University of Galway Student Life
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Self
Care
The end of the semester is in sight, as exam time approaches, we know that it can be a challenging time for you, and we want to support you. Below, you will find information on some self-care resources.
Exams can be a stressful time of year for students, and it is vital to look after your mental and physical well-being while you're studying.
Importance of Sleep
Two of the most important things to get you through a stressful time are the foods you’re eating and the amount of sleep you’re getting. A good night’s sleep (aim for 8 hours) makes the world of difference to your mood and mental health as well as your focus during the day.
If you’re not sleeping well during the night – remember naps aren’t just for toddlers. Power naps are very effective. A 20-minute nap is perfect for a short recharge for your mind and can even help you better retain the information you’ve been revising over for hours.
6 tips for better sleep:
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Routine- Getting up and going to bed at the same time every day is so important for your circadian rhythm
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Temperature- It is easier to sleep in a cold/ colder room preferably around 18 degrees
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Darkness- Avoid bright lights and phone screens as these will awaken the brain
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Walk it out- If you can't sleep after 25 minutes get up and walk around
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Caffeine/ Alcohol- Avoid these in the evening
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Wind down routine- 30 minutes before bed start your nighttime routine. An example would be to read a book or journal.
Sleep Workshop: This 17-minute video covers all the information you need to know about sleep and highlights tools and resources to help you improve your sleep.
Minding Your Wellbeing Programme
The programme aims to help you develop a positive outlook by looking after your mental health and wellbeing using a series of fie videos. The videos provide an opportunity for you to learn more about mindfulness, gratitude, self–care and resilience.
You can now engage with all 5 videos from the programme here. Download your Minding your Wellbeing support Booklet here which supports you to engage with the various key messages from the programme.
Movement Breaks
Pilates for beginners – These 30-minute videos will guide you through the movements and practices to help build Pilates into your exercise routine to support your health and wellbeing.
Start your online classes here
Yoga for beginners- These 30-minute videos will guide you through movements and practices to help build yoga into your exercise routine. Start your online classes here
Chair Yoga for beginners- These short 10-minute sessions will guide you through a gentle chair practice.
Begin your first class here
Strength and Conditioning- This set of 8, 30-minute exercise videos for some whole body movement.
Start your first workout here
Breathing Exercise
Here is a breathing exercise to help you relax before the start of another exam period.
Box Breathing- this is a quite simple breathing technique that is easy to learn. It is a paced breathing technique.
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Exhale to a count of 4
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Hold for a count of 4
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Inhale to a count of 4
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Hold for a count of 4
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Exhale and repeat
Repeat this pattern for 5 rounds until you have relaxed
Self- care is defined as; any action a person might take in order to improve and aid their physical and mental health. This can range from the smallest of things – cooking your favourite meal, going for a walk on the beach or chatting to a friend. Why is self- care important you may ask? Well it involves taking the time to refresh and re-center yourself, a process which is different for every individual.
Self care is important in challenging times,but now there has never been a more important time to focus on our Self Care.Why not try some of the tips in the below poster.
5 Ways to Well- Being in Tough Times
Physical activity is not only good for your physical health!
Physical activity is not only good for your physical health but it also benefits your mental well-being.
As the country continues to adhere to the social distancing guidelines and government advice it is important to remember that it is still possible to be active!
Over the coming days and weeks, find different ways to maintain physical activity in these challenging times, this can be anything from a home workout, some yoga, meditation a brisk walk, and if your up for it turn that walk into a jog! The possibilities are endless. Who knows you might start a new activity!