Managing your stress with mySupport

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It’s the end of week 9 and we are getting towards the close of Semester 2. These last few weeks before exams are usually a hectic and stressful time. As you finish off all of your assessments and start your exam preparation it is worthwhile noting that most Uni students will experience some stress; it’s a part of everyday life. Here at mySupport we think it is important to learn to manage your stress before little problems build up and become overwhelming.

10 Tips to Stress Less

You might like to share in our top ten tips to stress less at this time of semester:
1.       Feeling Stressed? Identify the causes.
2.       Take charge of things you can control, begin now.
3.       Develop a flexible schedule for the next month & set some priorities.
4.       Keep active & work it off e.g. take a brisk walk.
5.       Be positive!
6.       Relaxation helps focus the mind. Take slow breaths & think “calm".
7.       Stay in the moment & focus on one thing at a time.
8.       Maintain a healthy diet & get some sleep. Take time out for rest & fun.
9.       Stay connected to friends & family & let them know your plan of attack.
10.    Ask for help from your tutors, peers & student support services.

Relaxation Resources at UoN

The University Counselling Service website has many resources aimed at helping you manage your success through relaxation and meditation. Why not read their tip sheet for relaxation (http://www.newcastle.edu.au/Resources/Divisions/Services/Academic%20Registrar/Student%20Support%20Services/Counselling/Relaxation2011.pdf), or even listen to a recorded mediation session (http://www.newcastle.edu.au/service/counselling/meditation.html).

Exams Looming? 

Exams are just round the corner. Why not have a look at the ‘Surviving First Year Exams’ website (http://www.newcastle.edu.au/teaching-and-learning/surviving-first-year-exams/). This is a great resource for all students in preparation for the Semester 2 exams.
If you are feeling overwhelmed and would like some guidance or extra support, remember your Student Experience Officers are here! Contact us here at mySupport to make an appointment.
Do not forget about the final date to withdraw from courses without incurring a fail grade. Although census date has passed, and you are liable for course fees, there is still time to avoid a fail grade by withdrawing from a course prior to the last week of classes.

Need help with something at the University of Newcastle? AskUoN

AskUoN is designed to help you easily find the information you are looking for. You can browse our hot topics, search for any specific questions you may have, and give feedback on our answers to ensure we always keep them relevant for you. AskUoN also allows you to submit a question directly to our enquiries team, for a fast and personal response. (http://askuon.custhelp.com/)

Remember to contact mySupport if you are feeling overwhelmed or concerned with anything!

Kind Regards,

mySupport Team

Planning for the next six weeks

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It’s the end of week 7 and you’ve made it past the half way mark this semester – Great work so far! Make sure you take a moment to congratulate yourself for your achievements!

There is one more week before you can enjoy your well earned mid semester break, but it is also time to start thinking about the final six weeks of the semester.
Staying motivated going into the break can be difficult, especially when you have completed so much work already!

 What’s your plan of attack for the next six weeks?

Make the most of this recess by planning the final weeks of semester. While on your break, you might like to think about how much time you’re allocating to:

• relax and recharge your batteries
• catch up with friends and family
• your final assessments
• preparing for your exams

Here are some useful ideas:

Study-work-life balance

As part of your six week plan you could:

• Swap some shifts or request some time off work when major assessments are due or leading up to exams.
• Think of some quick and healthy meal options, or prepare and freeze meals ahead of time. At the very least if you’re short of time you’ll be eating well.
• Warn family and friends that you’ll be immersed in study for the next six weeks, and that you may be hard to live with. Also remind them that you’ll resurface eventually!

Establish a realistic schedule

Take a moment to make a realistic assessment of your time management:
Are you dedicating enough time to each subject, not just the one most interesting to you or the next assessment that is due?
Are you working too many hours each week to keep up with your reading or lecture material?
Are you more focused on every other aspect of your life rather than study?
Remember that most courses recommend three hours of study for every time-tabled hour in class. Take a realistic look at how much time you are dedicating to each subject and adjust your study or work schedule to suit. It is not too late to make a realistic study schedule and stick to it! Also make the most of the recess coming up and try to study in line with your normal lecture schedule.

Create a space and remove distractions

Assess what may be distracting you from sitting down and studying:
Have you established a distraction free space to focus on study?
Are you having trouble focusing on study at home with television, house mates or family around?
Creating a space, a room, a desk or quiet corner just for study will help you stay focused. It may also be better to find a space on campus if you can’t at home. If self motivation is an issue, meet up regularly with someone from your class each week to sit down and study together after lectures.

Create regular breaks and rewards

If everything seems too big and overwhelming to deal with, break each subject into small manageable tasks. Try writing a checklist of what you want to achieve each week. Take a break in between each task, like going outside for 5 minutes, making a cup of tea or going for a short walk.
Reward yourself with a rest or something enjoyable if you finish all of your weekly tasks early! Limit your social engagements until you have finished your weekly tasks, this will keep you from getting sidetracked and also be a great reward for finishing your work. Remember to also reward yourself for passing your assignments and achieving your goals. If you do something you enjoy as a reward for yourself it is extra incentive to keep achieving and doing well!
Remember to contact mySupport to talk to your Student Experience Officer if you are feeling overwhelmed or concerned with anything!

Happy break!

Kind Regards,

mySupport Team

mySupport's Top Ten Tips for getting assessments done!!

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It's about this time in the semester that things are heating up - with the first five weeks gone it's getting close to the time that your assessments are going to be due. To get the best results you need to get on top of your work. Here at mySupport we have included our top ten tips to help you finish your assessments.

1.     Start Writing - even if you have done little research, write out the questions that you need to answer, this will help to direct your research.
2.     Avoid taking large amounts of notes, it is better to write summaries in your own words and then conclude with a line that shows how this information relates back to the question.
3.     Do your research with the question in front of you, as you are reading, think 'How does this relate to the question?'. If you cannot identify a relationship then STOP reading and revisit the question.
4.     You might need to break the question up into different parts, look for ‘instruction’ words like: Evaluate / Define / Examine – these words will direct the structure and layout of your answer.
5.     Treat the first copy as a draft for your eyes only, do not worry about spelling, punctuation or grammar; just write! Once you have something substantial down you can then use this first copy as the basis for your final version.
 6.     While researching, photocopy information and then highlight the key points, place similar points / highlights together in piles, then take one pile, reread all the information and try to summarise the key elements. With anything you find online you can also copy and paste any quotes or other useful information into a word document of research notes – just remember to reference where you found them!
7.     When you are doing research make note of the reference details such as the author of the book you are using, the book’s title, and the specific page number. Do this for any web based research as well by recording the web address. This way when it comes time to do your bibliography you will have no problem remembering where you found your information.
8.      If you feel daunted by the size of the written assignment break it down:
Introduction = (approximately 10% of the total word count)
Body = (Approximately 80% of the total word count)
Conclusion = (Approximately 10% of the total word count)
So in an average 1,500 assignment, try working with this in mind:
Introduction = one paragraph of approximately 150 words
Body = 5-6 paragraphs of approximately 200 - 300 words
Conclusion = one paragraph of approximately 150 words
9.    Start by writing one paragraph - only 300 words or approximately 30 lines! Make sure that you start with a statement that highlights what you are trying to argue, then present evidence that both supports and contests that idea and then explain why one side is stronger than the other. Finish the paragraph with a sentence that sums up what you have said and also provides a link to the next idea / paragraph.
10. Always conclude by summarising the main arguments in the essay and try to add a new thought but not a completely new point. In other words, do not introduce new material into the conclusion, try and build on an idea you have already mentioned.

Need help with something at the University of Newcastle?  AskUoN
AskUoN is designed to help you easily find the information you are looking for. You can browse our hot topics, search for any specific questions you may have, and give feedback on our answers to ensure we always keep them relevant for you. AskUoN also allows you to submit a question directly to our enquiries team, for a fast and personal response. (http://askuon.custhelp.com/)
Visit the Library Information Desks
The Librarians staffing the information desks can help students with anything related to library services including finding information and research (such as how to use databases, and where to find books on campus. (www.newcastle.edu.au/service/library)

Good luck in your assignments!
mySupport team

Am I on track this semester?

Good Afternoon,  

Welcome to studies at UoN this semester.

This first motivational email is to help you check that you are on track to take on the semester ahead. So let’s tick all the right boxes and make your return to studies as smooth as possible. 

What is mySupport?
mySupport is a central point for students to access the range of services that are provided at the University of Newcastle.

Why might I want to take part in mySupport?
You may like an easy way to access the range of support students provided to students of the University of Newcastle. You can create your own list of services by playing our matching game, selecting a support category, or just searching for a service! You can even print off your support contacts or elect to have the contacts sent directly to your email.

You can also request a staff member contact you to discuss how things are going -  mySupport provides the opportunity to have phone, email and face-to-face contact with a mySupport advisor.
Am I on track this semester?

1	Have you enrolled in your semester 2 courses? The last day to add classes without permission is Friday 9 August at 11:59pm. After this time you are unable to add courses in myHub, but you can apply for a late enrolment. Check out Ask UoN for more info
2	Are you attending all classes? It’s great to have the freedom to attend lectures and tutorials when you want, but every class you miss is a lot of work to catch up on your own!  Make an effort to attend all your lectures and tutorials. By attending lectures and tutorials you also get to meet other students in your course, and developing contacts is an important component of being a successful university student.
3	Are you online? MyUoN is the student portal. It gives you quick access to all the online systems you need during your studies such as UoNline (Blackboard), your student email (NUmail), the Library systems, and myHub where you enrol in your courses.  Login to myUoN To find out more about MyUoN, view the tutorial videos below: MyUoN - An Introduction myUoN - The Launch Pad myUoN - Messaging myUoN - Your Profile
4	Do you know when your assessments are due? Start early: We recommend you look at all the assignments you have due throughout the semester NOW.  Mark up the due dates, their percentage value, and a rough plan as to when you will start them.   It’s not uncommon that a lot of your assignments will be due at similar times to each other, so planning time to spend on each is crucial to getting all your work in on time. We have attached a semester planner, developed by Learning Development, to chart out your assignments.
5	Are you attending PASS and /or Learning Development workshops? Learning Development are offering workshops and individual consultations to assist in everything from academic writing to mathematics. Find out more by visiting UoNline (the Learning Development blackboard site is located in the other courses).   The PASS (Peer Assisted Study Sessions) Program is a study assistance program which targets courses in a number of degrees. It provides weekly sessions that are non compulsory led by mentors called PASS Leaders. It provides students seeking additional assistance with the course or just wanting to improve their grades. To view the courses on offer and the registration process visit http://www.newcastle.edu.au/uonpass/

Best wishes with your studies for the semester ahead!

mySupport Staff
http://www.mysupport.newcastle.edu.au/

Preparation, Procrastination and Balance

We are nearing the end of week 12 and with assessments and exams coming up, mySupport has put together a few tips to help you with preparation, procrastination, and balance!

PREPARATION

We know that preparation reduces stress, so be strategic and set yourself a few priorities for exam revision and assessment completion:

• Find out about your exam
• When is it?
• How much is it worth?
• How is it formatted (multiple choice, essays, short question and answer)?
• Write up a study revision timetable for the next four weeks (see attached template). Start by adding in any upcoming exams and assessments, and follow by adding in any work, revision lectures, and any other important dates. From this you should be able to better allocate study time to any upcoming work.
• Create a to-do list of all upcoming tasks you need to do before your exams. This may include writing up master summaries of content, sitting practice tests, going over difficult content, or even attending PASS.

DEALING WITH PROCRASTINATION

For some reason, many time sensitive tasks seem to come out of nowhere as exam revision is commencing! The house desperately needs a spring clean, Facebook has many photos and articles you have never seen before, and those odd jobs that you have put off for 13 weeks are suddenly at the top of your priorities! Procrastinating can take up valuable study and preparation time. If you become distracted whilst studying, you might like to try the following:

• Arrange to work alongside another student who works well
• Take short, regular breaks
• Set a specific time for study and see what you can get done
• Use your ‘to do’ list – ticking off those little tasks can keep you motivated to continue with the bigger tasks
• Set a specific amount of time for study and see what you can get done. 

Check out the Counselling service’s tip sheet on procrastination for more information.

BALANCE

Maintaining balance can be difficult during as the stress and workload increase. It is worthwhile trying to keep healthy, positive and supported during this time:

-          Eat healthy foods (why not try out a few brain foods)
-          Drink plenty of water
-          Make sure you are getting enough sleep
-          Keep up your regular exercise

Need help with something at the University of Newcastle? 

You can now find the answers to all your questions and more online, at AskUoN!
AskUoN is designed for you, to help you easily find the information you are looking for. You can browse our hot topics, search for any specific questions you may have, and give feedback on our answers to ensure we always keep them relevant for you. AskUoN also allows you to submit a question directly to our enquiries team, for a fast and personal response.

mySupport Advisor

Visit our website to connect with a mySupport Advisor.

mySupport Team

Managing Stress

We understand how busy it can be at the end of your semester / trimester of study; between assessments, revision and weekly work, there are many things that can make studying seem challenging. As such, we would like to talk to you about stress and provide you with a few tips to avoid and overcome stress leading into the busy end of semester one and trimester two. 

Firstly, what is Stress?

Stress is the body's way of dealing with pressure. Most people will feel stressed from time to time, and stress can be both good and bad;  Often mild stress will be a healthy coping reaction allowing us to manage challenging times. However, too much stress can affect our mental health, our physical health and impact on our ability to deal with a demanding situation. 

Recognising Stress

Recognising the signs of stress is important. These can include:
-          Lack of motivation
-          Feeling overwhelmed
-          Not coping with workload
-          Sleeping problems
-          Increased eating and drinking
-          Moodiness and other erratic emotions

Managing Stress - mySupport

Here are ten mySupport tips for managing stress:
1)     Exercise and keep active
2)     Eat a healthy well balanced diet
3)     Talk to someone you trust 
4)     Find time to do activities you enjoy
5)     Think positive thoughts
6)     Take charge of things you can control 
7)     Keep in touch with your friends and family 
8)     Be kind to yourself
9)     Focus on one thing at a time 
10)  Take up support from UoN

Managing Stress - Additional Resources

• Staying Well - Beyond Blue 
• Why not check out the Mental Health Association top ten tips to stress less. 
• For further information on overcoming stress, check out the Lifeline Tool kit on stress.
• The desk aims to provide Australian tertiary students with information and skills to help them be relaxed, energised, and connected during their time at uni.  

The Counselling Service

The Counselling Service have many additional resources to help you cope with the demands of study:

• Appointments are available for individual and group counselling. Individual counselling is available on appointment basis, with some evening appointments available.
• In addition to booked appointments, the Callaghan service offers a Walk in Clinic at 2 pm on Monday, Wednesday and Thursday. These appointments cannot be pre-booked and spaces are limited so we advise students to arrive at least 15 minutes before the clinic opens. 
• Listen to their mindful meditation podcasts online. 
• Check out the Counselling service advice sheet on stress and relaxation, or view their other tip sheets.
• The counselling service offers additional useful links on stress. 

Contact: 

Callaghan    4921 5801
Ourimbah -   4348 4060
Port Macquarie 6581 6200
Email counselling@newcastle.edu.au.

Kind Regards, 

mySupport Staff

For more information on this program please visit:
http://www.mysupport.newcastle.edu.au/

Top Ten Tips for getting assessments done!!.

It's about this time in the semester that things are heating up-with the first six weeks gone it's time that those assessments are due.To get the best results we need to get on top of the work.  Here at mySupport we have included our top ten tips to help get finish your assessments.
 

1.     Start Writing 

-even if you have done little research, write out questions that you need to answer, this will help to direct your research.

2.     Avoid taking large amounts of notes

 - it is better to write summaries in your own words and then conclude with a line that shows how this information relates back to the question.

3.     Relate reading to question

Read with the question in front of you, as you are reading, think 'How does this relate to the question?' if you cannot identify a relationship then STOP reading and revisit the question.

4.     Break up the question

You might need to break the question up into different parts, look for ‘instruction’ words like: Evaluate / Define / Examine – these words will direct the structure and layout of the question.

5.      Find, collate and summarise key points    

Photocopy information and then highlight the key points, place similar points/ highlights together in piles, then take one pile, reread all the information and try to summarise the key points.

6.     Write a draft copy

Treat the first copy as a draft for your eyes only,do not worry about spelling, punctuation or grammar; just write!

7.    Write,  then type

 Use this first copy as the basis for the typed version;avoid trying to type straight from books. You may spend a lot of time in front of the computer writing and then deleting because you do not like what you have written! Writing directly onto the computer is a very difficult skill and it is better to put the information in your own words and then type from that.

8.      If you feel daunted by the size of the written assignment break it down:

Introduction =(approximately 10% of the total word count)
Body =(Approximately 80% of the total word count)
Conclusion =(Approximately 10% of the total word count)

SO in an average 1,500 assignment, try working with this in mind
Introduction =one paragraph of approximately 150 words
Body =5-6 paragraphs of approximately 200 - 300 words
Conclusions =one paragraph of approximately 150 words

9.    Start by writing one paragraph

One paragraph= only 300 words or approximately 30 lines! Make sure that you start with a statement that highlights what you are trying to argue, then present evidence that both supports and contests that idea and then explain why one side is stronger than the other. Finish the paragraph with a sentence that sums up what you have said and provide a link to the next idea / paragraph.

10 Summarise your arguments in your conclusion

Always conclude by summarising the main arguments in the essay and try to add a new thought but not a completely new point. In other words, do not introduce new material into the conclusion try and build on an idea you have already mentioned.

Visit the Library Information Desks 
The Librarians staffing the information desks can help students with anything related to library services including finding information and research (such as how to use databases, and where to find books on campus.

Good luck in your assignments!
mySupport team