HEADSPACE Survival Guide 2015 (Limerick) by RD Marketing and Media

INTRODUCTION

INTRODUCT

College years can be some of the best years of your life, in most cases. However it can also

prove to be a stressful and challenging period for students at specific times during the academic year. As well as the pressure to study, there is the added stress of managing finance on limited budgets and endeavoring to find the right work and life balance. Headspace Survival Guide can help students with these concerns. This booklet is an informative and detailed publication relevant to all third level students who are looking for some guidance in how to manage their mental health through college. Insightful study tips are explained in great detail to aid students in coping with the pressures through exam periods. This is combined with providing a detailed overview of mental health and all the different aspects of it. This gives students an understanding of their mental health and how they can look after it!! The cost of attending third level institutions has risen dramatically over the past number of years. It is more important than ever students ensure to manage their finances in an effective manner. We present great tips and ideas on how students can utilise their finances in order for them to get the most out of their resources. After all, despite all the pressure and stress, this is also one of the most exciting times of your life!! Disclaimer: Whilst every care has been taken to secure names, addresses and particulars of entries, the publisher cannot accept responsibility for inaccuracies or omissions. All information is accepted as correct at time of going to press. Opinions expressed are not necessarily those of the publisher. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, including photocopying and recording, without the written permission of the copyright holder, application for which should be addressed to the publisher. Such written permission should also be obtained before any part of this publication is stored in a retrieval system of any nature.

managing mental health

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What is Mental Health? When we hear the term mental health, many of us think of mental illness. Mental health is far more than the absence of mental illness and has to do with many aspects of our lives including: How we feel about ourselves How we feel about others How we are able to meet the demands of life. How do I manage my mental health? The most important thing is to develop a healthy lifestyle. The following suggestions may prove helpful. To enjoy good mental health, it is essential to maintain a realistic but positive view of one self. The way we view ourselves has a direct bearing on what we believe which can effect relationships and our expectations of the world.

Diet Our brain needs a constant flow of energy in the form of glucose to nourish the millions of cells. However, glucose alone cannot sustain us and we need a supply of other ingredients such as vitamins, minerals, essential fats and protein. Some foods can be high in fuel or energy but low in these essential ingredients. What we eat has a major affect on our general health both physically and mentally. Achieving balance in our diet is important. Where possible eat a variety of freshly prepared nutritious foods. Some people find that their mood effects their appetite, comfort eating when feeling low or bored, or having no appetite when feeling anxious or depressed. Tips for a healthy diet:

Tips to help you sleep: Take some gentle outdoor exercise early in the day Avoid tea, coffee, nicotine and alcohol for at least 4 – 6 hours before bed Have a warm milky drink Take a warm bath before bed Make sure that the bedroom is quiet and comfortable Have a light snack before bedtime Listen to some gentle music Try getting up and going to bed at the same time every day so that your body has a routine Some light reading can help Make sure that you are warm.

Eat a variety of foods – meat, fish, vegetables, fruit

Self Esteem

Eat plenty of carbohydrates for energy – bread, potatoes, rice, pasta

When we hold ourselves in high self esteem, we can live comfortably with both our strengths and weaknesses because we accept and respect ourselves. We have the ability to: Feel secure Trust ourselves and others Enjoy life Accept credit for what we do Feel confident Be decisive Be assertive Communicate effectively Respect self and others.

Take time out for yourself, exercise and eat healthily on a daily basis Set regular achievable goals by deciding what you want Replace negative self talk and self doubt with encouraging and positive messages like – I can, I will, I am able, I will succeed Develop positive attitudes. 29/8/07

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A regular intake of vitamin B & C can help combat stress. Vitamin B can be found in green leafy vegetables, wholemeal bread and butter. Vitamin C can be found in fresh fruit, orange juice, blackberries.

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Communication Keeping lines of communication open is important – sharing ideas, expressing opinions or just an encouraging smile. Some people feel a little bit shy in certain situations which is quite common. Being able to express your feelings, disappointments and joys is essential to good mental health.

Tips for good communication:

A high fibre diet helps to cleanse the system – whole wheat, bran, vegetables.

Adopt a relaxed posture

Drink plenty of fresh water. Too much tea and coffee overstimulates the system.

Try not to become too self conscious

Try to avoid rushed meals. Sit down, relax and enjoy your meal.

If you are not clear, ask the person to repeat the question

Remember eating should be a pleasant experience.

Don’t feel the need to fill silences in conversation

Sleep

Tips for positive self esteem:

stress

Restrict fatty and sugary foods – chips, biscuits, chocolate, fizzy drinks

We spend approximately one third of our lives asleep. Along with food, water and shelter, sleep is essential for normal functioning. The amount of nightly sleep that we require varies from person to person. Although there is no ‘normal’ length of good night’s sleep for a given age group, sleeping requirements generally decrease with age. Adults sleep on average between 7 to 8 hours each night. The quality of sleep is also important for a person to wake feeling refreshed and rested. The function of sleep is to let the body repair itself both physically and mentally.

Make eye contact and speak slowly Listen carefully to what is being said or asked

When making inquiries try some ‘open questions’ (open questions cannot be answered with a simple yes or no) If something ‘comes out the wrong way’, say so and correct it Humour is a great communications tool Some people may find it easier to use the phone Remember, silence is o.k. – don’t be afraid of it Become involved with a sport or project in your area – having a shared interest is the best way to open conversation. If you are concerned about your health, relationships or have financial worries, talk to someone you can trust and feel comfortable with – a close friend, a family member or your doctor.

Stress Stress is a part of modern day life and occurs in all areas of our daily lives, at home, at work and socially. Although we cannot eliminate stress, we can learn how to recognise and cope with it more effectively. It can have a major effect on ability, performance, confidence, energy levels and quality of life. Stress cannot be avoided but it can be managed. What is stress? Stress is the pressure encountered in living our daily lives. We all experience stress at some stage as we try to adjust to our continually changing environment. We all need a certain amount of stress in our lives to help us respond to the various challenges of every day life. Positive stress can be viewed as an exciting or challenging situation which the person thrives on. Stress is not always harmful but it can pose a threat to our physical and mental well being when it is allowed to build up unchecked. Our response to stress

We all respond differently to different situations. Two people may have differing perspectives of the same event - what is distressing for one person, may be a joy to another. Just as our perspectives differ also we are likely to differ in our responses to it. Stress may be regarded as a physical and/or emotional response to the demands being made on us. Our response, which will vary from individual to individual, is determined by our ability to cope with such pressures.

What causes stress? Certain events in life are stressful and are always likely to cause anxiety. These can include: • Bereavement, separation, divorce • Major illness or accident • Life style change – financial gain or loss • Work change – tension, unemployment, promotion • Financial problems – debts, loss or reduction of income • Family relationships • Retirement – enforced leisure, reduced income • Expectation we place on ourselves – to succeed, achieve • Expectations of others • Our physical environment • Life events.

What are some of the symptoms of unmanaged stress? Prolonged stress can cause physical and/or emotional problems such as: • Anxiety • Increased heart rate and blood pressure • Tense muscles, soreness in neck, shoulders and back • Headache • Upset stomach, ulcers • Insomnia • Fatigue • Lack of interest and ability to concentrate • Abuse of alcohol, tobacco, drugs • Depression • Increased irritability.

Eat a variety of foods – meat, fish, vegetables, fruit

Self Esteem

Eat plenty of carbohydrates for energy – bread, potatoes, rice, pasta

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Page 4

Tips for good communication:

A high fibre diet helps to cleanse the system – whole wheat, bran, vegetables.

Adopt a relaxed posture

Drink plenty of fresh water. Too much tea and coffee overstimulates the system.

Try not to become too self conscious

Try to avoid rushed meals. Sit down, relax and enjoy your meal.

If you are not clear, ask the person to repeat the question

Remember eating should be a pleasant experience.

Don’t feel the need to fill silences in conversation

Sleep

Tips for positive self esteem:

stress

Restrict fatty and sugary foods – chips, biscuits, chocolate, fizzy drinks

Make eye contact and speak slowly Listen carefully to what is being said or asked

str

Relationships

Exercise

How we feel about ourselves has a direct bearing on how we relate to others. Having healthy, satisfying relationships is important. Some basic ingredients are – trust, honesty and respect – these features are mutual and two-way. Friends and family members can be a great source of comfort and support in times of distress. Remember the best way to make friends is to be one.

Exercise helps to reduce stress and work off muscle tension. Physical activity is known to stimulate the release of endorphins (a brain chemical) which gives a natural feeling of health and well being. Start gently and build up to a pattern of 20 minutes per day of exercise. A brisk walk can be a good starting point. Taking part in sport also improves your social circle and can be a great way to meet new friends with a common interest.

Alcohol and Tobacco/Nicotine Alcohol is widely used in many cultures as a means to relax and enjoy a social occasion, and has become an integral part of modern living but alcohol is not necessary in order to develop social relationships.

Relaxation As life becomes busy and hectic, finding time to relax is difficult. Take at least 20 minutes a day for relaxation. Always plan your time to relax, otherwise it may not happen. Relaxation can be a few moments of quietness or simply enjoying a hobby or interest.

The early warning signs of alcohol dependance are important to note. When a person loses control over their drinking, they can often become defensive or secretive about the extent of their problem. The sensitive but honest support of friends and family is essential if alcohol abuse is to be successfully addressed. Alcohol should never be taken with medication. Never drink and drive.

There are many relaxation techniques for you to discover, see which one suits you best.

Consult your doctor or pharmacist for advice on the safe use of alcohol. Smoking Smoking is harmful to your health. The dangers associated with cigarette smoking are well known, Smoking is known to lead to an increased risk of cancer, heart and lung disease. Other unpleasant effects include discolouring of fingers and teeth; an increase in your pulse and blood pressure; a stale odour on your breath, hair and clothes. Cigarette smoking can effect the health of other family members especially children (passive smoking). Addiction to nicotine can make giving up difficult – but it is never too late to try. There is help available from the Department of Health & Children (Smoking Cessation Programme) if you would like to quit.

stress

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Managing Your Mental Health

Managing your Mental Health is one of a series of information fact-sheets developed by Mental Health Ireland, with support from Comhairle. Mental Health Ireland Mensana House 6 Adelaide Street Dun Laoghaire Co. Dublin Tel: 01 2841166 Fax: 01 2841736 Email: info@mentalhealthireland.ie Website: www.mentalhealthireland.ie

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How can I cope with stress? If you are experiencing stress symptoms, you need to reduce the stress in your life through:

Stimulants

Self Awareness

• Avoid nicotine, excessive caffeine, drugs, alcohol and other stimulants.

• Identify areas of your life in which stress occurs. Don’t ignore it.

Relax

• Observe how your body responds to stress.

• Learn and practice deep breathing and relaxation techniques.

• Recognise what you can change by avoiding, eliminating or reducing your exposure to stress. • Know and accept your strengths and weaknesses. • Strive to change the source of stress and/or your reaction to it. Physical Fitness

What can I do to help myself? Discuss problems with friends Pursue attainable goals Accept failure and disappointment If stress becomes a problem you may need to consult your General Practitioner.

• Consider your physical well being – get a regular check up with your GP. • Exercise regularly. • Add balance to your life – take ‘time out’ for yourself. • Get enough sleep. Diet • Eat a well balanced nutritious diet. High consumption of sugar, salt and alcohol may increase stress. • maintain a healthy weight.

Stress is one of a series of information fact-sheets developed by Mental Health Ireland, with support from Comhairle. Mental Health Ireland Mensana House 6 Adelaide Street Dun Laoghaire Co. Dublin Tel: 01 2841166 Fax: 01 2841736 Email: info@mentalhealthireland.ie Website: www.mentalhealthireland.ie

Stress

#plantoprotect

PLAN TO PROTECT YOUR MENTAL HEALTH 5

01 CONNECT

A CHAT AT A BUS STOP OR IN THE SHOP CAN MAKE ALL THE DIFFERENCE TO YOUR DAY. REACH OUT & CONNECT, SOMEONE MAY NEED THAT CONNECTION EVEN MORE THAN YOU.

02 BE ACTIVE

WHY NOT WALK TO SCHOOL OR WORK EACH DAY OR HELP KEEP YOUR COMMUNITY TIDY BY JOINING A TIDY TOWNS COMMITTEE.

03 TAKE NOTICE

IT IS SO IMPORTANT TO TRY TO LIVE IN THE MOMENT. NEXT TIME YOU ARE EATING YOUR LUNCH TRY TO SAVOUR EACH BITE & EXPERIENCE THE FLAVOURS.

04 KEEP LEARNING

THERE ARE SO MANY WAYS TO GROW YOUR MIND & LEARNING IS ONE OF THEM. LEARN A NEW LANGUAGE, A SKILL, A SPORT OR PRACTICE SUDOKU OR THE CROSSWORD.

05 GIVE

AN HOUR SPENT VOLUNTEERING OR DOING SOMETHING FOR SOMEONE ELSE CAN MAKE A HUGE DIFFERENCE TO YOUR MENTAL WELLBEING AS WELL AS BENEFITING YOUR COMMUNITY.

WWW.MENTALHEALTHIRELAND.IE For further information about mental health or if you need to talk to someone about your mental health you will find support numbers on Mental Health Ireland’s website www.mentalhealthireland.ie or call 01 284 1166

TEXT MHI TO 50300 TO DONATE €4 TO MENTAL HEALTH IRELAND

100% of your donation goes to Mental Health Ireland across most network operators. Some operators apply VAT which means a minimum of €3.25 will go to MHI Service Provider: LIKECHARITY. Helpline: 0766805278

Plan to Protect your Mental Health & Wellbeing Mental health is how you think and feel about yourself. It is also how you cope when times get tough. Problems you may encounter will range from general everyday worries to serious long-term conditions, all of which affect your wellbeing – the state of being comfortable, healthy and happy. Modern life is becoming increasingly hectic and we need to plan to protect our mental health. Here are five ways to improve your mental health and wellbeing:

1. Connect A chat at a bus stop or in the shop can make all the difference to your day. Reach out and connect, someone may need that connection even more than you.

2. Be active Why not walk to school or work each day or help keep your community tidy by joining a Tidy Towns committee.

3. Take notice It is so important to try to live in the moment. Next time you are eating your lunch try to savour each bite and experience the flavours.

4. Keep learning There are so many ways to grow your mind and learning is one of them. Learn a new language, a skill, a sport or practice Sudoku or the crossword.

5. Give An hour spent volunteering or doing something for someone else can make a huge difference to your mental wellbeing as well as benefiting your community. If you are feeling lonely and don’t have anyone to talk to about your anxieties and worries try reconnecting with others, set a new challenge or start a class to learn something new.

For further information about mental health or if you need to talk to someone about your mental health you will find support numbers on Mental Health Ireland’s website

www.mentalhealthireland.ie Dublin Headspace Survival Guide 2015

w w w. c o r n s t o re . c o m

he Cornstore Cork and Limerick restaurants boast two and three floors respectively offering a lively, Manhattan style surrounding, including private group dining and contemporary heated smoking areas. The menu specialises in dry-aged beef and quality seafood, along with an extensive drinks list featuring award winning infused cocktails, new world beers, and a vast wine list. The creative team of chefs at the Cornstore demonstrate their passion for their craft spending countless hours perfecting menus and selecting their panel of ingredients, they dry age all beef inhouse for a period of 35 days and flavour each steak with their own Blas Award winning Steak

rub for the most flavoursome steak in Munster. Their formidable front of house team works as one, to ensure food, service, ambience and overall experience is perfect. Since its inception in 2007, the brand has received glowing reviews from many of the country’s top food and wine critics and has been recommended by The Bridgestone Guide, Georgina Campbell’s Ireland Guide, Lucinda O’Sullivan’s Little Black Book of Great Places to Eat, and Paolo Tullio’s Taste of Ireland. The Cornstore Cork was awarded a Gold Medal Award for ‘Ireland’s Best Casual Dining Restaurant 2012’, and since opening the restaurants have received many accolades from the Restaurant Association of Ireland (RAI) in

their annual awards, such as ‘Best Restaurant in Limerick’ winner in 2012/2013/2014, ‘Best Kids Size Me in Munster’ 2013/2014, ‘Best Customer Service’ winner in Cork 2010 & 2011, ‘Best Casual Dining’ winner in Cork 2010. Both restaurants were also nominated as top 5 finalists at the 2012/2013/ 2014 Licensing World Bar Awards for ‘Best Cocktail Bar’ , Cornstore limerick winning “Cocktail Bar of the Year” Award 2014 just last month. Their Steak Rub picked up Gold at the Blas na hEireann food awards in Dingle 2013, Fig Whiskey Jam Silver Blas Award 2014, Plum Whiskey Chutney Bronze Blas Award 2014, Chefs Choice top 10 for their Steak Rub at Blas Food Awards 2014.

Why Build Your Resilience? • Although being resilient does not prevent difficult or stressful things from happening it can help reduce the impact that these events have on our lives and the time taken to recover from them. • Being resilient does not mean ignoring your emotions or feelings, but rather experiencing grief, sadness, disappointment or anger, whilst maintaining perspective and continuing on in life with a sense of hope. • Resilience involves our behaviours, thoughts and actions that can be learned and developed by anyone.

Realise your potentia Express yourself Sign up for that cours Involve yourself in yo

community

Link in with others Invest your time wise Embrace life, the goo Never stop trying Capitalise on opportu Enjoy life

MENTAL HEALTH IRELAND Mensana House, 6 Adelaide Str Dun Laoghaire, Co. Dublin

Tel: 01 284 1166 Email: info@mentalhealthirelan www.mentalhealthireland.ie

Find us on Facebook www.facebook.com/Mental.Hea

LINK IN

Information S Mental Health Associa www.mentalhea

In collaboration wit Loreto Secondary S

Building Resilience

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means personal development of the following areas:

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• Being able to adapt to changes • Developing your inner strength

• Not being afraid to ask for help

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• Seeing challenges as opportunities to grow

good & the bad

• Being open to seeing things in a different way

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• Maintaining a sense of well being whilst facing challenges

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n with students from ary School, Bray, Co. Wicklow.

“The sturdiest tree is not found in the shelter of the forest but high upon some rocky crag, where its daily battle with the elements shapes it into a thing of beauty” Unknown

You would never know You would never know by looking at me but my world is shrinking. My thoughts feel like they are not my own. I think then rethink every-thing. Constantly on the go, when I am not in work or in class then I am trying to sleep, which seems to get less and less each night. I do have a social life, which is great, when I turn up to it. I have found that as the time nears to exams the mountains of work left to do, grow before my eyes. Some students in my year thrive on the stress. It motivates and stimulates them into action but it doesn’t work like that for me. I sit for hours grinding words into my brain and in the morning when I wake, exhausted, I find that can’t remember anything. I have tried to reorganize my life. I try not to be so anxious about everything, but there is a trait in my family of having to be a perfectionist and their expectations, as well as my own, weight heavily on my shoulders. Sometimes, I believe, people come into your life at just the right time. Strangers with answers to the problems that are smothering you. I am already late for a lecture. Standing at the bus stop debating with myself wheater or not to go in, I notice a woman on the other side of the street. She stands quite straight and is breathing in deeply. My first reaction is to laugh at her. I watch as she takes long slow breaths, ignoring the world around her, leaving it to do its own thing. My bus arrives and I let it go. I find that I am mimicking this woman, slowly breathing in and letting my breath out into the winter air. I freeze when she crosses the road and walks directly to me. She says Hi and asks if I would mind if she spoke to me. I’m some- what taken a back, I don’t know

what to say but she continues talking anyway. She is very open about her condition, she tells me she suffers from stress. The deep breathing exercise she was doing was in preparation for the interview she is on her way to. It is a relaxation technique. I ask if it helps and am surprised when she says, yes and that she recognises the same symptoms in me. ‘How can you tell, I ask, but before she can reply, I find myself telling her about the sleepless nights, the panic attacks and the arguments with my boyfriend. He left, I tell her, saying that the constant mood swings and tears at everything, even the ads on the telly, were too much for him to take. She smiles and says, ‘me too. My fella left for a while but he is back now. I have learned to live with stress and much more importantly, I got the help that I didn’t realise I needed. Now that I am well it has surprises me at the amount of people who suffer in silence.’ I nod. I know exactly what she is talking about. ‘People would be more sympathetic if you went around with your leg in a plaster cast, it’s something that they can see or touch. But when you suffer in silence, in the silence of your own head, then people will leave you alone. Let you get on with it. You know what I mean?’ I did. I know that there is something brewing inside me. And I know I haven’t the words to say what it is. ‘’It’s up to you, you know. Look for help. It’s out there. You should try Mental Health Ireland. Bet you know at least one other person who has reached out to them. ‘’ she says to me as she crosses the road to catch her bus. I will, I promise. ‘Good luck,’ I say,’ with the job, hope you get it’ and the nod of my head says with the rest of your life. I’m on the bus now, finding my way.

By Patricia Best

Student Welfare On any college campus, the Welfare Officer is the person you go to with all non-academic related concerns and queries.

ome difficulties you may encounter could be with your landlord, health concerns or financial problems. The Welfare Officer can help if you encounter any obstacles with aspects of college that aren’t directly connected with your studies.

go according to plan. Their job is to give information, put you in touch with counsellors and advisors, fight your fights against the government, against college or against the dodgy landlord who wants to take half your deposit for breaking one plate.

The transition from secondary school to college can be an exciting and invigorating experience, from joining societies and clubs and making new friends, to great parties, skipped lectures, bad essays, early mornings and late nights. So get involved and get active in college. Become a class rep with the Students’ Union, join a society or take up a new sport - it’s the best and easiest way to make new friends and truly experience what third level education has to offer you!

In short your Welfare Officer can give you advice about:

However, if you’re having a tough time in college and you’re not finding it easy to settle in, don’t worry; your Welfare Officer is available when things don’t really

● Accommodation problems ● Financial difficulties ● Health problems ● Range of college services ● Bullying or sexual harassment ● Accessing Health Board and Social Welfare Payments, Grants etc. ● Legal advice ● Welfare Loans ● Coping with bereavement ● Any other non-academic problem

The Welfare Officer in Trinity organises and runs campaigns throughout the year, such as Mental Health Week, SHAG (Sexual Health and Guidance Week), and Health and Sports Week. These weeks are to make sure that you are informed about your mental, physical and sexual health, so keep your eye out for these campaigns throughout the year! You may never need your Welfare Officer, but if you do, don’t hesitate to seek them out. Contributed by Úna Faulkner, Welfare Officer, Trinity College Dublin

Lost Cries In the crack between dreams and shadows

I took up residence in a world of perhaps or maybeâ&#x20AC;&#x2122;s, Never getting to wear my prize, nor kiss my frog. Shadow lands, where dreams and nightmares waited, â&#x20AC;&#x2DC;Till the sun stretched into the inky sky And long finger nails, pulled me from me. Lost, in the abyss that had become my abode I was unable to pin down time or mood change. My abode was a prison My prison, an unwanted friend Untouchable, small and frail I oozed pain in the emptiness. The unreachable child Wanted so badly to step from the shadow land Into your dazzling light, sat exhausted With blood tipped fingers And lost cries, bewildered At the distance between the edge of the crack And the crack on the edge of existence Until, I took your offered hand And realised, the thrill of salvation. PATRICIA BEST

Patricia Best Biography I have lived and worked in Dublin all my life. I discovered my love of writing when I joined an adult Ed evening course, in 2008, since then I have had Poetry and Short stories published. I have won awards in the Jonathon Swift Poetry competition and am currently attending N.U.I. Maynooth, doing a creative writing course.

study & revision tips Learning how to study more effectively is probably the best investment of time you could make right now. And it’s not rocket science – all you need is a desire to get organised and the capacity to think smart.

e key Here, we cover some of th ion: aspects of study and revis Setting goals and getting started Now is the time to clarify your goals, be positive, identify the key areas to attack, make out a realistic revision schedule, and get a system working for you. Each individual student profile is different, so take the opportunity to identify your particular strengths and weaknesses and focus on those areas that could make a crucial difference to YOU.

What is good study? To be effective, study must be: ● Active – always work with a pen and paper, look for key points, and test yourself. Never just sit down and read for a set period. Focus on tasks, not time. ● Organised – always ask yourself at the start of a study session: “What do I want to have

completed in this session?” Have a plan for what you want to cover this week and this month. Have an overview of the priority areas in each subject. ● Aimed at understanding – always look to build material into patterns and associations that make sense to you. Link new information with your existing knowledge of a subject. Make use of graphic examples and illustrations. When you understand something, you will have little difficulty in remembering it.

Measurable: Measure your progress towards your goal. Use a revision checklist for each subject and tick off each topic as you study/revise it. In this way, you’ll literally see your progress. Action-related: Break down your study goal into a set of specific tasks, e.g. background reading of research material, draw up essay plan, and complete writing of essay. Base each study session on tasks, not time.

Specific: Don’t have as your target, “Study geography for an hour.”

Realistic: Don’t set goals you are unlikely to achieve. Make realistic demands on yourself, in consultation with teachers and guidance counsellors. Otherwise, you will quickly lose heart and lose interest.

Do have as your target, “Revise physical geography – rivers, and sketch a model answer to the question on last year’s paper.”

Time-based: Avoid panic before a deadline. Always time your study tasks, working back from the deadline. If you have a test in three

Setting smart study goals

The Definitive Guide to Going to College 1

Ticket are valid for 2 consecutive full days 1

condition your system to make the most of the session.

Weekend schedule ● Getting some productive study done at weekends will make all the difference to your exam prospects! Here, you can get effective revision done, can spend more time on reviewing topics covered during the week in class, can prepare for tests or oral exams, can devote time to an essay or important assignment that needs to be done well. ● The weekend is also the time when you might feel least like studying, when the level of distraction is higher, when you want to take a break from school pressures and relax. The potential for friction at home can increase at weekends. How can you cope with these competing factors?

weeks’ time, set blocks of revision work for each of the three weeks.

Time management Time management = Self-management “You can’t save time, you can only spend it wisely” The starting point is to identify your critical success factors – the things that might be holding you back. Try to answer the following questions honestly as an indicator of your current standing. Are any of these problem areas for you? Is there room for improvement? ● Do you have a routine established for study during the week? ● Do you get some solid revision done at the weekends? ● Do you have a definite time for starting study each day? ● Do you have difficulty starting into tasks? ● Do you get your written work handed in on time? ● Do you find your plans regularly knocked off-schedule? ● Do you find yourself panicking prior to tests?

Weekday schedule Establishing a realistic routine, early in the school year, will make a huge difference to the effectiveness of your work. Like most jobs, study is mainly a matter of habit. Once settled in a routine, life becomes much simpler and study becomes more productive. Making out your own schedule, based on your particular circumstances, will act as a helpful structure for your work. ● While quality is ultimately more important than quantity, in your Leaving Cert year you should be aiming to do four hours productive study each day. This includes homework, revision, and any study sessions in school. ● Create a study timetable – construct a weekly schedule for yourself. Start by including your class times, travel, sports and other commitments. Then add designated study periods for the afternoons/ evenings and for the weekend. It is better to start with realistic targets that you can fulfil rather than being over-ambitious at first. ● Have a definite time for starting study each evening. Pick a time that you can stick to. It will reinforce your discipline and

● The answer lies in balance and organisation. It is not possible to do everything (get some rest, play sport, work in a part-time job, go out on two or three nights, spend time with your friends, get the necessary study done) so something has to give and a balance must be arrived at. Settle on a routine that can work for you. Nominate certain blocks of time that you will devote to study at weekends (e.g. Sunday afternoon) and let these periods become firmly associated with productive study in your mind. ● You should be aiming to do up to 8 hours good study over the weekend period (i.e. from Friday evening to Sunday evening). Try getting some homework done on Friday afternoon/evening before 7pm (thus ‘breaking the back’ of the job before the weekend really starts), keep Saturday free for rest and recreation, and use Sunday (when there are less distractions) as the day to get some solid revision done.

Doing it ‘now’ ‘Putting things off’ is probably the biggest time-waster of all! Procrastination means letting the low-priority tasks get in the way of high-priority ones. Students of physics may liken it to the concept of inertia – a mass at rest tends to stay at rest. Here are some steps to spending time more

study & revision tips productively. But remember, don’t just read them, do them! ● Start thinking positive thoughts. Incorporate self-motivating statements into your speech and thoughts: “There’s no time like the present”, “The sooner I get this done, the sooner I can go out.” ● Plan ahead by working backwards. By using revision checklists in your various subjects, you should know what quantity of material has to be covered over the coming months. Start from the final date (end of May) and divide your revision up week by week, allowing some flexibility for unforeseen delays. Surprise yourself by being ready in time! ● Learn to say NO once your priorities are set. Stick to your weekly schedule as closely as possible – it will become a help to your efforts and a shield against temptation. You’ll still be able to socialise, rest and play, but it will be on your terms, not someone else’s.

and then go looking for practical solutions.

● Reward yourself. Selfreinforcement has a powerful effect on developing a ‘do it now” attitude. Take satisfaction in the completion of tasks and give yourself a ‘treat’ with the time saved by taking a break. You’ll have a greater sense of freedom and accomplishment because you’re in control, and you’ll enjoy your ‘free time’ more!

● Do you find it difficult to motivate yourself to start studying? ● Are you easily distracted during a study session? ● Can you always account for tasks completed in a study period? ● Do you have a suitable, fixed location for regular study?

Concentration and organisation

● Can you quickly find particular notes or written work in your subject folders?

● Achieving the Quality Standard. The quantity of time that you allocate to study over the coming weeks is important – you do need a realistic yet demanding weekly schedule. But ‘putting in the time’ is no guarantee of success – you must ensure that the quality of work is good, that your revision is active, organised and SMART, that it is focussed on the right areas.

Applying the principles of learning ● Learning depends largely on your desire to learn. ● Within each study period, have a specific goal to achieve or tasks to complete. ● Concentration and efficiency decrease over a certain period of time.

To help you identify areas for personal improvement, answer the following questions honestly

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for times when you are more mentally alert. While different ‘body clocks’ will apply, most people find their ability to focus deteriorates towards the end of the day. Getting homework and revision done earlier in the day aids efficiency and also offers the reward of having time to relax after the work is done.

● When studying for a prolonged period, reward yourself with a short break when a particular task is finished, leave your desk, but don’t go near the phone or TV! ● Learning is improved by repetition. ● Regular revision of topics on a daily basis (material covered in class), weekly basis (areas covered over the week) and monthly basis (working backwards from June with your revision planners) will reinforce learning and build your confidence. ● Spaced learning is more effective than massed learning. While we often end up ‘cramming’ towards the end of the year, the most effective way to improve performance is by tackling a subject or topic in smaller chunks on a more regular basis, thus reinforcing understanding and retention. ● The learning of one thing may help or interfere with the learning of another. Be smart in how you organise the sequence of subjects in a study session. An hour of English followed by revision of History or Classical Studies will probably prove productive, but the study of Irish grammar in close proximity to French verbs might lead to confusion.

1 The Definitive Guide to Going to College

Questions of concentration Where? Find a fixed place to study (a particular desk/room at home, a spot in the library etc.) that becomes firmly associated in your mind with productive work. You are trying to build a habit, to make life easier for yourself by being in productive mode when you start a session. All the equipment and materials you need should be within reach, and the room well lit and ventilated, but not too comfortable! What? Remember that it’s all about being active and focused on tasks, not time! Know at the start of a session what you want to have completed by the end of the period. Make the tasks specific and realistic, not vague and large. Don’t say, “I’m going to study Geography for an hour”, or, “I’m going to spend all day Saturday studying Geography”. Decide to “Revise Chapter 7 of Regional Geography of Europe and write an outline answer to a regional geography question on last year’s exam paper”. How? Always work with a pen and paper at the ready. Getting started is often the most difficult bit, so start by “doing”. Tackle a homework question or the writing up of class notes at the start of a session. It usually helps to begin with a subject you like, move on to other less favoured areas, and then finish up with a favoured topic to maintain the interest. When? Try to schedule your study

Why? Understanding is central to the learning process so always seek to test your progress at the end of a study session. Ask yourself, “What have I just learned?” Review the material covered in school that day, even briefly, as it will aid retention and make the next day’s classes more productive. Merely recognising material isn’t enough – you must be able to reproduce it without the aid of the book or notes. The final 5-10 minutes of any session should be used for this recall.

Reading, note-taking, and memory skills Become a better processor! The process of learning involves taking in information, processing it, and storing it effectively for re-use. It is similar in many ways to the use of files and folders on your computer. However, even the most powerful computer will be of no use to you if the information and material is entered in a disorganised and chaotic manner. As the old programmers’ motto says, “garbage in = garbage out”! To help you identify areas for personal improvement, answer the following questions and then go looking for practical solutions. ● Do you often forget material that you have recently read? ● Does your mind wander during reading, causing you to re-read sections? ● Do you have a system for remembering lists of items? ● Are your notes well laid-out and easy to follow? ● Can you quickly find a particular topic in your subject folders? ● Do you find your plans regularly knocked off-schedule?

study & revision tips ● Do you find yourself panicking prior to tests?

Reading better and faster Most students, when faced with a textbook or chapter to study, will ‘start at the beginning, read through at the same pace until the end, then stop and put the book away’. This passive approach is a most inefficient way to learn, as it can take longer and leave you bogged down in detail, with no overall grasp of the subject matter. By adopting a more active approach to reading, you can begin to read better and faster within a very short space of time. The PQ2R method has proven to be most successful in this regard. Try it for the remaining weeks of term and see the benefits. P = Preview: Begin your reading task with a quick skim (2-3 minutes) of the text, trying to get an overview of the chapter or text. Look for section headings,

p O T E FIV iOn revis

tips

Know what you have to do. Relate all your revision tasks to the structure and format of the exam papers you will face. Make use of revision checklists and exam guides plus information on the marking schemes available in all your subjects to match the main syllabus sections and exam topics to the time available for revision. Plan to get a certain number of sections covered each week. Devote more time to the more important sections of each course.

illustrative charts and diagrams, signposts or key words. Don’t start highlighting text at this point. Q = Question: This is the key to active learning. Look for answers to the basic questions of Who? What? Where? Why? When? Identify the main theme or learning point of the particular text. R = Read: Now read the chapter carefully, with these questions in mind. Your mind will be actively looking for answers as you read. Work with a pen and paper, make brief summary notes, look for ‘topic sentences’ that summarise the most important point in a paragraph or section and highlight them, if necessary. Vary your reading speed – move quickly over lighter, less important material and slow down when you come to a difficult section.

initial questions. Summarise your findings from this study session.

Making your notes useful

R = Review: Always check your understanding of the material by reviewing and testing your recall before putting the text away. Look at the notes you have taken and check that they answer your

The purpose of making summary notes on a topic or section is to aid your overall understanding of material, to help you distinguish between what is really important information (depth) and what

Revise in ‘chunks’. Break up items into manageable ‘chunks’ that can be reviewed regularly. This makes it easier to tackle your least favourite areas and helps morale because you feel you are getting more done. Write specific material on ‘flash cards’ (small cards which can be kept in your pocket for quick review) e.g. verbs, vocabulary, formulae or definitions. These can be very useful towards the end of the year. Prepare by doing. As effective study must be active, all your revision should be based around testing your recall and practising your output. Merely recognising material in your notes and textbooks is no guarantee of successful revision – you must be able to recall it without the aid of notes. Work with a pen and paper, write down points, sketch model answers to exam questions, and then check your results!

Revise from the top down. It is easier to understand and retain material that is well organised. Start with a good grasp of the main ideas or concepts, then follow with the sub-topics and supporting details. Try to retain an overview of the subject at all times during revision – how does this particular topic relate to the main syllabus sections and the likely exam questions? In this way, you will avoid getting bogged down in insignificant detail.

Beware of new material in the final weeks of term. Towards the end of the year, you should be aiming to consolidate existing knowledge and build on this foundation rather than trying to learn new material. Once the course has been covered to your satisfaction and you have a reasonable choice of questions in the exam, you are best advised to consolidate your main choices rather than chasing after new material for options which you are unlikely to take in the exam.

The Definitive Guide to Going to College 1

If the goal is to improve your long term memory, then the key to success is based on the efficiency of input (the ‘mental filing system’ we employ). Reducing the burden on the limited short term memory, and channelling information into long term storage, is based on the creation of patterns and the avoidance of randomness.

is merely supporting detail. Reference to the main syllabus topics will help the process of discernment within each subject. In addition, good summary notes make retrieval of information quicker and easier.

Sort out your filing system If you haven’t already done so, get your subject folders and notes organised immediately. Invest in some ring-binders, dividers, plastic pockets, etc. Have a separate folder for each subject (a permanent reference point) and then keep a ‘current folder’ for managing notes in progress.

‘Less is always more’ When writing notes, remember they should be a summary, not an extensive repetition of what is in the textbook. Don’t crowd the page. Stick to main headings and sub-headings. Use abbreviations where appropriate. Try to reduce what you need to know on the topic down to one A4 sheet. Once you have an overview, it is easier to fill out the detail.

Make your notes visual Ensure your notes have a memorable appearance so that you can recall them easily. Use illustrations, diagrams, graphs, colours, and boxes (‘a picture is worth a thousand words’). Arrange the material in a logical hierarchy (title, sub-point, explanation, example). Ideally, you should be able to close your eyes in

The Definitive Guide to Going to College

an exam and visualise a particular page of notes.

Beware of transcribing and highlighting! Merely re-writing the text from the book into your notes does not ensure retention. Try to put things in your own words and devise your own examples – this will make the material more meaningful. Only use the highlighter pen AFTER you have previewed and questioned a text, thus ensuring you identify the most important material and you avoid the creation of a fluorescent textbook!

‘Save’ your notes carefully Practice following the logic of your computer files, when storing information. Think - where does this material best fit (subject, section, topic, sub-topic, etc.)? In this way, you will ensure that it is efficiently processed and easily retrieved both physically (during revision) and mentally (when you need it in an exam).

Improving memory We often blame our memory for poor academic performance (“I’m no good at remembering names/dates/rules/verbs/ characteristics”) when really we should be addressing our faulty input and storage system. There is a big difference between short term and long term memory. If you study a topic one night and can recall most of it the next morning, don’t be fooled into thinking that you will be able to remember it accurately in two months time.

‘Chunking’: as the average person can only hold seven ‘items’ in short term memory, grouping items together into ‘chunks’ can increase capacity. This is generally used for remembering numbers (think of how you remember phone numbers by grouping the seven digits into two or three chunks) but can be applied to other listings in various subjects. Repetition: Studies indicate that 66% of material is forgotten within seven days if it is not reviewed or recited again by the student, and 88% is gone after six weeks. Don’t make life harder for yourself – build in a brief daily and weekly review of material covered. It will save you having to re-learn material from scratch! Application and association: The best way to channel material to long term memory is to organise it into meaningful associations. Link it to existing information and topics and create vivid personal examples which act as ‘mental hooks’ or ‘cues’ for recalling material in the future. Thus, new items are put in context. If you learn a new formula/verb/rule, try to put it into practice immediately with a relevant example. Use of mnemonics: these are various word games which can act as memory aids and which allow personalisation and creativity. Think of stalactites (come down from the ceiling) and stalagmites (go up from the ground); the colours of the rainbow (‘Richard Of York Gave Battle In Vain’ to remember red, orange, yellow, green, blue, indigo, violet); the seven characteristics of living organisms – Mr. Grief (Movement, Reproduction, Growth, Respiration, Irritability, Excretion, Feeding). You can devise many more of these to aid your personalised recall of items in your subjects.

text. Look for section headings,

p O T E FIV

ti n O i s vi

reviewing and testing your recall before putting the text away. Look at the notes you have taken and check that they answer your

aid your overall understanding of material, to help you distinguish between what is really important information (depth) and what

The Definitive Guide to Going to College 1

llege 1

sTuDENT Budgeting

he key to successful budgeting is creating and sticking to a plan. Do this and you will avoid mounting debt. There are three key steps to take.

1 Assess your situation To understand your weekly cash flow you need to record all incomings and outgoings within a simple personal budget. Its format is not important – a pen and paper is all you need. The aim here is to give you a clear snapshot of your finances. I recommend you do this for a few weeks to take account of all bills. Take a piece of paper and divide it into two columns. On the left hand side detail your total income, e.g. student grant, allowance from your parents, part-time wages, savings available, etc. On the right hand side record all outgoings – you might consider doing this under the following headings: ● ● ● ● ● ●

Household expenses Loans & debts Phone expenses Leisure Transport costs Miscellaneous

If you don’t have exact details of your day-to-day expenses use an estimate. Try not to under or over estimate spending as this will skew your planning. Also you need to separate necessary costs from discretionary so you can identify the expenses that are unavoidable, for example rent.

2 Action Items Now you need to look at your sheet of paper and identify any areas where you may be able to cut back – do you eat out too

The cost of attending college has risen significantly over the last few years and this trend looks set to continue, putting major pressure on students.

much; are you paying too much for transport, or membership of a gym you don’t attend? Price comparison websites are useful at this stage; for example the National Consumer Agency’s website www. economiser.ie which allows you to compare your spend on groceries, TV and telecoms, mobiles and energy to the national average. Also there are some great tips at www.itsyourmoney. ie specifically for students. Some of the best opportunities for savings at the moment are in the following areas: ● Rent – shop around as there are deals available, you need to look at private rented accommodation versus college accommodation and also whether utilities are included. Always ask about hidden costs before you sign a lease. ● Groceries - Shop around and ‘Buy Local’. Only buy what you will use, look out for special offers and always ask if there is a student discount. Also check out the new initiative at UCC www.collegedinners.ie as an alternative. ● Transport – get a student travel card for discounts on local and national travel. ● Leisure – get involved with college societies and take advantage of student discount cards, nights out and events which are usually subsidised. Also sign up to group discount websites for cheap meals out and large discounts in your area.

● Tax – if you’ve worked during the summer, at home or abroad, be sure to claim your tax refund.

3 Monitor your budget It is important to monitor your budget regularly and update it if your circumstances change. If you are overspending you need to change your spending habits. Allocating time to prepare a budget is the first step in easing the burden of worry when it comes to planning your college year. Clive Aherne is the owner of TaxAssist Accountants in Cork and sponsors the ‘Buy Local’ campaign. This article first appeared in the Irish Examiner. When it comes to day-to-day costs, all colleges are definitely not the same, whether you’re talking about essentials such as accommodation and food or a pint in the on-campus bar.

ncreased registration fees are an extra burden on students and their families looking to attend college in 2016. Once called the Student Service Charge, the newly-named Student Contribution was increased to €2,750 in the 2015 Budget. It is possible that this could be increased to €3,000 for 2015 applicants. The good news is that this amount is payable for one child per family. It must be paid in full before a tax rebate can be applied for. The net effect of the tax relief is that the student contribution is €1,600 for second and subsequent children in full time third-level education. In most colleges, the Student Contribution can be paid in installments. With other living expenses added, particularly for those students living away from home, the costs of being a third level student can soar. However, there is help available… A conservative monthly estimate of what you will need to live away from home looks something like this. Rent

€300

(this may be higher in Dublin) ----------------------------------------------------------------

Groceries & Food at College

€160

Travel €80 Books & Course Materials €65 Light/Heat €45 Laundry €25 Social Life & Miscellaneous €200 ---------------------------Monthly Total €875 This total is a bit less if you’re still staying with the folks but if you haven’t already done so, now is a good time to sit down with your parents and talk about money. Many students work part-time jobs but this can have extremely negative results for your studies (not to mention your social life). Also, part-time jobs have become scarcer over the last few years and you should not count on the certainty of getting one. You may also be entitled to (a) grant or (b) financial assistance

Student Grant

If you’re really stuck for cash you can see if you qualify for a grant from your local authority. There is detailed information on the range of grants and funds for students in further and higher education on the website studentfinance.ie. This website has details of the Fund for Students with Disabilities, the Student Assistance Fund and some third-level scholarships. Student grants are divided into 2 classes – maintenance grants and fee grants.

Maintenance grants

A maintenance grant is a contribution towards the student’s living costs. Students who started or are starting courses from the academic year 2014/2015 onward do not qualify for a maintenance grant if they are on a Back to Education Allowance or VTOS allowance.

Maintenance grants are available for approved courses below graduate level in Ireland and other EU states and for approved postgraduate courses in Ireland and Northern Ireland.

Fee grants A fee grant can cover any of the following 3 elements:

How student grants are administered

- Approved undergraduate courses in approved educational institutions in the EU - Approved postgraduate courses in approved educational institutions in Northern Ireland These grants were previously handled under the Higher Education Grants Scheme. Income limits for maintenance grant and full fee grant.

Under the new Student Grant Scheme, local authorities will continue to deal with student grants in respect of: - Universities - Prescribed educational institutions in Ireland (such as colleges of education)

• All or part of the student contribution • Costs of essential field trips • All or part of a student’s tuition fees (but not if covered by the Free Fees Scheme)

In general, if you qualify for a maintenance grant you will qualify for all elements of the fee grant. However, you will not get the tuition element of a fee grant if you already qualify for free tuition under the Free Fees Schemes. You may qualify for a fee grant, but not a maintenance grant, if you are what is called a ‘tuition student’ under the Student Grant Scheme. A tuition student is someone who fulfils all the conditions for a student grant except for residence in the State, but who has been resident in an EEA state or Switzerland for 3 of the last 5 years. The members of the EEA (the European Economic Area) are the 27 members of the EU, along with Iceland, Norway and Liechtenstein. Students doing Post-Leaving Certificate (PLC) courses do not get fee grants, but if you qualify for a maintenance grant you will be exempt from the PLC participant contribution. Fee grants are available for approved courses below graduate level in Ireland and for approved postgraduate courses in Ireland and Northern Ireland. However, there are no fee grants for courses in other EU states.

The family income limits for eligibility for a maintenance grant in 2013/2014 (the latest figures available) are set out below. These limits also qualify you in respect of the fee grant (if you are otherwise eligible). Number of dependent children

Full Maintenance

Part Maintenance

75% 50% 25% Fewer than 4 €39,875 €40,970 €43,380 €47,205 4 to 7 €43,810 €45,025 €47,670 €51,880 8 or more €45,575 €48,890 €51,760 €56,320

Income limits for partial fee grant

The family income limits for eligibility for a partial fee grant in 2013/2014 are set out below.

Number of dependent children

50% tuition fees and 100% student contribution

Fewer than 4 €49,840 4 to 7 €54,765 8 or more €59,455

50% Student Contribution only

€55,920 €61,440 €66,700

Other family members in college The reckonable income limits may be increased for each additional family member who is pursuing a full-time course of at least one year’s duration. See studentfinance.ie for further information.

Special rates of grants for disadvantaged students

Disadvantaged students who meet a number of conditions can qualify for a special rate of maintenance grant. Applicants must have qualified for the standard maintenance grant for the academic year 2013/2014 and total reckonable income in the tax year January to December 2012 must not be more than €22,703, net of Qualified Child Increases and standard exclusions. For students, including mature students, who are assessed on parent(s)/guardian’s income, their parent(s)/guardian must, on 31 December 2012, have been: Claiming long-term social welfare payments, or Claiming Family Income Supplement or Participating in designated programmes (for example, a SOLAS training programme). For students who are assessed on their own income, on 31 December 2012 the student must have been getting one of the above social welfare payments or participating in a designated programme.