The Final Lap, April 26-May 3, 2021

Successfully cross the end-of-semester finish line! Open to all GW students, Final Lap is designed to provide stress reduction opportunities prior to and during final exams. Check out our full list of events and resources!

 

Upcoming Events

On-Campus

Gear up for finals with a Build-a-Study-Buddy Kit offered by Program Board and the Residence Hall Association! Register now to receive your kit! Event participants must have on-campus access and participate in weekly COVID-19 testing to participate!

April 26 | 11:00am-2:00pm | Kogan Plaza (Rain Site: Marvin Center Great Hall)

Register via Engage

 

Off-Campus

Anyone not living in GW University residence halls can RSVP to this event to receive their own study buddy kit to help get them through finals! Sign up quickly - we are only shipping to the first 50 students who RSVP.

Register via Engage

The creative arts can be a great tool for dealing with mental and emotional stress, which is especially crucial at this time of the year. Join student interns from the GW Art Therapy Clinic who will lead us in a creative, stress break art activity that will be energizing, engaging, and fun. No artistic talent is required. Bring your favorite basic art supplies (paper, marker, colored pencils, etc.) and log in to connect with us.

April 26 | 7:00-8:00pm EDT | Via Zoom

Register via Engage

On Campus

Start your finals week on a high note! Chalk-In allows students to draw with chalk, de-stress through creative outlets during finals, and enjoy refreshments, music, and prizes. Join us in Potomac Square for this annual GW tradition!

April 27 | 11:00am-3:00pm | Potomac Square (Rain Date: April 28)

Register for a Time Slot

Virtual

Join the Capital Peers and Program Board to particpate in Chalk-In virtually! Play Jackbox Games for a chance to win prizes!

April 27 | 7:00-8:00pm | Via Zoom

Register via Engage

Enjoy a sunset yoga class to unwind! The event will start around 7:00pm, but participants are welcome to get to the event space closer to 6:30pm for sunset pictures and setup. Mats will be provided and can be taken home as attendance prizes!

April 28

6:30-8:00pm | City View Terrace (Elliot)

Register via Engage

 

April 29

6:30-8:00pm | Marvin Center Terrace

Register via Engage

"Zoomba"

Do you love to dance, but in the comfort of your own home? Join Campus Rec for "Zoomba" at 7:00pm and trivia at 8:00pm!

April 30 | 7:00pm | Via Zoom

Register for Zoomba

Trivia

Join Campus Rec for a virtual late night trivia event and a chance to win! Please download the Kahoot app on your device, or use Kahoot.it , prior to the start. There will be Adidas prizes for the top 3 finishers: 1st place $100, 2nd place $50, 3rd place $50.

April 30 | 8:00pm | Via Zoom

Register for Trivia

Grab a bite to eat before you head into your final exams!

May 3 | 10:00am-12:00pm | Kogan Plaza (Rain Site: Marvin Center Great Hall)

Register for Kogan Plaza


Resources

Counseling Consultations

Students can access Counseling and Psychological Services (CAPS) 24/7 by calling 202-994-5300. CAPS clinicians will provide emotional support for students.

Learn About CAPS Services

Emotional Well-being

Emotional well-being is the ability to navigate life’s stressors in emotionally adaptive ways through increased cognitive flexibility, a sense of agency, and emotional regulation.

Access Emotional Well-being Resources

 


5 Tips For... 

Consider these 5 tips for healthy sleep hygiene.

1. Stick to a consistent sleeping schedule.

  • It is recommended to wake up and go to bed around the same times each day, even on weekends.
  • If you need to refresh, take a nap before 3PM for 30 minutes or less.
  • COVID Consideration:  Establishing a routine can facilitate a sense of normalcy. It’s easier for your mind and body to acclimate to a consistent sleep schedule, including consistent times for waking up, winding down, and turning off the lights.

2. Avoid caffeine later in the day.

  • Maintain a routine that has a work-life balance.  Include even just a few minutes each day of an activity that brings you joy and contentment.

3. Turn off electronics at least 30 minutes before bed.

  • Blue light from your phone or computer screen can delay the release of melatonin, a sleep-inducing hormone. This can make it harder to fall asleep.
  • Try using the 30 minutes before bed practice a bedtime ritual (ex. taking a hot shower, reading a book, progressive muscle relaxation).

4. Evaluate your bedroom environment.

  • Ensure that your room is dark, free from distractions, and a comfortable temperature.
  • Reserve your bed for sleep only. Doing homework or studying in bed can make your body associate your bed with working and make it harder to fall asleep at night.

5. Reflect on your sleep quality.

  • Ask yourself:
    • Do I wake up rested? If not, why might this be?
    • What changes can I make to improve my sleep?
  • Sleep issues can be associated with a variety of factors, from medical conditions to mental health concerns. If you need additional support with your sleep habits, consider speaking with a professional in the CHC.

#RaiseUpGW Resources

  • Learn more about how sleep is related to your well-being and find other resources from the Sleep Foundation.
  • Call the CHC at 202-994-5300 to speak to a staff about sleep concerns you might have.
  • Learn more about Raise Up GW and how you can engage in holistic well-being practices as a GW student.

 

Download the 5 Tips for Sleep Handout

Consider these 5 tips to manage stress as a student.

  1. Stay connected with your social supports.
    • Carve out some time in your routine to talk to a friend, family member, faith leader, or other trusted member of your social circle.
  2. Establish a routine and stick with it.
    • Maintain a routine that has a work-life balance.  Include even just a few minutes each day of an activity that brings you joy and contentment.
  3. Take time to self-reflect and engage in rest.
    • Allow yourself the space to process emotions in a way that works for you. (ex. Journaling, talking to a friend, artistic expression)
    • Consider the value that you place on rest and sleep hygiene practices. Give yourself permission to engage in practices that rejuvenate your mind and body.
    • When facing a setback, consider: What challenges or changes to plans have I faced in the past? What strengths, mindsets, supports, and strategies helped me through those previous times that I can draw on today?
  4. Check out the Self-Help Resource Library.
    • These resources can help you acquire the skills, attitudes, and knowledge to resolve personal difficulties and day-to-day challenges.
    • COVID Consideration: CAPS has compiled a list of recommended self-help resources during COVID-19, ranging from podcasts and apps to free and low-cost virtual support.
  5. If you find yourself needing additional support, consider reaching out a GW resource.
    • Attend one of CAPS’ Mental Health Discussion Series sessions. No registration required!
    • Call 202-994-5300 to make an appointment with CAPS.
    • If you are concerned about yourself or a friend, submit a CARE Referral to be connected to an appropriate resource on campus.

#RaiseUpGW Resources

 

Download the 5 Tips for Stress Management Handout

Consider these 5 tips to incorporate physical activity into your routine.

1. Find something you love to do.

  • Doing physical activity that makes you feel energized, happy and confident will make you more likely to do it regularly.
  • Movement isn't just one thing! It can be walking, running, biking, stretching, dancing, whatever works for you and your body.

2. Visit Lerner Health and Wellness Center.

  • Lerner, or “HelWell,” is located at 2301 G St NW.
  • It has a variety of equipment, physical activity spaces, a jogging track, a pool, group fitness classes, and more. Experiment with all they have to offer and find a physical activity routine that works best for you!
  • COVID Consideration: During the social distancing period, Lerner will still be offering a variety of virtual programming. Follow @gwcampusrec on Instagram for wellness tips, at-home workouts, fitness resources, virtual activities, and more!

3. Set S.M.A.R.T. goals.

  • Specific, Measurable, Achievable, Realistic, Time-bound
  • Remember to also listen to your body and its needs.

4. Remember, exercise is just one way to be physically active!

  • Enjoy some friendly competition through Intramural and Club Sports.
  • Explore the great outdoors on a weekend or extended break trip through the TRAILS program.
  • Take a Lifestyle, Sport, and Physical Activity (LSPA) course, which has topics ranging from hiking to fencing to self-defense!

5. Find little ways to incorporate physical activity into your day.

  • Take the stairs instead of the elevator.
  • If you take the metro, consider getting off the train one stop early and walking the rest of the way.
  • Take a walk to the monuments with friends, for an #OnlyAtGW experience!

#RaiseUpGW Resources

Learn more about Lerner Health and Wellness Center.

Learn more about Intramural and Club Sports.

Learn more about the TRAILS program.

 

Download the 5 Tips for Physical Activity Handout


Thank You to Our Campus Partners!

We would like to extend our gratitude to the following offices for making Final Lap possible: 

  • Office of Alumni Relations
  • Campus Recreation
  • Capital Peers
  • Counseling & Psychological Services
  • Division of Safety & Security
  • GW Art Therapy
  • Office of Student Life
  • Program Board
  • Residence Hall Association