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CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
Procrastibaking anyone? Emotional Wellbeing and Managing Study Related
Anxiety
headspace Toowoomba
Alaina Macdonald
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
headspace Toowoomba
• National Youth Mental Health Foundation for young people going through a tough time.
• Provide free, confidential support for 12-25’s in 4 key areas: Mental Health, Physical Health, Alcohol and other Drugs and Work/Study
• headspace Toowoomba also provides support groups and a bulk billing GP
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
My own background is in youth work, engagement and disaster management. I got my Masters degree from Australian National University in Applied Anthropology and I’ve worked at various organisations including CatholicCare, Vinnies and in residential care for youth at IFYS.
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
What is good mental health?
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
Mental Health and You
• Important to remember:
Good mental health can be cultivated.
Study related anxiety can be managed.
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
Anxiety
Most people will experience some anxiety in their lives. There are several types of anxiety symptoms:• Physical• Psychological• Behavioural
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
Today we’re looking at:
• Mindfulness• Positive Self talk• Life Balance and Organisation• Help Seeking
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
Mindfulness
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
Action Plan
• Find time and a clean space for ten minutes each day, to sit and be in the moment.
• Go through your 5 senses• Think of the task you are doing at that moment.
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
Positive Self Talk
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
Negative Thinking
• Self talk can be hard because it feels true.• Taking a step back and asking if the thought is reasonable
or useful can interrupt that train of thought.• If left alone, these thoughts can turn into a loop.
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
Action Plan
• Keep a Thought Journal for 24 hours • Practice self regulation by replacing an acknowledged
negative thought with a positive reaction. • For example:
I am terrible at this subject changes toI am struggling with this but I can get better at it.
• Always ask- is this thought helpful or reasonable?
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
Life Balance
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
Life Balance Continued
• Eat brain boosting foods– Fatty fish rich in Omega-3s such as salmon, herring, mackerel,
anchovies, sardines, tuna– Nuts such as walnuts, almonds, cashews, peanuts– Avocados– Flaxseed– Beans– Leafy greens such as spinach, kale, Brussel sprouts– Fresh fruit such as blueberries
• Employ other healthy habits– Exercise most days and get some sunshine– drink more water and less caffeine, – get enough sleep- make sure you look after your body and your
mind to feel better each day.
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
Getting organised
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
Action Plan
• Find your space and move your study tools there. • At exam time you can deactivate your Facebook account.
Disconnect your internet even, be consistent. • SMART Goals• Take time out to relax.
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
Keeping Organised
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
Action Plan
• Motivation is a feeling that isn’t permanent. Feeling motivated doesn’t mean much, acting motivated does.
• Get into a consistent routine.• Taking regular breaks• Create a Dream board about your plans for your future
to look at and keep motivated
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
Performance Anxiety
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
Help Seeking
• Seeking help early is always better. • There is no shame in needing a listening ear and another
perspective. • Sometimes friends and family won’t have all the
answers, and professional guidance is needed.
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
Help Seeking
• USQ Student Services is free and ready to support students when needed: https://www.usq.edu.au/current-students/services/contact-us
• eheadspace operates 7 days a week, 9am-1am and is free. It has an online chat or toll free number option: www.eheadspace.com.au
• Lifeline: 13 11 14• Emoodji is an app developed in the UK that assists with
mental health through the use of emoji tools. Check it out here: http://www.emoodji.co.uk/
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
So- what next?
• Don’t forget- help is available if you need it. Make use of it.• Seek help early. • Connect with others. • Get organised to study with a buddy, space and tools• Remember why you wanted to do university study at the
beginning and make the most of the experience where you can.
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081
Some references of interest
• http://www.youthaodtoolbox.org.au/processes-mindfulness
• https://app.griffith.edu.au/explore-student-blog/staying-organised/
• http://marc.ucla.edu/workfiles/pdfs/MARC-mindfulness-research-summary.pdf
CRICOS QLD00244B NSW 02225M TEQSA:PRF12081