Tips for Success
Sleep Well: Get 6 to 8 hours, at least on most nights,
and you will be able to concentrate better, recall information, and keep up your energy levels.
Eat Well: Don‘t skip meals, especially breakfast. Eat
5 or 6 smaller meals instead of 3 bigger ones. Pack a
piece of fruit, a handful of nuts or some oatcakes as a
healthy snack. Avoid high-fat foods as they can cause
a decrease in alertness.
Drink Water: Staying hydrated keeps you alert. Avoid
too many energy drinks or other caffeine-laced beverages, as caffeine impedes your study abilities, makes
you jittery and interferes with sleep.
Take Rest Breaks: Taking rest breaks during times
of high mental stress enhances your energy levels
and your ability to concentrate and retain vital information. Get up, stretch, wiggle your shoulders, go
outside, grab a snack or drink of water.
Move Your Body: Exercise is vital at any time, but
especially during times of stress. Just 15 minutes of
moderate physical activity will help to keep you alert,
calm and focused. Take a short walk along the river!
Learn Relaxation: Find a relaxation method that you
like (try this breathing technique) and practice it so
you will be able to use it when needed during an exam or any other time. Pick up our ‗Mini Relaxations‘
handout in the Wellness Centre.
Thinking of trying a „study aid‟ drug? Instead, try
good time management as well as the above tips.
Use of prescription drugs when you don‘t have a prescription is risky, illegal, and there can be serious side
effects.
You can do this! Think positively.
Help and Support
Chaplaincy
As normal, the Chaplains are available to meet with students, and
contact can be made through the Chaplaincy Office, Distillery Rd.,
by phone or by email. In addition, during exams they offer the following:

End of year BBQ on the 26th of April after 1pm Mass

Monday Evening Meditation Group, 5.30pm in the Chapel
Common Room.

Pre-Exam Mass & Breakfast: Mon. – Fri. will take place in
the College Chapel at 8am every morning, followed by a
take-away “Breakfast-in-a-bag”, from 27h April until 8th
May.

The Chaplaincy Exam Support Team supports students
at the main examination centres (they wear a blue ―Exam
Support‖ T-shirt). If you, or a friend, feel stressed, ill, need
to talk to someone, arrive at the wrong venue, forget your
pen, calculator or the like, then the Exam Support Team is
there to help. The role of the Team is to offer practical support to students, liaise with the invigilators on your behalf
and refer students to other Support Services.

The Chapel, the Chapel Common Room and An Gairdín
Sosa (beside the chapel) are places where you can pray,
relax or study before or after an exam. During exam-time
they are open every day from 7.45am till 10pm. For further
information or support, contact the Chaplains at
chaplains@nuigalway.ie or 091 495055.
Exam De-Stress Programme
20th April—8th May 2015
Massage, Acupuncture, Reflexology,
Mindfulness and more…..
Student Health Unit: The Student Health Unit is located upstairs in
Áras na Mac Léinn and operates a walk-in service where students
are allocated a time on a first-come, first-served basis. Its hours are
9.15 a.m.-12.30 p.m. and 2.30 p.m. to 4.30 p.m. , Monday to Friday.
Student Counselling: Counselling is available to all students. Drop
in appointments are on a first-come, first-served basis, weekdays
between 2.15 p.m. and 4.15 p.m., at 5 Distillery Rd.
Health Promotion: For a consultation about any aspect of health
and wellbeing, email cindy.dring@nuigalway.ie . Call in to the Wellness Centre to browse a range of wellness resources, including our
massage chair, and new biofeedback software.
For further information or to make a booking
E-mail: destressbooking@nuigalway.ie (include your phone
number). Or call in to the Wellness Centre, back of The Hub,
Áras na Mac Léinn.
Cindy Dring, Health Promotion Coordinator
Wellness Centre
Back of The Hub, Áras na Mac Léinn
Health Promotion Service, Student Services
http://www.nuigalway.ie/student_services/health_promotion/
E-mail: destressbooking@nuigalway.ie
Choose from the following:
Massage Therapy
Aisling Battersby
Massage therapy provides general
relaxation within muscles, improves
concentration, and helps mental
fatigue. Aisling offers a choice of massage
styles. Choose between Deep Tissue Swedish
massage to release deeply held tension, lymphatic drainage massage to boost the immune
system, Indian Head Massage for gentle relaxation, or sports injury manipulation for stressed
shoulders.
Reflexology
Aisling Battersby
A natural healing art based on the principle that
there are reflexes in the feet, hands and ears
which correspond to every part, gland and organ of the body. Through application of pressure on these reflexes, reflexology relieves tension, improves circulation and helps promote
the natural function of the related areas of the
body. The benefits may include feelings of relaxation, calmness, and rejuvenation.
Indian Head Massage
Aisling Battersby
Indian Head Massage is a form of
relaxation massage that focuses
on the face, head, neck, shoulders, upper back and upper arms
which are important energy centres within the
body. It is very relaxing and has a balancing
effect on the recipient as it helps them to release stress and tension creating a sense of
peace and well being.
Seated massage
Michael Herron
Also called chair massage and acupressure
massage, it targets the back, neck, shoulders,
arms and scalp. The client remains fully clothed.
It's very effective for people with back and
shoulder issues.
Shiatsu—Michael Herron
A traditional form of therapy from Japan. It takes place on a
mat at ground level. Shiatsu can relieve many conditions, help
prevent the build-up of stress, and restore vitality and wellbeing. Literally translated as 'finger pressure‘, Shiatsu uses
comfortable pressure from the thumbs and palms applied to
the energy channels and points in the body. Given through
loose, comfortable clothing, Shiatsu may also include gentle
stretches and rotations of the limbs and joints.
Acupuncture—Michael Herron
Acupuncture involves inserting fine needles into
specific points on the skin to restore balance and
encourage the body to heal itself. Scientific studies have shown the potential for acupuncture to be
effective in treating stress, anxiety, pain and many
other disorders. Acupuncture dates back 2500 years to ancient
China and is practiced alongside western medicine in hospitals
throughout modern China. Please note that these sessions
are 60 minutes.
Neuromuscular therapy (NMT)- Michael Herron
A physical (or manual) therapy specializing in the treatment of
soft tissue pain and injury. NMT is innovative in that it combines the best selection of soft tissue treatment from deep tissue massage to manipulation techniques developed by the last
century pioneers in osteopathy, chiropractic, naturopathy, and
trigger point therapy.
Mindfulness and Integrated Bodywork
Martina Coyne
Mindfulness is the practice of becoming aware of
what is happening in the present moment and of
learning to relate more skillfully to thoughts, emotions, body sensations and impulses as they
arise. In these one-to-one sessions you will have
the opportunity to learn to settle your mind
through a number of short practices like the ―7/11‖ breathing,
the ―body scan‖ and the ―three Minute breathing space‖ which
you can then practice in stressful situations such as your exams. Through bodywork and self-awareness practices also you
will get to experience what it‘s like to be fully present, more
relaxed, alert and focused.
All of our therapists are fully qualified and experienced
DAY-BY-DAY SCHEDULE
Monday
Tuesday
Wednesday
Thursday
Friday
10am-1pm
2pm – 6pm
10am – 1pm
2pm – 6pm
10am – 1pm
2pm – 6pm
10am – 1pm
2pm – 6pm
10am – 1pm
2pm – 6pm
Michael
Michael
Aisling
Aisling
Michael
Martina*
Aisling
Aisling
Michael
Martina
*Not available on 6/05
Fees: 30 min, €15 students/€20 staff
60 min, €20 students/€40 staff
Booking is required. For information or to book,
email: destressbooking@nuigalway.ie
PLEASE INCLUDE YOUR PHONE NUMBER
Soccer De-stress
Sessions
Tackle exam stress by going for a 5-aside game in the state-of-the-art cages
at Corrib Village. As well as being a
great way to unwind, exercise is proven to be an excellent way to get that
brain performing in peak condition!
The cages will be open every Tuesday, Wednesday and
Thursday between 3 and 5PM, from the 14th to the 30th
of April. If you have 10 people you can go along for your
own game, or if you are short numbers contact NUIG
football facilitator Kevin Cassidy. To organise a game or
for information contact Kevin on 086 1772589.