Happiness

World Happiness Day was celebrated on the 20th of March. This day was first celebrated in 2012 together with a World Happiness Report which looks at 155 countries and ranks them according to their level of happiness. The World Happiness Report is a measure of happiness published by the United Nations Sustainable Development Solutions Network. This report continues to gain worldwide recognition as governments, organizations and civil society increasingly use happiness indicators to inform their policy-making decisions. This is serious business!

This year the happiest country globally was declared to be Norway. South Africa was ranked at 101th. This may seem quite dismal but we are ranked 7th in Africa. It seems like we have some work to do. So, what can we do to create more happiness in our lives and in the world?

“If you happy and you know it clap your hands!”

This favourite well known little rhyme reminds us how important it is to be aware of our positive feelings and to celebrate these moments when are really happy!

Happiness is an emotion we feel and it is measured in moments. It is these happy moments that can positively influence our health and wellness. Often these moments can be overlooked, and buried under the weight of normal everyday tasks and worries and they can often become unacknowledged and the positive benefits not exploited. If you think of the last achievement or positive news that you received. Did you celebrate it, make a special occasion out of the news, share it, think about it often and remind yourself of how well you did or how blessed you felt? With our busy, rushed lives it becomes easy forget about, put off and shrug off the positive moments in our lives to just focus on the negative.

The benefits of positive emotions are plentiful (Frederickson, 2009). Some of these are that we broaden focus and expand our thinking, we are able to build physical, intellectual, and social resources, it helps to counteract negative emotions, happiness protects your health, we are able to keep a positive perception of ourselves, we are more social and outgoing, more active and energetic. When we are in a positive state of mind our enjoyment of activities are enhanced and we have improved creativity and problem solving.

We can create or increase positive emotions such as happiness in our lives by the following ways:

* Writing letters of gratitude to the important people in our lives

* Counting your blessings everyday

* Thinking positive thoughts

* Doing something kind for another person

* Use your unique strengths in a new way, for example sue your ability to

* Remind yourself of your most important values

* Reflecting often on positive feelings towards others and yourself

* When you meet someone new, learn their names and use them

* Share in other people’s happy or proud moments

* Listen to uplifting music

* Send greeting cards and remember anniversaries and celebrations

* Laugh often

A moment of happiness is all it takes to start building a series of positive emotions, so the next time you find yourself with something positive to celebrate. You are encouraged to celebrate your moment of happiness, enjoy it, savour it and remember it often so that you can actively support your own health and well-being and help others to do this too, thereby you are making the word a happier place.

References:

Fredrickson, B. (2009). Positivity. New York: Crown Publishers.

World Happiness report at http://worldhappiness.report/

A visit to the Student Counselling Resource Venue will boost your personal and professional growth to be prepared to face the challenges of university life and your future work environment.

What will you find in Student Counselling Resource Venue?

The Resource Venue provides updated information (online and/or in hard copy) on the following:

* Higher education training institutions, both local, national and international

* Careers / occupations

* Companies / employers

* Personal development

* Emotional / psychological problems and how to deal with it

The Resource Venue also provides reading material, shelved according to the following fields:

* Career decision making

* Work preparedness skills, e.g. CV writing, cover letter, portfolio development , job interview preparation, job interviewing skills, time management for work success, building positive workplace relations, managing conflicts and frustrations in the workplace, oral presentation skills, assertiveness skills and stress management

* Life- and interpersonal skills, e.g. time management, goal setting, motivation and building self esteem

* Personal growth & emotional well-being, e.g. understanding and dealing with depression, anxiety, fears and relationship problems

* Study skills and exam preparation and -writing techniques

There is a variety of DVD’s available in the Resource Venue e.g.

* The LearnWell program: an interactive multimedia product that equips students with effective and integrated thinking skills and study skills.

Where will you find the Resource Venue?

Visit us in Room 2.500, 2nd level, Administration Building, Cape Town Campus.

How to study with greater success

While I was thinking about this topic the first thing that came to my mind was what does SUCCESS mean?

Success is a very subjective term, and it doesn’t mean exactly the same thing to two different people. Not knowing how you define success in your life can make the process of becoming successful even more challenging. It’s like fumbling around in the dark to find something when the light switch is right next to you, if only you would stop grasping in the dark and focus on the light switch.

So for me I have learn the following meanings of success

* Being happy in what you do

* Doing what you love

* Helping others doing what they love

* Having respectful relationships with those around me

* Having time to enjoy the little things in life

* Being in control of my own future

* Following my dreams

But sometime while we are trying to be successful there are some barriers in life that make it difficult for us to become successful. For example:

* Lack of time management skills

* Too many distraction

* Lack of interest in learning

* Fear of being labelled a nerd, geek, etc.

* refusal to make goals and think about the future

* Lack of seriousness when it comes to learning

For me to study with greater success I like to life by the “RECIPE FOR SUCCESS: Study while others are sleeping; Work when others are loafing; Prepare while others are playing; and Dream while others are wishing.” (Wiliam A. Ward)

I also have my own list off thing I do in the classroom that help me to become one day successful. It is:

1. Take quality notes

2. Ask questions – there is no stupid question

3. Participate in the class

Most off the times it will happen that you have to overcome a few barriers before you can become successful. But most importantly, remember that you are not alone. God is always with you to help you to become successful in your own way

Written by Lisa Schutte

Written by Samantha Hanslo

Its Spring-time and this usually signifies a time to refresh, renew and rejuvenate! This can also be a time to re-evaluate your wellness and how well you are taking care of yourself. This article will encourage you to do just that.

Caring for yourself is often something people neglect, yet it is so important to care for ourselves. When discussing this topic you often hear people explain that there is not enough time in the day, that they find that they often don’t have any energy to do all of the things they wish they could do. Things like growing a garden, reading a book for pleasure, having a pedicure or a massage or simply having a nap or a sitting down to a proper lunch,  is often relegated to the “when I have some time one day” category.

Researchers Kathy Cox and Sue Steiner (2013) wrote that not engaging in self- care activities can have severe negative effects on you physical, spiritual and relational health. “Chronic stress that is not effectively managed” can make people ill, according to Cox. In some cases, it can contribute to hypertension, skin-related conditions, diabetes, or obesity.” Behavioral manifestations “include impulsivity, lowered tolerance toward others, or aggression,” Cox adds. Over time, she says, “unmanaged stress can result in emotional or physical exhaustion—burnout”.

CPUT Student counselling believes in the importance of the 7 wellness areas of our lives and pays particular attention to how these affect student’s performance and wellbeing. These dimensions are physical, emotional, occupational, financial, social, environment, intellectual and spiritual.

A good way of assessing your overall, holistic wellness and paying attention to your needs in a more practical sense is to do a little exercise. Write down each of the wellness dimensions on a page. Under each heading decide what that means for you. An example is: Social, for me this means spending time with my friends doing activities like lunching, supper, visiting, inviting friends over to my house, holidays. Once you have an idea of what type of things I consider under each dimension of wellness. Score each dimension on how active you are at maintaining wellness activities in your life right now, from 1-10 with 1 representing “not at all” and 10 being “very well”.

It is not conceivable that you will do equally well in all aspects of wellness all the time. So once you notice that you are not doing well in a certain aspect, reflect on how important it is that you give attention to that aspect at this time in your life and make time and plan to address it.

Finally, self-nurturing is not about doing more chores and having more things on your list. It is about taking time every day to become aware of your own needs and allowing for that space to do something you enjoy. Self-nurturing does not have to be difficult or overly time-consuming. Anything that helps us feel more positive and joyful is self-nurturing. Think about simple pleasures that speak to you personally and incorporate them into your life each and every day. The result? A happier, holistically healthier you!

Reference: Jackson,K (2016) Social Worker Self-Care —  The Overlooked Core Competency. Social Work Today, 14 (3) p. 14

Set yourself up for post-graduation success pre-graduation. Your “real world” self will thank you…Students, you’ve seen it more than once. Fellow classmates complete their degrees and then spend their first week of freedom from the library; painting the town red and celebrating. Those same classmates pound the pavement the following week with their resumes, new tie, starched slacks and polished shoes – only to find rejection at every turn.

It’s sad really – four to eight years working towards their degrees, just to end up managing the night shift at McDonald’s. Don’t’ let this happen to you. Start working towards your entry-level career early in the game. Try these five proactive tips to prepare for your career and prevent an educational challenge.

1. Don’t procrastinate: One common misconception is that your professional experience starts after university. This incorrect student career advice can and will cost future opportunities. Start looking for opportunities before you graduate. Don’t automatically default to those stereotypical “university student” or minimum wage jobs. Look for work related to your major. For example, journalism students could benefit from working in a print production plant. This provides an inside look at how the business functions. Accounting students may want to work as a receptionist at the local tax office.
2. Expand your knowledge: Students learn multiple skills in university. Some are related to your career; others may seem less useful. Open your mind to those so-called “useless” skills. They may come in handy one day. But don’t stop there. The key is expansion. Expand your skills and knowledge. Companies look for team members with the ability to work in diverse settings. Look for courses that compliment your major. Anthropology majors can take a few business courses to increase their marketability. Photography students may want to take a few graphic design or art classes to help improve creativity and their “eye” for art. Speak with your academic advisor for help selecting elective courses that compliment your major.
3. Stay up-to-date: While some entry-level careers are more competitive than others, all jobs require work and preparation. Staying current on technology and industry trends gives you an advantage over other applicants. Most students are more up-to-date with technology than seasoned professionals, giving them the upper hand. Those same students however, show a lack of knowledge of industry trends. Visit your university library and read professional journals each month. These provide an in-depth look at the changing landscape inside your career and will help better prepare you for what’s to come. Google offers a news subscription, customizable to any search word or phrase. Set up an automated search and receive up-to-date news alerts in your inbox each month.
4. Don’t forget about those internships: Internships are the lifeblood of university experience. And rightly so. Nothing beats a hands-on education. Just be careful to select the right internship to help work towards your entry-level career. Academic advisors recommend forgoing those large, competitive internships during your first two years in college. Instead, put more energy into local, small business internships. These businesses need the help and often offer more real-world education than those coffee-fetching, large company versions. Google a few local medium to small-sized companies in your field. Call their human resources department and inquire whether they accept interns and what the qualifications are. Don’t forget, your lecturers are your greatest allies. They probably know a few good companies who will give you a shot.
5. It’s never too late to start: Most of this student career advice requires a few years of planning to become effective. Don’t worry though; there is still time for students getting ready to walk the stage. The first step is optimizing your resume. While it is best to plan for your future and have the ammunition ready for your resume, most skills and experience are easily rewritten. Look for transferrable skills (i.e. leadership, communication, team building, etc.) Highlight those attributes and similar accomplishments. Use strong action verbs, and draw attention to what you can achieve for the company. Treat your abilities as merchandise for sale. Make the employer want you.

References:

Career Advice • M.A. Smith

Student Counselling will be hosting a Career Day on Monday 29 August at the Student Centre!

Access to local companies; career resources; free goodies and much, much more!!!

Follow the QR code below for more information!

Social media has become part of everyday life and become part of the most basic daily routine activities. From sharing a selfie post-workout, to posting your latest adventure with your bestie on Instagram; it seems not many of us can go a day without interacting with some form of social media.

However all of this interaction with social media has to have some form of effect on our self-esteem, good and bad. Let’s see what some of these effects are and what you can do to take care of your wellbeing.

The Good:

1. It’s empowering – posting your selfie/pictures on social media gives you the ability to control the image of yourself you show to the world. The greater sense of control an individual has the more likely they are to believe in themselves and their abilities.

2. Selfies are a form of self expression much like choosing your outfit or style. We wear what we feel comfortable in and that make us feel more confident. The same applies to selfies, you’ll post those pictures that make you feel better about yourself.

The Bad:

1. The illusion of the perfect life – we all have those Facebook friends or ‘that’ person on Instagram who seems to ‘have it all.’ However, comparing your life to this person is not only damaging to your sense of self, you are comparing yourself to an edited version of that person’s reality.

2. The need for likes – in part we may be using social media to get attention and positive feedback from our peers. We equate this attention with self worth and the degree to which we have friends or are liked by our friends. This is not a feesible or realistic way of interepreting reactions to our posts as our timelines and our friend’s timelines are often controlled by the social media platform and advertisers.

Taking care of yourself online:

1. Understand the reality of other people’s lives – everyone has struggles and challenges that might not feature on social media, same as you. At the end of the day the one thing we all have in common is that we all face tough times at one point. Rather approach each other with empathy and kindness for you never know the silent struggles of another human being.

2. Stop wasting time and energy on comparing yourself to others. You are on your own journey with your own story to tell.

3. Embrace your imperfections – own them, challenge them but mostly be kind to yourself.

Remember you were born to be real, not perfect.

References:
http://www.today.com/parents/selfie-esteem-teens-say-selfies-give-confidence-boost-2D12164198
http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0069841#s2
http://www.huffingtonpost.com/daniela-tempesta-lcsw/comparing-yourself_b_4441288.html

http://www.goodtherapy.org/blog/five-ways-to-keep-social-media-from-impacting-self-esteem-1115131

Introduction

As people our lives are full of frustrations, deadlines, and demands and university students are not exempt from these challenges.  For many young people, stress is so common  that it becomes a way of life. With the daily exposure to negative social factors in our country, our students at higher education find themselves exposed to a lot of stress. Stress can sometimes yield positive results for some people in that it pushes a person  to get out of comfort zone and help you perform under pressure. It motivates one to do your best, even keep you safe when danger looms. However when stress becomes overwhelming, it can have devastating consequences for one health, relationships, and quality of life.

Hence it is important for anyone to understand how the body’s stress response works, recognizing the signs and symptoms of stress overload, and taking steps to reduce its harmful effects.

What is stress?

Stress is your body’s way of responding to any kind of demand or threat. When you feel threatened, your nervous system responds by releasing a flood of stress hormones, and including adrenaline and cortisol, which rouse the body for emergency action. Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time, and enhance your focus.

This is known as the “fight or flight” stress response and is your body’s way of protecting you. When working properly, stress helps you stay focused, energetic, and alert. In emergency situations, stress can save your life—giving you extra strength to defend yourself, for example, or spurring you to slam on the brakes to avoid an accident.

Stress can also help you rise to meet challenges. Stress is what keeps you on your toes during a presentation at work, sharpens your concentration when you’re attempting the game-winning free throw, or drives you to study for an exam when you’d rather be watching TV. But beyond one’s comfort zone, stress stops being helpful and can start causing major damage to your mind and body.

The latest research into the brain shows that we, as mammals, have three ways of regulating our nervous systems and responding to stress:

Social engagement—This is our strategy to keep calm and safe. Since the vagus nerve connects the brain to sensory receptors in the ear, eye, face and heart, socially interacting with another person—making eye contact, listening in an attentive way, feeling understood—can calm you down and put the brakes on defensive responses like “fight-or-flight.” When using social engagement, you can think and feel clearly, and body functions such as blood pressure, heartbeat, digestion, and the immune system continue to work uninterrupted.

Mobilization: Known as the fight-or-flight response. When social engagement isn’t an appropriate response and we need (or think we need) to either defend ourselves or run away from danger, the body prepares for mobilization. It releases chemicals to provide the energy you need to protect yourself. At the same time, body functions not needed for fight or flight—such as the digestive and immune systems—stop working. This is why on would experience immune system related illness such as infections etc. Once the danger has passed, your nervous system calms the body, slowing heart rate, lowering blood pressure, and winding back down to its normal balance.

Immobilization—This is the opposite of the above and it is used by the body only when the two have failed. You may find yourself traumatized or “stuck” in an angry, panic-stricken or otherwise dysfunctional state, unable to move on. In extreme, life-threatening situations, you may even lose consciousness, enabling you to survive high levels of physical pain. However, until you’re able to arouse your body to a mobilization response, your nervous system may be unable to return to its pre-stress state of balance.

While it’s not always possible to respond to stress using social engagement, many of us have become conditioned to responding to every minor stressor by immediately resorting to fight or flight. Since this response interrupts other body functions and clouds judgment and feeling, over time it can cause stress overload and have a detrimental effect on both your physical and mental health.

Effects of stress overload

The body’s autonomic nervous system often cannot distinguish between daily stressors and life-threatening events. To make an example an argument with a friend or a traffic jam on the way to work, or will make one react as if you’re facing a life-or-death situation. When you repeatedly experience the fight or flight stress response in your daily life, the blood gets raised and the immune the immune system get suppressed. Thus increasing the risk of heart attack and stroke, speed up the aging process and leave you vulnerable to a host of mental and emotional problems. Stress can cause or exacerbate many health problems such as pain of any kind, digestive problems, sleep problems, depression, weight problems. The list is endless

Signs and symptoms of stress overload

There are numerous common warning signs and symptoms of chronic stress. The more signs and symptoms one notices in oneself  the closer one is to stress overload. Stress overload may including the following:

Cognitive problems:

 Memory problems, poor concentration, poor judgment, negativity, anxiety and constant worrying

Emotional Symptoms

Irritability or short temper agitation, inability to relax, feeling of being overwhelmed, sense of loneliness and isolation, depression or general unhappiness

Physical Symptoms

Aches and pains, diarrhea or constipation, nausea, dizziness chest pain, rapid heartbeat, loss of sex drive

Frequent colds

Behavioral Symptoms

Eating more or less insomnia (sleeping too much or too little), withdrawal from social life, procrastination neglect of responsibilities, substance abuse thinking it makes one relax and nervous habits (e.g. nail biting, hyperventilation, pacing). Signs and symptoms of stress overload can also be caused by other psychological or medical problems. If you’re experiencing any of the warning signs, it is advisable to speak to a counselor at Student Counselling Department

The causes of stress

Isolation and stress

Since social engagement appears to be our best defense against stress, isolation or lack of positive, consistent human interaction can be both a stressor in itself and exacerbate other causes of stress. The situations and pressures that cause stress are known as stressors. We usually think of stressors as being negative, such as an exhausting work schedule or a rocky relationship. However, anything that puts high demands on you or forces you to adjust can be stressful. Think of your first year at CPUT when you had to adjust to university life. This did not happen without any reaction, but your ability to cope may have been determined by your response. Positive events such as getting married, buying a house, going to college, or receiving a promotion can also be stressful.

We are sometimes responsible for the stress we experience in our lives. An good example is when one worries excessively about something that may or may not happen, or have irrational, pessimistic thoughts about life. What causes excessive stress depends, at least in part, on one’s perception of it. Something that’s stressful to you may not faze someone else, the other person may even enjoy it. Driving in heavy traffic for one person may be stressful while the other may see an opportunity to listen to relaxing music.

Common external causes of stress for our students

relationship difficulties, juggling work with school, family difficulties, financial problems, too muchacademic pressure,  Common internal causes of stress are chronic worry, pessimism, negative self-talk, unrealistic expectations/perfectionism, rigid thinking, lack of flexibility etc.

Each individual is unique and we experiences stress differently. I may be terrified to speak in front of an audience while my friend thrives on being in spotlight of getting up in front of people to perform or speak, while her best friend thrives on being in the spotlight. I might find myself performing best when I am under pressure with tight deadlines, while my friend shuts down when classwork demands escalate. I might find that I am easy to crumble in the face of far smaller obstacles or frustrations, when my friend is able to take life’s punches or gets excitement and challenge from a high-stress lifestyle.

Factors determine our ability to manage stress: The ability to tolerate stress depends on many factors, including the quality of your relationships and support network, your life experiences, your emotional intelligence, and genetics. Support from friends and relatives makes it easier for us to cope with stress.

1. Regular exercise –Physical and mental health are intrinsically linked, so the better you take care of your body, the greater resilience you’ll have against the symptoms of stress. Exercising regularly (for 30 minutes or more on most days) can lift your mood and help relieve stress, anxiety, anger, and frustration. Walking, running, swimming, dancing, and aerobic classes are good choices, especially if you exercise mindfully (focusing your attention on the physical sensations you experience as you move). Focused movement helps to get your nervous system back into balance. If you’ve been traumatized or experienced the immobilization stress response, getting active can help you to become relaxed. It can also serve as a distraction to your worries, allowing you to find some quiet time and break out of the cycle of negative thoughts that feed stress and anxiety.

2. Good diet: –What we put in our mouths have a consequence for how well one copes with life’s stressors. It is easy for us to grab readily made processed foods because we feel pressured and avoid cooking. Usually these foods usually have no nutritional value. Eating a diet full of processed and convenience food, refined carbohydrates, and sugary snacks can worsen symptoms of stress while eating a diet rich in fresh fruit and vegetables, high-quality protein, and healthy fats, especially omega-3 fatty acids, can help you better cope with life’s ups and downs.

3. Sense of control – It may be easier to deal with stress if you have confidence in yourself.When you feel like things are out of your control, you’re likely to have less tolerance for stress.

4. Attitude and outlook – When you are optimistic it is easier to embrace life challenges with a strong sense of humor, accepting that what the experience is part of their journey in life.

5. Ability to deal with your emotions – The more anxious one is, the more vulnerable you will be to stress. Learn how to calm and soothe yourself when feeling sad, angry, or overwhelmed by a situation. The ability to bring your emotions into balance helps you bounce back from adversity and is a skill that can be learned at any age.

6. Knowledge and preparation – The more you know about a stressful situation, including how long it will last and what to expect, the easier it is to cope. For example, if you go into surgery with a realistic picture of what to expect post-op, a painful recovery will be less traumatic than if you were expecting to bounce back immediately.

7. Time management – Managing one’s time carefully can reduce the pressure from meeting deadlines. It is advisable to tackle those assignments one step at time. Student Counseling staff can help with skills on time management.

8. Sufficient sleep– Cut back on alcohol and things that are loaded with caffeine. Feeling tired can increase stress by causing you to think irrationally. Keep your cool in stressful situations by getting a good night’s sleep.

Conclusion

We all have control of how we want our lives to be. It might seem as a difficult thing to achieve because you feel overwhelmed and incapacitated by what you are experiencing, Stress management can teach you healthier ways to cope with stress, help you reduce its harmful effects, and prevent stress from spiraling out of control again in the future.

The opportunity of talking face to face with another human being can release hormones that reduce stress even if you’re still unable to alter the stressful situation. Opening up to someone is not a sign of weakness and it won’t make you a burden to others. In fact, most friends will be flattered that you trust them enough to confide in them, and it will only strengthen your bond. We should listen to our bodies particularly at this time when tests and exams exert too much pressure on students. If this is where you find yourself to be, don not hesitate to seek help at Student Counseling department.

 Information adapted from an article by Jeanne Segal, Ph.D., Melinda Smith, M.A., Robert Segal, M.A., and Lawrence Robinson) on Helpguide.org International, California USA