Category Archives: stress

stress

Surviving Exams

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Exam times are stressful! Pressure to hand in assignments, get through all the work and the fear of failing are all concerns every student faces. This is on top of other “life stress” that’s going on; and as we know the life stress (relationship difficulties, issues with family, health problems etc) does not go away just because it’s exam time. However, NOW we need to prioritise: Passing the next subject is the most important thing!

Straight-forward things you need to remember when you are studying:
• Drink enough water – keep hydrated
• Take regular breaks – 60-90 minute sessions
• Deep breathing before you start, to put you in a calm and focused mind-space
Try this: Close your eyes. Inhale for three seconds through your nose, hold it for three seconds, now exhale for three seconds through your mouth. Repeat this four or five times and your mind will be calmer than when you started.

To help you get through the stressful time, remember to …
1. Do something you enjoy
When we are stressed, we don’t think about what we need and enjoy but rather what we must do. Understandably the ‘nice things’ are not important right now. However, we should try to strike some balance and include a little niceness during this stressful time. Think about what you enjoy: calling home and chatting to a family member, loudly listening to a song you love, dancing on your own/with a friend, reading a book or watching funny clips on the internet. Having something to look forward to, or a little time to relax is what helps keep us going.
2. Connect
Sometimes we become very isolated during the exams (intentionally or unintentionally). Seeing friends or family helps to give us perspective, to remind us that there is still a world out there. Chatting to friends who also write exams can be useful and perhaps become a support system; studying together or taking breaks together.
3. Stay positive
Look at the positive side of exams. You are on your journey working towards your goal. Think about the results you want to achieve and the future career you imagine yourself to have. Positive visualisation can help you feel inspired and motivated. It also helps you focus on what you WANT, rather than what you DON’T WANT.
4. Spend time outdoors
Taking a walk, being aware of your surroundings; the sights, sounds and smells, could be a wonderfully distracting and refreshing event. Just what your brain needs after you have been sitting inside a room staring at books and computer screens. A little bit of exercise boosts blood to the brain, which helps you stay focused.

Remember, examinations come and go, and are usually followed by a holiday 😊

Prioritise and be kind to yourself!

Welcome ONE and ALL written by Zainuneesa Julies

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Welcome to your new beginning. Nothing feels quite as scary and exciting as a new beginning. But fear not. Student Counselling is here with a list of guidelines to navigate this new experience:
1.       Give yourself time to make friends (and don’t feel bad if it doesn’t happen right away
2.       Adjust your ideas of what it means to be successful, because university is very different from  high school
3.       Understand that depression and anxiety are very common in university students
4.       Do not compare your life to what other students are posting on Facebook or Instagram
5.       Find a place that is only yours where you can be yourself and reflect
6.       Remind yourself often that NO ONE (even the adults) has their s*#t together, even if you feel like you’re the only one drowning
7.       Know what resources are available to you BEFORE you need them. Like the Student Counselling Centre J
8.       Your #MentalHealthMatters
9.       Pay attention to how drinking and partying make you feel
10.   Have some expectations- and then get ready to change them
11.   You don’t need a “good” reason to come and pay us a visit
12.   SLEEP, seriously. That episode will still be there tomorrow. And exercise and eat well
13.   Don’t try to hide what you’re going through
14.   There is no time limit on adjusting to university, so don’t feel bad if it takes you longer than you think it should
15.   Try to find one group or society that you’re really excited about
16.   Don’t let FOMO rule you- saying no is fine
17.   Give yourself breaks-even if you have a million things to do
18.   Lastly, remind yourself whenever possible…it’s okay not to be okay
BE WARNED! University life is like peer pressure on steroids. I will quote Professor Jansen (UFS VC) here, “Resist the temptation of here-and-now thinking. Focus on what you will build up, not what you will break down. Make your own decisions and resist, at all costs, the temptation to follow a crowd”. Be mindful of the goal you have set for yourself here and accept responsibility, at all times for where you want to go and who you want to become.
Submitted by Zainuneesa Julies

 

Eating on the run…

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pic1 art3According to an article by authors Adam Smith and Dr Robert Verkerk (June 2013), six, eight and nine minutes is the average time Brits spend eating their breakfast, lunch and dinner, respectively – 23 minutes in total for their day’s eating!

With today’s fast paced lifestyle where we try to cram in as much as we can into a day, eating on the run has become extremely common.

The busy life of a student can become very demanding at times, and it’s not uncommon to grab the fastest and easiest meal choices – which are not always the healthiest, either!

Being away from home and living in residence means that you are also responsible for preparing your own meals.  This can be challenging, especially if you are pressed for time or share a communal kitchen space!

Snacking can be part of a healthy eating plan.  Pack a lunch box – it’s more economical, can reduce fat, calories and sodium in your diet, and you can take it anywhere!  When making your mid-morning or mid-afternoon snacks, choose healthy food rich in nutrients.  Healthy snacks can stabilize blood sugar levels and prevent over eating.  A snack is not a meal – so watch your portion size.  How much you eat will depend on your activity level.

Also try to ease up on the coffee, and stay hydrated by drinking plenty of water!

pic5 art3Here are some tips to get you snacking healthily on quick, easy and nutritious eats to fuel your day:

  • Dried fruit, nuts and seed
  • Fruit smoothie made with yoghurt
  • Boiled eggs
  • Homemade cereal bars or muffins
  • Cottage cheese or peanut butter as a topping to whole grain bread or biscuits
  • Greek yoghurt with chopped fruit
  • Hummus with raw vegetables

pic7 art3  You are welcome to check out the websites below for more great ideas to eat on the go!

Sources

http://www.besthealthmag.ca/best-eats/healthy-snacks/7-healthy-pack-and-go-snack-ideas?slide=8#YQL1Jdtb7w6OZs1E.97

http://www.fitbie.com/slideshow/15-healthy-grab-and-go-snacks

http://www.huffingtonpost.com/2014/11/17/mindless-snacking_n_6094700.html

http://www.webmd.com/diet/brown-bag-lunches-snacks

http://www.health.com/health/gallery/thumbnails/0,,20855303,00.html

http://naturallysavvy.com/eat/healthy-eating-tips-for-a-busy-lifestyle

http://www.wellaware.co.za/food-for-a-fast-paced-lifestyle/

http://www.lovethispic.com/image/46453/healthy-eating-leads-to-increased-awesomeness

http://www.eatingwell.com/food_news_origins/green_sustainable/5_ways_to_green_up_your_lunch_box?page=5

 

 

 

 

 

 

 

 

 

 

 

 

50 shades of green…

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green 1  Green is the prime color of the world, and that from which its loveliness arises. Pedro Calderon de la Barca

Have you ever watched an international movie and caught a glimpse of those impressive high rise buildings?  Or, have you been privileged to see them on your travels abroad?  High rise buildings in urban areas have become popular in modern day living to cater for the increasing rise in population with the creative use of space.

On your journey back home from your travels abroad, your experience (hopefully) has made you appreciate your living space even more; especially those of you who are fortunate to have your own back and/or front gardens.  These cosy, quaint spots become a favourite space to have a daily cuppa, lazily soak up the sun in a hammock, entertain family and friends, roll around on the lawn with the kids and dogs, spend time at night gazing at the starry sky, or just spend some quiet time.

For those whose current living environment does not offer this kind of space, you will be delighted to know (if you don’t already) that the Mother City offers many breathtakingly beautiful scenic spots in nature for you to enjoy in your leisure time, where you can have a long, lazy picnic lunch, relax while taking in the beauty of your surrounds and listen to the sounds of nature or a waterfall, go out on a lake in a rowing boat, take in a sunset concert, or, you could just head to one of the local parks in your area, or do a walking or hiking trail!

So, what is it about being in nature, that lifts one’s spirits; making you feel energised and at peace?

green 2 

“A walk in nature can give you the small dose of wilderness you need to refresh your spirit” (The Wilderness Society)

For centuries monks have meditated in nature.  “We find that green park areas that feel so healing and nurturing are filled with prana (Sanskrit word for life-giving force).  The prana comes out of the green plants and it feels good to us.  This certainly feels different than spending time in a city, paved over with cement!” (SouledOut.org).

According to Josh Peterson (Planet Green), researchers at the University of Michigan assert that taking a nature walk can sharpen your mind, as opposed to a walk around the city, which does not have the same effect!

So, if you are longing for a spiritual experience or just want to “recharge your batteries”, why not visit a slice of heaven in nature!  For those who are interested, check out the sources below for the websites on Tips for Nature Walking, as well as, A Guide to Cape Town’s Best Hikes!

green 3 “Look deep into nature, and then you will understand everything better.”  (Albert Einstein, German-born theoretical physicist; 1879-1955)

Happy trails!!!

Sources:

http://www.vinterfall.com/rainforest-at-tamborine-mountain/5166094184_06a219867f_z/

http://www.souledout.org/healing/energysea/magneticenergysea.html

http://www.brainyquote.com/quotes/topics/topic_nature.html

http://en.wikipedia.org/wiki/Prana

http://en.wikipedia.org/wiki/Albert_Einstein

http://mentalfloss.com/article/49222/11-unserious-photos-albert-einstein

http://health.howstuffworks.com/wellness/diet-fitness/exercise/nature-walks-smarter.htm

Tips for Nature Walking

http://wilderness.org/article/insider-tips-nature-walking

 A Guide to Cape Town’s Best Hikes

http://www.rhinoafrica.com/blog/2013/08/29/a-guide-to-cape-towns-best-hikes/

 

Laughter… the best medicine?

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art8pic1   In life, “an optimist laughs to forget, but a pessimist forgets to laugh.” (Tom Bodett)

art8pic2When was the last time you laughed so hard that you were doubled over, your cheeks ached and tears rolled?

Did you know that the average adult laughs 15 times a day, while the average child, laughs more than 400 times a day (Martha Beck).

According to scientists, humans have the most expressive face on the planet (Humintell), and when you laugh, you use up to 15 different muscles in your face! (Curiosity.com).

art8pic3  “Laughter is part of a universal language of basic emotions that all humans share.” (Jennifer Warner)

art8pic4  In Medieval times court jesters were well paid to perform for rulers and nobility at parties and celebrations.  The performance was in comic style and jesters made jokes either in word or song about people or events that the audiences knew (wikipedia.org).

Today it is not uncommon to find members of the public, friends, family, or even ourselves, purchase tickets to get our fix of laughter by taking in a show performed by our favourite stand-up comedian – be it Marc Lottering, Trevor Noah, John Vlismas, Kagiso Lediga, Stewart Taylor – the list is endless, but I think you get the idea!

art8pic5   Laughter has commonly been referred to as the “best medicine”.  So how is it good for you?

Laughter enlivens us by boosting our energy levels, as well as trigger healthy physical changes in our bodies.

A good laugh is an enormously fast acting and powerful antidote to stress, pain and conflict.  It induces relaxation by releasing physical tension (Helpguide.org).

Laughter boosts our immune system and protects us from the damaging effects of stress by reducing harmful stress hormones such as cortisol, and increases health-enhancing hormones such as endorphins and infection-fighting antibodies (Helpguide.org; Pamela Gerloff).

It triggers endorphins which are also known as the body’s natural feel good chemicals, which fosters a sense of well-being and alleviates pain (Helpguide.org; Pamela Gerloff).

Another good reason to have a good laugh is that it tightens your tummy muscles and strengthens your heart (Helpguide.org).

art8pic6   “A good sense of humour is one of the most important tools in your self-care kit.” (nib)

art8pic7   So go on, have a good ol’ loud bellowing great laugh… its free and really contagious!

Sources:

http://www.mid-day.com/articles/man-summoned-to-court-for-laughing-loudly/203278

http://www.wittyprofiles.com/q/6967715

http://www.nib.com.au/home/onlineservices/wellbeing/Pages/laughter.aspx

http://www.webmd.com/balance/news/20100125/no-joke-laughter-is-universal

http://www.wikihow.com/Laugh

http://www.alexthejester.com/html/historyPopup.html

http://en.wikipedia.org/wiki/Jester

http://www.comedians-south-africa.co.za/

http://pinoyfavs.com/laughter-best-medicine/

http://www.brainyquote.com/quotes/quotes/m/marthabeck282640.html

http://www.psychologytoday.com/blog/the-possibility-paradigm/201106/are-you-meeting-your-laugh-quota-why-you-should-laugh-5-year-ol

http://curiosity.discovery.com/question/what-happens-body-when-laugh

http://www.helpguide.org/life/humor_laughter_health.htm

http://voxy.com/blog/index.php/2012/04/laughter-internet-languages/

http://lifewordstoday.com/

http://ahdimages.com/live-laugh-love-quotes/live-laugh-love-quotes/

http://www.sheknows.com/health-and-wellness/articles/956317/the-health-benefits-of-laughter

 

 

 

 

The Challenge of Stress

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As we head towards the middle of 2014, I am becoming aware of the rise in stress levels for most people, but more so for students.  Why? EXAMS! For most people a word they want to avoid! Why not take a different approach this year and be proactive in managing your stress.  Check out the attached brochure which tells you what stress is, how to manage stress prior to exams, how to manage stress during the exams and some general tips on conquering this challenge! Also REMEMBER Student Counselling has qualified, registered Psychologists who can assist you. No need to do this on your own!!

 

stress brochure