THE IMPORTANCE OF RESETTING AND REFOCUSING

Study breaks are important and definitely play an integral part in planning your study session.

However, sometimes we need more than a 15 minute break from the books. If we are charging through the term bouncing from one lecture to the next, taking notes, revising and then rushing off to work or home to the family…. A little break isn’t going to cut it. 

It is often too easy to get caught in the ‘Survival Mindset’, where we race from one experience to the next, ticking the boxes, getting it done, beating the clock, and doing it all over again.

What we need to do is switch to the ‘Ease Mindset’ so we can get a broader perspective of the bigger picture.

Read more on this topic on the SIA Blog

There is a lot of power in the ability to step out of the cycle and refocus your attention, allowing you to reset your goals and be adaptable. Sometimes things get a bit out of our control and you feel like you are failing. 

📣Well… listen up! 

There is no shame in failing, because with out our failures we would not be learning. 

🙌🏼The power is in the acknowledgment. 

Now here’s what you need to do….

🙌🏼Refocus

It’s time to take a deep dive and look inward. Remember why you wanted to do this course. Go back and look at your goals, say them out loud and visualise yourself in that new career thriving and succeeding.

Maybe your goals have shifted and you need to write new ones. So write them on sticky notes a pop them where you’ll see them daily, this is a great way to keep yourself focussed on the end game.

🙌🏼Reset

Take a break and be kind to yourself. Check in with how you’re feeling and what it is that you really need.

Try not to hang on to the negatives or past failures, that is old baggage and you do not need to lug it around with you for the rest of the year, shake it off!

Allow yourself some well deserved time out and treat yourself to a massage, a night out with friends, a weekend of yoga and meditation. This is not procrastinating, this is preparing you for the challenges you are looking forward to facing with a new perspective.

🙌🏼Mindfulness

It’s a word that pops up everywhere on social media, but what does it truly mean to be mindful??

It’s really about being present in the moment. To master the art of stillness, and for some this may be the greatest challenge they face. The rewards are endless, for those that can take the time to be still, and discover what they really want to achieve. It gives us the opportunity to view certain scenarios from a higher perspective, rather than being caught up in the drama of it. If you are struggling with this concept then perhaps look into joining a community yoga or meditation class.

🙌🏼Celebrate

These holidays make sure you celebrate what you have achieved so far. Share your joy with family and friends and take the time to really enjoy a well-deserved break. At SIA we value the importance of rest. Leave the books and screens behind and truly make the most of this time to relax.

HOW TO INCREASE YOUR ORGANISATION IN TERM TWO.

Now that you have first term behind you, with plenty of research material and study notes to show for it, consider reviewing your approach to the term ahead.

• How can you be more efficient?

• How can you be more organised?

• What areas do you need to make changes in?

Start the term on the right foot, feeling organised and completely confident in your approach to study.

Being organised will keep your stress and anxiety in check and allow you to ‘get in the flow’ and achieve your goals with ease.

We’ve compiled a few useful tips on how you can tackle the next few months feeling prepared and organised.

📝File all your study notes.

Start by sorting all your notes into subject categories, discarding any notes that are now irrelevant or, possibly re-writing those that are too messy. This is also a great opportunity to discover any gaps in your inventory. Keep your subject syllabus on hand and check off each topic so you can mark them off and see if there is anything you may have missed.

Once you have your notes for each subject files in order, you may even like to create some Quizlets or Flash Cards to test your knowledge.

Keep your files organised into colours for each subject, so they are easy to find when you need them for exam revision. It’s best to store these file sin a box or expandable folder so they kept contained.

📝Plan your study sessions.

Once you have your timetable for Term Two it’s a good idea to plan each month in the diary.

Mark in any important dates like exams, assessments, holidays, work commitments or family occasions.

Once you have a general idea of what is ahead of you, it is easier to then plan each week. You will need to be flexible as things change and new opportunities arise, so don’t be too ridged.

Aim to plan your study sessions around each subject so you can focus on the one topic and give it your full attention. It is also important to schedule in your study breaks and allow time for relaxation and exercise.

📝Budget for the coming months.

Many students are juggling study and work commitments, and therefore living on a tight budget.

This requires consideration and planning so it does not become a source of stress and anxiety.

Plan for future expenses like now text books, research trips, travel expenses, food and accomodation. At the start of each week do your food shopping and plan your meals in advance, including snacks and lunches. It can be very expensive eating out and buying food on the go, so the more you are organised with meals, the less financial stress you will be under.

Organisation is the key to success and happiness. 

If you are feeling overwhelmed and out of sorts, make sure to call out for help. 

At SIA we have a strong community that likes to look out for each other, and offer support whenever needed. There are plenty of experienced careers counsellors that can help get you on the right track to success.

WHY EATING BREAKFAST IS ESSENTIAL FOR OUR BRAIN POWER

There is no question that good nutrition and mental health go hand in hand. 

One of the best habits you can adopt is to start your day with a nutritious breakfast. What we choose to put in our bodies directly affects how we look, feel and function. Brain function is one of the most important, and what we feed our brain drastically affects our mood and productivity levels.

So if you want to set yourself up for a successful day pay attention to what you put on your breakfast plate.

There are plenty of reasons for eating a healthy breakfast and keeping your brain and heart happy and healthy:

🍎 Improve your concentration levels.

Research shows that the first thing we eat in the morning directly affects our short-term memory, so choose wisely and have all the right answers on hand. A breakfast that includes lean protein and healthy fats would be the ideal choice.

Try this delicious breakfast burrito….https://naturesown.com.au/recipe/healthy-breakfast-burrito/ 🌮

🍎Balance your mood

Want to step into the day with a smile on your face and a positive attitude? Be prepared to tackle any obstacles with a positive mindset and a happy belly. When we skip breakfast it can cause our blood sugar levels to drop, which causes irritability, fatigue and brain fog. 

Try this yummy chia pudding, a great one to prepare the night before if you know you have an early start. Full of fibre, healthy fates and carbohydrates that will keep you satiated for hours…. https://healthyinspirations.com.au/chia-breakfast-pudding/ 

🍎Keep those stress levels in check.

Some morning can be hectic, especially if you are balancing your study with work and family commitments. One way to feed yourself and anyone else in the household is a nutrient dense smoothie. You can hide all sorts of goodness in a vibrant smoothie, try this one … https://www.eatingwell.com/gallery/7910825/high-protein-smoothie-recipes/ 🍓🥒

🍎Improve your long term brain development.

The aim here is to create a new habit. Once you get your head around making healthy, delicious breakfasts, and you see the incredible results, it will no longer be a chore but something you jump out of bed for.

If you start your day with a healthy meal you are much more likely to continue that habit throughout the rest of the day. Make this delicious Avocado Toast masterpiece…. https://gimmedelicious.com/how-to-make-the-best-avocado-toast-with-eggs/ 🥑

BALANCING STUDY AND PERSONAL LIFE

Working and socialising whilst managing your study commitments can present plenty of challenges. 

We’ve broken it down into 3 key points to help you find a healthy balance between studying, your personal life, and work commitments:

👉 Organise a manageable and effective schedule.

👉 Maintaining healthy habits

👉 Having the right mental preparation

Plan a schedule with set goals.

We always say it, and we probably always will…. That’s because it really works!

At the beginning of each semester make the time to sit down and schedule all of your assessments dates, along with work and social commitments. Put it on a big board if that helps, and be prepared to change things around as new assignments pop up.

On a weekly basis, aim to plan the amount of time you can devote to each subject, and which ones need to be started earlier.

Don’t forget to add a few key goals into your weekly planning. This is a great motivational tool that will help you stay focussed and improve your results. This can be anything from improving marks, find new search sources, joining a study group, or making it to yoga twice a week.

Check out our previous blog articles on ‘Goal Setting’ for more helpful tips.

Be social and active.
For many of us it’s easier to lock ourselves away and become consumed by work and study, however, interaction with other students will benefit you in so many ways. Going to classes and lectures is far more enjoyable if you know there will be some familiar faces there. 

Look after yourself.

This is the most important part…you!

Although making new friends, organising your schedule and setting motivational goals is important,taking care of yourself tops them all. 

Ensure you are eating a balanced and healthy diet, keeping hydrated and investing in deep sleep. 

When things are getting stressful, walk away from your desk and get outside in the sunshine. Meet a friend for a walk or find a quite place to sit and meditate, anything that gives you a break from screens and other distractions.Maintaining a healthy lifestyle will help alleviate stress and stop you from burning out as the semester progresses.

A DAY IN THE LIFE OF AN AGED CARE WORKER.

Are you considering a career in the Ageing Care Industry?

With so many varied and rewarding opportunities available, now is the perfect time to seriously consider earning your qualification in Ageing Support.

Our Certificate IV in Ageing Support prepares you to care for Australian seniors effectively in facilities and their homes.

With this qualification, you would be able to pick the location that best suits you, and if years to come you relocated to another city in Australia, your qualification is still relevant, allowing incredible job security.

No two days will ever be the same. The job is varied and interesting and you get to interact with a variety of personalities and needs.

Your location may vary from residential care or private home visits.

Some days may see yourself organising a game of cards with other residents, making the tea or encouraging great conversation. Our elderly have lived some interesting lives and it’s humbling to hear some of their stories.

Other days may be more challenging dealing with illness or loss, emergency care and supporting family and loved ones.

You will also be equipped with managerial skills to facilitate individual service planning and delivery.

There are so many roles within this industry that you could explore over a long and valuable career. The most rewarding, it seems, are the relationships formed with fellow workers and those who value and need your support.

For more information on our Certificate IV in Ageing Support (CHC43015) head to the link below or contact one of our career experts - info@sia.edu.au 

https://sia.edu.au/domestic-courses/certificate-iv-in-ageing-support-chc43015

FOUR DIFFERENT WAYS TO REVISE YOUR STUDY NOTES.

Once you’ve done the hard work and written copious amounts of study notes for each subject, it is time to revise them and commit all that knowledge to memory.

Everyone learns differently and it’s important to figure out what works for you. It’s worth trying a few different techniques, and not just relying on reading the same information repetitively, hoping it will stick.

Here’s a few suggestions for great revision tactics:-

👉Make Quizlets-

There are plenty of great Apps where you can create your own customised revision quiz, perfect for testing yourself on the exact subject matter.

👉Be the teacher-

One way to commit something to memory is to teach it to someone else. When you have to verbally explain your study notes to someone, it helps gain a solid understanding of the subject. 

👉Get your friends involved-

Ask a friend or fellow student to quiz you on your notes, make it a competition and see who can get the most points correct. 

👉Decorate with post-it notes-

Create flash cards and stick them up around the house…on the fridge, the bathroom mirror, in the pantry, above your bed. Constant affirmation support in ingraining the information to the brain.

WHY KEEPING HYDRATED IS SO IMPORTANT FOR OUR COGNITIVE FUNCTION

The human body is made up of approximately 70% water.

Hydration plays a key role in our cognitive ability, metabolism, maintenance of electrolyte balance and provides lubrication to our joints and organs.

Dehydration in the body can cause serious problems if not managed adequately, and can affect our cognitive and brain function. Which is not ideal when we are learning and studying.

Typically our body expels approximately 2550ml of water a day. This can vary depending on the weather, humidity, exercise and sun exposure.

Make sure you compensate by increasing your water intake by 2 to 3 litres per day and more if you are working out. 

You can also keep hydrated by snacking on water dense fruits and vegetables throughout the day, with the added bonus of essential minerals and nutrients. 

Make your study sessions efficient and effective by keeping well hydrated. Always have a large bottle of water on your desk and include plenty of plant foods in your meals, your brain will thank you for it.

Here are a few key tips on hydration

💧Sip on water throughout the day, rather than all in one hit. Keep a water bottle on your desk.

💧Aim for 2-3 liters of water per day depending on exercise and heat.

💧Get half your hydration quota from fresh fruits and vegetable, for example; cucumber, watermelon, capsicum, grapes, pineapple and tomatoes.

💧If you do feel dehydrated or have a headache, try adding some electrolytes to your water.

GETTING CLEAR ON YOUR 2022 GOALS

How often do you set out in the new year with a list of goals… only to get to March and realise you either haven’t accomplished any yet, or you can’t even remember what they were.

You’re not alone, it’s a common dilemma, but one that can be easily rectified. 

For a start, we need to get clear on what they are and write them down.

Goal setting allows you increased clarity on what you want in life. It also helps to challenge you to accomplish more success in your life. When we establish well thought out goals, you don’t just wander through life aimlessly.

Goals also help keep you motivated and focussed on the direction you are heading. It lets you feel more in control of your future and gives you a strong sense of purpose. This in turn has proven to help reduce anxiety and depression.

Essential Guidelines To Setting Out Goals:-

What is it you want to achieve this year?

When you think about your long term vision it allows you to establish your goals for other aspects of your life, such as social, career, sporting, and financial.

Make SMART Goals:-

When we set smaller goals keep in mind that they should follow the SMART rule;

• Specific, clear and well defined.

• Measurable

• Attainable and realistic

• Relevant to your lifelong goals

• Timebound/ have deadlines

Write Down Your Goals:-

The best way to set your goals up for success is to commit them to paper.

When you write them down, set them in a positive statement that way they will be more likely retained.

Sticky notes are a great idea to have your goals visible and as a motivational reminder.

Create Milestones and Track Progress:-

Keeping yourself accountable ensures success. Most people give up on their goals because they are too big and overwhelming, but if you can see that you are gaining progress and improving you are more likely to stay motivated and focussed on the task.

Find a way to track your progress either weekly or monthly.

Let 2022 be the year that takes you to new heights.

QUICK AND EASY WEEK NIGHT DINNERS FOR STUDENTS

Student life can be fast paced and stressful, and if you’re not managing your meals on top of all the study and work commitments, things can quickly go south.

To maintain a healthy lifestyle and optimal focus, you need to eat well. The best way to achieve this on a student budget is to prepare as many of your meals as possible. Eating out and buying lunch on the go is expensive, and not always very healthy.  

If you have access to a good kitchen, make the most of it. Cooking once and eating twice is a great rule to live by. To save time and money you are better off cooking a larger amount and dividing it up into portions, so on those busy nights when you get home late, you already have a meal in the fridge to reheat

Stock up on fresh vegetables, fruit, some lean protein like chicken thighs, beef strips or seafood.

Find a few easy recipes that will suit batch cooking, such as:

🥘Butter Chicken Curry

🥘Mexican beef and bean taco mix

🥘Tray bake roast vegetables

🥘Vegetarian Lasagne

There are plenty of great online recipes to explore. Make a file of your favourites, plan your weekly menu and shop specifically for those meals, therefore you will have less wastage.

Some of our favourite websites to check out are:

🍅’Easy Recipes For Students’- www.jamieoliver.com

🍅’30 Incredibly easy Recipes For College Students’- www.myrecipes.com

🍅’Easy Recipes For Students’- www.bbc.co.uk

🍅’80 Quick and Easy Weeknight Meals’- www.goodfood.com.au

FOUR WAYS TO COLLABORATE VIRTUALLY

At Stirling Institute we encourage our students to work collaboratively and build relationships with fellow students. Whether you are working on a team assessment or just aiming to bounce ideas off each other, comparing results and developing new skills, it has many great benefits.

There are plenty of collaborative platforms you can use to work in this space. They provide a wide variety of functions to support group work, such as instant messaging, video conferencing, and file sharing.

Zoom -  Is a popular choice. For real-time experience. Many of us are very familiar with this platform. It’s a good one when you need to see each other and discuss ideas in real time or explain things with physical actions. With the ability to use video, audio and live chat it certainly ticks a lot of boxes.

Microsoft Teams -  Digs a bit deeper with the added bonus of file sharing, storage and editing. 

This can be very useful when you are working on a team assessment that requires group editing in real-time. Using Microsoft Teams will allow you to keep documents and conversation secure in one space. Use the Microsoft Planner to assign tasks, plan the study sessions and keep track of deadlines.

Facebook Groups - With so many people using this app already, and being very familiar with the interface,it can be a useful collaboration tool. You can easily post notes, share files, pictures, videos, schedule events and take polls.

What’s App - To keep things simple. This popular messaging tool allows you to set up specific study group chats with uptown 250 participants. You can also do video conference calls with up to 4 participants. Once you have signed up to WhatsApp you can download it on your phone and laptop. 

Now that you have all the Apps at your disposal it is important to start the chat and plan the study session or project. Designating a leader, or chief messenger, is a good idea to get it started. You’ll need to set the agenda and draft a plan to share with the group before the initial meeting. During your session try to stick to the agenda to ensure you cover all topics in the set time frame, and don’t forget to leave 10 minutes at the end to cover any issues your members may be struggling with.

THE IMPORTANCE OF TAKING STUDY BREAKS

Don’t ignore the importance of taking breaks throughout your study period. Sometimes we get caught up in the flow of finishing an essay, or trying to get to the last question before we close the books. But by taking regular breaks you can actually boost your performance.

Whether it is a micro break, a lunch break or a walk around the park, it will have a huge benefit to your wellbeing and productivity.

Taking small breaks doesn’t seem like the obvious answer. We all talk about taking a holiday or getting away for a weekend, however, the benefits of small breaks are immense and goes a long way to reducing stress levels.

Here are a few examples of small beneficial breaks:

🌿 Relaxing & Social Breaks: Check in with a friend for a chat or a walk, as this can go a long way to retiring your mental and psychical functional systems back to their baseline. It will reset your mood and promote positive wellbeing by reducing the stress load.

🌿 Planned Break: Set an alarm on your phone to prompt you to step away from your work. The anticipation of a planned break will motivate you to stick to it.

🌿 Physical Break: Book into a gym session, yoga class, or arrange to meet a friend for a walk. Moving your body and getting some fresh air will help ground you and allow you to tackle the next study session with a clear mind.

🌿 Food Break: It’s super important to stay well hydrated and nourished to optimise your study. Take the time to prepare a healthy snack or meal, and sit down to enjoy every mouthful. Your brain uses a lot of energy, something we take for granted, so make sure to feed it well.

🌿 Mindfulness Break: Sometimes the stress of a challenging topic or assessment can create blockages that we can’t move passed. If this is happening to you, the best thing to do is walk away and try to relax your mind. You have all the knowledge you just need to let it flow. Try some breath work or meditation to get you centred and relaxed.

WAYS TO INCREASE YOUR DAILY MOVEMENT

With so much of our time spent being seated, due to study and work commitments, we need to find ways to incorporate more movement. Regular physical activity plays a very important role in our overall health and wellness. The more we move the more energy we expend, therefore burning more calories. It is also important for the health of our joints and muscles, particularly as we age and lose muscle mass.

Whilst a regular exercise regime is the ideal way to maintain health, it is also the incidental activity that can have a major impact. Not all of us love spending hours in the gym, or pounding the footpath and tackling team sports. But there are many other options available that don’t require you to commit to a class or certain equipment. Just making the effort to leave the car and walk to the shops, or taking the stairs rather than the elevator.

Here are a few ideas as to how you could increase your daily movement:

Perform errands by walking or cycling to your destination.

This is a far better option, as driving and parking in the city can be a challenge in itself. 

Take your backpack and only buy what you can carry, this will encourage you to do the journey more often rather than one big shop with a car.

Use a stand-up desk at work or home.

Plenty of people are making the switch to standing rather than sitting for long period. Your hips will thank you. It also allows you to move and stretch more often throughout the day.

Make physical activity a part of your daily commute.

Start your day earlier and head off to work on foot or by bike. This is also great for mental health, helping you start the day with a clear head. Challenge yourself by taking a different route each week and keeping an eye on your step count so see if you can increase it by 10% each week.

Use your coffee break to your advantage.

Call a friend and ask them to meet you at a coffee shop a few blocks away. 

It’s easier to wander downstairs to the coffee shop in the lobby, but far more beneficial to walk a few blocks and explore a new cafe each time.

Take the stairs.

If you are working or studying in a multi- level building, then skip the elevator and take the stairs.

A great way to increase your step count  in a small amount of time, and a the best way to increase your cardiovascular fitness.

Healthy Snacks to Boost Your Brain Power.

Keep your brain firing on all four cylinders.

We often think of nutrition in terms of physical activity, and making sure we have enough energy to get through a busy day or a tough workout, and we tend to disregard how much energy our brain needs. 

Many of us think that drowsiness, loss of concentration, and the inability to remember things is just stress. But what we forget is that our brains need a healthy diet and certain nutrients to keep it working at an optimal level.

If you are juggling busy days of learning, working and exercise with late nights studying and revising for tests, then you need to pay close attention to how you are fuelling your body.

Here are some great brain power snacks that will help you stay alert and focussed for sustained periods.

🍓Dark Fruits and Vegetable for Antioxidants.

Maintaining a high level of antioxidants is important for cognition and memory.

Look for darker coloured fruits and vegetable for the highest levels. Our top picks would be blueberries, Goji berries, strawberries, dark grapes, cucumbers, green beans and carrots. Along with water, these are all great hydrators too.

🍫Dark Chocolate (Hooray!)

For the night owls… here’s your excuse to indulge in your guilty pleasure. But… chose wisely. The darker the chocolate the better the quality and the higher the levels of theobromine, which contains trytophan, the basis of serotonin. This is a great one to elevate your mood, so if your struggling with motivation this may help you stay positive. Make sure the sugar content is not too high and a minimum of 70% cocoa solid. 

🥜Pack some snacks.

If you have a busy day on campus, prepare healthy snacks to take with you rather than relying on rubbish from a vending machine. Try and bag of mixed nuts and seeds, like roasted almonds, macadamias, walnuts (they even look like a brain!) sunflower seeds and pumpkin seeds. These snacks have higher amounts of magnesium, potassium, zinc and selenium which are vital for improved concentration, memory retention and keeping us calm.

🌯Carbs for concentration.

We’re talking quality carbs, not high sugar sweets or pastries. Grab a wrap stuffed full of salad and hummus or a multigrain rice cake with nut butter. It’s proven that a small, high fibre, carb snack before a test will boost concentration and brain power. So don’t head into a big exam on an empty stomach, the brain needs good fuel to operate optimally.

How to organise your study notes

Feeling in control of your study sessions is the key to successful results. Study notes play a big party in your exam preparations and it’s something you should be building on throughout the semester. The simple act of making study notes, and breaking the subject down into key relevant points, is what help you recall those points under test conditions. While your notes can be useful, realising that they are not quite up to scratch is all the motivation you need to sort them out and make sure they are organised. Sift through loose piles of paper and sticky notes trying to find the relevant subject and come across shopping lists and registration forms is not ideal.

Following these 4 simple steps to get your scraps of paper into a working study tool.

📕1. Take an Inventory

Collect all notes you have made so far and start by sorting them into subjects.For example, gather all your Psychology notes, and with the syllabus on hand, check off all the points you have covered and make note of those you have missed or are unsure of. It may help to apply the 5 second rule. Quiz yourself on a few key points and if you can’t recall them within 5 seconds add this to your new inventory. Now you have a list of topics you need to revisit. Make a new hard copy of this list so you refer to it in your study session.

📕2. Plan Your Cycles

This is a good time to look at the calendar of upcoming exams and assessments and figure out which notes you’ll need sooner and which ones can wait a bit longer. Grab your calendar and start planning out some weekly summaries, taking into account which subjects need more attention or re-writing of notes. It’s also a good idea to leave a few spare days incase you find a few holes in your notes or topics you have missed. A lot of subject like to borrow or even purchase previous students notes. Sometimes they can be very help if they are well constructed, and it saves you time you may not have. On the other hand, it is the act of making your own notes that helps you commit the key points to memory. We all have different ways of learning and remembering, some of us are visual so drawing diagrams and sketches may work for you. Others may be auditory learning, so making voice recording of your key points and playing them back is another great option.

📕3. Study Your Notes

Studying your notes isn’t just about writing them out over and over again and re-reading them, you need to try different techniques to learn more effectively.

• Quizzing- give your notes to a friend and ask them to quiz you, or use the Quizlet App for quick online solution.

• Flash Cards- Write a question on one side and the answer on the other, this technique is great in study groups.

• Teach Someone- teaching is the best way to commit your content to memory. Try teaching a friend the content of your subject and let them check your notes for anything you’ve missed.

• Recordings- Record yourself reading your notes, then you can take them with you on a walk out in the sunshine or in the car on a long trip.

📕4. Rewrites

Be your own critic, as your study notes are only as effective as you make them. So make sure you re-evaluate them. Go over your summaries of each topic and see if you can condense that down to halve the word count. It still needs to be concise and on point as possible for easy recall. By taking inventory of your study notes, and trying to incorporate new study techniques, you can take your notes to the next level.

Importance of Daily Exercise for Mental Health.

We all know how important it is to stay fit and healthy , and we know it keeps us feeling stronger and leaner. This became evident during our extended lockdowns when our movements were restricted and suddenly what we had previously taken for granted was now something we craved rather than loathed. We craved it for mental clarity, and relief from the stress of the current situation. It may be a simple as a walk in the park, barefoot yoga in the garden or hills sprints with a friend… but how good did you feel after it? 

You may have heard of ‘runners high’ a well documented endorphin fuelled phenomenon and it’s not just running around the park that gives you this amazing high. A study by researches at University College London found that increasing activity levels from nothing to taking part in 3 exercise sessions a week, reduced the risk of depression by around 20%.

If three sessions sounds unachievable, don’t worry, just starting with one each week will have a profound impact on your mood and as you gain fitness and confidence your mind and body will crave more. Trust us, the endorphin high does become rather addictive!

Try a few of these activities to boost your mood and put a smile on your dial….

🏃🏽Walking 

The simplest is often the best. Get out in nature and put one foot in front of the other, don’t over think it just get going and discover a new part of your neighbourhood, or meet a friend a few blocks away and walk and talk. The simple act of your feet hitting the ground keeps you grounded and gets you out of your thinking head and back into your body, just like a moving meditation.

🏃🏽Yoga

Probably a little obvious, we all admire the zen qualities of a yogi and it’s something we can all achieve. Join a class or find a YouTube, there are endless classes online and plenty of style to suit all levels. If you’re after something gentle and relaxing look for Yin Yoga, if you want to stretch and sweat then Vinyasa Flow is for you. The key with yoga is to focus on your breath and stay present in the moment, don’t skip the meditation at the end, it’s the whole point of the class.

🏃🏽Swimming

This one has been a bit challenging in lockdowns, but as the pools begin to open up again and the weather warms up, grab your bathers and goggles and jump back in. Swimming is great to for those struggling with sore knees or hips, its weight bearing and soothing on the soul. If you really want to feel invigorated then try ocean swimming. Join a group of open water swimmers and brave the chilly morning waters, these fellow swimmers are more about socialising with like-minded people than about serious competitive training. You’ll see them chatting as they pull on caps, adjust goggles and tip toe into the bay, all shapes and sizes and abilities.

🏃🏽HIIT Workout

High intensity exercise is actually known for increasing stress levels in the body, however, as you get used to this surge in cortisol and adrenaline your body begins to adapt to this, and it learns to cope and become more resilient over time. Therefore, you in turn learn to adapt better to stressful situations in daily life.

Once again there is the bonus of the endorphin hit that many of us crave so much. You also have to focus on each exercise and the technique required, which gets you out of your thinking head and focussing on your body and breathing. You are now operating ‘in the moment’ and there is no room for stress and anxiety.

Taking a bit of mental time out can be the greatest reward of getting moving and exercising.

HOW TO PREPARE FOR AN UPCOMING TEST.

Heading into exams and assessment periods can be daunting and at times stressful. But it doesn’t need to be and there are plenty of great tips to help you breeze through your tests with a sense of calm and determination. 

We put together eight helpful tips and tools for you to consider, not all of them will resonate with you , but even if you focus on four or five of them you will have greater confidence in achieving your results:

📕 Have a Positive Attitude.

Don’t begin the process already feeling defeated, set about your mission with a positive outlook, knowing that you will achieve the desired results.

📕 Begin early and space out your study sessions.

Mark your exam preparations in your diary 2 weeks prior and plan your study sessions accordingly. It’s better to plan 1 hour per day for 14 days, rather than cramming in 6 hour session a few days before, leaving you feeling stressed out and exhausted.

📕 Have specific goals for each study session. 

This way you can stay focussed on the task at hand and not get distracted by other ideas and subjects.

📕 Organise your study material before you start the session.

It’s a good idea to have a few boxes, folders, or magazine files on hand to sort each subject into separate compartments. Then you have just the material for that particular subject on your desk and avoid any other distractions.

📕 Create your own study material. 

The act of creating and writing your own material will commit it to your memory and make it easier to recall during your test. You could make mini quizzers, cue cards or summaries paragraphs.

📕 Use technology. 

There are plenty of great study and quiz Apps available online and they suit a range of different subjects and techniques. Youtube and Quizlets are a good place to start.

📕 Eat healthy. 

This is an important tip and one that often gets neglected. Don’t underestimate the importance of good nutrition and hydration during your study periods. Make sure you are eating plenty of colourful fruits and vegetables, along with a balance whole food diet. Again, we have some great nutrition articles in the SIA Blog.

📕 Rest. 

Your brain requires a lot of energy, so it is really important you take regular study breaks and get uninterrupted sleep every night. Meditation is also a wonderful tool to have at your disposal. Start practicing meditation daily if you can, as a 20 minute meditation or breath work is equivalent to 4 hrs deep sleep. There a plenty of great meditation Apps to explore with helpful guided meditations for the beginner.

WAYS TO BOOST YOUR ENERGY THIS SPRING.

Spring is a time for renewal and rejuvenation. Many of us are coming out of winter feeling a bit flat, particularly after a long period of lockdown and isolation. This October is the perfect time to focus on boosting our energy levels.

Here are our six tips on boosting energy this spring: 

• EAT - Increase your Vitamin C levels by including plenty of colourful fruits and vegetables like oranges, pineapple and berries, this is the best way to support your immune system and avoid any colds. 

• HYDRATE - Stay hydrated with plenty of water and electrolytes, particular if you are exercising and sweating a lot. A great way to drink more water is by adding circus fruits like oranges and lemons to your water for a refreshing taste.  

• SUNSHINE - Boost your Vitamin D levels by getting out in the sunshine. A few simple ways to achieve this include - exercising outdoors with friends, taking your study to the park and read your books in the sun. 

• REGULAR BREAKS – Stepping away from your desk often for brain breaks is essential to reduce the feeling of overwhelm. Every 1.5 hours take a 15-minute break and get outside. 

• EXERCISE – Get active outside and enjoy a dedicated 30 – 40 walk, run, jog, bike ride or sporting activity. Moving our bodies not only supports our physical health, but it also boosts our mental health and brain performance.

• SLEEP DEEP – Aim to get 7 to 9 hours of quality sleep each night. Avoid screens and bright lights 1 hour prior to bed to ensure that you fall into a deep sleep. 

IMPORTANCE OF A BALANCED AND HEALTHY DIET.

One of the most important elements of our daily health and wellbeing is what we eat. When life get busy, we often reach for quick and at times unhealthy options.

Eating well not only benefits your physical health but it also boosts our mental health too. It is a well-known fact that students who eat a healthy breakfast do better within their chosen studies. 

We’ve put together a few key tips to help you make nutritious choices…

🥑 Balance your plate. Fill half of it with colourful vegetables. A quarter with whole grains like brown rice or quinoa. Another quarter with lean protein like fish, tofu, eggs, poultry, or legumes.

🥑 Shop in the outside aisles of the supermarket, this is usually where you will find the fresh foods and refrigerated products. Or better still, find out when your local farmers market is on and stock up on cheap local produce.

🥑 Make a list and stick to it. This will help you avoid impulse buys that you do not need. Buy in season fruits and vegetables as they will cheaper and taste delicious. Anything you think will perish or will be wasted, chop it up and freeze it. Nuts also last a lot longer when kept in screw top jars.

🥑 Cook once, eat twice. When you are busy with study or looming exams, it’s great to have a meal ready to go. After a big shop it’s worth spending the time cooking a few meals that you can freeze in single portions and have ready when you are busy on the go. Make sure you store your foods properly in quality containers, with dates on them.

🥑 Don’t forget hydration. It’s just as important to keep up your water intake during day, and to include plenty of hydrating foods in your meals and snacks. Try snacking on watermelon, cucumber, grapes and oranges. A hydrated brain will be operating at an optimal level.

For more ideas on healthy eating and great recipes, check out the other articles in our Stirling Institute Blog, like our super healthy green smoothie recipe…. The ultimate quick power packed meal on the go!

TIPS ON HOW TO STUCTURE YOUR STUDY SESSIONS

A well-structured study lesson can be the difference between retaining the information needed, or not retaining it and having essentially wasted a period of critical time. Here are four incredibly effective ways to structure your study sessions. 

Step 1: Find Your Study Style

Knowing not only how you like to study, but also how you study most effectively is an important first step in knowing how to structure your study sessions. Study styles can be:

·      Visual Learning ~ learning through looking at informative images, diagrams, and infographics.

·      Aural Learning ~ learning through hearing and listening. For example, recording and listening back to lessons, or listening to white noise or rain while studying. 

·      Verbal Learning ~ learning through speaking and reading. For example, you might learn best from listicles and blogs.

·      Physical Learning ~ learning through doing. When it comes to studying, simply printing online resources and holding the paper, or holding your study books can be helpful.

·      Logical Learning ~ learning through creating systems. For example, mind maps and index cards may be the best study style for you.

Step 2: Set Realistic Study Goals

Knowing that you need to study, but not setting measurable study goals, can result in ineffective and potentially aimless study. Study goals don’t need to be large and daunting, and in fact, work best when they’re broken down into bite-sized chunks that can be tackled easily.

Step 3: Structure Your Study Time

Studying is an intensive activity, and breaking structuring it is essential to having a good and meaningful session. The key to a well-structured session is to include breaks. These breaks can be between 10-20 minutes and should be scheduled every 45 minutes to an hour. 

It’s important that during your breaks, you do nothing but relax and let your mind re-group. Picking your phone up and scrolling through social media can have the opposite effect to rest and can cause strain on your brain. 

Step 4: Create Your Study Zone

When studying, you need to ensure that your environment is conducive to an effective session. To do this, you should establish a zone that’s dedicated solely to study. This zone should be away from distractions - such as the TV - and should be in a quiet area, either in your house or a library.

Leave your phone in another room (or put it on silent) when in your study zone and limit your accessories to only essential items ~ such as a notepad, pen, highlighters, a ruler and your computer. This will help you avoid not only distractions but also clutter.

FIVE SOUND TRACKS TO LISTEN TO WHEN STUDYING

Do you ever find it hard to get into the study zone? 

Listening to music can be a powerful tool to support you to find your study rhythm, boost your concentration and further increase memory retention. 

A 2011 study by researchers from McGill University in Canada found that listening to music increases the amount of dopamine produced in the brain – a mood-enhancing chemical. This increase in dopamine can support the brain to boost its cognitive function. Another study by Florida National University revealed that music maximises learning and improves memory as it activates both the left and right brain at the same time.

So next time you're hitting the books to study, consider listening to some relaxing music in the background. Find our top five study playlists below: 

·      Study Sounds - Boosting Focus & Memory Retention

·      Study Music for Focus and Ambient Alpha Waves

·      Study Music: Enhanced Creativity & Focus (Alpha Brain Waves) 

·      Binaural Beats for Studying 

·      Soothing and Relaxing Piano Music 

Happy Studying!