ADVERT
Hi guys and welcome to the Feel Good Guide. The next few months can be very stressful… fact. Here at the Students’ Union, we thought we’d roll out our Feel Good campaign again to make sure everyone gets through the next few months with as little unwanted stress as possible! This guide should provide you with practical hints and tips to make sure you realise how changes to a few simple things – say eating the right food, exercising and sleeping well, drinking water instead of caffeinated drinks – can have a massive difference in terms of your happiness and mental wellbeing. There will be a stall in the Library with freebies being given away, a wealth of advice and info going up on our website (www.warwicksu.com/feelgood), and more, to ensure you all get that Feel Good factor before summer rolls around..
Week 3 –Exercise Week 4 – caffeine vs sleep Week 5 – healthy eating and drinking week 6 - de-stress
00
00
ADVERT
top ten ways to destress
1. GET ORGANISED Physical clutter reminds us of things that need to be done. Therefore taking five minutes at the end of every day to clean your work space and write a to-do list for the next day will make your morning a lot less stressful and means you can find what you need straight away. 2. Learn to say no We've all been influenced by people in our life who tell us we should do this or we ought to do that, and we may end up living a life that others have decided for us. Don’t feel pressured to go out when you’re busy or commit to things that might disrupt your study plans. You’ll be much happier if you can take control of your time and keep on track with your revision.
3. Laugh out loud Believe it or not but laughing really does make you feel better instantly. Laughter activates your body's stress response, then quickly cools it down, leaving you relaxed and full of endorphins (but remember to keeps those laughs to a minimum in the Silent Study Areas of the Library).
4. Feel good environment Make sure your body and mind know the difference between work and play by separating your work and sleep area.
5. Be realistic Don't try to be perfect - no one is. And definitely don’t be scared to ask for help to clear up any uncertainties. 6. A problem shared is a problem halved Don't keep your fears, hopes, anxieties and anticipations to yourself. Talk about your work project, share your worry and verbalize your frustration with a good friend or family member. Talking things over always helps put issues into perspective, and you won't feel so alone with the problem. 7. You time Remember to take time for yourself and incorporate ‘you’ activities into your day. You'll be more successful in actually doing ‘you’ activities when you give them a time and place on your calendar. 8. Breathing It sounds too good to be true but deep breathing is a great on the spot relaxer. Close your eyes and begin
with a deep breath, pushing your abdomen out as you fill your lungs with air. Inhale gently through your nose. You can exhale either through your nose or through your mouth. Sit quietly and breathe for ten completed breaths. This is usually enough to get you back on track, but you can sit and breathe for as long as you need to. 9. Stretching This can be simply moving your head to each side and up and down, slowly. You can then shrug your shoulders up toward your ears and then let them relax. Next, you can move both arms across your chest, crossing over each hand alternately. Then, move your shoulders back toward your spine. If you have been working on a computer for a long time, you should also put your palms together as if in prayer and press gently. This will relieve tension in your wrists. 10. Mini Self Massage This de-stressor can make you feel wonderful even though the technique is really quite simple. With the thumb of one hand, massage the palm of the other hand. Make small circles with your thumb, working every area of the palm, and eventually work your way up each finger. Switch and do the other hand.
beating exam stress 1) Take a step back Exams bring out the best in some people, and the worst in others. But at the end of the day its true what your parents say… you can only do your best – and your best is all that you can do.
5) The basics As well as all the above don’t forget to get enough sleep, eat properly, drink plenty of water and take regular exercise. It sounds too simple to be true but it really will make revising and focussing a lot easier.
2) Be organised If you find out exactly what you’re facing, you can work out a plan for dealing with it, and this will go a long way towards putting your mind at ease. Make sure you know how you will be examined, and what you’ll be examined on. If you can, get a copy of the syllabus and past exam papers. Catch up with anything you've missed, so that you’ve got all your notes up to date.
6) Study groups Think about getting together in a study group with some friends off your course. It can help with revision and give you an opportunity to talk to each other about what is worrying you, letting off steam and reducing tension. Just make sure it doesn’t turn into a gossiping session.
3) Plan a timetable Take time to plan a revision timetable that’s realistic and still flexible in case it all goes pear shaped. Also make sure that your revision timetable is linked to your exam timetable, so you revise subjects in the right order. In planning it, give yourself clear priorities and try to balance your revision with other demands on your time – meals, sleep or other commitments, as well as time for relaxing. Identify your best time of day for studying. 4) Its all about units One way to structure your work might be to divide each day into three units (morning, afternoon and evening), giving you a total of 21 units per week. Estimate how long you think it will take you to revise each of your topics, allowing more time for things you find most difficult, and divide the topics up between the units. However everyone needs time off and it’s important you have some sort of fun to combat the term three blues. Always leave yourself a minimum of six units of free time for sports, social time and hobbies per week.
7) Take a break There is no way your brain can concentrate at full capacity for hours on end and you will just end up being unproductive. To make sure you are not wasting time and effort it’s vital that you take a quick break in-between revision - don’t try to study for longer than 45 to 60 minutes at a stretch. Set your alarm clock for about an hour, work solidly in that time with no faffing and then take a 5 minute break – whether it be going for a walk, texting a friend or grabbing some water. However remember that if you are working in the library and you leave your study space for longer than 30 minutes you personal items will be cleared to free up space for someone else. 8) Facebook is the devil Fitfinder may be the best thing since sliced bread, but procrastinating comes pretty close to educational suicide at this time of year. Most of us could do a back-on-an-envelope calculation and see how long we spend on Facebook, and be horrified. Try and ration your procrastination (whatever flavour it is) by only allowing yourself five minute chunks at a time. Don’t let the Wikipedia Game or last night’s photos steal your day away.
Do you think the library is either too loud or too quiet? Quick solution…….make sure you use the areas properly! - Revise with friends in a group study area or use the Learning Grid. - If you like complete silence use one of the Silent Study Rooms on the Floor 2 Library Extension. - If you wish to drink coffee or eat a sandwich while you work use the Learning Grid or Library Floors 1 and 2. - If you wish to use a laptop find a study space in the laptop area. - Study in different places at different times of the day e.g. use the Library, Learning Grid and maybe even outside if its sunny. -Do not chatter loudly in the Silent/Quiet Study Areas. - Don’t leave any of your valuables unattended and be careful if you nod off at your study space. Thefts in the Library do happen and that includes your revision notes and laptop with all your work on it. - Do not eat on the upper floors. Many students find crunching, rustling and food smells distracting. - Remember when your exams are finished others are still trying to revise, so celebrate somewhere else, not in the library!
ADVERT
sleep Sometimes we incur a ‘sleep debt', making us tired and irritable, unable to concentrate or to function properly. It stops once the debt is paid off. Things that may disrupt your sleep pattern
• too much stress
• ill-health or physical pain
• emotional difficulties, including anxiety and depression
• overusing alcohol, tobacco and caffeine
tips to help you sleep 1) Establish a regular routine. Go to bed only when you're tired and get up at the same time each day. Avoid napping during the day. 2) Check your sleeping arrangements. Think about comfort, temperature, light and noise levels. 3) Learn to de-stress before bed. Dismiss nagging thoughts by writing them down. Have a warm bath, practise a relaxation technique, or listen to a relaxation tape. (But don't read or watch television in bed.)
caffeine Caffeine – The Issues • Caffeine increases mental alertness and concentration and can improve performance. However, too much caffeine (and this will be a different amount for each person) has been found associated with: anxiety, cravings, depression, emotional instability, insomnia, mood swings, nervousness and premenstrual syndrome (PMS). • Regular tea and coffee drinkers may be confusing the mental boost apparently provided by their favourite cuppa with the affects of avoiding the unpleasant caffeine withdrawal symptoms. Caffeine dependency can be acquired with as little as two or three cups drunk daily. A normal dose of caffeine is about 50 mg to 200 mg. Caffeine works best when you take it on an intermittent, off-and-on basis. Caffeine and Sleep Don’t Mix Caffeine can have a disruptive effect on your sleep. The most obvious effect is that it can make it hard for you to fall asleep. This will reduce your total sleep time. Caffeine also can reduce the amount of deep sleep that you enjoy and sleep is so important especially during exam time. At high doses, caffeine can produce these common side effects:
4) Don't eat late. Avoid rich, spicy or sugar-rich foods, red meat and cheese. Choosing wholemeal, low-fat, magnesium-rich foods (green salads, broccoli, nuts and seeds) may encourage sleep, as may drinking hot milk and honey.
• Diarrhoea
• Sweating
5) Get enough exercise, so your body will be naturally tired.
• Nausea
6) Don't stay in bed. If you can't sleep, get up after 20 minutes and go through your relaxation routine again.
• Increased heart rate
7) Try some reverse psychology: keep your eyes open and tell yourself to resist sleep. Interrupt unwanted thoughts: repeat a soothing word to yourself. Visualise a scene or landscape that has pleasant memories for you.
• Increased breathing rate
• Muscle tremors
8) Talk to your GP. Sleeping pills present problems, but a brief course is sometimes appropriate.
Night-time relaxation routine Breathe deeply, counting slowly up to four as you breathe in, hold for another four seconds and then breathe out slowly. A good yoga technique to relax is to consciously tense and relax your muscles, in turn, starting at your toes and working up your body.
exercise Regular exercise can help you combat depression, anxiety, panic attacks. Adults should do a minimum of 30 minutes moderate-intensity activity five days a week – this can include active hobbies, sports, cycling and daily living (housework and even walking to Tesco and back with shopping!) The 30mins doesn’t have to be all in one go – it could be made up of three 10 minute bursts throughout the day! How to... Do exercise during exams • Incorporate exercise into your coffee breaks • Take the stairs in the library rather than the lift • Think about joining the gym, sports club or take up jogging
Quick Tip Drink water to stay awake, and limit caffeine hits to 2-3 cups a day. Avoid drinking caffeine in the evening.
Withdrawal symptoms can occur when you stop taking caffeine after using it regularly for a long time. These symptoms include:
• Headaches
• Sleepiness
• Low energy levels
• Bad moods
All in all: Keep caffeine levels down to a minimum!
healthy eating Think you know everything there is to know about healthy eating and drinking?..........think again! (answers over the page) 1. What percentage of the salt we eat comes from processed foods? a) 60% b)75% c) 45% 2. On average, retail pizzas contained more salt and fat than takeaway pizzas. Is this statement true or false? 3. Frozen fruit and vegetables are often cheaper than fresh produce and are usually just as good nutritionally. Is this statement true or false? 4. During an average day in the UK an adult’s body loses approximately how much water? a) 1.5 litres
b) 2 litres
c) 2.5 litres
• Walk round to a friend's rather than chatting to them on the phone
5. If sufficient fluids are not consumed to replace this loss of water you could experience which of the following symptoms?
• Stand while talking
a) increased irritability
b) loss of concentration
• Walk or cycle instead of taking the bus
c) reduced efficiency in mental tasks
d) All of the above
And remember, no skimping on hydration just because its exams! 6 to 8 glasses of water a day people. And we’re not talking shot glasses either!
6. Fruit juice can be harmful to teeth. True or false? 7. Dried fruit is not as healthy as fresh fruit. True or false? 8. If the label says ‘low fat’ or ‘reduced fat’ then the product will always be a healthy choice. True or false? Check out the Union website for healthy recipes!
00
ADVERT
00
exam friendly foods
Are you feeling any of the below emotions? If so, check out what foods you should be eating to overcome them… irritability
vitamin B6 magnesium selenium
B6: Wholegrains – brown rice, oats, bran, barley // Vegetables – avocado, watercress, cauliflower, cabbage, peppers, squash, asparagus, bok choy, potato // Meat – chicken, pork loin, turkey // Fish – tuna, trout, salmon // Legumes – lima beans, soy beans, chick peas // Seeds – sunflower // Fruit – bananas, mango magnesium: Wholegrains – oatmeal, wheatbran, long grain rice, buckwheat, barley, quinoa // Vegetables – spinach, watercress, avocado, peppers, broccoli, brussle sprouts, green cabbage, watercress // Dairy – plain yoghurt // Legumes – baked beans // Seeds – pumpkin, sunflower, poppy // Fruit – banana, kiwi, blackberries, strawberries, orange, raisins // Sweet – chocolate // Nuts – Almonds, brazil nuts, cashews, peanuts, macadamias, pistachios, walnuts, pecan selenium: Wholegrains – wheat germ, barley, rye, oats, long grain brown rice // Vegetables – mushrooms, garlic, spinach // Meat – calf liver, turkey breast // Fish – cod, tuna, halibut, salmon, shrimp // Dairy – mozzarella cheese // Legumes - tofu // Seeds – mustard, sunflower // Nuts – brazil
stress
vitamin B6 vitamin B3 magnesium
B6: see above b3: Wholegrain – brown rice, rice bran, wheatgerm // Veg – broccoli, mushrooms, cabbage, brussel sprouts, courgette, squash // Meat – beef liver, beef kidney, pork, turkey, chicken // Fish – tuna, salmon // Seeds – sunflower seeds // Nuts – peanuts magnesium: see above
insomnia
magnesium
magnesium: see above
loss of appetite
zinc
zinc: Vegetables – spinach, mushrooms, squash, asparagus, broccoli // Meat – chicken (dark meat), turkey, lamb, pork, ground beef // Fish – oysters, mussels, shrimp // Dairy – mozzarella, swiss, cheddar cheeses, low fat yoghurt // Legumes – lentils, miso, chick peas, kidney beans, baked beans, lima beans // Fruit – blackberries, kiwi // Nuts – cashews, walnuts, almonds // Seeds – pumpkin, sesame // Cereals – fortified breakfast cereal
loss of motivation
zinc tyrosine
zinc: see above
anxiety
folic acid, magnesium
folic acid: Green Leafy Veg - spinach, lettuce, asparagus, beets, savoy cabbage, bok choi, broccoli, green peas, fresh parsley, brussels sprouts, avocado, cauliflower // Meat – calf’s liver, turkey // Fish – cod, tuna, salmon, halibut, shrimp // Legumes - lentils, chick peas, black beans, kidney beans, pinto beans // Seeds – sesame seeds // Fruit – oranges // Nuts – peanuts, hazel nuts, cashew nuts, walnuts
poor memory
vitamin b6 vitamin b5 vitamin b12 omega 3 fatty acids
tyrosine: Veg – avocados, green beans tofu, miso soup, soy sauce, spinach, yeast extract (marmite etc) // Meat (Lean) – turkey, tuna, chicken liver, beef liver// Dairy – cheddar, stilton, boursault, camembert, emmenthal, gruyere, mozzarella, parmesan, swiss cheeses, sour cream // Fruit – bananas, canned figs, plums, raisins, tomatoes, prunes
magnesium: see above B6: see above B5: Wholegrains – oatmeal, brown rice, wheatgerm, bran, brown bread // Veg – broccoli, watercress, cauliflower, alfalfa sprouts, peas, carrot, celery, avocado, sweet potato, mushrooms // Dairy – yoghurt // Legumes – broad beans, chick peas // Fruits – watermelon, blackberry, lemon, raspberry, strawberry B5: Meat – calf liver, chicken, turkey,lamb // Fish – salmon, halibut, bass, tuna, shrimp, trout,oysters,crab,clams // Dairy – cottage cheese, low fat yoghurt, boiled or poached eggs, milk omega 3: Fish – salmon, sardines, mackerel, scallops, fresh tuna, halibut, shrimp, cod, trout // Seeds – flax // Nuts – walnuts poor concentration
vitamin b1
B1: Wholegrain – spelt bread, oats, brown rice, barley, fresh pasta // Veg – peppers, cabbage, broccoli, asparagus, romaine lettuce, mushrooms, spinach, watercress, green peas, aubergine, brussel sprouts // Meat – Pork // Fish – Tuna, salmon, mussels // Legumes – lentils, soya milk // Seeds – sunflower seeds // Nuts – Brazil nuts, hazelnuts, pecans, pine nuts, pistachios, sesame seeds
still not got that FEEL GOOD factor
SU Student Advice Centre If you feel like you still need extra advice and have no idea where to go, get in touch with the Student Advice Centre – if we can’t help you we promise we will find someone who can. Email: advice@warwicksu.com Telephone: 02476572824 Welfare Officer We all know that university life isn’t easy so if you want advice from a student perspective get in touch with the Welfare Officer. Email: welfare@warwicksu.com Telephone: 02476572778 NightLine Because sometimes just talking helps! Nightline is an independent, confidential and non-judgmental listening service run by trained, anonymous students.
Email nightline@warwick.ac.uk Telephone: 02476417668 or drop in to the Nightline Block, between Old Rootes and the Rootes Laundrette any night during term time 9:00pm to 9:00am. Personal Tutor They will be able to provide you with academic and pastoral advice as well as being able to guide you towards other support services. Especially contact your personal tutor if there are any extenuating circumstances to be considered. Counselling Service This service is available free of charge to all students who require professional therapeutic counselling with issues such as depression, anxiety, problems with identity and relationships, or any other issue from the past or present that may hinder your capacity to function.
Email: counselling@warwick.ac.uk Telephone: 024 7652 3761 Website: www2.warwick.ac.uk/ services/tutors/counselling
Health Centre The Health Centre is a good first port of call for any medical advice and this also includes advice on mental health. Telephone: 024 7652 4888 Website: www.uwhc.org.uk Drop in: Health Centre Road (road next to Costcutters).
Chaplaincy The Chaplaincy provides spiritual care and mental wellbeing support to all students from all different faiths and even if you don’t have a faith. Telephone: 024 76523519 Email: chaplaincy@warwick.ac.uk Website: www2.warwick.ac.uk/ services/chaplaincy Drop in: Walk way next to the Arts Centre.
Mental Health Co-ordinator The university has a mental health Director of Student Support coordinator who is eager to ensure If your problem is not directly academic that students with mental health related (e.g. problems with residences difficulties receive advice, information or personal problems), you can contact and support. All communication is Dan Persaud, the Director of Student confidential and informal. Support. Telephone: 02476 150226 Telephone: 02476575570 Email: mentalhealth@warwick.ac.uk Email: studentsupport@warwick.ac.uk Website: http://www2.warwick.ac.uk/
services/tutors/disability/mental_ health/ Drop in: Ground Floor, University House via Student Reception. Community psychiatric Nurse The Health Centre on campus also has a Community Psychiatric Nurse, Rebecca Fairchild who will be able to help you with any mental health problems. Telephone: 024 7652 4888 International Office This service deals with problems experienced by international students. So if you want to talk to get advice from someone you can relate with, get in touch. Telephone: +44 (0)2476523706 Email: int.office@warwick.ac.uk Website: www2.warwick.ac.uk/ services/international
Answers to food quiz: 1) 75%, 2) True, 3) True, 4) 2.5 litres, 5) All of the above, 6) True, 7) False, 8) False