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failing to plan is planning to fail

Planning is key to putting your mind at ease. Use a planner! You don't have to use the one that the school gives, you can buy one, make your own or even use an app. Planning is absolutely essential in order to be able to stick to those deadlines. If you can't make a deadline, tell the teacher in advance, do not leave it to the last minute. Try Bullet journaling (creating your own planner), it gives you the motivation to stay on schedule. Do make the templates for the months you know are going to be busy in advance.​

physical activity

It is sensible to be active when you feel under pressure This is because when we are stressed, our bodies also become stressed (eg. back and muscles tense). This gives further signals to the body to become stressed. The only way to break this cycle is to do some sport.

 

>The benefits of sport include:

  • Letting off some steam

  • A feeling of achievement

  • Regulated breathing and thus being able to enter a state much like meditation

  • Physical health

  • Reduction of stress hormones

  • Improvement of self-image

  • Control of physical health leading to control of mental wellbeing

​

>Some sports that you can do in the boarding house are:

  • Running

  • Gym

  • Zumba

  • Yoga

  • Ball sports (football, netball...)

  • Make use of boarder sports 

  • Dance

  • Or you can arrange to join a club elsewhere

  • You can download apps that make workout plans for you

 

If you're not feeling motivated, at least go out for a walk to get some fresh air. This helps to unwind and get you out of your stuffy room.

MINDFULNESS

Though it may seem hard to find time to meditate, when something is this beneficial, you make time.

 

Meditation has been proven to:

  • Alleviate stress

  • Increase sense of wellbeing

  • Increase brain performance and memory

  • Increase concentration and focus

  • Encourage creativity

  • Allow for a different perspective by emptying the mind

​

To practice mindfulness find a cool, quiet, comfortable space where you won't be disturbed.

 

Here are two relatively simple ways to practice mindfulness:

>Controlled breathing 

  • Breathe in through your nose and out through your mouth

  • Breathe into your abdomen

  • Breathe in, hold and then breathe out

  • Find a rhythm and stick to it 

 

>Progressive muscle relaxation

  • Progressive meditation allows you to feel the wave of relaxation that passes through your body via the muscles.

  • It works by first, contracting the muscles in your toes, holding and then relaxing. 

  • Continue this through your feet, ankles, calves all the way up to your scalp.

  • Be aware of all the muscle groups and concentrate on your actions.

 

If you want a demo of how it's done, go to the school mindfulness club or check out the guided meditation links below. There are even some apps that do guided meditations. 

 

You don't have to meditate for long, maybe even just 20 minutes when you wake up or just before you sleep. But I definitely recommend giving it a go.

sleep

Sleep is one of the most essential aspects of a mentally tiring lifestyle such as the IB.

  • It prevents the weakening of the immune system

  • Improves concentration and productivity

  • Gives the body a rest and allows cell regeneration

 

You should be getting at least 8 hours of uninterrupted sleep a night.

 

For better sleep:

  • Go to bed and wake up at the same time

  • Avoid coffee and tea (unless it's chamomile) in the afternoon and evening

  • Relax before going to bed by reading, creativity or mindfulness

  • Try to get into a morning routine to look forward to (music, yoga, makeup...)

  • Keep the temperature of your room cool

  • Attempt not to use electronics that emit blue light in the 30 minutes before you sleep as they overstimulate the brain and eyes and prevent you from sleeping.

 

EFFICIENCY IS KEY TO PRODUCTIVITY

Optimise the time you spend on work so that it doesn't become your whole life.

 

>Prioritising

Everything seems like it is urgent and important when you have a lot to do. There are 2 steps to making your workload seem more manageable...

  1. Break it down: make a list of the things you need to do

  2. Organise into a table and do your tasks accordingly

                                   Urgent        Not urgent

 

           Important

 

 

    Not important

 

 

Another way to prioritise is to label your tasks A, B or C. A for must be done, B for should be done and C for can be done. 

 

>How you learn

Find out what kind of learner you are in the quiz I have linked then research and use the appropriate learning techniques for you.

For example, if you are a visual learner, it might benefit you to make mind maps, or if you learn by listening, try recording yourself.

 

Here are the 7 learning styles:

 

>Optimal attention span 

Use your attention span to your advantage. You should be studying for 50 minutes then taking a 15 minute break. I found that this technique really worked for me and helped me stay focused by giving my brain a bit of time off. You can listen to some music, watch a video or make yourself a tea.

If you are not that good at staying concentrated try the app, 'Forest'. You can track your concentration and productivity by making your own little virtual forest.

 

>Efficiency

We waste more time putting off a task than it would have taken to do it.

If a task is too big we frequently put it at the back of our heads. Split the task into smaller pieces, choose one and spend an hour on it. This works for various tasks. 

 

>Have realistic expectations

You cannot find more hours in the day than there already are, have realistic expectations for yourself and of what you can do. By doing this you will not delude yourself and you will avoid disappointment. 

creativity

There are countless benefits to being creative:

  • It is a good distraction as it works parts of our brain that are not always being used in a school environment

  • You become so engrossed in small, precise movements (hands or other) that concentration goes up and you achieve many of the same benefits as meditation. This is called flow.

  • It is frequently target oriented and makes you feel like you are achieving while relaxing

  • You are left with the product of your free time which not only shows productivity but can also show small changes in wellbeing over time. 

 

There are a number of ways to be creative in boarding:

  • Painting 

  • Drawing 

  • Photography

  • Music (practice or learn a new instrument)

  • Origami

  • Colouring books

  • Make your notes pretty while rewriting them, this also helps you to motivate you to study 

  • Writing

  • Bullet journaling (this is worth giving a go as it incorporates creativity and planning - link to a video on how to do it in the links page)

  • And many more...

 

confide in someone

Confiding in people is important for a number of reasons:

 

>Encouragement and emotional support:

Finding someone to talk to gives us a place to vent emotion and help to work through problems.

 

>Logistical reliance and convenience:

People can help us with tasks, or take care of small issues for us making life easier.

 

>Mentoring and coaching:

People with their own prior knowledge on similar situations to those that we are in can give us advice or helpful suggestions.

 

>An outside opinion

Often, we ourselves cannot discern when we are stressed, down or what is bothering us. Others pick up more clearly the stress signals that we give out.

​

In boarding, it's essential to confide in somebody, it can be friends, teachers, house ma'ams or nurses. If you feel uncomfortable confiding in someone you know, you can always call the school's independent listener (her number is on the board next to the office) or there are other helplines which can be used. All links are in the links page.

 

healthy eating

Nutrition is key to our physical health and thus to our overall state of wellbeing. Moreover, evidence suggests that how and what we eat affects how we feel.

Whether the relationship be direct or indirect, there is no denying that regulating our food intake regulates our concentration: something all of us IB students need to have a good grip on in order to succeed without excessive effort. 

​

Here are some important tips to remember regarding food at boarding:

​

>Stay hydrated:

Hydration is crucial in maintaining concentration, having a healthy gut and healthy skin. The required intake is about 2 litres a day, but don't worry, a lot of that liquid is consumed through food. Aim to drink a litre a day.

 

>Eat a healthy balance throughout the day: 

We all know about the 5 fruit or veg a day, protein and healthy fats. It might seem difficult to get these in the refectory, but with the right screening, I can assure you that it is possible. 

 

>Eat meals regularly: 

This will ensure that you stay focused throughout the day. 

 

>Stay away from too much caffeine:

Overstimulation makes us more tired over time and leads to further stress.

 

>Regulate your snacks:

Try not to eat excessive amounts of fatty food or sugary treats and stick to the basics, like fruit or nuts. 

 

 

Then again guys, remember that this is about making you feel healthy and able to concentrate, do what works best for you (and reward yourself sometimes).

 

reading

Reading is a really good way to relax and to use your timeouts efficiently as:​​

  • It lowers your heart rate

  • Relaxes your muscles

  • Is not harsh on the eyes and doesn't overstimulate them

  • Allows you to escape reality 

  • Gives you a new perspective or even inspiration

  • It can be very productive especially if you are doing some research, maybe even for the dreaded Extended Essay. That way, you kill two birds with one stone.

 

I highly recommend 'The Little Book of Stress Relief' by David Posen although anything works, from thrillers to romance. It's just to get you in the zone really.

other tips

Here are a few miscellaneous stress relievers:

 

>A stress ball

This prevents potentially harmful unconscious actions like picking the skin around your nails, pulling hair or scabs. 

An easy stress ball to make is a balloon with flour or rice inside. 

 

>Saturday kickback

This is a good way to vent and strengthen the crucial social bonds. It is important to find a sense of community in boarding. Have a movie night or order some pizza and forget about the IB stresses. Avoid talking about school.

 

>Plants

I found a lot of solace in tending to my little cacti. Many people feel more relaxed if there is a connection to the natural world in their room. Get some plants, tend to them and appreciate the fruits of your care.

​

>5 things that you are thankful for 

Before you go to bed, write 5 things that you were thankful for that day. This is an excellent way of putting things into perspective and not let you be suffocated by the IB and boarding bubble.

 

>Reframing

It is very beneficial to take a step back and put things into perspective. Remember that there is life after school. Activities like meditation, creativity or simply being in nature help us to refresh our perspective.

 

>Remember that physical and mental wellbeing are very closely related and that if you take care of your physical health your mental health gets taken care of as well.

be kind to yourself

We are our worst critics and as theory of knowledge clearly tells us, language has a huge impact on how we understand or perceive things. These two things combined result in us stressing ourselves out and lowering our own confidence. 

 

Next time you talk to yourself, try:

  • Being assertive, not aggressive

  • Giving and accepting feedback, not criticism

  • Declining, not refusing (sometimes you need to say no if you have too much on your plate) 

  • Telling yourself that you are relaxing and not being lazy (for all those workaholics out there).

to summarise

Stress reduction strategies:

 

                                         Action                            Thinking                             Self-management

                                1.Physical change               1.Reframing                                               1.Exercise

                                    2.Assertiveness                   2.Modifying beliefs                                    2.Relaxation

                                    3.Time management           3.Thought stopping (don't constantly     3.Time out

                                    4.Problem solving                antagonise over deadlines)                     4.More sleep and less caffeine

                                    5.Leaving a situation           4.Realistic expectations                            5.Social support

                                                                                                                                                       6.Making light of things

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From 'The Little Book of Stress Relief' by David Posen

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