STUDENTSURVIVALA-Z

GUIDE

This FREE helpful A-Z GUIDE is packed full of advice and essentials for coping with student life

Its a stressful time of year. Essay deadlines are hanging over your head, and exams are looming. Its the time

of year that felt so far away a few months ago, but has stealthily crept up and is now causing stress, anxiety and bitten nails all over campus.

We know too well how you can become totally immersed in all things essay and exam-related, and how it feels when you cant see the light at the end of the tunnel. So, we came up with this helpful wee guide!

WelcomeWe have lots of advice and ideas here on

how to cope mentally and physically with the demands of the final few months of the year. Stress how to prevent it, how to deal with it, how to alleviate it and particularly exam stress, has its own whole section (kindly created by Mind UK www.mind.org.uk).

Weve also included a very useful A-Z guide which is packed full of advice and essentials for coping with student life.

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FINISHING TOUCHESB E A U T Y S A L O N

Exam stress

5

Can I avoid getting stressed before an exam?Taking exams is bound to be stressful because of whats at stake. You may be feeling a weight of expectation from your family, school, university or workplace to succeed. You may be afraid youre not good enough, or havent worked hard enough. You may be scared of letting yourself down, or that youll miss out on a job, university place or career move.

Your pre-exam nerves may seem much worse if you are doing exams for the first time or after a long gap, if English is not your first language or if you have particular learning difficulties. Nor do exams exist in isolation; there may well be other events going on in your life that are putting you under pressure.

If your stress levels rise too high for too long, it can be harmful both to you and to your chances of success. Everybodys stress threshold is different. A situation that is too much for one person to tolerate may be stimulating to another. Controlled at the right level, however, stress can work to

your advantage, because it can help you to produce your peak performance.

How do I minimise exam stress?Exams bring out the best in some people, and the worst in others. Whatever the case, you may be in a situation where you have to do them. Remind yourself that you can only do your best and your best is all that you can do.

Tackling exams: There are a whole bunch of things you can do to help you get through exams the best way you can.

Take the pressure off: Deal with pressure and expectations by realistically assessing how you think youll do, and working to do the best you can. If other peoples expectations are pressuring you, talk to them and try to get them to back off. If youre putting too much pressure on yourself, try to realise failure isnt fatal. Its likely that the worst that can happen is that you take it again, with a massive head-start from the work youve already done.

Exams are a hassle!Were saying it because its true. No one likes doing them, and cramming information into your brain over a short period of time is stressful. A bit of stress can get you going, but too much can make you exhausted, angry and annoyed.

ADVERTISERS INDEX

6Do it together: There are other people studying for the same exam, and they probably dont like having to lock themselves away to study any more than you do. Get together with them and take the books outside from time to time. If youre not as strong in certain areas, it could help to talk to other students as well. If you are good at it, share the brain-wealth.

Go easy on the substances: All of them caffeine, cigarettes, coffee, Red Bull, alcohol, marijuana, Ritalin, Dexamphetamine and any other drugs. Any drug you think will help you study is actually a short-term fix thatll probably make you feel much worse and cause you to underperform later.

Get enough sleep, eat good food, and keep moving: Its really important you look after your physical health when studying for exams. Make sure youre stopping to eat regular meals and try to set aside 30 minutes a day to do some exercise, even if its just going for a walk. Having enough sleep is also really important. Weve more on this later!

Have options: Make sure you dont pin all your hopes on one outcome. Have a few options, and realise that if your hearts set on one thing there are always going to be other paths to it.

How can I de-stress?Learning how to relax is crucial. Straightforward, effective, self-help techniques are going to be very helpful in the run-up to the exams, and even when youre sitting in the exam room.

Breathing techniques: Stress can make you start breathing with quick, shallow breaths and make your heart beat faster than usual. If this happens, sit down somewhere comfortable, if possible. Place one hand on your stomach and check how quickly you are breathing. If its one breath every couple of seconds, take a deep breath and start counting steadily. Breathe out slowly and try to get the last of the breath out on about five seconds. Carry on doing this until you are doing it naturally.

Relaxation routine...

Close your eyes and breathe slowly and deeply

Locate any areas of tension and try to relax those muscles; imagine the tension disappearing

Relax each part of the body, from your feet to the top of your head

As you focus on each part of your body, think of warmth, heaviness and relaxation

After 20 minutes, take some deep breaths and stretch.

Try to start your revision in plenty of time. Take time to plan a revision timetable thats realistic and still flexible, and linked to your exam timetable, so you revise subjects in the right order. In planning it, give yourself clear priorities and try to balance your revision with other demands on your time meals, sleep, chores or other commitments, as well as time

Plan a timetable...

How to avoid stress in the first place

Being organised: If you find out exactly what youre facing, you can work out a plan for dealing with it, and this will go a long way towards putting your mind at ease. Get hold of the right information from the start. Make sure you know how you will be examined, and what youll be examined on. If you can, get a copy of the syllabus. Catch up with anything youve missed, so that youve got all your notes up-to-date.

Find out about the resources available to help you. School and university teachers are an expert resource, although they may not have a lot of time to give you. There are also many good revision guides, TV revision programmes and a wide range of internet sites to use the BBC has a range of revision tools for school pupils and the Open University has advice for older students.

Whats the best way to revise?Its not always possible to find peace and quiet, and a comfortable place to revise. Try to arrange with those at home a set time and space where you can work without

being disturbed. Failing that, think about whether you could use other facilities at school, college, or your local library. If you study in a room where you also eat or sleep, try to keep the work area separate, so its not always confronting you when youre not studying.

Theres no right way to revise, its largely a matter of what suits you best and the particular exam youre taking (multiple choice answers, calculations, short-answer questions, or essays). Methods might include making notes from text books, writing quick summaries of topics (in the form of mind maps or spidergrams perhaps), reciting facts out loud, learning dates, formulae or vocabulary by heart, and reading revision books or watching revision programmes.

Switching between methods helps you hold your interest and absorb information better. Mix dull subjects with more interesting ones, for the same reason. If its hard to get started, begin with something easy. Actively think about, sift and question what youre writing and reading, and test yourself afterwards. Writing endless notes is probably a waste of time. If you come to something you dont understand, try reading about it somewhere else. If that

for relaxing. Identify your best time of day for studying.

If you are on study leave, one way to structure your work might be to divide each day into three units (morning, afternoon and evening), giving you a total of 21 units per week. Then make a list of all the topics you need to cover.

Estimate how long you think it will take you to revise each one, allowing more time for

things you find most difficult. Then add on plenty of extra. Finally, divide the topics up between the units.

Everyone needs time off, and its a bad idea to abandon your social life and sporting activities, but for a period near the examinations, you may need to cut down. This may involve making hard choices. Always leave yourself a minimum of six units of free time per week. 7

doesnt work, then ask someone who knows the subject well.

If you have a problem with concentration, you can improve it by starting with short bursts of study, then adding an extra few minutes to each session. Dont try to study for longer than 45 to 60 minutes at a stretch. It may be less stressful to do the work than it is to worry about it. If you find it hard getting motivated, set yourself measurable goals for each revision session, and tick them off when youve achieved them. After each session, acknowledge the achievement, and reward yourself with something.

Have a break between sessions, or if you find things getting on top of you. Get a soft drink, read a magazine or take some exercise (see How can I de-stress?). Bear in mind that drinks containing caffeine, such as cola, tea and coffee, are stimulants, and may make you feel more agitated. You dont want to give yourself the coffee jitters!

Its worth practising timed exam questions and papers. This can give you some idea of what the real exam will be like, and of how to divide your time between questions. Although exam papers are never the same, theyre similar enough to be useful.

What are the signs of too much stress?Feeling stressed is a natural response to pressure. We all respond to pressure as if it were a physical threat.

The body releases chemicals into the bloodstream that make you feel nervous and edgy. Muscles tense, ready for action and the heart beats faster to carry blood to the muscles and the brain. You breathe faster, sweat more and your mouth becomes dry. Hormones, such as adrenalin, cause these physical reactions. This automatic response is known as the flight or fight reflex.

These are some of the early signs that you might be under too much stress:

headaches

sleeping badly

loss of appetite

being unusually bad tempered

feeling tired all the time

feeling sick

You may also be feeling restless, finding it difficult either to relax or to concentrate. You may be drinking or smoking too much. Or you may be very disorganised, with a sense that you and your life are in danger of getting out of control.

Panic can sometimes produce physical sensations, such as chest pains, muscle cramps, pins and needles, dizziness or fainting and stomach problems, which may worry and alarm you.

Sometimes, too much stress can be a trigger or fuel for other problems, including panic attacks, depression, drug abuse, eating distress or self-harming behaviour. Its important to talk to someone about these, and to get appropriate help, if necessary.

8

9Theres a good quote that goes, the more I practised, the luckier I got.

Complementary therapies: There are also various herbal preparations or homeopathic remedies, but its a good idea to talk to qualified practitioners about this. Practitioners work holistically, to take into account your whole situation and your general health, and can advise you accordingly. Yoga, meditation and massage all have proven benefits in reducing stress and promoting relaxation. Ask at college about whats available or find out about local classes from your library.

Support groups: Think about getting together in a study group with fellow students. It can help with revision and give you an opportunity to talk to each other about what is worrying you, letting off steam and reducing tension. Sometimes, people are reluctant to open up for fear of what others might think of them, but everybody is in the same situation.

What should I do if things are getting on top of me?

Try to get an accurate picture of your situation. Ask someone who knows your

work, and the standards required, for their opinion. You may be worrying unnecessarily and setting yourself much too high a standard.

Sort out your priorities: If you think theres too much work, and not enough time left to do it, write down everything you need to do, and sort it into order of priority. You can then work out what action you need to take for each task, and work your way through your list. You need to take into account which topics are the most important or compulsory, which you already know best, and which you have enough information on. If you have a tutor or mentor, he or she can advise you and help you organise your work realistically.

Non-academic problems: Often, exams arent the only stressful event going on in peoples lives. You may have ongoing personal or emotional problems (including lack of confidence) that are hampering you.

If youre tired, worries can get blown out of proportion. If youve been finding it difficult to get to sleep, try cutting down on stimulants (tea, coffee and alcohol, for instance) and make sure you have time to unwind before bed. A warm bath, with perhaps some added aromatherapy oils, can help. Some people feel very stressed about not getting enough sleep. Its worth remembering that people can still function very well without any sleep for short periods of time.

SLEEP...

Yoga, meditation and

massage all have proven benefits

in reducing stress and promoting

relaxation

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Research reveals that up to a third of students have serious, non-academic problems. These include serious illness, bereavement, caring for another member of the family, holding down a job, coping with divorce or separation, drug and alcohol abuse, or other social problems, such as discrimination or housing problems. Coping with such problems can require practical help, support and advice. It may be important to tell the educational institution the pressure youre under, so that this can be taken into account, if necessary. They can then help and advise you.

Talking treatments: Discussing your problems can be a great relief and can often throw up solutions you wouldnt come up with on your own. Bottling up your feelings may make them worse. If its difficult to talk to friends, family or staff, a more structured form of talking may be the answer. See C for Counselling in the A-Z section.

Sometimes, people under stress dont want to talk about their problems because they are afraid of being overwhelmed or losing control of their emotions. But talking to a counsellor or therapist, in confidence, can help you to contain those feelings. It can lead you to understand why you feel as you do, and find the means to do something

Be sure youre clear about what exam is coming up when, so that you dont prepare for the wrong one. Working through the night before an exam may save you on the day, but its not a good strategy to rely on.

Its possible to work effectively without having had enough sleep, occasionally, but getting a good nights sleep is arguably a better option. If you usually take the last-minute approach, it may be worth reflecting on why its necessary for you to tackle exams this way.

To reduce the scope for anxiety, have everything you need ready in advance, with any spares. Do have something to eat before the exam, however queasy you are feeling. It doesnt need to be a huge amount, but you will function better with fuel inside. Set off in good time!

Once in the exam, if you feel panic rising and your mind going blank, take a minute to do a breathing routine (see previous page) and give yourself time to calm down. The biggest mistake people make in exams is not to read each question carefully; so they dont answer it in full. (The second biggest is making sweeping statements without backing them up with evidence.)

After the exam is over, its tempting to think about all the answers you gave and if they were good enough. This will only stress you further. Try to forget about the last exam, and focus on the next one, instead.

Keep things in perspective. Be realistic about what can be achieved. We are all different, achieve at different levels, and have different qualities and skills. Exam success isnt a valuation of you as a whole person. Be positive about what makes you the individual you are.

If you do end up doing badly, it wont be the end of the world. Facing up to the worst will enable you to look at how you might cope and what you could do next. There may well be another chance to take the exam, or an altogether different path may open up.

Whats the best approach to the actual exams?

11

about it. Some schools and colleges have their own counselling services (via the college welfare officer, for instance).

You could also talk directly to your GP. Many surgeries now offer counselling on the premises. There are also other professional organisations that may be able to offer information, advice and low-cost schemes.

Medication: Occasionally, a GP may prescribe antidepressants or minor tranquillisers as well as, or instead of, talking treatments. Both these types of drugs can have side effects and may cause withdrawal problems. They should only be prescribed, when absolutely necessary, to provide relief for a limited period.

What can family and friends do to help?A student who is under stress needs to know that they have the support of family and friends. Its important that others should be sensitive to the extra strain they may be under, and allow them the space and time to study.

Regular meals, appropriate opportunities for relaxation, and emotional support are all going to help. So is offering plenty of

positive feedback, which can demonstrate your confidence in their abilities.

Friends and family should keep distractions to a minimum and do as much as possible to ease any additional pressures. They may find it difficult not to let their own frustrations and anxieties about the outcome influence their responses, especially if its meant putting limits on their own activities. It isnt for long.

If it does look as if the stress is getting too much for the person taking the exams, encouraging them to seek appropriate help could be vital. Its important to reassure them that this is a sign of strength, not weakness.

USE OUR TIPS...

Get out, get some fresh air, breathe deeply,

and remember, this, like all things,

will pass!

If youre really stressed...If youre finding things tough, ask for help. Its your teacher, lecturer or tutors job to help you understand the subject, so if youre not understanding stuff, tell them and they should be able to help.

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A-Z OF STUDENT LIFE

A

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A-Z OF STUDENT LIFE

E EATINGIts not a faddy

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JJOBSpending days off in bed may sound good, but as long as it doesnt interfere with your studies, a part-time job will provide you with greater independence and extra cash to make the most of your university experience. Its also great to pick up new skills and have some work experience to add to your CV.

The Irish School of Homeopathy has been established for 25 years and enjoys an excellent international reputation. The school has established a fine reputation both in Ireland and abroad for the excellence of its highly experienced lecturers who are continually in demand as guest lecturers and seminar speakers throughout Europe.

Homeopathy is a system of holistic medicine that has been in worldwide use for over 200 years. It is recognised by the WHO as the second largest therapeutic system in use worldwide. Its name refers to the healing principal of homeopathy that like cures like and is based on law of similars.

From hangovers to acute ailments coughs, colds and flu you can look after your health naturally with your own homeopathic kit. Come to our workshops to learn more about acute prescribing.

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A-Z OF STUDENT LIFE

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A-Z OF STUDENT LIFE

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Many students skip orientation without realising that its a fantastic way to meet new friends who may be just as lost as you are! Youll also tour the college facilities, which will make it much easier to find your way around, check out books at the library and submit coursework when the time comes.

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NIGHTLIFENow this is an obvious one. Whether youre a pub or club person, or just fancy catching some great live music or theatre, theres something for everyone at university.

Campus bars and clubs will always have a great buzz, but its also great to branch out and see what your chosen town has to offer.

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A-Z OF STUDENT LIFE

With clubs, societies and an active nightlife, its easy to forget that youre in college to work hard and gain qualifications! While these all provide an education in themselves, its important to remember that you are working towards a degree to carry you from college into a successful working life.

QQUALIFICATIONS

R RESEARCHThe best essays come from those that arent necessarily great writers, but from those who have put in the legwork and done the most research.

R is also for read. Read, read and read everything that you can get your hands on to do with your essay title. That will give you the benefit of being able to draw on information from various schools of thought, giving you the most balanced, informed and researched response hopefully translating into results!

P PLEASE TALKPlease Talk is an initiative which started in UCD after the deaths of a number of students by suicide.

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A-Z essential products and services

dramsoc! The best society...ever! Need we say more? One of the largest and most active societies, not only in Ireland, but in Europe.

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TARGET Counselling Service offers confidential, one-to-one non-directive counselling. The service is offered by trained Counsellors who listen, support and counsel people in need.

Monday to Friday 9.30am to 1.30pm (free childcare is available by arrangement for morning appointments only)Evening appointments Monday to Friday 5pm to 9pm

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College life has its ups and downs...This time of year can be a downer for some, due to stress over exams, essays and/or money.

Most colleges have a great welfare officer and crew in the students union if you need someone to talk to.

WWELFARE

X X-CELLENT/X-CEPTIONALX-cellent, X-ceptional ah here, sure nothing starts with X! Feel free to send us suggestions though

YYEARSThey say that your school years are the best of your life. Really they meant college years. These really are the best years of your life. Youre making lifelong friends; youre branching out on your own, discovering who you are, what fashion/music/type of drink you like and the world really is your oyster. Make the very most of these years drink and travel will never be as cheap for you again!

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