SOS SELF-CARE TIPS FOR STRESSED OUT STUDENTS
#EDGEHILLSOS
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SENSIBLE STUDY TIPS
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#EDGEHILLSOS
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USEFUL LINKS FOR SELFCARE
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PROCRASTINATION FLOW CHART
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POSTGRADUATE MENTAL HEALTH TIPS AND TIPS FOR PARENTS
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SENSIBLE STUDY FLOW CHART
7-8. CARE CONTACTS
Hello! Welcome to Edge Hill Students’ Union’s sensible study guide. In this handy booklet you will find a load of resources to help you de-stress when deadlines are looming. January is often a period when students feel most down. Whether it’s the weather, post–holiday blues, or just plain old exam stress, you can often forget about selfcare.
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 we’re running throughout the year, including Crafternoons, opportunities to meet with your Students’ Union for a chat, and guide dogs galore!
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, Molly Houghton <3
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 practising, 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, uniterrupted 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!
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#EDGEHILLSOS MOLLY’S SELF-CARE TIP; Create a self-care plan – little things you can do when you’re feeling overwhelmed - and try to be strict with it. In the past, I’ve found it helpful to split my revision breaks into daily, weekly, and monthly categories. DAILY - this could be anything from giving yourself 20 mins to eat lunch out of the library or away from your teacher marking – to making sure you take your meds. (It’s the little things) WEEKLY – Think slightly bigger. Maybe doing something with friends, like a trip to the cinema, one of our Give It A Go events, or even just a quick lunch! MONTHLY - This can be a real treat day, like a shopping trip or spending a whole day reading. As long as it’s a full day away from work, do as you please! Now, this isn’t something you should beat yourself up about if you don’t stick to it, but try as best you can. If you’ve said you’ll stop working at 9pm, do it…yes, even if you’ve only got 500 words left to do.
LUKE’S SELF-CARE TIPS; Having space to switch off is vital. Make sure you're setting aside specific times and places where you don't focus on work, people, or responsibilities - just on you.
DAN’S SELF-CARE TIPS; Take time out of your day to do something active. Physical activity is usually one the first things you ditch when you’re feeling stressed, but also one of the best ways to help alleviate it.
JOE’S SELF-CARE TIPS; Prioritise the things that you need to focus on and set yourself achievable targets. This means there’ll be a greater sense of achievement at the end of each day. Remember, when you reach your targets, to make some room in your day for some kind of break/treat. A huge one for me was exercise; after exercising I felt a huge rush of endorphins and felt more motivated to crack on with some work!
MAX BEATON (MENTAL HEALTH REP) Taking a day to yourself is totally fine! If you need to sleep, or get out and do something, do it – make sure to pay attention to the things that get you through revision. And remember, it’s okay to take that day without feeling guilty about not doing work.
KATE VICKERS (WOMEN’S OFFICER) "During exam season it's important to practise self-care, I like to treat myself to a long shower, using all my best products to treat myself. I also find it nice to do my hair and makeup even if I'm not actually doing anything, as feeling like you look nice can make a world of difference in my opinion"
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NHS: MANAGING YOUR OWN HEALTH & WELLBEING USEFUL LINKS
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NHS SELF HELP LEAFLET - www.web.ntw.nhs.uk/selfhelp/
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WELLBEING PODCASTS (Mental Health Foundation) www.mentalhealth.org.uk/multimedia/podcasts
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MINDFULNESS - www.getselfhelp.co.uk//mindfulness.htm
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WHAT IS MINDFULNESS WITH JON KABAT-ZINN (VIDEO) www.youtube.com/watch?v=HmEo6RI4Wvs
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FREE BUDDHIST AUDIO - www.youtube.com/watch?v=HmEo6RI4Wvs
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HEADSPACE - www.headspace.com
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ACT COMPANION - www.actcompanion.com
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STOP, BREATHE AND THINK - www.stopbreathethink.com
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MINDFULNESS COACH www.itunes.apple.com/gb/app/mindfulness-coach/id804284729?mt=8
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NIGHTLINE (0191 2612905): If you require a sympathetic ear for any issues you have, you can call Nightline, a student-run telephone support line. Since opening, 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).
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
Check out our sensible study tips Start with the hardest task
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POSTGRAD MENTAL HEALTH ~ BY RHIANNA BLAKELY, POSTGRAD STUDENTS OFFICER No matter how down you may feel or how stressful things can be, there is always someone else who feels the same way. You are not alone with your concerns, and sometimes, just chatting to people – whether they are friends or family - seriously helps
DAWN CHADWICK – TIPS FROM A STUDENT PARENT I’d say get your own treat box put a packet of your favourite biscuits, sweets, and crisps in it, and use it when you need too. Don’t deny yourself a treat when the pressure is on. Take time out for you. If you need fresh air, don’t delay - just go for a walk even if it’s only up the street. Write a plan of all the assignment work and cross reference it to your other commitments. Whether that’s your child’s assembly, sports days, etc. Look at the school holidays as well as your workload so that you don’t feel extra pressure when you have uni work and no childcare. Enjoy family time - don’t feel guilty for not studying when you have a family day planned. Talk to someone likeminded. Often, you’ll find that your worries are the same and they can become a vital source of help and advice if ever you are struggling. Have a phone number to message to chat when you need to.
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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.
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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
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GoT YOUR
BACK! 7.
CARE CONTACTS VP WELFARE: SUVPWelfare@edgehill.ac.uk @EHSUVPWelfare 01695657311 SU ADVICE CENTRE Numbers; 01695 657327 & 01695 657340 Book an appointment; https://www.edgehillsu.org.uk/advice STUDENT WELLBEING: StudentWellbeing@Edgehill.ac.uk COUNSELLING TEAM Number; 01695 650988 Email; counselling@edgehill.ac.uk SAMARITANS: 01704 538038
SELF-CARE APPS: 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!
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â&#x20AC;&#x153;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.â&#x20AC;?
Dr. Seuss
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