Beyond the Books: Emotional Wellbeing and Managing Study Related Anxiety

CRICOS QLD00244B NSW 02225M TEQSA:PRF12081



Procrastibaking anyone? Emotional Wellbeing and Managing Study Related

Anxiety

headspace Toowoomba

Alaina Macdonald


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


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.


What is good mental health?


Mental Health and You

• Important to remember:

Good mental health can be cultivated.

Study related anxiety can be managed.


Anxiety

Most people will experience some anxiety in their lives. There are several types of anxiety symptoms:• Physical• Psychological• Behavioural


Today we’re looking at:

• Mindfulness• Positive Self talk• Life Balance and Organisation• Help Seeking


Mindfulness


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.


Positive Self Talk


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.


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?


Life Balance


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.


Getting organised


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.


Keeping Organised


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



Performance Anxiety



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.


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/

https://www.usq.edu.au/current-students/services/contact-us

https://www.usq.edu.au/current-students/services/contact-us

http://www.eheadspace.com.au/

http://www.emoodji.co.uk/

http://www.emoodji.co.uk/



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.


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

http://www.youthaodtoolbox.org.au/processes-mindfulness

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




Education

Beyond the Books: Emotional Wellbeing and Managing Study Related Anxiety