BE WELL DO WELL A SELF - CARE ZINE
Welcome
from your officers Welcome to summer term: the best and worst term of every academic year. The best because the sun is back, the days are longer and warmer, and there are fewer (or no) classes. The worst because we have deadlines to meet, exams to revise for, practicals to prepare for, and no matter if it’s the first year of your undergrad or the final months of your postgrad, it’s always surprisingly tough. This Easter we sat down and thought about how we all got through the term, talked about the tips and tricks we were given, and the ones we figured out ourselves. Now, we’ve compiled them all into this handy little zine so that we can share them with you. Let’s be honest; this stuff won’t work for everybody! How you study and look after yourself is a very personal and subjective thing, but the most important thing to remember is not to work yourself into the ground, and to know where to go for extra support if and when you need it. So we hope this little booklet proves useful to you this term, and if not, we hope you think it looks pretty. Lots of love, Eva, Tara, JT & Taylor Goldsmiths SU Officers 2017/18 Ps. Don’t forget to check out goldsmithssu.org/bwdw for events and support throughout the third term.
self-care top tips Basically, self-care is taking time to look after yourself in a positive and healthy way. This can be whatever you want it to be, even something as simple as taking an extra five minutes in the shower to make yourself extra clean.
•
My go-to is watching all the trash TV that I can possibly fit into my study breaks.
•
Call a friend or family member either to catch up or just talk random nonsense.
•
Blast some Dreamgirls or High School Musical and sing along until your voice is gone. Jennifer Hudson, who? (Joking, love you Jennifer)
•
If I knew what I was doing I’d give you a recipe for some DIY face masks, but you should probably Google that instead - or just take a hot shower!
Eva PRESIDENT
•
Make sure you are eating well, it will really change your mood.
•
Try and take breaks from social media/your phone to help clear your mind.
•
Try and eat lunch away from your desk everyday - enjoy the sunshine!
Tara Welfare and Diversity Officer
Taylor Education Officer
•
Sunlight! When I studied in the Library, I always tried to pick a desk near to the windows, so that I was exposed to as much sunlight as possible. It also gives you a view that isn’t just books or more heads on desks.
•
When somebody asks you ‘how’s your work going’, try and refrain from the go-to response of ‘I’m so behind! I’m so stressed!’. As much as it’s good to know we are all in the same boat, try and focus on the things you have achieved that day. Every moment you spend working on your essay is moving you that little bit closer towards the finish line; make sure you celebrate that!
•
Cook real food. This is so easy to forget when there are multiple takeaway options right across from the Library, but it’s so important. This doesn’t mean having to be super healthy either, it just means taking an hour out of your day to focus on something that isn’t deadlines. The process of cooking can be very calming and therapeutic.
•
Content block on anything that won’t help with essays or revision. Social media, news sites, video sharing platforms. I used to give myself 15 minute windows every hour between putting the block on.
•
Socialising is important, I used to go to the pub or to a cafe to meet friends on my breaks. It helped me think about things other than work and relax for a while.
•
Routine helps: find a place that you associate with work/study and try and keep a similar schedule of study each day.
•
I liked to listen to music while I worked but it had to be instrumental and I would never listen to new music. I always found myself getting distracted if I was listening to an album I’d not heard before. The library is not the place to be searching for new bangers.
JT Campaigns and Activities Officer
Where to find Alternative study space on campus
One Minute Revision Snacks Apple and peanut butter bites
Slice an apple, slather slices in peanut butter, and sprinkle with cinnamon.
Banana and peanut butter sandwiches Cut a banana in half lengthways, slather both sides with peanut butter, and sandwich together.
Sweet tortilla wrap
TR
EAT YO’ S E L F
Slather a tortilla with chocolate spread, cut a banana in half lengthways, put it in the centre of the tortilla, and wrap it up. You could pop it in the oven for three minutes for a crispy gooey delicious mess.
Plain yogurt, frozen fruit and honey
Rinse frozen fruit of choice (blueberries, cranberries, raspberries, mango) in a sieve under warm running water for a minute or two. Add to yogurt and sweeten with honey.
CRACKERS
Take plain white crackers, slather them in either cream cheese and cherry tomatoes, or mashed avocado, salt and chilli akes.
How to get the most out of solo study
How to get the most out of group study
•
Study somewhere you feel comfortable and focused - you don’t have to use the Library. It’s important your workspace is somewhere you can work without getting too distracted.
•
Grab your phone and put it far away from you. This is even more effective if you’re in a group - first one to crumble has to get the next round of snacks.
•
If you are committing to a full day’s study session then make sure you’re taking regular breaks every 45-60 minutes. It’s important you get up and stretch your legs to avoid stiffness and muscle cramp, and it’s important to take breaks for food and hot drinks.
•
Spend time doing a mixture of silent study and then feeding back on a topic to the group.
•
Give each other mini quizzes on each subject - answering questions aloud is good way to help you articulate your knowledge.
•
If you’re all studying for the same exam, each person could pick a topic to swot up on, and then share your knowledge by teaching each other.
•
Assessment season can be pretty stressful, so use your group for support as well as study. You could help to motivate each other and take breaks together in order to succeed.
•
•
Try not to look at your phone while you’re working (even for meme relief). Limiting your distractions will make you more productive, and will make looking at Instagram more fun in your breaks. Make your notes something you like to look at using anything from simple colour coding to illustration and drawings, especially if you’re a creative learner. This will help to reinforce what you’re learning in a positive way in your memory, and help create positive associations with what you’re writing.
Where to go for specific help on campus College Wellbeing gold.ac.uk/students/wellbeing The College’s Wellbeing team provide drop-in sessions Monday-Thursday, 2:30-3:30pm and Friday 9:30-10:30am in the Student Centre, which you’ll find in RHB 123. Goldsmiths Dedicated Listeners facebook.com/goldlisteners These are a peer-led groups of student volunteers who provide a listening service for anything you might want to talk about. Their drop-in sessions are between 12-4pm every Tuesday, Wednesday and Thursday in the Breakout Room, downstairs in the Students’ Union. Students’ Union Advice for independent support goldsmithssu.org/advice Our advice team provide confidential, nonjudgemental, independent and free advice. They provide specialist support on academic issues including concerns about your university experience, formal complaints and appeals, disciplinary hearings and academic misconduct investigations. The Snugs (RHB 219 and PSH 332) The Snugs are opening in the summer term for all students who want a quiet space to relax and destress during deadlines. They’ll have colouring, board games, and quiet spaces just to sit and have a cup of tea.
Questions to ask yourself on a stressful day Have you had anything to eat today? It might be easy to go for snacks all the time, but it’s so important to have a real meal away from your desk. Have you had some water? Have a glass right now, and always keep a bottle by your side. Have you gone outside? Stretch your legs, find the nearest patch of green and just take a walk. Have you had a shower? If you can’t remember the last time, stop what you’re doing and get up now. When was the last time you had a conversation with someone about anything other than work? If you’re working with others, take a break together. If you’ve been doing solo study, call a friend, family member or drop by some of our events throughout the month - you can find them on our Facebook page (Goldsmiths Students’ Union) or at goldsmithssu.org/bwdw. When was the last time you had an early night? Trust in the old saying that you should have a minimum of eight hours of sleep each night. When was the last time you had a hug (or offered one to someone else)? Sometimes all we need is a hug from someone we know and trust - don’t be afraid to ask for one.
Master the art of napping The Power Nap
(10-20 minutes) Best for getting straight back to work.
The NASA Nap
(26 minutes) Proven by scientists to improve alertness by 54%.
The Slow-Wave Sleep Nap
(60 minutes) Helps cognitive memory processing, and remembering places, faces and facts. Perfect for revision.
The Full Sleep Cycle Nap
(90 minutes) Helps creativity, emotional memory, and procedural memory. Best before a big deadline or test.
Ideal nap time: between 1pm and 4pm Ideal nap position: slightly upright, avoiding deep sleep. Ideal nap light: dim to dark, to stimulate melatonin.
HELP LINES
If you’d like any confidential, non-judgmental support via the phone, here are some helplines you can access at any time. Nightline Phone: 020 7631 0101 Instant Message or Skype: nightline.org.uk Confidential listening, support and practical information service run by trained students for students in London universities, about any issue - big or small. Saneline sane.org.uk Confidential service providing emotional support and info to anyone affected by mental illness, including family, friends and carers. Phone: 0300 304 7000 (4.30pm – 10.30pm daily) NHS 111
Samaritans
24-hour free expert health advice and info.
samartians.org 24-hour free confidential listening service.
Phone: 111 In an emergency or crisis always call 999.
Phone: 116 123 Email: jo@samaritans.org
The inspiration for this zine came from seeing all of the beautiful resources that Scarlett Shaney, the previous Welfare Officer at Arts SU, created for students at her union and for NUS’ Women’s Campaign. Thank you Sarah Cochrane, our Union designer, for creating such amazing pages. Thank you to Imogen Adie for being the best all round communications manager, and sending the officers lots of email reminders about writing their self-care tips.