIS, and SOE) knowledge resources and support vary by school but are available through Advising, Student Affairs/ Student Services, and SEAM offices.

Self-Care

Intentional practices that increase your well-being—like taking time to relax and engage in healthy practices that bring you joy—is crucial for mental health and can improve your academic performance by preventing burnout. Here are some tips:

• Schedule time to do things you love, whether it’s reading a non-academic book, listening to music, watching a show, or getting together with friends.
• Practice mindfulness or breathing exercises to center yourself.
• Remember, it’s okay to take a step back and rest.
• Find a hobby or two that you can use to give your brain a break or decompress from a stressful day.
• Be consistent with your self-care. Use it as a preventative measure rather than damage control.
• Create a self-care toolbox. This can be virtual (a list) or physical items to have a variety of self-care activities to choose from when you need to take care.
• Saying no is a form of self-care. Set boundaries and protect your well-being.
• Reach out to resources before, during, and after need.

Resources

• Health Promotion and Well-Being. This office provides health promotion and education through events, consultations, and peer educators.
• Primary Care. Comprehensive primary care services, including the evaluation and treatment of most acute and/or chronic medical conditions affecting adults.
• Mental Health. A variety of services to JHU students to support their mental health and emotional well-being.
• Student Disability Services. This office is committed to fostering an accessible and inclusive culture for students with disabilities.
• Confidential Resources. The members of this community of confidential staff are trained in trauma-informed, culturally responsive practices and do not have the same reporting and duties as other staff and faculty members on campus. Connecting with any of the confidential resources listed here does NOT constitute making an official report of sexual misconduct to the University.
• Student Outreach and Support (SOS). This office supports undergraduate students while they navigate the Homewood campus and JHU experience.

We at Health Promotion & Well-Being like to remind students and staff alike that you can’t pour from an empty cup. There are so many resources to support your overall well-being as a student, but most importantly, as a human at JHU. Remembering these tips and resources are essential to maintaining your well-being while achieving your goals. JHU SNACKS highlights these supports and can make a significant difference in your well-being at the end of term. Take care of yourselves, and good luck!