The Big 5 Season 2 Episode 5: Dominik Polasek on Studying Sleep at Harvard University

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On this episode, Dominik Polasek tells us about his summer as a visiting research assistant at Harvard University’s Sleep Lab. We also discuss how to get involved in research in the department and find your own international internship.

Show notes:

If you’d like to learn more about sleep research at Harvard you can check out their website here.

To learn more about our sleep research at Northumbria, check out this page.

If you’re a NU Psychology student and want to find out more about getting involved in research, look out for Dr. Michael Craig’s monthly updates on Volunteer Research Assistantships or email him at michael2.craig@northumbriapsy

To follow Dominik’s continued research you can follow him on LinkedIn or Instagram @dominikpolasek

If you’re a student from the Czech Republic looking for funding to come to Northumbria University, check out The Kellner Foundation at their website here.

Here you can find the transcript for this episode.

The Big 5 Ep 17 Kristans Nemkovics “I embarked on this journey to find the pillars that are important to succeed in your studies.”

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In this episode, Kristians Nemkovics tells us about studying during the COVID-19 pandemic. Kristians went on a journey to develop new health sleep, study and eating habits. Kristians gives students advice on how to succeed at university.

Show notes:

For more information on developing good study habits check out this advice from the Amercian Psychological Association.

For some tips on improving your sleep hygiene check out this website. If you’re interested in studying sleep we have many excellent sleep researchers in the department. You can read a blog about their work here and find out why you sometimes feel like you’re falling when you go to sleep.

For some tips on how to start an exercise regimen, check out this advice on the Mayo Clinic’s website and here are some free excercise videos from the NHS.

You can find the show transcript here.

The Big 5 Episode 12: Ansel Lawson “A lot of [trans and non-binary] people said that the North East was like freedom to them.”

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In honor of LGBTQ history month, on this episode Ansel Lawson tells us about their experience as a trans student at Northumbria University and talks about their research on well-being in trans and non-binary people living in the North East, UK.

Show notes:

Trans, non-binary, or gender diverse and looking for support? Check out Gires for a wide range of resources available.

You can find a transcript of the episode here.

University students: how to manage the stress of studying for your degree

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Dr Michael Smith, is an Associate Professor in the Department of Psychology

According to the recently published Natwest Student Living Index, 64% of university students rated the stress of studying for their degree as seven or above out of ten. Other studies have estimated that up to 82% of UK university students suffer from stress and anxiety, and the number of students dropping out of university due to mental health problems is increasing.

The National Union of Students reports that the top three sources of stress among students are coursework deadlines, exams, and balancing study with other commitments. Going to university can also mean living away from home for the first time, less sleep, poor eating habits and money worries.

It’s clear that the majority of university students experience high levels of stress during their degree. But a few simple stress reduction techniques and small lifestyle changes can help with this. So if you’re a student, or heading off to university for the first time, here’s what you need to know about managing stress.

Talk or write about it

A major source of stress for university students living away from home for the first time can be a lack of perceived social support, if friends and family are no longer close by for a chat.

The most important thing if you start to feel stressed is that you don’t bottle up those feelings. Talk about it – with a parent, other family member, friend or a tutor. Or contact your university’s student well-being service.

Another approach could be to write about your feelings if nobody is around to talk to. Studies have suggested that writing about your emotions can be useful for managing stress.

Stay organised

A key source of stress is a perceived lack of control over a situation. Coursework deadlines and exams are an inevitable part of life for a university student, but by managing your time wisely, and not leaving your assessment tasks and revision to the last minute you can stay in control of these deadlines.

Rebecca Sharp, a psychologist from the University of Bangor, suggests that splitting a task into smaller, more easily manageable goals is a good way of organising your time and staying on top of university work.

Making time in your schedule to relax and socialise is also very important. Socialising may help you to build a network of people you can rely upon for social support. Creating some “me time” for socialising, relaxing and exercise is key to managing stress.

Make time for fun and friends. Pexels

Look after yourself

University students often have a comparatively poor diet. During those first few weeks of living away from home, it can take some time to adjust to having to plan and prepare your own meals, and bad eating habits can creep in.

University students also report getting fewer hours of sleep than the recommended eight hours a night. This is problematic because irregular sleep patterns are associated with poor academic performance at university and poor sleep quality is associated with increased stress.

All of this means that it is important to look after yourself, by exercising regularly, establishing a pattern of good quality sleep and eating healthily. A balanced breakfast, plenty of fresh fruit and vegetables, and limited sugary and fatty snacks can help to optimise your brain function. This will help to keep your stress levels in check, and also help with your concentration in lectures and when revising.

One issue though, is that when our stress levels increase, it is easy to engage in “emotional eating” – consuming more sugary and fatty snacks and less fruit and vegetables. It’s important to try to avoid this vicious cycle where possible, and maintain a healthy diet through these periods.

Be mindful

Being mindful – paying more attention to yourself and the world around you by being “in the moment” – is known to reduce stress, and helps us to notice the signs of stress earlier. Research has shown that mindfulness training can reduce levels of distress in university students during exam periods.

Make time for me time. Bruce Mars/ Pexels

Even if you haven’t had any formal training in mindfulness, it can be beneficial to practice mindfulness techniques by sitting quietly and paying attention to your body and your surroundings. Mindful breathing exercises can help with relaxation and reducing negative thoughts. Although not for everyone, activities such as yoga can also help with being mindful and being more aware of your breathing.

Is stress all bad?

It is important to remember that the feelings we experience when we’re stressed are due to hormone responses that have evolved to help us survive by fighting off or fleeing from a predator. University life can be thought of as that predator – the stress response helps us to cope with and manage demanding periods such as exams and coursework deadlines. So a little stress is fine, and probably even beneficial, but if you’re experiencing frequent, high levels of stress, then do something about it.

Michael Smith, Associate Professor of Psychology, Northumbria University, Newcastle

This article is republished from The Conversation under a Creative Commons license. Read the original article.