S S STRESSED OUT STUDENTS
SURVIVAL GUIDE
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DE-STRESS WITH MDX SOS SURVIVAL GUIDE Watch out for these activities happening across campus this exam season! We have a load of events happening over May and June aimed to both aid you with revision and to provide fun breaks to keep you from becoming Stressed Out Students.
KEY DATES DATE
TIME
LOCATION
ACTIVITY
1ST MAY
12 - 2 PM
MDX House Corridor
MDXSU Advice
1ST MAY
10 - 5 PM
Sheppard Library Lobby
S.O.S. MDXSU Stall
3RD MAY
10 - 11 AM
Sunny Hill House Garden
Exam Stress Drop-In Sessions
3RD MAY
12 - 2 PM
MDX House Corridor
MDXSU Advice
8TH MAY
12 - 2 PM
MDX House Corridor
MDXSU Advice
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2 - 3 PM
Sunny Hill House Garden
Exam Stress Drop-In Sessions
10TH MAY
12 - 2 PM
MDX House Corridor
MDXSU Adivce
14TH MAY
2 - 3 PM
Sunny Hill House Garden
Exam Stress Drop-In Sessions
15TH MAY
12 - 2 PM
MDX House Corridor
MDXSU Advice
16TH MAY
11 AM - 4 PM
The Quad
GradStock (Careers Fair)
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7 PM - 3 AM
MDX Hendon Campus
Summer Shutdown
TH
MAY
TH
MAY
REOCCURRING WEEKLY SESSIONS
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DAY
TIME
LOCATION
ACTIVITY
Tuesday
12.25 PM
Meet at The Fitness Pod
Jogging Session
Wednesday
1.30 - 2.30 PM
Fitness Studio
Mindfulness
Thursday
6.45AM - 8.30PM
Barnet Copthall Pool
Swimming
Anytime
ANYTIME
Front of MDX House
Table Tennis
Anytime
ANYTIME
Bouldering Wall
Bouldering
Anytime
ANYTIME
Hoop to front of MDX House
Basketball
Friday
4 - 7 PM
SU Community Garden
HIVE Society Gardening
Find out more about all these events at www.mdsx.com/events
Hi Everyone! I am Raquel, your current Vice President for Health & Education and Science & Technology.
I am Raquel and I am your current Vice President, for Health and Education, Science and Technology. Before starting this role, I was both an international and a commuter student who never really engaged with the university outside of studies but then I went on to join a sports team and became employed by the Student Union.
My University experience is not going to be the same at everyone’s, but we probably have one thing in common – we spend so much time in the library, we forget to look after ourselves, which can affect our studies. Some of us struggle to submit our assignments due to the overwhelming number of deadlines in the short space of time – wishing our diploma will be waiting for us at Graduation. April and May are stressful months – however, it can be less stressful if you have all the information you need in one place. So, I hope this guide can provide this for you, along with some general exam advice. As your Vice President and a graduate student, I can tell you that all those days in the library are worth it. I wish you all the best of luck through this time and massive congratulations to everyone graduating this year! If there is anything that the Students’ Union can help you with, don’t hesitate to contact either me or any of the other officers - we will be in during the whole summer. I hope you have a lovely summer!
Raquel Marques Vice President, Health & Education and Science & Technology R.Marques@mdx.ac.uk 3
CONTENTS
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Revision Tips
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Plan Your Revision
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Study Space
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On the day
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Extra Support
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Individual Exam Adjustments: IEAS
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Take Care of Yourself
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Wellbeing, Support & Advice Network
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REVISION TIPS GET ORGANISED Plan which topics you intend to revise and create a revision timetable that is realistic and flexible, to account for any unexpected changes. Review the course material and clarify any questions you have. Most importantly, make your own priorities clear and don’t compare yourself to your peers. One of the key reasons we feel exam stress is because we compare ourselves to others. It’s important not to forget that your exam results are just a small part of who you are.
STUDY IN WAYS THAT WORK FOR YOU Some of us aren’t morning people and not everyone finds themselves most productive in the Library. There’s not best place or time to work, so let revision work around you! Even the best made revision plans can be disrupted with unexpected events, so make sure you add in some spare time to pre-empt these changes.
MAKE THE MOST OFF THE RESOURCES AVAILABLE Practising on past papers is one of the most effective forms of revision. Previous Exam Papers are available on the Exam Paper Database via the My Library section of MyUniHub. If the required exam paper is unavailable, contact your Module Tutor. On many courses, similar themes are revisited in exams each year, so it is useful to get a feel for what markers may be looking for. Reviewing the course materials and going over questions that have been asked throughout the year should stand you in good stead. 6
ASK FOR HELP
TALK TO PEOPLE Just because it‘s Summer Term doesn‘t mean academics have left. Talk to people whilst they’re still here, if you have questions for your lecturers or class teachers then get in touch with them. Make sure you use revision classes or lectures being offered. Although independent study is important it can also be incredibly useful to discuss topics with classmates, sharing ideas and resources.
Don‘t be afraid to ask for help or support! The exam period can be stressful, so if you need help make sure you get it. The University has its own counselling service and MDXSU provides independent advice. You can find more information about these services on Page 13.
You can find some of these sessions on page 2.
TAKE BREAKS No one can study all day effectively, and psychologists say we can only concentrate for 30-45 minutes. Ensure that you are eating and drink plenty of water for productivity. Exercising is one of the quickest and most effective ways to de-stress. Fresh air will clear your head and perk you up. Even a short walk will do. Your routine is important for managing your mental health. While you may need to cut back on social activities during exam periods, it is important that you keep some of your routine, especially when things get stressful. This can be phoning home, meeting friends for dinner, taking time to play sport or watching a film. Go to page 9 for a revision timetable to help you plan in your breaks. 7
GET ORGANISED Try plotting your day and stay organised to make the most out of your revision time. You can use the revision timetable below to plan your exam prep. The average person can only focus for 45 minutes at a time, allowing you to work hard but still kept alert.
TIME 9 - 9.15
MONDAY
TUESDAY DECIDE ON YOUR GOALS
SESSION 1 10 - 10.45 SESSION 2 11 - 11.45 SESSION 3 12 - 12.45 LUNCH SESSION 4 13.30 - 14.15 SESSION 5 14.30 - 15.15 SESSION 6 15.30 - 16.15 SESSION 7 16.30 - 17.15 SESSION 8 17.30 - 18.15 18.15 - 18.30 8
REVIEW YOUR PROGRESS
This timetable is split into eight 45-minute sessions, with 15-minute breaks in between. We‘ve left space for you to set out and review your revision goals, but remember this template is just a suggestion. Feel free to adapt it however works best for you!
WEDNESDAY
THURSDAY
FRIDAY
FOR THE DAY
BREAK
AND PLAN FOR TOMORROW
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STUDY SPACE Study space on campus can fill up quickly and during exam time it can seem as if there is nowhere to work. Below is some useful information on the best study places on and off campus.
SHEPPARD LIBRARY Finding a study space in the Library come exam time can be difficult, so try getting there earlier in the day to set up your revision space. If you are a night owl, Costa Coffee in Sheppard Library is now open until 10pm every day and the Library itself is open 24 hours, with Library staff always on-hand to help.
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ELSEWHERE ON-CAMPUS Make the most out of the many other available places to study on campus. Try out the Library in Williams Building if you’re looking for a new revision space. It’s only open on Monday to Friday from 7:30am to 6pm but is still a great alternative. The Grove and the Ritterman buildings also provide comfortable communal areas where you can study and peacefully eat your snacks without the prying eyes of the Library staff.
AWAY FROM MDX Sometimes it can be useful to revise away from campus – many places in London welcome students and design their spaces to accommodate you. The British Library has one of the greatest collection of books than anywhere else in the world and students can study and/or join for free. Starbucks in Golders Green is a popular place for MDX students looking for a fresh study space, with plenty of plug sockets available. The Park - when the sun is out, why not do some revision outside? With lots of parks close at hand, try out Sunny Hill Park or Hendon Park. 11
ON THE DAY Exams can be intimidating, especially if it’s your first time sitting them at MDX. To put yourself in the right state of mind, here is some key information on what you can do to ensure that everything goes as smoothly as possible.
WHAT TO KNOW IN ADVANCE Ahead of exams, have a look over the regulations, available on UniHub (www.unihub.mdx.ac.uk/your-study/exams/exam-regulations). It’s essential to familiarise yourself with your exam timetable, especially timings and which rooms the exams will take place – know your route too, so there are no surprises on the day!
WHAT YOU NEED First things first, ensure you have all the materials you need; pens, pencils, highlighters, and a calculator if permitted. Don’t forget your Student ID, which you should place on your desk once seated. If you forget your University ID card you MUST bring alternative photographic ID into the exam room and obtain an exam pass from UniHelp. These must both be placed on your desk. All mobile phones must be switched off and can be placed under your desk, along with any other valuables you have brought. You may NOT take food/snacks or drinks to your desk other than clear bottles of water with the label removed. If your bottle has a label, please remove it before the exam starts. If you need food or other types of drink for medical reasons, please advise an invigilator before the exam starts.
WHAT TO DO Once you arrive at the exam location, take the time to try and relax before you go in. This one is far easier said than done, but implementing your own coping strategies, such as breathing exercises, can be an invaluable way of combating exam anxiety. Exams can be stressful and your Students’ Union is here to advice and support you through it – together we can make the process easier. Pop into MDXSU if you need support. 12
EXTRA SUPPORT There are all kinds of support available to you on and off campus, from the MDXSU Advice service, to the University highly skilled Counselling & Mental Health team, dedicated to supporting students during stressful times. If you prefer to access support services online, download SilverCloud App on your phone. Read on for more on these. UNIVERSITY COUNSELLING
STUDENTS‘ UNION ADVICE SERVICE
• One-to-one counsellings/ psychological therapy
The MDXSU Advice service offers independent advice on a range of academic issues, providing nonjudgmental, confidential and unbiased advice. You can schedule a meeting, which will take place at MDXSU (downstairs in MDX House), where you will speak to an advisor in a confidential space. You will be asked to talk about your situation and advised through the process of an appeal or complaint – you’ll also have the chance to ask any questions you may have.
• Mental health support and casework
MDXSU Advice Service offers advice and support in:
The Counselling and Mental Health service available to all students, provides wellbeing support and confidential counselling services to help you manage the challenges affecting you emotionally and/or psychologically that you might face whilst studying. The Counselling & Mental Health team is made up of counsellors and psychological therapists, offering:
• Group workshops, addressing issues such as starting university, stress management, overcoming procrastination and psychological blocks to study • Referral to other services where appropriate When contacting the Counselling team, you will receive an email within 3 weeks about booking in an appointment. Sometimes these emails can go into your Junk folder, so please check there regularly. Sunny Hill House, Middlesex University The Burroughs, London NW4 4BT For more information please email at: cmh@mdx.ac.uk or call 020 8411 4118
DROP-IN SESSIONS The Counselling and Mental Health Team offers a drop-in service if you are feeling distressed, anxious or have a concern you would like to discuss. Come and talk to the professionals at Sunny Hill House at 2pm, Mondays to Fridays - no need to book an appointment. For general enquiries and information, contact the Counselling & Mental Health Team at: cmh@mdx.ac.uk
• Making an appeal to the University
• Making a complaint to the University
• Responding to an allegation of academic misconduct
• Representing yourself at a University disciplinary hearing To organise a meeting with your Students‘ Union Advice team, email studentadvice@mdx.ac.uk or call: 020 8411 6450 or go to page 2 for the next drop-in sessions. To find out more information visit www.mdxsu.com/ advice
SILVERCLOUD Middlesex University is now offering SilverCloud to all registered students and staff, a free online selfhelp service to help anyone experiencing a variety of emotional challenges. SilverCloud offers secure, immediate access to online CBT (Cognitive Behavioural Therapy) programmes, tailored to your specific needs to support you in setting yourself goals, problem solving and building up your life skills. These programmes have demonstrated high improvement rates for depression and anxiety. It’s flexible – access it anywhere, on your computer, tablet or mobile phone and work at your own pace. It‘s easy to use - interactive tools and activities make your experience interesting and motivational. Sign up to SilverCloud today at mdxwellbeing. silvercloudhealth.com/signup
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EXAM SUPPORT INDIVIDUAL EXAM ADJUSTMENT SERVICES (IEAS) IEAS are intended for disabled students and those with a long term medical and mental health conditions, or specific learning difficulties, aimed to help all students reach their full potential under timed assessment conditions. If you feel like you may face difficulties during examinations due to a disability or injury and have not been previously assessed, YOU MUST contact the Disability Support as soon as possible. Disability Support Service +44 (0)20 8411 4945
disability@mdx.ac.uk
Once you’ve been assessed by the Disability Support Service and confirmed that you are entitled to provisions for your exams e.g. extra time and/or use of a PC - you will be emailed to your Student account on what these arrangements are. You must go to the exam venue that is advised in the email, and not the venue that is shown in your Exam Timetable as you may not receive your provisions. Examples of individual exam adjustments and accommodations are;
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•
Extra time
•
Taking your exam in a room with a smaller number of students
•
Being able to bring food/drink/medication into the exam room
•
Use of specialist equipment (e.g. ergonomic keyboard)
•
Use of a computer
FIT TO SIT The Fit to Sit policy means that by entering the exam room, it can be seen as a declaration that you‘re fit to sit your exam under regular conditions. If you are feeling poorly, it’s advisable that you consider whether you really are well enough to sit your exam. If you can‘t attend an exam (e.g. due to falling ill on the day) you will need to complete a deferral form and submit to UniHelp before the end of the examination period. If you are unable to sit your exam due to illness you need to obtain a note from your Doctor to verify that you are unwell. You will be given an opportunity to sit the exam(s) that you have missed at the next available assessment opportunity. You can check on your Learning Profile on MyUniHub.
DEFERRING YOUR EXAM If circumstances beyond your control (such as illness) prevent you from completing an exam, you may be able to apply for deferral. If you have exceptional circumstances that prevent you from meeting an assessment (e.g. coursework, presentation) deadline/attending an examination, you may be entitled to a short extension or deferral of assessment. A deferral of assessment is the postponement of the date you are due to submit an assessment or sit an examination until the next opportunity and without penalty. To find out more about deferral and to view how to apply visit www. unihub.mdx.ac.uk/your-study/assessment-and-regulations/extenuatingcircumstances
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TAKING CARE OF YOURSELF During exam time it is really important to make sure you are looking after yourself and making time for self-care. This can be anything from reading a book to going for a run. Whatever will help you! Below are some self-care suggestions for you to try out.
SELF-CARE ACTIVITIES •
Sleep in a couple of extra hours this weekend
•
Pick an outfit that makes you feel good
•
Go to bed early tonight and make sure you get at least eight hours sleep
•
Sit in a coffee shop and read or people watch for an hour or two
• Take a long bath or shower •
Make time for exercise
•
Bake something just for fun
•
Eat something nourishing and healthy today
•
Do something creative
• Watch a film with friends •
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Go for a walk in the sunshine
YOUR PERSONALISED SELF-CARE PLAN Pick different self-care activities from suggestions on the previous page or make up your own and fill in the boxes below to create your personalised self-care plan.
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WELLBEING, ADVICE & SUPPORT NETWORKS UNIVERSITY SERVICES The Counselling & Mental Health Team
STUDENT SERVICES MDXSU Advice team
cmh@mdx.ac.uk
studentadvice@mdx.ac.uk
020 8411 4118
www.mdxsu.com/advice 020 8411 6450
Disability Support & Dyslexia Service disability@mdx.ac.uk +44 (0)20 8411 4945
UniHelp This is your student helpdesk, situated on the ground floor of the Sheppard Library. It brings together all face-to-face support for general student enquiries in one location at the Hendon campus. Help desk Advisors can provide information and support on all aspects of the University including: • Your student record and programme of study • Sources of academic support • Money and welfare services • Library, IT and information enquiries • Access to other University services In addition to answering general enquiries, the UniHelp Desk have a team of specialists available to answer your specific queries during core working hours (usually 9am – 5pm, Monday to Friday). Depending on the time of year, there may also be dedicated counters for immediate specialist advice 020 8411 6060 (UK) 0044 208 411 6060 (International) Opening times: Monday – Friday, 8:30am - 9:30pm (GMT) Saturday - Sunday, 11am - 6pm (GMT) After 6pm is the least busiest time to call.
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SABBATICAL OFFICERS Your Sabbatical Officers are elected students who campaign and represent you full-time. They are paid and work on issues you care about. If you want to find out more about what they are up to, get in touch: Ben Edwards MDXSU President b.edwards@mdx.ac.uk Joe Cox Vice President Art & Design and Media & Performing Arts j.l.cox@mdx.ac.uk Erica Ramos Vice President Business and Law e.ramos@mdx.ac.uk
Raquel Marques Vice President Health & Education and Science & Technology r.marques@mdx.ac.uk
SCHOOL VOICE LEADERS
STUDENT VOICE LEADERS
Your six School Voice Leaders are elected to represent students within their respective Schools: Art & Design, Media & Performing Arts, Business, Law, Health & Education and Science & Technology.
There are hundreds of Student Voice Leaders at Middlesex University. They each act as the main voice of their year of their course, representing their fellow students and fighting for changes that students want to see.
Your School Voice Leaders are here to campaign on your behalf, represent you, listen and point you in the right direction within their specific remits. Their work is part-time and are elected annually by students in our MDXSU Elections during FebruaryMarch each year. You can find them at www.mdxsu.com/schoolvoice-leaders
The Student Voice Leader for your year of your course will be a key link between your classmates, the University and the Students‘ Union, and attends key meeting with University students to discuss what changes should be made to improve your course. To find out more visit www.mdxsu.com/voiceleaders/faqs
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This guide is full of information to help you through exam season including tips to de-stress, revision ideas and how to get extra support. If you have questions about your exam or need more support, you can get help here:
FOR EXAM RELATED QUERIES UniHelp 020 8411 6060 (UK) 0044 208 411 6060 (International) Opening times: Monday - Friday: 8:30am - 9:30pm (UK) Saturday & Sunday: 11am - 6pm (UK) After 6pm is the least busiest time to call. Face to Face: Come and see us in the Sheppard Library, Hendon Campus. Current opening times (UK only): Monday – Friday, 8:30am - 9:30pm (GMT) Saturday – Sunday, 11am - 6pm (GMT) Or visit UniHelp Online to submit a query.
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FOR SUPPORT The Counselling & Mental Health Team cmh@mdx.ac.uk 020 8411 4118
MDXSU Advice team Studentadvice@mdx.ac.uk www.mdxsu.com/advice 020 8411 6450