Welcome to your Stress Less Guide! We are sure you will agree, being at university can be an amazing experience. There are so many different activities, sports and experiences you can get involved in Uni is great but at times it can be a stressful experience. Common student stresses can include the amount of study you need to fit in, money worries, relationships & cultural. These are things that can affect everyone in different ways.
A report carried out by NUS found that 80% of students suffered from stress at some point at university, so if you are feeling a under pressure remember, you are not the only one. This year your Students’ Union is hoping to help you to take time out, seek advice if you need it and make sure you enjoy your University experience. We are putting on activities each month to make sure you relax, have a break and catch up with your friends. Make the most of your time at University, we know it’s stressful at time but the fun parts far outweigh the difficult times.
Contents Key Contacts What is Stress? Top Tips MGA: Wellbeing Guide to Stress and Exercise Extenuating Circumstances
Special thanks to: Plymouth University Complaints & Appeals Office Grace Anderson Counselling and Personal Development Service UPSU: Advice MGA:
What is Stress? As students you can be juggling a lot! Studying, employment, assignments, societies, sports, and volunteering as well as figuring out what your next steps are.
Key Contacts Within the University: • Your Faculty Office • Personal Tutor, School Support Tutor, Dissertation Supervisor • Disability Assist (Roland Levinsky Building, Room 011) • Counselling Service • University Chaplaincy • UPSU: Advice Centre (1st Floor of the Students’ Union) • University Medical Centre • Complaints and Appeals Office (4th Floor of the Nancy Astor Building) • Counselling and Personal Development Service (Learning Gateway, Roland Levinsky Building, Ground Floor)
Of course, there is socializing as well as making sure you keep in contact with all your friends and family back home. Student life can really be quite hectic and balancing everything really is quite hard! Sometimes you may feel under pressure and feel you have too much to do. Sometimes we just become ‘so stressed!’ However, not all stress is bad. In fact as students we often need a bit of stress to motivate us to get our work done and achieve our goals. But be careful, don’t burn yourself out. Situations can become overwhelming or fall beyond our control, resulting in ‘distress’. Distress can be damaging to both your physical and mental health. If you or friends suffer from high levels of stress then there could be underlying reasons such as medical conditions or unresolved feelings about past events. If so, make sure you talk to someone. It’s always helpful to share your experiences and thoughts. As they say ‘a problem shared, is a problem halfed.’
Top Tips If you are finding things are getting just a little bit too much here are some Top Tips:
1. Don’t put unrealistic pressure on yourself
6. Exercise
...it will take your mind of things and help you feel great!
7. Try not to go and party all the time ...drinking too much can really effect your mood.
...no one is perfect all of the time.
2. Make a To-Do List
...of small, manageable tasks and tackle them one at a time.
3. Talk to someone
8. Try taking deep breaths
...maybe attend Yoga, Pilates or meditation classes to help you get a technique.
9. Find a deal
...friends, family, UPSU: Advice or to the Listening Posts in RLB.
...on one of those many voucher websites and take yourself off for a spa day.
4. Have a rest
10. Cut down on Computer/ TV time
...make sure you are sleeping enough, never under-estimate the power nap!
5. Eat lots of healthy food ...like fruit and veg, maybe grab a delicious smoothie.
...it can stop you from sleeping and acts as a procrastination tool to actually getting things done!
Guide to Stress and Exercise As a student completely avoiding stress is impossible so ensuring a good work-life balance is crucial. Effective time management, understanding your workload, support networks and staying active are all effective strategies. This is where MGA: can help…
MGA: offers a range of activities and experiences that cater for all abilities. Why not try something new? Although daunting at first learning a new skill can increase confidence, self-esteem and help lower the systems associated with stress. Asking a friend to join you can help to reduce anxiety and the social aspects of sport can be just as beneficial as the physical. Contact the MGA: Team who can help to provide support, motivation and help find the right activity for you.
Physical activity acts as an antidote to the effects of stress by utilising excess hormones and producing more endorphins. Endorphins are the brains ‘feel good’ neurotransmitters which can naturally boost your mood and reduce the negative effects of anxiety. Physical activity can provide a distraction from day to day stresses, enhance energy levels and improve sleep quality leading to less tension and mental fatigue. Many advocate running or yoga, others martial arts and some swear by the comradery of a team sport; and they’re all right. The key is in being active, not the type of activity. Start small by trying 1 activity per week, adding just a little physical exercise to your weekly routine can have a profound effect on your mental and emotional health. A great starting point will be to look at the range of subsidised sessions offered by MGA: and see if any of them appeal to you. Rather than a focus on serious competitive sport
Key Contacts upsu.com/sports/MGA Sarah.winn@su.plymouth.ac.uk Jake.read@su.plymouth.ac.uk
Follow us on Twitter! @UPSU_MGA
Extenuating Circumstances Lots of students will go through their time at University and study without any problems which is great but unfortunately there are times when students face difficulties that affect their academic work. Please do speak to someone in the University as soon as possible if you are facing any difficulties as they will be able to advise you on your next steps. This may be someone from UPSU: Advice, your personal tutor or someone from the University Medical Centre. Understanding extenuating circumstances is important if you face a difficult time hopefully they are explained below. Students who have on-going disabilities or chronic ill health should be supported by Disability Assist, based in the Learning Gateway, Roland Levinsky Building who can advise you and provide support. However, when something happens that perhaps you weren’t expecting, such as a temporary acute condition, for example a broken wrist or short-term health or personal problems such as hospitalisation or bereavement, these can cause a significant impact. This can have a effect on your ability to complete your academic work. This is when you need to submit extenuating circumstances. You can submit a claim for extenuating circumstances to cover late submission of work, non- submission of work or non-attendance at a time specific assessment, e.g. examination, test
or field-trip for up to 10 working days after the assessment. You must provide supporting evidence for your claim of extenuating circumstances to be approved. Therefore all evidence you provide must be specific about the nature, timing and severity of the problem. If possible provide an independent assessment of the effect the problem had on you. Accepted evidence includes: - A doctor’s note - A police report - Solicitor’s letter - Letter from your counsellor - Collaboration from the University Chaplaincy or a University Staff Member (e.g. Personal Tutor) with whom you have been in contact with whilst having difficulties. If you submit a piece of work, sit the exam or attend your field trip, you can no longer claim for extenuating circumstances as, in the act of doing the assessment, you have declared yourself fit to do so. The only time these claims would be considered is if it was a circumstance which was diagnosed after the deadline, for example a mental health illness. So make sure if you are ill, you are sure you can gather the evidence and do not submit your work! Remember: As a result of valid extenuating circumstances you will be offered the chance to improve your marks by re-assessment. Your marks will not be amended as a result. For more information regarding extenuating circumstances visit: http://bit.ly/1wVbYNL
:Advice
free confidential independent advice
come chat to us about: Academic Issues Student Finance Consumer Welfare Benefits
Debt Problems Housing Legal Advice