RESI NEWS Issue 1

RESI NEWS – EXAMS

Health and Wellbeing News

Exam anxiety

Does the thought of sitting for an exam:

• make your heart race?

• make you feel agitated and restless?

• make your stomach feel queasy?

• make you instantly think of failure?

Anxiety in relation to exams is not inherently negative. In fact mild levels of anxiety can improve alertness and provide the burst of energy needed to get through demanding situations. However, excessive levels of anxiety in relations to exams can be debilitating, inhibiting concentration and memory, contributing to memory blocks and in its most severe form, causing panic attacks. It is important not to give up when you feel anxious! If you persist you will discover that you can perform effectively.

How do you reduce exam anxiety?

• A good study routine and adequate preparation are essential factors in reducing exam anxiety. Nothing can replace being well prepared.

• Ensure a balanced lifestyle with leisure activities built into your timetable. Make sure adequate sleep patterns and good eating habits are part of your routine.

• Challenge negative self talk. Negative thoughts about exams can become self-fulfilling prophecies.

• Introduce relaxation exercises into your daily routine. A variety of different techniques including breathing exercises, visualisation and positive thinking can be useful. For more information about these techniques, visit the counselling website at www.deakin.edu.au/counselling

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Keeping calm in the exam

Here are some tips to help you remain calm during your exam:

• Periodically close your eyes and take a comfortable deep breath and then let the air out slowly and quietly. As you breath our say the word ‘relax’ to yourself.

• While relaxing during the deep breath, allow your arms and hands to dangle at your sides. Feel the warmth of the blood in your hands and imagine the tension flowing out through your fingertips.

• Flex and relax your hands several times to promote blood flow. • Change your body position slightly to allow more blood flow to your thighs, buttocks and back. • Stretch your arms, legs and back. • Take another slow and deep breath and say the word ‘relax’ and then return to your exam.

If you find your mind going blank in the exam, try to:

• Visually focus on something in the exam room (a chair or pen). Study it in minute detail, look at the colour, texture, shape, particular markings. Do this for approximately 3-5 minutes and then return to your exam.

• Test the validity of your thoughts. For example, if you feel ‘I can’t think straight’, or ‘I can’t understand a single thing’ test the validity of this by reading one sentence on the exam and writing a brief summary. You will discover you can actually understand it.

• Write down anything related to the question and look for links. Paraphrase the question in your own words.

For further advice on effective ways to manage your exam anxiety, please contact the Deakin Counselling service. Contact details can be found at www.deakin.edu.au/counselling

Community Safety Month is held every October and reminds us that we all have a role in making our communities safer.

In addition, it’s also exam time at Deakin - Exam period is a time that people should be extra cautionary because when we are stressed and tired we might end up compromising our safety or remaining unaware of the dangers that are around us.

So here are some safety tips:

- Program the Campus Security emergency number into your mobile phone (1800 062 579) or download the free Deakin SafeZone app today

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- Do you feel threatened, harassed, unsafe, or worried about your own or someone else's behaviour C:\Users\kimj\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.Outlook\454X5PUD\deakin.edu.au\safer-community service are available to provide support and safety advice. 9244 3734 safercommunity@deakin.edu.au Staying back late to study? Make use of the University’s free 24/7 campus security escort service. They can walk with you to campus residences, your car or public transport near or on campus.

- Exams can be stressful and overwhelming, remember to look after yourself during this time. Remember to eat regular nutritious meals, sleep, exercise and take regular rest and relaxation breaks. These activities are beneficial because they can help maintain your energy levels, help you to stay well and enhance your concentration. Like more information? Eheadspace are running a free online ‘tips to look after yourself’ session on Thursday 16 October 5-6pm

- Deakin medical centre and counselling services are available at every campus – feeling unwell, stressed, need a health check-up? Contact us today

- Don’t leave your electronics unattended. Laptops do get stolen and USB’s containing sensitive and important information are regularly left behind. Lost something? You may find it at lost property at Deakin Central

- When walking and crossing roads, look up and don’t have your head buried in your smartphone, and do not play music so loud that you are not aware of your surroundings or who else might be around.

- Trust your instincts Contact Campus Security on 1800 062 579 or via SafeZone or Police on 000 immediately if you see anything suspicious or concerning.

Quiet Period - Finish Friday 24 October 3.00pm

- No guests

- No parties

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No Standing Zone – front of building P ramp A number of vehicles have been stopping at the end of the building P ramp. Stopping out the front is not permitted offenders can be fined by security. Please ahere to traffic rules and use car parking spaces for drop offs and pick ups.

Departure dates;

- Shared Accommodation; 12 noon on Monday, 3rd November 2014. - Studio Apartments; 12 noon, Monday 17th November 2014.

Hand in your fob at Reception on check out day. If you are leaving prior to the end of your lease agreement you can return your fob to reception during office hours 8:00am-5:30pm. For weekend departures please return your key to the key drop box located outside building P entrance. It is important that your Fob is tagged with the Studio apartment or room number clearly marked. It is also important that you leave your room in its original state. Charges will be applied where there is damage beyond normal wear and tear. Please note that a late departure fine of $50 per hour applies to all late check-outs.

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Movember is coming….

http://au.movember.com/?home

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Accommodation Tour Guides wanted We are seeking current residence students to run accommodation tours for prospective students (targeted audience years 10 and 11) across 3 time slots on the Discover Deakin event being planned for Friday the 31st of October

Tour times would be at:

10:15 – 11am 11:15 – 12pm 1pm – 2pm

Volunteers can work as Individuals or in groups and would be required to lead a tour and give a brief overview of life on res.

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Resi Recipes

Warm chicken and bocconcini salad Ingredients · 2 x 400g chicken fillets

· 2 x tablespoons extra virgin olive oil

· 100g baby spinach leaves

· 1/4 cup pine nuts, toasted

· 1 large avocado, sliced

· 2 x tablespoons balsamic vinegar

· 220g tub baby bocconcini cheese, drained, halved

Method

1. Drizzle chicken with 2 teaspoons oil. Season with salt and pepper. Heat a chargrill pan over medium-high heat. Cook chicken for 5 to 6 minutes each side or until browned and cooked through. Transfer to a plate. Cover. Stand for 5 minutes. Thinly slice chicken.

2. Place spinach, cheese, pine nuts, avocado and chicken in a bowl. Place vinegar and remaining oil in a screw-top jar. Season with salt and pepper. Secure lid. Shake well to combine.

3. Drizzle dressing over salad. Toss gently to combine. Serve.

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Spicy lamb flatbread pizzas Ingredients

• Olive oil spray • 1 red onion, halved, thinly sliced • 1 red capsicum, thinly sliced • 300g lean lamb mince • 3 teaspoon Cajun spice mix • 2 tablesp currants • 2 tablesp chopped fresh parsley • 80ml (1/3 cup) tomato pasta sauce • 2 pieces wholemeal Lebanese bread • 1 bunch rocket, trimmed, shredded • 130g (1/2 cup) low-fat natural yoghurt

Method 1. Preheat oven to 220°C. Heat 2 large baking trays in the oven for 10 minutes. 2. Meanwhile, heat a large non-stick frying pan over medium heat. Spray with olive oil spray. Add the onion and capsicum. Cook, stirring occasionally, for 4-5 minutes or until soft. Increase heat to high. Add the mince. Cook, stirring with a wooden spoon to break up any lumps, for 4-5 minutes or until the mince changes colour. Add the cumin, paprika and coriander. Cook, stirring, for 1-2 minutes or until aromatic. Remove from heat. Stir in the currants and parsley. 3. Divide passata and mince mixture among bread. Place on the trays. Bake for 8-10 minutes or until bases are crisp.

“Tell me and I’ll remember for an hour; show me and I’ll remember for a day; but let me do it and I’ll remember forever.’

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Grad Career Check Ups @ Jobshop!

Are you graduating soon and think you could benefit from some career polish? Graduate Career Check Up is a fantastic, personalised program designed to help you get your first graduate job.

Your consultant will tailor a plan which addresses your job search, application, personal branding and interview needs.

With the right preparation you will increase your chances of job success.

The program is open to job seeking, undergraduate students due to completed their degree in T2 or T3 2014.

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Never confuse a single defeat with a final defeat.”

- F Scott Fitzgerald, Author ‘The Great Gatsby’

“When you don't know what you're talking about, it's hard to know when you're finished.” - Tommy Smothers, Comedian/Composer