SOS ST R
ESSED
O U T ST U D E
N TS
SELF-CARE TIPS #FEELINGMYSELFCARE
1
WELCOME
2
SENSIBLE STUDY TIPS
3-5
#FEELINGMYSELFCARE
6
PROCRASTINATION FLOW CHART
7
POSTGRADUATE MENTAL HEALTH POSTGRAD STUDENTS OFFICER MOLLY HOUGHTON
9
CARE CONTACTS
11
THE SENSIBLE STUDY FLOW CHART
HELLO! Welcome to edge hill students’ unions sensible study guide. In this handy booklet we’ll be talking all things self-care, from study styles to tips to help you de-stress when deadlines are looming.
As well as checking out this guide, make sure you take a look at our S.O.S events schedule during exam season and other self-care events throughout the year, like crafternoons and cuddling guide dogs!
If you need to speak to someone about mental health or academic issues, we have a list of care contacts in this guide. Please, use them if you need to. No issue is too small, and we’re all here to help you succeed.
Lot Of Love, Your VP Welfare, Rosie Mckenna <3
1.
SENSIBLE STUDY TIPS; PREPARATION TIME – Don’t leave things to the last minute! Avoid rushing by giving yourself enough time to read up on a subject and, where necessary, make notes. PLANNING – Whether revising for an exam, writing an essay, or preparing for a presentation, have a plan for what you’re going to do and when you’re going to have it done by. Designate set times for research and making notes, set times for writing and/or practicing, and set times for breaks. BE FLEXIBLE – Make sure your study plan works for you. Consider what times of day you work most effectively and tailor your study plan accordingly. Track your progress against your plan and make adjustments to it where necessary. TEST YOURSELF – Practice makes perfect! Rehearse presentations and practicals. Draft essays. Answer questions from past exam papers. Whatever the task, a few practice runs that replicate assessment conditions will help you feel less nervous when it comes to the real thing. GIVE YOURSELF A BREAK – Studying for long, interrupted periods is not productive. Consider shorter, more-focused periods of study, with regular short breaks planned into your schedule. Just as importantly, go to sleep when you’re tired. You won’t learn if you’re exhausted. S.O.S – Check out our Stressed Out Students timetable for freebies and events to help you de-stress during exam time!
2.
#FeelingMySelfCare ROSIE’S SELF-CARE TIP; • Sometimes self-care is remembering to do the basics, particularly if you’re disabled. I have GAD (Generalised Anxiety Disorder,) as well as chronic pain. For me, remembering to take my meds, eating properly, and not taking on extra commitments, is self-care. <3 LUKE’S SELF-CARE TIPS; • Set aside times and places where you don’t focus on work, people or responsibilities. For example, I’ve got a chair in my flat which I use solely for reading for fun. Having somewhere to switch off is vital. DAN’S SELF-CARE TIPS; • Find a balance between studying and social, fitness and career based activities. Ensure you get enough sleep and healthy food to set you up for the challenges that every day brings. BEN’S SELF-CARE TIPS; Avoid alcohol, smoking and drugs. These are short-term fixes for longer-term problems. Get plenty of sunlight, vitamin D is important for feeling good. Do activity and exercise, release those endorphins. Do something you enjoy – all work and no play is bad for your mental health. Connect with others and be sociable, and do things for others. Volunteering is good for the soul. Ask for help if you need it
3.
#FeelingMySelfCare BETHAN’S SELF-CARE TIPS; Treat yourself: give yourself a target and reward yourself! Changed your bedsheets? Treat yourself! Got to 500 words of your 5,000 word essay? Treat yourself! Got out of bed today? Treat yourself!! Talking with a loved one: I think it’s really important to dedicate time in your day to talk to people you love, otherwise it’s easy to feel a bit lost. Even a simple cup of tea with your housemates, or a phone call to a family member is really vital! Colouring: This throwback to childhood is a really great way to focus on one task and it’s really calming whilst listening to music too! (You can find some great free patterns online to print.) PID’S SELF-CARE TIPS; An important thing to remember when studying is that you continue to make time for yourself. If you have a work timetable, ensure that you are allocating time for activities other than revision or assignments. Whether that be seeing your friends, going to the gym or even just making sure you have enough time to cook a healthy meal (keeping a regular sleeping pattern will help too!). Yes studying is important, but you won’t receive the full benefits if you are over-tired and hungry! ANON STUDENTS; -
SLEEP!
-
Take time for yourself; remember to eat and drink!
-
Take some you time. Watch your favourite movie. Put on your favourite clothes. Eat your favourite food.
4.
-
Shopping, and talking to my boyfriend!
-
TOP SELF-CARE TIP: Make tea your best friend.
-
Cleaning and playing with the kids.
-
Having a dance to some of my favourite music!
NHS: MANAGING YOUR OWN HEALTH AND WELLBEING USEFUL RESOURCES •
NHS Self Help leaflet
•
Wellbeing podcasts (Mental Health Foundation)
•
Mindfulness
•
What is mindfulness with Jon Kabat-Zinn (video)
•
Free Buddhist Audio
•
Headspace
•
ACTCompanion
•
Stop, Breathe and Think
•
Mindfulness Coach
•
Nightline: If you require a sympathetic ear for any issues you have, you
can call Nightline, a student-run telephone support line. Since being opened, Nightline has been listening and providing emotional support and information to students every night during term time from 8pm-8am. If it feels as though there is no-one else you can talk to, they are there for you. Telephone (Between 8pm - 8am): 0191 2612905
5.
AVOIDING PROCRASTINATING (Because let’s be honest you’re probably procrastinating right now)
ARE YOU CURRENTLY PROCRASTINATING?
YES
YES
NO
Do you have a lot to do? Do it now!
Ok you keep doing you.
NO
Get off Facebook
Boss it You’ve got this 6.
Check out our sensible study tips Start with the hardest task
POSTGRAD MENTAL HEALTH ~ BY MOLLY HOUGHTON, POSTGRAD STUDENTS OFFICER Undergraduate life is great. You live in this bubble of SU events, tie-dye t-shirts, and socials, but it seems that once you are handed that degree that bubble is swiftly popped. Although it’s not an official diagnosis, ‘postgraduate depression’ is a term used to describe the feelings of anxiety and feeling lost following graduation from the undergrad. When on a postgraduate course, still at university, possibly at a new university all together, this can affect you as you don’t get the bags of freebies, you can’t go to the Welcome Fair because you’re in lecture, and you can’t go to social because you’re in lectures 9am - 6pm and it can suck! That’s not to mention the increased workload. I’VE SPOKEN TO SOME POSTGRAD STUDENTS AT EDGE HILL ABOUT THEIR EXPERIENCES; "I completely underestimated the stress that would come with my postgraduate degree, and this really affected my anxiety during my studies. In times like these, don't be afraid to ask for help, from your family, friends and the university staff; your tutors will understand and help you in every way that they can! It's also really important to look after yourself, celebrate reaching word-count milestones and give yourself well-earned relaxation time away from studying!" “With limited contact time and added outside pressure it's no wonder that 37% of master’s students met the clinical criteria for depression. When embarking on my own masters, I felt the self-doubt about if I could take to next step in my educational journey.” I think a key thing for this is realising you’re not alone, there are loads of graduates in the same boat, probably including a lot of your friends and course mates. SO, MY TOP TIPS ARE: * Don’t take on too much! This is one I know I struggle with, as many of my friends who know me, know I’m constantly busy doing something. Most campuses have a huge variety of activities and societies which can be amazing but also time consuming. Societies can be great places to learn new skills, meet people, exercise, be creative, and generally unwind after a day of studying, but it’s important to balance playtime and work time. See if your SU does any twilight activities between 6-9, I’m working on getting more of these at Edge Hill as they’re a great way to unwind after lecture or placement but don’t run too late that you can’t get any work done. * Keep your work area tidy and separate. It’s amazing how quickly a busy work area can get messy. Having a clean, decluttered work room will help you to feel more organised and make it easier to find the things you need. * Don’t feel guilty about taking time to yourself. If you have a part time job as well as doing a postgrad degree you are going to struggle. If you’re doing a PGCE, working on placement Monday – Friday, then working Saturday & Sunday, you’re going to struggle having down time. My advice is speak to managers about just doing the one weekend day, just having that one day to catch up on work and sleep will help you so much. It’ll also mean you have time to see friends and family.
7.
WEâ&#x20AC;&#x2122;VE
GoT YOUR
BACK! 8.
CARE CONTACTS SU ADVICE CENTRE Numbers; 01695 657327 & 01695 657340 Book an appointment; https://www.edgehillsu.org.uk/advice STUDENT SERVICES HELP DESK: 01695 584554 COUNSELLING TEAM Number; 01695 650988 Email; counselling@edgehill.ac.uk UNIVERSITY LIBRARY HELP DESK: 01695 584286 SAMARITANS: 01704 538038 SELF-CARE APPS FROM MENTAL HEALTH REP, BETHAN HILTON - DAYLIO: This is a mood tracker app, so you can track your mood each day on a scale, add activities and reflect on activities that trigger certain moods. - HEADSPACE: This app is designed to teach you how to meditate and has free options for easy meditation techniques! - SLEEP CYCLE: Sleep Cycle analyses your patterns, and helps to wake you up at the perfect time. It also records any disturbances during the night, which is usually sleep talking for me - oops! - 1 SECOND EVERYDAY: I will admit I haven’t used this much, but I’m saving it for my New Year’s Resolution. Basically, this app allows you to record one second of each day and edits the seconds together into one clip for you to reflect on! It is really good to look back and remember good times, as well as letting you find happy moments in the future to record! 9.
THE SENSIBLE STUDY FLOWCHART Tips from your VP Academic Representation & VP Welfare
WHERE ARE YOU STUDYING
AT HOME/ THE LIBRARY
IN CLASS
TAKING NOTES
ACTIVE LISTENING
READING
REVIEW
PRACTICE
Clear, short notes. Use abbrev. Note interesting research topics or ideas to check out later!
Ask questions both in class & after
Make notes with post-its in a book or in a notebook
Read lecture notes within a few hours of the class
Do practice tests/mock practicals/ rehearsals?
Choose a method that works for you ie: Mind Mapping Bullets points Flowcharts etc.
· · ·
10.
Keep in mind what you know already, and connect new and old info.
Don’t over-do it with the highlighter
Review your notes from the previous lecture before Do reading before each the next one seminar/lecture; don’t just cram before an exam
“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose. You're on your own. And you know what you know. And YOU are the one who'll decide where to go.” Dr. Seuss
11. 12.
www.edgehillsu.org.uk @edgehillsu
/edgehillsu
edgehillsu