Tag: wellbeing

Letter to my undergraduate self: Genevieve Beech – ‘If something doesn’t feel right make sure you get advice and address it’

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Inspired by the Big Issue’s regular feature Letter to My Younger Self, we’re asking staff to think back to their own experiences as a student and tell us what advice they would give to their undergraduate selves.

This month we’re hearing from one of our Library colleagues: Genevieve Beech, the early early morning Library Support Assistant at the Arts & Social Sciences Library.

Genevieve Beech, the author of the blog post

What and where did you study? 
Creative Writing with Media Studies (BA) at De Montfort University in Leicester and English and American Studies (MA) at Paderborn University in Germany. Both times I headed alone to a new city and I found that the most daunting part.
Did you experience culture shock when you started university? 
With my BA, it was definitely a shock to go from living at home to living independently, including managing my finances and cooking all my meals, in a new city with new friends. There was much more of a culture shock involved in studying abroad for my MA though. I’d been living in Germany for a couple of years before I began the course, so I hadn’t moved directly from England to study there, and that helped lessen the shock.
What was your biggest failure and what did you learn from it? 
Due to a couple of lifechanging events that happened during my first year of my BA Leicester I struggled to attend all of my classes and if I’d known about any kind of wellbeing services I would have loved to have made use of them. As that was 15 years ago, I don’t feel these services were emphasised enough. I don’t class it as a failure but I regret not seeking help when I needed it. I’m proud that I finished the course and did well throughout it, despite dealing with these big changes.
What are you most proud of about your time at university?
In my final semester in Germany I decided to take 11 classes so that I could head back to England that summer and write my thesis from there. I didn’t want to stay for another semester as I’d already been in Germany for five years. It was an intense time – and I worked part-time too – so I’m really proud I completed all the classes, including the weekly readings, quizzes, essays and end of term papers. I was definitely a lot more dedicated during my MA than my BA and really enjoyed studying even though navigating the German university system wasn’t so straightforward.
What advice would you give to your undergraduate self?
If you’re unsure, I’d recommend taking a year or two out and heading to uni when you feel more certain of the path you’d like to take, rather than feeling like you have to go straight to uni after sixth form/college. I also think that if something doesn’t feel right make sure you get advice and address it. I originally auditioned and was accepted to study Dance at De Montfort University but I switched to Creative Writing very early on, as I realised the theoretical side of the Dance degree was not something I enjoyed, and I don’t regret switching at all.

Student Advocate tips for… starting uni

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Student wearing bright orange hoodie that reads: here to help

Our Bristol Futures Student Advocates come from every faculty in the university, and are here to support you to grow your skills and become an even better student.

With a few years’ experience under their belts, we asked them to share their top tips for starting uni. Here’s what they said…

Get organised

Check your emails regularly, they often have opportunities and helpful information that is easy to miss. It’s a great way to find out what is going on at the university and to stay in the loop. Natasha, 2nd year History

It is quite daunting to have so many course materials at the start of the term, one thing that I usually do is to download all of the lecture notes, slides, homework, and other important document to the university OneDrive, and then organize it. That way, when you are starting to work on a project / homework, you will have the required material at the tip of your hands! Ryan, 2nd Year Mathematics

Find what works for you

Try and find out what time of the day you have the most energy and motivation to do your work. For example, I know I am most productive in the morning and I am awful at working past 8pm, so I make sure to get up early in the morning to get started on work so I can have my evening off. Others however prefer to work later in the evening and get a rush of energy. Find out what works for you and use it! Breanna, 3rd year Psychology 

When starting uni, especially first year, it’s a great time to experiment with different organization and note-taking methods, different ways to approach your learning. It’s a time to try new things and then picking what you like best. This way you’ll build habits that suit you that will stick with you throughout your studies.  Martina, 2nd year Biochemistry with Medical Biochemistry

Get to grips with reading and taking notes

When tackling readings, don’t expect to immediately understand it after skim reading it. I’d recommend waiting a while and then writing out the key points you remember the most to find out what stood out to you.

Don’t expect to be able to remember everything from lectures or even understand. Reading around the subject (just bits you don’t know) is normal and don’t spend millions of hours doing.
Give yourself a few weeks (& different methods) of taking lectures/seminars information! But remember different lecturers give information in different ways. I would highly recommend a tablet to take notes on- lighter in weight and I was forever losing notes!

Look after yourself

Eat well, try to get enough sleep, make sure you schedule in time for rest and maybe even exercise. You will be better off for it later in the term! Emily, 3rd year Biomedical Sciences 

Whether it is a night out, or watching a film with a friend, make you sure you treat yourself at least once a day by doing something that makes you excited for the next day. Emma, 4th year Veterinary Science

Don’t be afraid to reach out for help, whether it’s about your wellbeing or academics (your Study Skills peers and tutors!) are always there to help. Remember, you are not alone. There are a lot of resources available waiting for you to explore. Anaya, 2nd year Law 

Try new things… and have fun!

Try getting involved with as much stuff as possible, whether that is societies, sports, extracurricular classes – say yes to as much as possible and make the most of the opportunities on offer! Jago, 3rd year Maths and Computer Science

Feeling pressured to do well and get good grades come hand-in-hand with starting university for a lot of people, but I can promise you that studying isn’t everything. University is all about learning and experiencing new things, and of course, studying is still important – there’s a lot to learn from books! But lift your head out of those books from time to time, there’s so much more you can learn when you explore and try new things outside of the classroom. Become a volunteer to teach young students, try out that new salsa dancing class, go cycling by the harbourside, these experiences will stay with you for a lifetime so don’t let them go to waste. Since university is all about learning, learn to have fun too! Sabrina, 3rd year Biochemistry

The student experience goes way beyond what is taught in the classroom and in your textbooks, and whilst that should/could be a priority, make sure you are taking advantage of everything else the student life has got to offer whether it’s volunteering, working part-time, joining a society, or a mixed combination of things. There are so many resources at your service, that you can use much or as little as you choose to. That being said, make sure you take plenty of time to rest and look after yourself when needed. Tala, 2nd year Law

 

Bristol Futures Student Advocates run peer support sessions for students in their faculty. Check out the Study Skills Blackboard page to see what’s coming up.

 

 

Student perspective: How to use your summer productively

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Photo of Claudia, the author of the postby Claudia Raymond-Hayling, Second year Theatre and English (BA) student and Bristol Futures Advocate.

For many of us, this year was difficult and not what we were expecting. However, it is important to be proud of what you have achieved. With that in mind, I have been thinking about how summer can be a productive time in many ways, some of which I thought may be useful to some of you. Whatever you’re doing, whether you’re finishing first or final year, your day-to-day will shift as the teaching block comes to a close.

Relax!

This year has required huge adjustments for many of us. For some, taking a break could not come soon enough, and for others switching off will seem quite hard! Whatever you’re feeling, using this time for a bit of a pause is a great reward to yourself for finishing the year.

Dedicate some time to hobbies

Hobbies are easy to neglect amidst university work, but they are so important to keep up! Hobbies allow you to productively focus your spare time on something that you really enjoy, whilst giving you an opportunity to learn new skills that will be transferrable throughout your life. An increased time spent on hobbies can also be really beneficial for your mental wellbeing, so dedicating even just one hour a week on something you love can make a massive impact. I know that I’m unbelievably excited to regularly go to the theatre, which I haven’t been able to do properly in such a long time due to the pandemic. If you’re not sure what hobbies you specifically enjoy, there’s nothing stopping you from picking up something new!

Go outside!

Revision and work often requires a lot of time spent indoors, so spending some time outside will be a nice change as the weather (hopefully) improves. Go for a walk with a friend or go for a nice day out. Whatever you’re doing, the outdoors can be a really nice change of scene.

Socialise

Meeting up with friends and family has been a long time coming and with restrictions easing, it has never been more important. Making time to meet up with people is a great way to spend your free time.

Think about the future

The end of the year is an important time to think about where you will be headed. Maybe you’re thinking about getting ahead for the next academic year, or you’re thinking about internships or jobs you’d be interested in. Whatever your future plans are, it’s important to be aware of them. If you don’t know what you want to do, now is the time to have a think about it! There are some great contacts through the Careers Service who will be available over the summer if you need some help with internship/job opportunities or even long-term career planning.

Even if you don’t end up doing any of these things, it is important to think about what you want to get out of this time. Although I think these are useful, do what works for you! Ultimately, be proud of finishing this year of university, during a very difficult time. It would be great to hear how you are using your summer productively in the comments and, on that note, have a great summer!

Student perspective: Sleepless in Bristol…memory challenged!

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Photo of Tracy, the author of the blog postby Tracy Ohis, Bristol Futures Advocate

I know we do not know each other very well but I have a personal question to ask… How well have you been sleeping lately?

This blog aims to help you consider the importance of sleeping as you approach the final hurdle of summer term examinations. Previously, some friends seem to hold a badge of honour for “pulling an all-nighter” of studying, encouraged by the wings of a famous drink or two that is highly caffeine loaded, enough to probably sink the titanic all over again. Yet there are many other reasons why people are not getting enough ZZ’s at night as COVID19 and somewhat beyond has taxed our general mental capacity. Even though we may have enjoyed the novelty of taking Zoom meetings with lecturers in PJs (not guilty!), this may have led to a complacent attitude when compared to the academic vibe surroundings of the university’s esteemed walls.

Lack of sleep vs Memory recall

As we continue to navigate the discovery channel of new information, our memory may find it problematic to retain at least half a day’s worth of study material before a test with a limited supply of sleep. The medical advice states to aim for 7-8 hours of sleep and I must admit this was a struggle at times even before starting my academic journey. The physical long-distance study amongst other things triggered a spiral that I needed to address and with some help from the university Wellbeing department and smarter planning of my time, I was able to develop a solution that has been useful most of the time to suit my needs. I hastily add that any plans you create will be unique to fit into your lifestyle and adjusted with some measure of flexibility. Ideally, accounting for unfortunate circumstances beyond our control forbiddingly other lockdowns per se ‘throws a spanner in the works’. If you would like to know more on how you can incorporate planning into your routine, you could meet with a tutor from Study Skills to discuss and even attend a workshop.

The experts say

Scientifically, a view taken that academic performance based on the early to rise approach resulted in higher achievers as opposed to the total hours of sleep and other factors (Eliasson 2010). Whilst another investigation of 61 undergraduates were focused on those from 2nd year and onwards, used a diary and mathematical science to conclude that irregular sleep patterns affected academic performance negatively (Phillips 2017). Indeed, a further point is that lack of sleep if left long term could potentially develop into insomnia and other health issues, so seeking help from your GP or nurse is a thought worth some consideration. A takeaway message is to remember you are not alone and it is good to have this conversation even with a friend, you might find that there are likeminded colleagues who will be keen to develop a community to support each other as mentors as suggested by this article (Cort-Blackson 2018).

Getting back on track

In identifying a problem exists and deciding that you want to make those baby steps towards changing behaviour is indeed a feat to be encouraged. Take time to view some YouTube videos or Google on how to improve your sleep could be a good investment of your academic performance. Some suggestions that could be helpful:

  • Turning your phone or other electronics off 2 hours before bed.
  • Making your bedroom space clutter free.
  • Doing some form of exercise (aerobic or yoga) during the day.

Which one of these will you try? Do let us know. All the best in your exams and I hope this blog has been useful to you.

Student perspective: Keeping up motivation over the Easter break

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Photo of Josie, the author of the blog postby Josie Rahman, Bristol Futures Advocate

Maintaining motivation over semester breaks can be difficult at the best of times – throwing in the challenge of online learning only makes it more of a struggle! Through running a peer-led workshop surrounding motivation and how we can cultivate it, it has became even more apparent just how universal this worry is for students. I hope that this blog can offer a few tips and tricks on how to keep on going with important assignments throughout the Easter break, whether that is spent at university or elsewhere.

Score a goal!

It is more important than ever when you are free from synchronous teaching over the Easter period to ensure that you have a plan and goals set for the time off. It goes without saying that you need a rest, so make sure to allocate time off in the week to catch up with friends (socially distanced!), fit in some exercise and make sure you’re getting plenty of rest to look after yourself. However, I find my motivation is at its best when I set really focused goals – I use the SMART goals acronym for this so give it a google! Check in with yourself at the start and end of each day – have you achieved the goals you set out to do? If not – were your goals too ambitious or were there other obstacles that got in the way of your studies?

What is your WHY?

To keep yourself going without the help of scheduled time with tutors over the Easter period, it can be really helpful to ensure you know WHY you are studying – what are the factors that motivate you? Motivation is split into intrinsic and extrinsic motivation. Intrinsic motivation is where motivation arises within yourself – you are doing something that personally feels rewarding – whereas extrinsic motivation involves wanting to do something in order to achieve a reward or avoid a negative consequence (e.g. exam deadlines!). Understanding what factors may contribute to both of these can help sustain motivation. For example, I study medicine and am lucky enough to be genuinely passionate about certain aspects of my course, such as learning more about the signs and symptoms of interesting diseases, which is my intrinsic motivation. My extrinsic motivation is the fact that if I complete my degree, I will go on to become a doctor, an external long term reward! Remember to give yourself little external rewards too – a nice meal or a walk outside after work towards an assignment can be very gratifying.

The end is in sight!

Whilst exam season and deadlines loom after Easter, Easter break is a great chance to safely catch up with friends and family, and the balance of this is paramount for motivation. After deadlines are over, Summer is waiting ahead – and fingers crossed it’ll be a Covid-free one. Making plans for after deadlines and exams to look forward to is one thing that hugely motivates me during the breaks – the light at the end of the tunnel!

 

Bringing this all together, it’s great to consider what will motivate YOU over the Easter break? Let me know in the comments!

Student perspective: Even STEM students need a creative outlet

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Photo of Gloria, the author of the post, holding paper and paintbrushesby Gloria Bosi, Bristol Futures Advocate

Hello everyone, my name is Gloria, and I am a 2nd year mechanical engineering student. After picking up painting as my lockdown hobby, I noticed a significant improvement in my ability to focus on my coursework. This inspired me to write this blog post.

As STEM students, we are often taught the most pragmatic approaches to problem-solving. The ones which, like mathematics, involve standard procedures or logical successions of operations. Hence, the greatest mistake we can make is to get stuck in a cycle of mindlessly applying physical laws or equations, without appreciating their significance or exercising our creativity in any way. This would only teach us to approach problems in a machinelike manner, and we already have computers for that. A creative mind is a flexible one, which can think for itself and overcome obstacles more effectively. For these reasons, I will try to persuade you to invest some time in an artistic outlet, if you are not doing so already. Here I summarize what, in my opinion, are the key advantages:

Painting in a sketchbook showing the rough outlines of buildings and palm tree against a sunset background

1. Improved mental well-being.
As you may already know, arts and crafts are often described as natural anti-depressants, because they cause the brain to release dopamine, the chemical of happiness. More specifically, creative activities like drawing and painting can increase levels of cortisol, which is the hormone that the body releases in response to stress. In other words, engaging in creative activities can
improve our mental well-being, making us feel more relaxed and content. This can help you let go of that stress from your most recent assignment!

2. Developing employability skills
If you are not yet convinced, making space for art can help us develop highly employable skills. For example, the process of crafting something with our own hands can improve our self-efficacy, which is our belief in our ability to succeed in a certain situation. Psychologists claim that a strong sense of self-efficacy improves our resilience and shapes the way we overcome challenges. These are crucial skills for the workplace, and to survive the pandemic.

3. Improved focus (flow)
As you probably know, our nervous system can only process a limited amount of information at a time, which is why some people find it particularly difficult to multi-task. When someone starts
creating, and focusing solely on their creation, they forget themselves and their surroundings for a while. Their attention is at full capacity, and their brain is stimulated at just the right level. This
phenomenon is known as flow. With enough practice, one can learn to use creative activities to elicit flow, and then channel it towards their other academic responsibilities. This can help you
get motivated to start the assignment that you have been procrastinating on! All it takes is a bit of time for habit formation.

We all need balance. I believe that an artistic outlet or hobby can help you find the right balance to be able to focus, feel, and perform better.

If you are not sure where to start, here is a list of things you can try, even just occasionally:

  • Drawing or painting – this is what I do. I used to be terrible at it, but improvement is almost unavoidable with enough practice. Check out the pictures of my paintings embedded in the post. I will let you guess which one was my first one, and which was my last.
  • Ceramics – perhaps requires a few more supplies.
  • Blackout poetry – very simple to do if you’ve got lots of old books. I highly suggest you
    google it if you are not familiar.
  • Journaling – easy to do on a regular basis.
  • Creative writing – this one is a bit more involved, and probably requires more time.
  • Knitting – you might already have the supplies in your house without even knowing.
  • Cooking and baking – this one requires talent that I do not have.
  • Gardening – ever tried growing potato sprouts?

Thank you for reading, and let us know what creative activity you will be trying in the comments!

 

Student perspective: Assessment deadlines – meeting and managing them

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Photo of Claudia, the author of the postby Claudia Raymond-Hayling, Second year Theatre and English (BA) student and Bristol Futures Advocate.

As the winter break approaches, many of us have upcoming deadlines and assessments. This can seem daunting, but there are some really simple ways that can help you manage them, ensuring your deadlines are met and completed to the best of your ability.

 

Establish how your modules are assessed

On blackboard, there’s usually an ‘assessment’ section to each module. This should help you find out how you are going to be assessed and how each assessment is weighted. This is really useful to know, as different methods of assessment require different skills. If you’re aware of anything you need to work on earlier, then you’ll have as much time as possible to work on these specific areas. If you regularly check your module information, you’ll also keep updated with any extra assessment information that will help you.

Find the dates of your deadlines and exams are as soon as possible

Write down these dates – I find it useful to write this on my calendar, so I can visualise the due dates in relation to other things I have going on. However, you could also write them down on a note somewhere that’s visible, so you are always aware of the due dates, and there’s no chance of you missing a deadline. If dates or assessment information have not been released yet, make a note of it and email your tutor to find out.

Look at the essay questions and exam topics in advance

This will give you a clear idea of what topics and information you’ll be covering in your assessments. When you’re in your seminars and lectures, it’ll help you think about the information to particularly focus on, making delegation of tasks easier during term time.

Email your tutors

Your tutors will always be happy to answer questions you may have, so make use of their expertise when thinking about any specific queries in terms of assessments. Alternatively, ask other people on your course for advice – you’re in the same boat!

Attend study-skills sessions

Study-skills will equip you with the skills needed that can be applied in exams, essays and coursework, through discussions with other members of your faculty. These sessions are very insightful and can be attended through workshops, drop-ins and ­bookable sessions.

Don’t be afraid to ask for extensions if you need to

Sometimes deadlines for certain assessments can feel quite overwhelming and extensions can be very helpful when needing to complete a piece of work. Whilst there are restrictions due to COVID, it is the upmost importance that your mental health is a priority, and extensions can be invaluable during times like this.

Take breaks

Whilst making lists and revision notes can be helpful, taking time away from your studies can be just as beneficial when managing deadlines. It’s important to have a balance and doing things you enjoy outside of your studies can boost your motivation!

I really hope these tips will help with managing your deadlines, and whilst different techniques of working help for different people, it’s worth trying to implement a couple of these and see how you go. Good luck!

Student perspective: Making lockdown happy, healthy and productive

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Photo of Alby, author of the blogby Alby Stevens, Bristol Futures Advocate

The biggest threat to our studies during the next few weeks is that posed by feeling isolated and unmotivated, so I wanted this blog post to focus on staying healthy through the rest of TB1 in spite of the national lockdown that has just begun. When the pandemic hit back in March I found that despite all the time I had available to study it was so much harder to be productive. I know I wasn’t alone in feeling like this. As lockdown begins again I believe it’s worth taking some time to reflect about how you can cultivate a positive working environment over the next month or so in spite of the unnatural circumstances.

The 5 tips below are proven ways to look after both mental wellbeing and your studies, particularly over lockdown, and would be a great place for you to start from in reflecting upon what works best for you. It would be fantastic if you posted what works for you in the comments below so that we can all get ideas from each other:

  • Get ahead – Whilst it may feel a little cliché to get into a routine right from the start it is a really healthy way for you to stay in control. With so much time in isolation ahead of us, the temptation is to push everything back: work, physical health, mental wellbeing. By staying on top of things while you feel fresh you should be able take some stress off of yourself when the novelty of lockdown wears off.

It’s worth taking a look at the Study Skills time management resources to help you with this one or you could procrastinate by watching this video about how to not procrastinate!

  • Don’t wear yourself out – Do things sustainably and tend to all the little parts of your life that are important to your happiness from cooking healthy meals to getting enough exercise. Trying new things is a great way to stimulate the mind but equally the next 28 days doesn’t have to be some sort of language learning, baking or early morning yoga boot camp! I’m always tempted to start off too fast and wear myself out within a week so this time around I’m focusing on doing what I can and doing the amount that makes me feel good.
  • Get outside – Humans are not designed to spend their lives indoors and so if you are able, make sure to get outside daily. It doesn’t have to be a 12 mile hike – I prefer wrapping up warm and taking a coffee to a new street in Bristol – but the benefits of fresh air, sunlight and new surroundings are so important. Take the time to notice the trees changing colour, the days getting shorter or the people wandering around doing the same as you!
  • Engage with online society events – Even if it’s not really your thing, keeping communities together whilst we’re apart could be so valuable to someone else. There is never a bad time to join a new society and you can always try something out in the knowledge that it doesn’t have to be forever if it turns out to not be for you.

Here is the link to the SU societies page.

  • Connect with people – This one is the most important but the easiest to forget. More than ever we must make the effort to make sure that the people around us are okay and to ask for help if we are struggling. In my opinion, no piece of university work is more important than a 10 minute chat in the kitchen with a housemate that might need it. Looking out for others is scientifically proven to make us feel good too.

I’ve taken some ideas for this from a website called Action for Happiness which is well worth taking a look at. Their ‘10 Keys to Happier Living’ are really easy to understand and are always a great reminder to me that often the things that make us happy are different to what we imagine them to be.

Here is the link to Bristol University’s wellbeing services for anyone that is struggling and would like to look through some resources or talk to someone. The right kind of help is there for everyone.

 

Student perspective: On mindful studying

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by Beth Robinson, Bristol Futures Advocate

Mindfulness doesn’t have to comprise of sitting in a dark room for 15 minutes each morning listening to a playlist which professes to make you feel more alert for the day. In fact, it’s about just noticing things – being in the moment, and it can take whichever form you’d like. The sensation of your lips pressing against a glass of water; the temperature of the room you’re in; the texture of the fur of a pet. You get the idea – it’s not ‘all or nothing’, and it can take a completely different form for everyone. I often feel like I’m ‘too busy to be mindful’, although I do find it to be a useful tool when studying. So, these are just three of the things which have worked well for me to be mindful whilst studying, shared in the hope they might be useful to others! 

1) Breathe. Just breathe. Need I say more? I’m not an expert on mindful breathing, but I found this website useful: https://www.mindful.org/a-five-minute-breathing-meditation/

2) Notice the feeling of your fingertips as you type on a keyboard. Notice how much pressure it takes you to push them down; the temperature of the keys; the soft clicking sounds and the texture of the surface when you move your hands over it. The same goes for if you’re writing on paper – noticing the slight indentations the words create and any slight tinge to the paper can really help your mind to focus on the task. How many tabs are open on your computer? How many sheets of paper are on your desk? When you feel distracted, try to stay within that same environment, even if it’s not thinking directly about the task you’re trying to complete.

3) Download ‘Forest’. If you haven’t heard of it, it’s an app that awards you credits for staying off social media – then these credits are used to plant trees all around the world. Not only is it a great tool for staying off your phone, it’s also a way to be mindful of the environment around you and how your presence can contribute to making something fantastic happen. 

These are my three favourite ways to be mindful whilst studying, which I also find to increase my productivity and make me feel more content with the work I am doing. Whilst it can take some effort, it really is worth it in the long run.

More on mindfulness can be found here:  https://www.mindful.org/how-to-practice-mindfulness/

How do you practice mindfulness and which strategies do you use to stay focused whilst studying? Leave a note in the comments and see if anyone else has any top tips.