Strengthen Study Skills

Tips and strategies from the NSC Counseling Department

Online, In-Person, and Hybrid

Online

• Stay on a routine; follow instructor schedule as much as possible
• Establish an organized and clutter-free study area
• Take advantage of video lectures to repeat/slow down
• Study during most alert times
• Set a reward system

Hybrid/In-Person

• Prioritize virtual/in-person classes
• Schedule study time outside of your classes
• Take notes during class and organize/condense them right after
• Pay attention to deadlines
• Create a to-do list breaking assignment deadlines into steps
• Study near a window with plenty of natural light

Always a Good Idea

• Limit distractions by closing all tabs and apps
• Communicate with instructors
• Use College Support Services, study on campus

Downloadable documents

Getting Started- Studying Effectively - spanish translation

Study Tips to Prep for Finals Week

Emiko Minatoya-Shields, M.Ed      
North Seattle College Counseling

Schedule study times for each class during the day and throughout the week. Start with a 1:2 class credits to study time. For example, if you are enrolled in a 5-credit class, allocate 10 hours of study time per week, then adjust time amount based on your personal needs.

Tips and Strategies from NSC Counseling Department

• Make a weekly or monthly calendar of activities and responsibilities.
• Make a to-do list of what needs to be completed each day.
• Schedule study time when most alert to increase productivity.
• Delegate responsibility when appropriate to help avoid an overwhelming number of tasks.
• Be willing to let go of complete control/perfection over a project, assignment, or activity.

Manage Your Study Environment

• Reduce clutter and unnecessary paperwork.
• Put devices in "do not disturb" mode, close extra website tabs.
• Complete schoolwork at a desk/table.

Avoid Procrastination

• Start with what you can complete within your scheduled study time.
• Take small breaks to help refocus yourself and stay on task.
• Set realistic goals.

Downloadable documents

Time Management - spanish translation
Study Tips for Finals - Spanish Translation
Stress Management - Spanish Translation

Study Tips to Prep for Finals Week

Emiko Minatoya-Shields, M.Ed     
North Seattle College Counseling

Take a deep breath and tell yourself not to panic, freeze, or ignore the situation with denial/distractions.

Follow Tips and Strategies from NSC Counseling Department

Practice calm compassion, and make a plan.

Consider temporarily clearing out your calendar, reducing work commitments, or other responsibilities to meet your deadlines. In a kind, calm voice, tell yourself you can get help by following the steps below.

• Step 1: Communicate with your instructors.
• Step 2: Pay attention to deadlines and test dates.
• Step 3: Prioritize assignments starting with those with the closest deadlines.
• Step 4: Work backward on missed assignments.
• Step 5: Talk to an NSC counselor to develop a study plan and learn to manage your schedule.
• Step 6: Talk with your advisor and/or financial aid to discuss your academic options.

Downloadable documents

Recover from falling behind - spanish translation

Study Tips to Prep for Finals Week

Emiko Minatoya-Shields, M.Ed  
North Seattle College Counseling

Stress may show up mentally, emotionally, physically, a combo, or other ways that vary person to person.

Tips for Coping with Stress in the Moment

Mental Stress

• Practice a mindfulness exercise, like paying attention to one of your five senses, or a short meditation activity.
• Create a daily routine as predictability can reduce stress.

Emotional Stress

• Try a calming visualization exercise, like picturing something that brings you comfort. This can be a memory, a place, or a person.
• Or try saying out loud affirmations of safety and reassurance.

Physical Stress

• Try a guided progressive muscle relaxation, or your own gentle stretch.
• Long, slow, deep breaths, inhaling and exhaling to the count of 4 may also be helpful.

Check out Counseling for more info/tips on managing types of stress and further resources! 
Emiko Minatoya-Shields, MED 2022 NSC Counseling Distribution for Non-Profit Educational Purposes. Resources from ggia.berkeley.edu.

Resources

• RAIN Self Check In

Study Tips to Prep for Finals Week

Emiko Minatoya-Shields, M.Ed 
North Seattle College Counseling

Get organized now! Don't wait until the week of: Check final exam format, make a study schedule with breaks, consolidate notes, visit office hours/tutors, and pay attention to deadlines.

Get enough sleep, food, and have multiple short study sessions with breaks to manage stress so you can actually learn. Reduce test-anxiety by engaging in compassionate self-talk or relaxation strategies like deep breath sighs.

Pre-test strategies

• Break large chunks of information into smaller parts to increase memory and retention.
• Create a study schedule to review.
• Take frequent breaks in your memorizing to increase retention.
• Study difficult materials several times and quiz to practice using that information.
• Review homework, old tests, or re-work complex problems. Practice...Practice...Practice.
• Use instructor-provided study guide if available.

During An Exam

• Take a deep breath. Tell yourself, “I am prepared for this exam, I am calm, I am excited to show what I know.”
• Quickly jot down ideas you want to include or things that you have memorized to use.
• Read directions and questions slowly and carefully.
• Scan the exams and start with questions that provide immediate recall.
• Be sure you do what is asked: define, list, compare, and contrast, etc.
• If you get stuck, skip difficult questions or questions that take more time.
• If you run out of time, provide an outline rather than writing in full sentences.

Tips for Self-Compassion

Emiko Minatoya-Shields, M.Ed 
North Seattle College Counseling

Shift from harsh self-judgment to treating self with caring support, and the understanding you'd show others

Tips for Self-Compassion in Difficult Moments

• Remind yourself everyone has flaws and makes mistakes
  • You're not alone in feeling this way
• Be mindful of how you're feeling rather than avoiding/ignoring, distracting from, or judging those feelings.
  • This helps you identify what would be supportive.
• Just like in airplane safety videos where you have to put on your own oxygen mask first before you can help others:
  • Care for yourself first, then make a plan for things that need to happen.
• Connect with others:
  • Notice when you need more help, and identify who are good supports for school, life, or work.

North Seattle College
Counseling Department
L.Y. Minatoya, Ph.D.

Severe sudden stress occurs in situations that directly happen to us—such as accidents, crimes and disasters—and also may occur when we learn shocking news about the lives and safety of family, friends and people with whom we identify. You may experience greater stress if you also have been impacted by previous disasters or have recently lost a loved one.

News of world disasters and national tragedies can also increase stress, and activities such as watching violent imagery and reading about violent events in the news are best avoided in the aftermath of an accident. However, a positive fact is that humans have evolved to be highly resilient, to recover from hardship, and to use loss to rededicate themselves to greater kindness and appreciation of life.

Accidents cause significant sudden stress. When we are in an accident, our bodies and brains immediately and involuntarily become re-directed—automatically responding to the impact of the situation and triggering biochemical reactions needed to manage injury and prevent further harm. Because our brains are fully engaged with sending messages that prioritize survival, forming and storing memories is less essential; and people may find that they cannot recall the accident in detail.

After an accident, our bodies prioritize recovery and gradually return to normalcy. Healing takes considerable energy. In addition, it takes time for our brains to absorb the experience and relax from high danger/high alert survival reactions of anger, fear and immobility (fight/flight/freeze).

Reactions common to the first couple of weeks following an accident or severe sudden stress—such as irritability, worry/anxiety, difficulty “getting moving” and efficiently completing tasks—are not symptoms that “something is wrong with you” but rather are evidence of the recovery process and your phasing-down from conditions of danger.

To help yourself and others during this period of gradual return to normal:

• Eat healthy foods and rest and sleep.
• Spend time with friends and family.
• Ask your instructors and college employees, if you need extra help.
• Be patient with yourself and others.
• Continue to do things that make you feel productive and involved—go to classes, participate in social activities—yet approach them in small steps so you don’t exhaust yourself.
• Share information about assistance and resources.
• Actively look for experiences of kindness, beauty, playfulness and humor that occur in each day and encourage yourself to recall them with gratitude.
• Look for opportunities to express generosity and kindness.

Because our bodies and brains are prioritizing recovery and return to normalcy, after sudden severe stress we naturally become re-engaged with school, friendships and the pleasures of engaging in daily life. Yet, sometimes, we may feel guilty for having avoided harm due to a random decision to alter our plans or for enjoying ourselves when others experienced greater losses. These feelings are natural and may be reduced by being generous to others, by honoring others’ dreams through striving to achieve your own, and by becoming more appreciative of life.

As part of normal, healthy recovery after sudden severe stress, we may sometimes find ourselves re-experiencing anxiety, fear or high alert, in situations that remind us of the accident (such as riding a bus or hearing an emergency vehicle siren), when alone, before falling asleep at night, or when waking during the night. If this happens, it may help to breathe slowly in and out through the nose, to a count of four, and tell yourself a soothing phrase such as, “I’m safe, I’m loved.” If you cannot fall asleep within 20 minutes, get out of bed, go to another room and read a relaxing book until you grow sleepy. Then, return to bed. Keep your bedroom cool and dark. It is also helpful to use the times when you tend to worry to actively look for things that are beautiful, fun or interesting or to think in detail about something you enjoyed, such as taking a study-break with friends.

Resources:

For more information, here are some helpful links

http://www.apa.org/helpcenter/road-resilience.aspx American Psychological Association provides information about building resilience—the ability to bounce back from hardship.

https://www.rickhanson.net/mind-full-good/ This site provides interesting and useful information about mindful resilience from a research/practitioner associated with UC Berkeley’s Science for the Greater Good Center

Tips to Manage Election Anxieties

Dr. Jenny Mao, PhD
North Seattle College Counseling

• Do not focus on what you cannot control During times of uncertainty, it is common
  to imagine a worst-case scenario. Recognize that on election night, there may not
  be a clear winner. Be OK with not knowing and limit thinking negatively about
  election outcomes. Tell yourself you can wait until all votes are counted.
• Focus behaviors on what you can control Engage in meaningful activities that you
  enjoy.
• Limit exposure to the news Watching a 24-hour news cycle can increase your stress
  response. You may want to watch / read about election updates just once a day.
• Recognize some anxiety is normal An article from Newsweek highlights that the
  election brings about our "fears and hope of how the administration will reflect our
  values as citizens. "Reassure your midbrain that regardless of what happens, we as
  collective citizens are resilient and strong. We have coped with challenges like the
  Covid-19 Pandemic and the 2020 election before, and we have the internal
  resources to cope with outcomes of this election.
• Establish mutual supportive connections American Psychological Association
  writes: "people who have at least one or two friends or family members to turn to
  during stressful times tend to cope better than those who don't have support.
  " Stay connected with friends, housemates, family members, or roommates. Participate in
  campus supported activities to expand your support during the week of the
  election. We’ve invited therapy dogs to come to campus right before election day
  to help soothe stress. Join us in the World Community Center from 12-2pm on
  Monday, November 4th.
• Stay active Exercise helps relieve stress and regulate mood. On election day, plan
  physical activities to promote health and well-being. Check out the drop-in
  movement classes at the Roy Flores Wellness Center to get your body moving and
  release election stress.
• Engage in self-care strategies Some self-care strategies may include getting enough
  sleep; eating well; exercising; staying socially connected; mindful meditation; and
  limiting exposure to news cycles. Check out the Greater Good Science Center for
  short guided-exercises that promote self-care and well-being.

Download tips

References
American Psychological Association. (2020, October 7).2020 Presidential Election A Source of Significant Stress For
More Americans Than 2016 Presidential Race. Cision, PR Newswire. https://www.prnewswire.com/news-releases/2020-presidential-election-a-source-of-significant-stress-for-more-americans-than-2016-presidential-race-301147222.html 

GANDER, KASHMIRA. How to Cope With Election Anxiety, According to the American Psychological Association, 7

Oct. 2020, www.newsweek.com/how-cope-election-anxiety-american-psychological-association-apa-1537014.

Tips to Manage Uncertainty

Jenny Mao, PhD
Pei Liao, PhD
North Seattle College Counseling
Counseling Services

1. Do not focus on what you cannot control. During times of uncertainty, it is common to imagine a worst-case scenario. Practice stepping away from the habit of repeatedly dwelling on negative outcomes.
2. Focus on behaviors that you can control. Taking small, intentional actions helps create a sense of stability and progress. Engage in meaningful activities that you enjoy. At the same time, engage in meaningful activities you enjoy, such as hobbies, exercise, or spending time with others, to maintain balance, improve your mood, and keep your mind grounded during uncertain times.
3. Limit exposure to the news. Watching the 24-hour news cycle can increase your stress response. You may want to limit how often you check the news and avoid it during more vulnerable times of the day, such as before bedtime.
4. Recognize that some anxiety is normal. News and major events in the world can trigger fears and hopes about how changes may affect our lives and values. It can be helpful to remind yourself that uncertainty is a natural part of life. Regardless of what happens, people are generally resilient and capable of adapting. Just as we have navigated many challenges in the past, we also have the internal resources to cope with difficult news and unexpected events.
5. Seek support from those you trust. Establish mutual supportive connections. American Psychological Association writes: "people who have at least one or two friends or family members to turn to during stressful times tend to cope better than those who don't have support." Stay connected with friends, housemates, family members, or roommates. Participate in campus-supported activities to expand your support during the week of the election.
6. Stay active. Exercise helps relieve stress and regulate mood. On days when you are dealing with uncertainty, planning physical activities can help promote health and well-being. Consider participating in North Seattle Wellness Drop-In classes.
7. Engage in self-care strategies. Some self-care strategies may include getting enough sleep, eating well, exercising, staying socially connected, mindful meditation, and limiting exposure to news cycles. Check out short guided exercises that promote relaxation, mindfulness, breathing for calm, and energy.
8. Good Sleep Hygiene is helpful for your mental health. Sleep hygiene refers to habits and practices that help you get consistent, restful sleep so you can feel alert and function well during the day. Good sleep is closely connected to mental and physical health, as poor sleep can worsen conditions like anxiety and depression while also affecting memory, mood, and stress levels. Factors such as nutrition, sleep environment, and bedtime behaviors all play an important role in improving sleep quality. Check out the Northwestern University counseling blog on sleep hygiene.

References

American Psychological Association. (2026, January 6). 10 tips for dealing with the stress of uncertainty. https://www.apa.org/topics/stress/uncertainty

American Psychological Association. (2024, Oct 22). Manage stress: Strengthen your support network. https://www.apa.org/topics/stress/manage-social-support

Counseling@Northwestern. (2020, June 9). Understanding sleep hygiene and mental health. The Family Institute at Northwestern University. https://counseling.northwestern.edu/blog/sleep-hygiene-mental-health/

Solodar, J. (2025, January 31). Sleep hygiene: Simple practices for better rest. Harvard Health Publishing. https://www.health.harvard.edu/healthy-aging-and-longevity/sleep-hygiene-simple-practices-for-better-rest

NSC faculty counselors help students identify careers, select programs of study, strengthen study skills, manage personal challenges, deal with crises, confront prejudice, and learn other student success skills. https://northseattle.edu/counseling/

© Jenny Mao, Ph.D. 2020. Pei Liao, Ph.D. 2026 Co-Editing. Counseling, North Seattle College. Distribution for nonprofit educational purposes is permitted when reproduced in full with the inclusion of this copyright statement.

Managing Relationship Stress:
Taking Care of Yourself and Your Relationships

Pei Liao, PhD
North Seattle College Counseling
Counseling Services

What Is Relationship Stress?

Relationships—with friends, family members, roommates, or romantic partners—are an important part of college life. While they can be a source of support and connection, they can also bring stress at times. Relationship stress often comes not only from disagreements, but from feeling misunderstood, disconnected, or emotionally drained. It can affect your mood, focus, and overall well-being. Feeling this way is normal, and noticing it is the first step to taking care of yourself and your relationships. The following tips are general strategies commonly recommended in counseling and student wellness resources.

Common Signs of Relationship Stress: Being aware of these signs helps you take action before stress escalates.

Everyone experiences relationship stress differently, but some common signs include:

• Difficulty focusing on studies or daily activities.
• Feeling anxious, irritable, or sad after interactions with someone.
• Avoiding the person or withdrawing from social activities.
• Experiencing physical symptoms such as headaches, trouble sleeping, or upset stomach.

Healthy Way to Cope

Taking care of yourself is key to managing relationship stress:

• Maintain routines: Sleep well, eat balanced meals, and exercise regularly.
• Engage in self-care: Spend time on hobbies, mindfulness practices, or relaxation techniques like deep breathing.
• Set boundaries: Communicate your limits respectfully and honor your personal space.
• Reflect on feelings: Journaling or talking with a trusted friend can help clarify emotions or cool down.

Tips for Healthy Communication

Strong communication can reduce misunderstandings and tension:

• Use “I” statements (e.g., “I feel stressed when…”) instead of blaming or attacking the person.
• Listen actively. Try to understand the other person’s perspective without interrupting.
• Check in regularly to discuss concerns before they build up.
• Take a break when emotions run high. Return to the conversation once everyone has had time to calm down.
• Establish shared goals for resolving conflicts.

When to Seek Support: Seeking help is a sign of strength, not weakness.

It’s important to know when professional help may be needed:

• Persistent anxiety, sadness, or anger that affects daily life.
• Relationship conflicts that feel unmanageable.
• Feeling unsafe or major life stressors.

Campus Resources

Take advantage of the resources available to you:

• NSC Counseling Center: Professional, confidential support for stress, anxiety, and relationships.
• Online Mental Health Resources: Tools for mindfulness, stress management, and coping strategies. Check out short guided exercises that promote relaxation, mindfulness, and manage stress.

References

American Psychological Association. (2020, June 21). Four ways to strengthen couples’ relationships now. https://www.apa.org/topics/covid-19/strengthen-couples-relationships.

American Psychological Association. (2024, October 21). Managing stress: Use these 5 quick videos based in science to center yourself. https://www.apa.org/topics/stress/manage-stress-tools

Lebolt, J. (2025, September 15). 21 tips for health communication in relationships. Good Therapy. https://www.goodtherapy.org/blog/healthy-communication-in-relationships/#:~:text=18.,Partner%20A%20feels%20fully%20understood

Nursing@Georgetown. (2021, August 16). How setting boundaries can benefit physical and mental health. Georgetown University School of Nursing. https://online.nursing.georgetown.edu/blog/how-setting-boundaries-can-benefit-physical-and-mental-health/

NSC faculty counselors help students identify careers, select programs of study, strengthen study skills, manage personal challenges, deal with crisis, confront prejudice and learn other student success skills. https://northseattle.edu/counseling/

©Pei Liao, Ph.D. 2026. Counseling, North Seattle College. Distribution for nonprofit educational purposes permitted when reproduced in full with inclusion of this copyright statement.

Meaningful Dreams, Mindful Actions Lydia Minatoya, Ph.D.

Many of our daily actions occur unconsciously.  For efficiency’s sake, we often act on autopilot, without a second thought.  At other times, we seem governed by our smart technology--pursuing random trails of information. The efficiency of unconscious, mindless activity takes us “far and fast,” but the destinations we reach may feel meaningless.   
In contrast, we can pause to recognize our guiding dreams and most noble values.  We can set small, daily intentions that align with these values.   Identifying “do-able,” positive intentions helps us be present and can make our smallest moments rewarding and meaningful.

Martin Luther King Jr.
Every January, at Seattle Colleges and across the nation, we pause to honor the moral courage of Dr. Martin Luther King Jr.  We collectively re-commit to the transformative power of his dream.  

In winter, there are fewer hours of daylight and more inches of rain.  As mammals, humans instinctively conserve energy, reduce consciousness (hibernation in many species), and retreat into apathy, social disengagement, and narrow self-protection.  

This winter quarter, please consider Dr. King's example. Compassionately, consciously, and conscientiously choose to disobey apathy’s pull.  

Meaningful Dreams, Mindful Actions  
To help revitalize your dreams, enrich your spirit, and serve the common good, try spending a minute or two, several times a day, doing the following:

• Put your guiding dreams and values into simple, underlying intentions such as “to demonstrate kindness”, “to recognize beauty/goodness in small moments,” and “to express gratitude.”
• Identify an achievable, daily, intention stated in the positive such as, “As I do my daily tasks (study, work, child and self-care), I will pause to praise, rather than criticize, myself.” or “I will smile at and say hello to someone I don’t know, like a student in line at the Grove or the cashier at the grocery store.” Some people write their intention and put it in their pocket.
• During the day, also be on the lookout for some positive experiences.  It may be a demonstration of kindness, humor, natural beauty, or one of your guiding values. Observe the situation in detail so it becomes a rich “experience” rather than a simple “fact”.
• For example--if you want to be more encouraging to yourself-- rather than saying, “I got a B on my test.”(fact), observe, “I was afraid to see how I’d done. Then, I noticed the instructor smiling when handing the test to me.  When I saw the B, I felt warm inside.  I couldn’t help grinning.  I felt like my hard work paid off.” (experience).
• Throughout the day, deliberately recall the details of your positive experience (your observation of gratitude, kindness, humor, beauty, etc.).   The reason for doing this is that when we recall an experience in detail, the same neurotransmitters fire in our brains as did during the original situation.  Thus, you can re-experience positive events multiple times during the day.  Over time, this builds reflexive optimism and appreciation.
• If you describe your positive experience to people who care about you, their brains fire in similar positive patterns, and they benefit.   They are likely to describe positive experiences of their own. You benefit from the telling, the supportive responses of others, and from listening to their experiences. This maintains and extends warm, supportive, mutual relationships.
• This also helps us counter an evolutionary-based—but often unhelpful in modern life—tendency to notice negative or potentially negative situations, dwell on them, and complain about them to others. Over time, this builds reflexive pessimism and dissatisfaction.