Category Archives: Wellness

Wellness

For Free?!!!

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“Who looks outside, dreams.  Who looks inside, awakes.”  Carl Jung

 

For Free?!!!

Recently I had a student approach Student Counselling for an appointment for an individual session.  Prior to the commencement of the session, the student enquired, “I’m just checking – I don’t need to pay anything for this session?”  My response, “It’s for free! No charge.”

 

Yes, students, psychological services offered by Student Counselling on the various campuses of the Cape Peninsula University of Technology, is absolutely free… and confidential!  Both full-time and part-time students are eligible for the services.

 

Student Counselling plays an integral part of a student’s journey to success.  So, if you are grappling with a personal or academic concern, we are literally, a telephone call away, or alternatively, you could drop by the Student Counselling unit on your respective campus and schedule an appointment.  Further information on contacting Student Counselling follows:

untitled1        CPUT Student Counselling contact details:             

Cape Town   (021) 460-3237

Bellville           (021) 959-6182

Mowbray       (021) 680-1574

Wellington     (021) 864-5201/5206

 

Sources:

http://virtualexcellenceretentionservices.blogspot.com/

http://www.inspirational-quotes.info/growth.html

http://raws.adc.rmit.edu.au/~e81843/blog2/?p=2177

 

 

 

 

 

 

 

Is procrastination just a bad habit?

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One of the reasons why we are not able to manage our time effectively is procrastination. Procrastination is the habit of putting off doing an important task, but then becoming involved with a less important task. We put off working on our assignment, due next week, and then start cleaning our room. The result is usually that we feel guilty, get behind in our work and do not make effective use of our available time.

 

Are you a procrastinator? If you tend to put off a task or assignment because it seems too difficult, or it will take too much of your time, or you put it off because you are not in the mood, or feel too tired or hungry, you are procrastinating.

 

So why do we procrastinate? Some of the reasons for procrastination are:

  • We are not motivated for an unpleasant task and only want to do pleasant tasks
  • We prefer short-term enjoyment over the long term benefits of completing the task
  • We have an unrealistic idea of the amount of effort needed to complete a task
  • The task seems too difficult and overwhelming and we don’t know where to start
  • We want to complete the task perfectly or not do it at all
  • We have a fear of failure and will rather not even attempt to start the task

 

In countering procrastination, we have to decide whether the task is important enough to do now. Is it worth sacrificing short term pleasure for long term benefits? If the task is important then the immediate desire of putting off doing the assignment should be replaced with the ultimate goal of completing the assignment with a good mark.

It does not help to wait until you are in the right mood for working. A good strategy is to just start doing the assignment for at least 10 minutes even if you don’t feel like it. Once you become involved with the task, it is easier to continue. Break the task into smaller and more manageable bits. A large assignment can be divided into a sequence of smaller tasks and activities that can be completed one by one. This will create good habits and bring you into a routine of working on a regular basis.

 

It is not enough to have the ability to complete an assignment; you also need to put in the effort to be successful. Next time you don’t feel like it, get into the habit of just doing it!

 

This article is based on a self-help booklet, Time Management by Abie de Villiers, available at Student Counselling

DID YOU HAVE THE VACCINE? EXAM FEVER ON THE HIGH

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Attempt SIX questions in all. Select Two question from section A, and three questions from section B. Question No.1 is compulsory.

This is a typical set of instructions that many of the students would see at the top of most of the question papers. You are also given some additional information like total marks, total time allowed, be precise, do your work neat and clean, draw a diagram where necessary and other such instructions. As you get the paper in the examination hall you must go through all these instructions. This article is based on questions like: What is Examination Fever? Who suffers from it?, What are its symptoms? How to study methodically? How to get rid of it? and much more….

What is examination fever?

The fear of examination has given birth to the phrase “Examination fever”. This “fever” and “examination” both are closely related because near the examination a student has an attack of this type of fever. The medical science has yet to discover its authentic germs but most educationists say “It’s a kind of allergy that attacks during or few days before the exams”.

Who suffers from it?

The victims of this fever are students. This allergy affects anyone without age limit. As examination fever is a seasonal disease and this season comes thrice a year, just before the examination so the students get anxious and restless. The intellectuals say this allergy can attack anyone, at anytime even, the scholars do not remain unaffected.

Symptoms

After a prolonged research the educationists and intellectuals have found some of the symptoms of this special type of fever. They agree that whenever examinations come closer the students start getting anxious and spend sleepless nights worrying about the upcoming exams. The students become weak and pale, gets easily irritated, complain of loss of memory, headache, nerves overwrought, tired eyes and the face full of worry and tension.

How to get rid of it?

In medical science no medicine has yet been discovered for the examination fever victims. The only remedy for these victims is that they just relax and need not worry…. because it is wise to remember that exams are not here as punishment; they are a good way of testing to see how much you have learnt. An examination tests a student’s knowledge and the understanding of a particular subject. The fear of examination makes students work hard because they go through the whole course as they don’t know what would be asked.

As students are anxious and restless so they sometimes think of using unfair means like guess paper injections, cheating capsules, use of programmable calculators, friendly invigilator, and other such activities. But remember all these activities have their side effects so always avoid them.

To overcome examination fever just follows the following tips:

Always be positive because examinations are a part of life and they should not taken as punishment so always accept examination warm heartedly.
• Try and relax. Don’t get over anxious. Always consider the worst case that can happen and then think positive.

• During this period make sure you have balanced meals if you can afford. Avoid junk food during or before examinations.

• Gain confidence in subjects you know best by completing your revision and writing notes.

• Try to make brief points to refer just before the exams.

• Before starting the paper set an appropriate time for each question. It will help you while you are attempting questions.

• Before examinations always revise question which you have learnt by writing them on paper according to the specified time frame.

•Take proper sleep before and during examination otherwise you will not feel fresh and you will not be able to perform according to your expectations..

•Always avoid last minute cramming because sometimes it proves to be hazardous.
Resources:
[Noman Hussain Malik, 9 May 2006; An article on Dawn Young World site]

Open Day 2014 Gallery

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This past weekend saw yet another successful Open Day hosted by CPUT. Thousands of learners, accompanied by friends, family and teachers braved the chilly Cape Town weather on the 10th May for a career-information-filled Saturday. Below are some of the pics. If you require a high resolution of a particular image, kindly contact me directly.

 

Mindfulness: Dealing with difficult emotions

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Most of us will have problems in dealing with difficult emotions at some time or other in our lives. Unpleasant emotions can be a downward spiral of physical sensations, thoughts and feelings that could be overwhelming. It would be very helpful if we were able to become fully aware of the emotions, suspend judgement and in that way shift our perceptions of the difficult emotions.

 

The practice of mindfulness can deal with unpleasant emotions by combining a spirit of gentleness and acceptance with a spirit of adventure and discovery. By being aware of what is in the present moment, we will only focus on the problem of the moment rather than on all the problems of next week or next year. This attitude of acceptance of what the present moment brings, is illustrated in the poem “The Guest House” by Rumi, a 13th century Sufi poet (in Williams, Teasdale, Segal & Kabat-Zinn, 2007):

 

This human being is a guest house

Every morning a new arrival

 

A joy, a depression, a meanness,

Some momentary awareness comes

As an unexpected visitor

 

Welcome and entertain them all!

Even if they’re a crowd of sorrows,

Who violently sweep your house

Empty of its furniture,

Still, treat each guest honourably

He may be clearing you out

For some new delight

 

The dark thought, the shame, the malice,

Meet them at the door laughing,

And invite them in

 

Be grateful for whoever comes,

Because each has been sent

As a guide from beyond.

 

Mindfulness leads us on the path of full awareness of the moment, coupled with elements of curiosity and self-compassion. In this way mindfulness practice can lead to a positive shift in our perceptions and change our relationship with difficult emotions.

 

Reference

Wllliams, M., Teasdale, J., Segal, Z. & Kabat-Zinn, J. (2007). The mindful way through depression. The Guilford Press: New York, NY.

 

For a further exploration of mindfulness make an appointment with a student counsellor

Mindfulness: Freeing yourself from unhappiness

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Our thinking can be bad for our health. Constant thinking about an event or problem can take us into a downward spiral of negative memories, images and thinking patterns. This then often leads to a mood of unhappiness or even depression.

 

An alternative strategy for handling everyday problems and negative moods is through the cultivation of mindfulness. The authors of the book: The mindful way through depression, describes mindfulness as “…..the awareness that emerges through paying attention on purpose, in the present moment, and non-judgementally to things as they are” (p47). The key seems to be awareness. Instead of relying on critical thinking to lead us out of a negative or sad mood, we need to focus on an awareness of our thoughts and feelings. This is called the being mode of mind as opposed to the doing mode. By focussing on the awareness of the being mode we can learn to experience the world directly without the relentless commentary of our thoughts. We can learn to see our thoughts as mere thoughts that come and go in the mind, rather than absolute truths. Being more aware of ourselves and our thoughts, emotions and bodily sensations can help us focus our actions where they can make a difference in our lives.

 

The essence of mindfulness can be seen as follows:

  • Intentional and a choice that we can make
  • Experiential with a focus on present experiences, rather than the past or future
  • Non-judgemental and accepting things as they are without comparing them to an internal or external standard

 

When our thinking gets stuck and takes us into a downward spiral of negative memories, images and thinking patterns, mindfulness might be just the alternative mode of being that we need. With mindfulness we can explore our emotions in a non-judgemental and self-compassionate attitude that could open up new possibilities.

 

Reference

Wllliams, M., Teasdale, J., Segal, Z. & Kabat-Zinn, J. (2007). The mindful way through depression. The Guilford Press: New York, NY.

 

 

 

 

10 Lessons I have learnt on my way to reaching my goal weight

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  1. Set a goal for yourself. Whether it is reaching a specific weight, wearing a specific item of clothing or meeting that special someone.
  2. Quick fixes don’t work and don’t last. They may take the weight off but depriving your body of specific food groups mean that the weight will come back even when you try to maintain your weight. Introducing that missing food group causes your body to grab onto it and store it for eternity because it’s afraid that you will stop eating it again.
  3. You don’t have to eat salad for breakfast, lunch and supper. It’s all about portion control. Just eat less and with less fat and processed ingredients. I hate salads and still enjoy my pasta.
  4. Doing it as a group helps but can also hinder your journey as others fall out or lose their motivation especially if they are your motivation to lose weight. Set your OWN goals.
  5. Don’t let others tell you what you should or should not weigh. You know how you feel in your skin and no –one can tell you how to feel.
  6. Don’t be demotivated by” friendly” comments about “your obsession with weight loss”. If you have set your mind to it, it’s not your obsession but your mission and obsessive behaviour is sometimes required *giggle*
  7. There will be hard days but there will also be easy ones. Just pick yourself up and keep going.
  8. Get active and exercise as you lose weight. It will help with toning the skin.
  9. They say food is 90 % of weight loss and exercise 10 %. But you can change this depending on your activity level. Exercise also increases your metabolism.
  10. Reaching your goal weight feels amazing and you can pat yourself on the back for all your hard work. Go ahead! Do it!

Are you a “Couch Potato”?

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How many of the following excuses have you used lately?

“I don’t have enough time to exercise.”

“Exercise is too difficult and painful.”

“I’m too tired to exercise.”

“My health isn’t good enough.”

“I’m not athletic.”

“Exercise is boring.”

Did you know that physical health is connected to mental and emotional health?
Taking care of your body is a great first step towards mental and emotional health. Your body and mind are linked, therefore when you improve your physical health, you’ll inevitably experience better mental and emotional well-being. Exercise does not only strengthen our heart and lungs, but also releases endorphins, powerful chemicals that energize us and lift our mood.  The activities you engage in and the daily choices you make affect the way you feel physically and emotionally. For example:
Get enough rest. To have good mental and emotional health, it’s important to take care of your body. That includes getting enough sleep. Most people need seven to eight hours of sleep each night in order to function optimally.
Learn about good nutrition and practice it. The subject of nutrition is complicated and not always easy to put into practice. But the more you learn about what you eat and how it affects your energy and mood, the better you can feel.
Exercise to relieve stress and lift your mood. Exercise is a powerful remedy to stress, anxiety, and depression. Look for small ways to add activity to your day, like taking the stairs instead of the elevator or going on a short walk. To get the most mental health benefits, aim for 30 minutes or more of exercise per day. So let’s see how we can combat those silly excuses…
 “I don’t have enough time to exercise.”
Even short low-impact intervals of exercise can act as a powerful tool to supercharge your health. Even a brisk 15-minute walk will do wonders (especially during exam times when those stress levels are rising).
 “Exercise is too difficult and painful.”
Consider “no pain, no gain” the old fashioned way of thinking about exercise. Exercise doesn’t have to hurt to be incredibly effective. You don’t have to push yourself to the limit to get results. You can build your strength and fitness by doing something at your own pace, like walking, swimming, even cleaning your room.
 “I’m too tired to exercise.”
Regular exercise is a powerful pick-me-up that can significantly reduce fatigue and make you feel much more energetic. If you’re feeling tired, try dancing to your favourite music or grab a couple of friends and go kick a soccer ball around for a bit.  You’ll be amazed how much better you feel afterwards.
“My health isn’t good enough.”
It’s never too late to start building your strength and physical fitness, even if you’ve never exercised or are a self-confessed “couch potato”. And exercise is a proven treatment for many diseases, from diabetes to depression.
 “I’m not athletic.”
Don’t worry if you’re not sporty or ultra-coordinated. Instead, find an activity that makes you feel good to be in your body.  There are plenty of “hobbies” that can get your blood pumping a bit faster, e.g. karate, dancing or hiking.
 “Exercise is boring.”
Sure, pounding on a treadmill for an hour may not be everyone’s idea of a good time. But not all exercise has to be boring; just about everyone can find a physical activity they enjoy. Try playing activity-based games. For example skateboarding, soccer, or tennis, can burn at least as many calories as walking on a treadmill; some substantially more. Once you build up your confidence, try getting away from the TV screen and playing the real thing outside.
Additionally…
Get a healthy dose of sunlight every day. Sunlight lifts your mood, so try to get at least 10 to 15 minutes of sun per day. This can be done while exercising, washing your car, or socializing.
Limit alcohol and avoid cigarettes and other drugs. These are stimulants that may unnaturally make you feel good in the short term, but have long-term negative concerns for your mood and emotional health.

So next time when you are concidering to opt for the couch… try to remember how a little bit of sunshine, good food and any form of activity that increase your blood-flow, can invigorate you and help improve your physical and emotional well-being.

Resources
Exercise: A program you can live with. Retrieved from http://www.health.harvard.edu/special_health_reports/exercise
Guide to Physical Activity. Examples and ideas of physical activity that you might not have considered exercise. Retrieved from http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/phy_act.htm
Exercise – How to get started, an overview of exercise basics including stretches. Retrieved from http://familydoctor.org/familydoctor/en/prevention-wellness/exercise-fitness/exercise-basics/exercise-how-to-get-started.printerview.all.html
Tips to help you get active. A step-by-step guide to getting active, breaking down how to overcome barriers and practical tips on getting started. Retrieved from http://win.niddk.nih.gov/publications/tips.htm

How to keep money from ruining your life

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Are you in charge of your money matters or is it ruining your life? Now is the ideal time to start learning how to manage your finances while you are a student. Experts tell us that we all have a money personality. Our background, past experiences and the type of person we are all contribute to our attitude towards money. See if you can recognise yourself in the following personalities:

 

1. The Spender

For this person, buying items is a way of feeling important, loved and validated. They also tend to buy only the best whether they can afford it or not. This is a way of buying status and respect and gaining self-worth with extravagant possessions. The spender needs to get their spending under control and start setting themselves limits to stay debt free by drawing up a budget.

 

2. The Saver

This person tends to see money as a way of obtaining security. They will only be comfortable if they know they have money in reserve. They will look for specials and bargain items as far as possible. No matter how much money they have, they are afraid of becoming poor. The saver sometimes has to let go and see money as a way of occasionally spoiling themselves and their loved ones.

 

3. The Avoider

This person is usually not comfortable in dealing with money and will avoid the subject at all costs. The avoider might even ignore paying bills. They feel there are more important things in life than money and might not even know how much they are spending. This person needs to change their attitude towards money and deal with their day to day financial responsibilities. It might be to their benefit to find out more about budgeting and credit rating.

 

We can see from the above that our money personality indicates our relationship with money and how responsibly we deal with our finances. We might even show some behaviour of each of the personalities. The important thing is to become aware of this and to become knowledgeable about managing our finances. Now is the time to develop the financial skills you can use for the rest of your life.

 

 

The Student Budgeting Guide

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Financial Wellness

It’s all about the money

You’re at university now – away from home, possibly for the first time, meeting new friends and enjoying a new social scene, but being a student also means learning how to manage your money. The good news is that you don’t have to be an accountant to control your finances. This guide will give you useful tips to learn how to plan and control your spending, and save where you can.

Budgeting
Being a student can be stressful at times, (especially around exam time!); and finding an effective strategy to manage your finances will give you one less thing to worry about and hopefully keep your stress levels down. Money is a big issue for all students, and planning your budget in advance may help you avoid getting into financial difficulties. If you learn now to set up a budget and live according to it, it will be easier to develop a financial plan when you start work.

Budgeting is a personal matter, and it is important to find a system that works for you. The basic idea behind budgeting is that your expenditure (what you spend) should not be more than your income. Buy a notebook in which to plan your budget, and to record your spending. Include the following:

Income
Start by estimating your annual income. You may receive money from the following sources:

•    Bursaries
•    Scholarships
•    Financial aid
•    Part-time and vacation work
•    Family contributions
•    Student loan
•    Savings

Then break down the total into a monthly amount available to you, since it is easier to calculate the paying of bills in monthly amounts. If you return home for the holidays, take this into account – you may not need to pay accommodation fees for this period, and your family may cover food costs during this time, if this is so then the average academic year is 9 months.

Expenditure
First calculate the amount of money you will need to spend on bills monthly. These may include:

•    University fees
•    Accommodation fees
•    Municipality bills – electricity, water and rates (if-applicable)
•    Medical Expenses
•    Travel — to and from university, and to and from home for
the holidays
•    Car costs (if you have one} – petrol, tax. insurance Childcare (if
you have dependents)

These items may be seen as essentials, but the following costs will also need to be calculated.  These items can be budgeted for according to the amount of income that you have left after paying the non-negotiables.
•    Food
•    Laundry
•    Cell phone / telephone calls
•    Clothes / shoes
•    Hair
•    Toiletries
•    Books / Photocopies
•    Stationary
•    Leisure activities

Most students find it easier to work out a weekly budget in terms of what they have to spend on food, telephone calls and entertainment etc. After subtracting the essential bills from your total monthly income, assess what is left for the month.

Divide this remaining money into portions to be spent on the above Items, and then divide the month into 4 or 5 weeks (depending on the month). Some students may prefer to spend money on a visit to the hairdresser than on a night out in a club. Some students may prefer to go without new clothes so they can spend a bit more on food. Work out what your priorities are and allocate money accordingly. Remember that eating a healthy balanced diet is essential for your brain to function well, which is the reason that you are at university—to develop your brain.

Find the rest of this Essential Guide at any of our Student Counselling Offices.