Category Archives: Wellness

Wellness

To all First Years: Welcome to CPUT!

Posted on by

Student Counselling is open to all students; on a walk-in, as well as a referral basis. We are a team of psychologists, social workers, career advisors and receptionists, there to be the heartbeat of wellness on campus. Sometimes frustrated students come to us and we refer them to the appropriate places for assistance, sometimes students unsure about their career/subject choices come see us and we help them decide what route to take, and other times it’s just life problems that bring students through our doors.

At this time of year plenty of First years often seek our help. We try to pay special attention to the needs of these first years (you guys), because we know the adjustment is often a little tougher than expected. Or perhaps you knew it would be tough, but you thought you would handle it better. Well, that’s where we come in – we would like to help you. Either come to us and see a counsellor for individual sessions or join a support group. Support groups are running on some of the campuses, these include: A men’s group, LGBTI group, exam preparation group and a first-year adjustment group, aimed specifically at helping first years with the adjustment to student life (Bellville and Cape Town Campuses).

Here are some basic things you can do or try to remember for this year:

  • You might feel lost and think that everybody seems so much more organised and clued-up than you, but remember, most students feel that way. Someone likely thinks you seem more organised than you feel.
  • If you attend class and stay relatively updated with class preparation you have already done half the work. The problem usually comes with procrastinating (putting off work you actually need to do), falling behind in class and then the next thing you know, you feel completely overwhelmed and unable to move forward. Just keep doing bits of work.
  • On the other side, you can’t work all the time and make no time for things you enjoy. It’s always important to take some downtime and rest your mind. During exam times, it is to be expected that you will study more, spend less times on leisure activities and maybe even sleep less – all the more reason to make sure you balance studying and relaxation during the rest of the year.
  • Try to suspend all judgements. University life is much more diverse than school and if you have moved from another city, there is even more to get used to. It might do you well to try and keep an open mind about people. You might disregard someone, based on preconceived ideas, whom could have been a valuable friend if you had given them the opportunity.
  • Try to expand your comfort zone. There are often things, places and people we feel comfortable with, and sometimes that is good enough. However, sometimes staying in that area of comfortability leads to us feeling stuck. Part of the university experience is to have experiences, try it (but be safe!).

Any students, first year or not, are welcome to report to their student counselling office if they are struggling to adjust to student life. We are here to help. For other opportunities of help, check out our Facebook page, watch out for competitions to win, events during the year and the launch of support or exam preparation groups on your campus.

Surviving Exams

Posted on by

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!

National Healthy Lifestyles Day 2017 by Dr Charlene Petersen

Posted on by

National Healthy Lifestyles Awareness campaign ENCOURAGES all South Africans to participate in all the five elements of the healthy lifestyle campaign which are:

promotion of good nutrition

regular physical activity

tobacco control

interventions against alcohol and substance abuse

promotion of safe sexual behaviour.

The Health Lifestyles Awareness Day tackles the dangers of obesity, an unhealthy diet and physical inactivity as risk factors, by promoting health and wellbeing among individuals, communities and populations.The Heart and Stroke Foundation South Africa (HSFSA) wants to make it easier and more fun for you to celebrate this Healthy Lifestyle Awareness Day. They have listed a few simple suggestions to get you on the road to healthier living. They challenge you to team up with a friend, a partner or a colleague (because a bit of competition never hurt anyone!) and pledge to do at least one of the following:

* Switch to sugar free drinks instead of your usual fizzy cold drink – you’ll save a massive seven teaspoons of sugar per can!

* Eat at least five servings of fruit and vegetables daily – why not choose raw carrots as a snack over a packet of crisps, or eat some grapes instead of a pudding.

* Do 30 minutes of exercise five times a week. Remember that exercise doesn’t necessarily mean going to the gym. Perhaps you can walk to the shops instead of taking the car or bus, or dance round your living room. You could catch up with a friend over a walk instead of a coffee. Even cleaning the house and gardening can count towards your fitness goals – the aim is to be breathless, but not speechless.

* Drink more water – as a guideline, men should aim to drink around 12 glasses of fluid a day, and women should drink around nine glasses. A glass is 250ml. Water is ideal, but moderate intake of tea and coffee can also count towards the total amount. Try to avoid sugary drinks, energy drinks and large amounts of fruit juice.

* If you smoke, consider quitting – smoking almost triples the risk of heart disease. It narrows blood vessels and expands blood clots, reducing blood flow to the heart and brain, which directly leads to heart attack and stroke. Quitting isn’t easy for most people, but find support, stay motivated, and consider using quitting aids such as nicotine patches or gums.

Healthy Lifestyles Awareness month …..Make it a good one!

Compiled by Dr Charlene Petersen

References http://www.heartfoundation.co.za/media-releases/heart

www.gov.za/speeches/national-healthy-lifestyles-day-2017-15-nov-2016-092

Welcome ONE and ALL written by Zainuneesa Julies

Posted on by
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

 

Towards a healthier lifestyle

Posted on by

Ever heard of the phrase: “holistic wellbeing? Try using the Google search engine and see what pops up. Technology makes me overwhelmed at times, especially with all the knowledge people state in blogs about “DO’s” and “DON’Ts”. I think Google has a way of mocking us due to all the articles available that creates confusion, stress and the “really” messages you tell yourself when you see the number of results when typing a single word.

Maintaining your holistic wellbeing refers to the way we look after ourselves in all aspects of life to enhance our quality of life (happiness, joy, relationships, sexual drive, social life, academics, career satisfaction etc.). However it sounds pretty and perfect but everyone knows we are not perfect. Where do we start? Firstly, we need to realise the importance of our entire body and our lifestyles but mindful of the personal responsibilities as well as commitment requirements. Our bodies are like machines, if one part of your body experiences discomfort; other parts of our body are affected. An example is “My throat is sore” would be an indication that you will get sick, and then you tell your whole body you need medication. Therefore we need to be mindful of our habits and actions. Reason being, our health is related to our lifestyles and environments we engage in.  For example, what we eat, drink, feel, exercise, and the toxins we exposed to affect our health. Vitamins, herbs, minerals etc., only helps for a few days if you remember to take them.  Below is an ideal health picture:
Pathways to wellness

In the image below is a nice depiction of what you may experience. Despite the sample population it’s directed to, I think it is relevant to us as well.

holistic system of wellness

Considerations for healthier you:

Physical wellness:

  1. You need to ask yourself whether your body is managing with the foods you are eating. Do you eat enough red meat, vegetables, fish, and other important foods to enhance your metabolism? So you a vegan or meat lover. Are you eating enough foods or over eating? How many diets have you been on and calculate the money you spent on them. Do you prefer take-aways or can you make food? Do you spend less time at home or near a stove and use take-aways as an alternative? Rate yourself below:
Eat healthy? 1 2 3 average 4 5 6 7

 

  1. Do you rest and sleep enough ? or do you rest too much and sleep too much? What are you doing to enhance you energy levels in you free time? Rate yourself rest and sleeping patterns
Sleep patterns 1 2 3 4 (8hours) 5 6 7
Rest Average

 

  1. What do you enjoy doing in you spare time? State your interests, talents and achievements. State your responsibilities and amount of free time. Rate how much time you spend doing things you love, passionate about or things that makes you happy atleast per week:
Happy 1 2 3 4 (average) 5 6 7

 

  1. How much energy do you have during the day? Ever feel you a big procrastinator or you always too tired to do things for yourself? Do you make up excuses to treat yourself or are you always spoiling others instead? Rate your energy levels on a daily basis and your level of drive to satisfy yourself.
1 2 3 4 5 6 7

 

Below are a few suggestions for you to practice to maintain an optimal level of physical wellness.

  • Engage in physical activity every day for 30 minutes. You may break up your daily 30 minutes into 10 minutes bouts.
  • Use stairs instead of the elevator or escalator and walk whenever possible.
  • Learn to recognize warning signs when your body begins feeling ill.
  • Eat a variety of healthy foods and control your meal portions.
  • Maintain a regular sleep schedule and get between 7-9 hours of sleep each night.
  • Practice safe sex.

 

Emotional wellness

In life, we come across challenges that may drain us emotionally. We need time to overcome those challenges which identifies your healing process. However we also need to recognize where we were or what we went through in order to become driven, resilient, courageous and motivated. Being positive or optimistic is not only about the good things, its acknowledging the good and bad things to persevere despite your prior mistakes. How do we master emotional wellness?

  • Try to Surround yourself with positive people and try to use negative things in humour ( if we can talk about or laugh about a painful memory, we have healed)
  • Try to Smile every hour
  • Try to do something outside your comfort zone. No one gets it right the first time. Humanity was created to improve the outcomes of their mistakes.
  • Seek support and help when needed.
  • Show gratitude to friends and family to strengthen your relationship with them.
  • Practice being aware of yourself and nature either through meditation or expressing yourself through your talents.
  • Try to learn from your mistakes and don’t spend too much time on criticising yourself.
  • Find a balance in different aspects of your life.

Financial wellness

Explore available financial options such as applying for bursaries or looking for sponsors. Maybe check out part time or holiday jobs. Find out what are your talents and be innovative with it to get an income. An example if you like painting, why not sell some of them? The internet can also help you get an income if you’re and internet guru.

 

Environmental wellness

Environmental wellness means to be mindful of nature and respecting our surroundings. This promotes a spiritual interaction with nature and your personal environment. In essence we need to respect our surroundings and the people in it. An example of disrespecting someone’s right to environmental wellness is to litter on their front lawn or to damage property or invade someone’s personal space by breaking into their house.

Therefore we should be aware of our daily habits or actions and how it affects surroundings. An example would be: If you are smoking too much and your child starts coughing when he or she surrounds you, rather distance yourself whilst smoking to ensure fresh air in your child’s lungs. However if you feel your lungs are too week and you a regular smoker, why not reduce the number of cigarettes a day? This may enhance your lifestyle because if we are not fearful of getting flu or too low immune systems, we become more confident to tackle the world. Ways to master this is to recycle, conserve energy, volunteer in environmental organizations or spend time outdoors, reduce habits like smoking or drinking or fix your car if it smokes too much. It doesn’t have to be something big. For example we can throw a bottle in a recycle bottle bin. A healthy mind and body requires fresh air, clean water, clean areas or hygiene.

 

Intellectual wellness

This kind of wellness is about using your knowledge, skills, talents and competencies in creative and mentally-stimulating activities. Activities could help you to increase your knowledge and remember a teacher can also become a student… Intellectual wellness can be developed through academics, cultural involvement, community involvement and personal hobbies or other mind challenging activities. Intellectual wellness encourages learning and understanding. Intellectual wellness also increases curiosity. Curiosity is important because it motivates you to try new things and develop an understanding of how you see the relationship between yourself, others and the environment.

Below is a list of suggestions for you to adopt in order to enhance your intellectual wellness.

  • Be open-minded.
  • Listen. When you participate in active listening you are able to fully comprehend the information that is being given to you.
  • Pick up a hobby. Hobbies are great ways to increase your skill set. They can also be fun!
  • Travel. The best way to gain knowledge as well as an appreciation for another culture is to experience it yourself.
  • Express your creative side by exploring different avenues of creativity and artistic expressions.

Occupational wellness

This kind of wellness refers to our level of encouragement for our future careers and how it ensures personal satisfaction throughout our lives. Your attitude about work is a crucial influence for occupational development. Occupational wellness requires the ability and resources to explore career opportunities available to us. Occupational development usually identifies your skills, experiences, competencies and even talents which could enable you to pursue success. This could be both personally and professionally rewarding. Below are some suggestions to begin your journey to occupational wellness.

  • Reflect on yourself and your occupational needs. What occupational tasks do you enjoy? What occupational tasks do you find burdensome?
  • Explore both paid and un-paid work and volunteer opportunities that interest you.
  • Practice open communication and proper conflict management with your colleagues.
  • Set realistic career goals for yourself and constantly work towards accomplishing these goals.

 

Social wellness

Social wellness requires the ability to socially engage and maintain healthy relationships with peers, colleagues, family, friends, spouses or all people in your life. However we need to explore our identities in this social image. You need to ask yourself where do you fit in and what kind of personality do you have. Sometimes it is difficult for a shy person to speak to people if they do not know those people. You need to ask yourself what are the kinds of groups or friends I prefer or feel comfortable with. You also need to ask yourself what do you enjoy and what available activities are available where I could meet people. All of this constitutes a social being. We cannot grow up in isolation.

Maintaining social wellness allows you to practice empathy and active listening. There are many ways you can begin your journey on the route to social wellness. Below are some suggestions on how to enhance your social wellness.

  • Reflect on yourself and your social needs. What aspects of your social life do you enjoy? What parts would you like to improve?
  • Make an effort to keep in touch with supportive friends and family.
  • Practice self-disclosure.
  • Participate in group discussions and practice active listening.
  • Join a club or organization.

 

Spiritual wellness

Spiritual wellness allows us to be in tune with our spiritual selves. This realm of wellness lets us find meaning in life events and define our individual purpose. Spiritual wellness can be defined through various factors including religious faith, values, ethics and morals.

Explore your inner self. Take time to think about who you are.

  • If you experience a life-changing event, take a few minutes to think about what series of events led to this.
  • Spend time meditating or practicing mindful relaxation.
  • Practice acceptance.
  • Be curious. If something happens that makes you even the slightest bit curious, take a moment to explore the experience a little deeper.
  • Look for a religious faith that you agree with.

 

Please click on the below links to increase your knowledge about healthy living

Happy wellness living everyone.

 

Written by Carinne Petersen, Student Counselling Bellville BPsych Intern

 

References:

http://indigointernational.org/holistic-health-practices/

https://shcs.ucdavis.edu/wellness/spiritual/#.Vv0u7rcaK1s

http://www.prevention.com/mind-body/10-minute-health-and-wellness-tips

 

Turn your hopes into reality in 2016 by writing a letter to yourself

Posted on by

Most of us start every January with the announcement of our goals and resolutions for the upcoming year. The start of a new year comes with the opportunity for a fresh start. For most however, these resolutions are quickly forgotten. It is estimated that only 8% of those who make New Year’s resolutions actually stick to them.

As an alternative to New Year’s resolutions we propose writing a Hope Letter as a means of motivating yourself to make positive, substantial changes to your life. When we write down how we will achieve our hopes and dreams, we are more successful in making them come true.

To write your own Hope Letter just follow these 3 easy steps:

1. Write it down
Address the letter to yourself; date it one year from the day of writing it and sign it at the bottom, thus a hard copy is best.

2. Don’t limit yourself
Think deeply about all the aspects of your life, including: career, academics, health, family, relationships, spirituality, fun and community. Imagine in which ways these aspects of your life might look different if you achieved all of your goals. How would you like to grow in these areas?

3. Be Accountable
Put the letter in an envelope, seal it and give it to a partner/dear friend/family member for safe keeping. Ask the person to return the letter to you one year from the day that you gave it to them.

Upon opening this letter one year in the future, you’ll be surprised by the ways in which you may have grown and how different your outlook might be.

Best wishes for the year ahead!

50 shades of green…

Posted on by

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?

Posted on by

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

 

 

 

 

Find Your Type of Procrastinator

Posted on by

You might recognise yourself as one of these 6 different types of procrastinators. Under each type there are tips on how to beat it.

 

Perfectionist

You often find it difficult to begin a task because the thought of getting every detail perfect is overwhelming.

 

How to beat it

Focus on what is realistic rather than what is ideal. Work towards excellence rather than perfection.

 

Dreamer

Abstract thoughts are more pleasant to think about than the real-life actions that need to be taken.

 

How to beat it

Try to differentiate between dreams that are vague and goals that are specific and measurable. Change your dreams into goals.

 

Crisis-maker

You feel that you work best under pressure. You enjoy the rush of working under a deadline.

 

How to beat it

Remind yourself that you may not be interested in a task until you start. Identify and use other motivators to start working earlier on the task rather than using stress as a motivator.

 

Defier

Many tasks seem like an unfair or unnecessary use of your time and energy.

 

How to beat it

Rank your priorities in life and plan your energies accordingly.

 

Over-doer 

You find it difficult to prioritize and say no to other demands on your time.

 

How to beat it

Recognize and respect your personal limitations. Rank your priorities and make choices about your time according to this.

 

Worrier

Many tasks seem too difficult. You prefer to stay in your comfort zone and avoid change.

 

How to beat it

Learn to make realistic judgements about the time and effort needed to complete a task. Break down tasks into more manageable parts.

 

 

The above was extracted from a post by Joel Brown at: http://addicted2success.com/success-advice/

 

DESIGN YOUR REALITY THROUGH SELF-VISUALISATION

Posted on by

untitled

Why do you study? Certainly it is because you want to become a professional career person, have a great job, earn a good salary, own a house, a car, and be in the position to financially secure your family’s future. Perhaps you even see yourself in the long run as an owner of your own business, a CEO of a company…..

First of all you need to have a great dream that motivates and stimulates you, and you must genuinely believe that your dream is achievable. There is unfortunately no short route to academic success and a realistic, hardworking and consistent approach is still the building blocks of achievement. Student Counselling can help to equip you with good study skills, time management and overall planning for success.

But….. There is something else you can do to completely change the way you approach your studies at university. It is called active self-visualization and it can be very powerful .To begin with, always start with the end in mind.
Say for instance you are studying for a National Diploma in Human Resource Management. Your ultimate career goal is to find yourself a dream job in an upmarket high fly company where the work entails many-faceted components of dealing with intricate situations and people, using high level administrative skills, etc. You see yourself surrounded by enthusiastic, dynamic people in a high tech corporate set up, smartly dressed to reflect the professional and efficient image of the business. You see yourself as communicating with personnel, managers and outside stakeholders of the company. Your picture of yourself is one of inspiring and influencing people, acting with great skill and self confidence.

Start acting as if you are already that person. Start with the end in mind. Think of yourself no longer as a student, but as a professional person. You are, in the here and now, actually already busy with your career. For instance, next time you go to class, imagine it as the conference room at your business. The lecturer is the highly acclaimed international speaker. You do not want to miss a thing! You therefor sit in the front rows to take in even better, and to be noticed by the speaker. You dress to reflect your own high standards of professionality, good taste, and creativity.Your walk and your talk mirrors enthusiasm, eagerness and a certain maturity. In your mind you ARE already the successful HR person of your dreams. You want to know all there is to know, develop all aspects of your abilities and know-how. You therefor attend all available life skills courses, talk to people in the field, ask questions and get to know the “speakers”. You walk, talk and eat your career, so to speak.
This mindset will gradually alter your present reality in a very positive way. Eventually you become the person you envisage. Exactly as the saying goes: “If you want to know your future, look at your present actions”. Your future starts now.

 

Posted on behalf of Melleta Louw