Risky Bizzness:
Student Wellbeing
for successful students
Contents
ONE: INTRODUCTION TO WELLNESS Congratulations About this booklet About the Health Promotion Service The Wellness Centre TWO: A GOOD START The Student Connect Programme Benefits of Friendship Academic Support Resources include: Disability Support Service (DSS) Career Development Centre Where to stay? Key Tips for Renting Flat mates Roommate Checklist Neighbours 5
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Budgeting Active travel in Galway 19
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THREE: STUDY SKILLS Studying with Friends Food for Studying 23
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Here are some tips for exam time eating: Cut Down on Salt Simple ways to cut down on salt: Time Management Suggestions for Time Management FOUR: HEALTH RISKS Under Pressure Tobacco 25
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Alcohol Low-risk guidelines Alcohol – the good news Alcohol First Aid Alcohol Poisoning Rape and Alcohol If you are sexuality assaulted: For support contact: Dieting Other Risks Non-legal drugs Gambling Pornography 34
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FIVE: NEW WAYS OF THINKING Benefits of Diversity Changing Relationships Don’t Be A Bystander to Bullying Family problems Encountering Prejudice on Campus Am I Gay, Lesbian or Bisexual? 45
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SIX: POSITIVE HEALTH AND WELLBEING Try New Things Volunteering 55
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On a personal level On a community level Opportunities for volunteering include: Dating Healthy Sex Enjoy Food Looking After Your Friends SEVEN: MIND, BODY AND SOUL Resilience Energy Boosters Celebrations About the Author Notes 57
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INTRODUCTION
TO WELLNESS
INTRODUCTION TO WELLNESS
Congratulations
Congratulations! You’ve made it into the National University of
Ireland, Galway. Whether you are coming from school or returning
to education as a mature student it is now time to take a breath
and enjoy a moment of self-pride. Getting a place in NUI Galway
was not easy. It took time and hard work, but you got here.
Naturally you may be a bit apprehensive about what happens now.
There’s no doubt that life on campus can be complicated as you
negotiate the pressures and pleasures of student life. There will be
worries about studies, assignments, peer pressure, money, etc., but
there will also be great opportunities to engage in new ideas, make
friends, to be creative and expressive, and to be energized and
fulfilled. For every problem, there are support services on campus;
for every new idea, you will find a forum to turn it into reality.
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About this booklet
Inside this booklet will find the information and tips how to look
after your health and wellbeing as you negotiate the whirl of
student life. The information in the booklet is based on Irish and
international research.
Looking after your health and wellbeing will have a massive impact
on your grades and on your ability to deal with the stresses
of study, research and exams. This booklet is by no means an
exhaustive account, but hopefully it will give you a head start on
how to have a successful and fun time on campus. There are facts,
ideas, contact details and also plenty of online links to articles and
video clips that you may want to check out.
Don’t hurry with the booklet though. Treat it like a having an
ongoing conversation with a friend. You can dip in and out at your
leisure.
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INTRODUCTION TO WELLNESS
About the Health Promotion Service
The booklet was commissioned by the Health Promotion
Service (part of NUI Galway Student Services) which aims to assist
students to reach their full potential by providing non-judgemental
and up-to-date information to help you make informed decisions.
The Health Promotion Service provides one-on-one advice and
help for any student who wants to know more about issues affecting
their wellbeing. Students can schedule a Wellness Check-up – which
looks at the 7 dimensions of wellness, below – to see if things are in
balance, or if some changes are needed to prevent problems.
Intellectual
Emotional
Physical
Spiritual
Social/
Cultural
Occupational
Environmental
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The Wellness Centre
The Wellness Centre is in the back of the Hub in Áras na Mac Léinn.
It is a place where you can drop in to browse the large stock of
informational leaflets and books dealing with a wide range of health
and wellbeing topics, or chat to the Wellness Volunteers about
services and resources available on campus or in the community.
The Wellness Centre has a Relaxation Room that can be booked for
personal use, to take a break or for health reasons. The only rules are
that no studying is allowed and mobile phones must be switched off.
The Health Promotion Service also runs programmes throughout
the year including the Mind, Body & Soul Programme and the Exam
De-stress Programme. Take ten minutes and explore the information
online at www.nuigalway.ie/student_services/health_promotion/
If you want to discuss these subjects a bit more or would like some
advice, please make an appointment with Cindy Dring, Health
Promotion Coordinator, at 091– 492048. Alternatively, you can
e-mail cindy.dring@nuigalway.ie or just drop in to Áras Ní Éimhigh.
And – for everything you would ever want to know about being
happy and healthy on campus but were too busy trying to blag into a
party at 3am to ask...be sure to check out riskybizzness.blogspot.ie
I wanted to give some feedback about the
different Mind Body & Soul classes, which are
really great! Thanks a lot for what you offer. It’s
really something I can enjoy. – John, 3rd Year
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A GOOD START
An individual’s mental and physical well-being is critically important when it
comes to third-level education. The life you live will impact on how you are
able to study, process information, and critically engage with books, lectures,
essays and exams. A good start (arguably the best start) to well-being is the
simple act of making friends and creating supportive and fun social links.
A GOOD START
The Student Connect Programme
Student Connect is a simple programme aimed at speeding up
the rate at which first year students make friends. The mission of
Student Connect is to provide a friendly and caring introduction
to NUI Galway for first-year students, through the facilitation
of student-to-student help and encouragement. Your mentor is
a point of contact if you ever feel you need help or advice on
personal, social or practical issues. Remember – don’t think twice
about asking for advice. See www.student-connect.nuigalway.ie for
more information.
Benefits of Friendship
Friendship increases your sense of belonging, purpose and selfesteem. Some people like lots of friends, while others prefer a
small group. Likewise, there are times when you need to relax
in the company of others. Other times you need to just chill by
yourself – but it is always good to know you have people you can
rely on for fun, support and ideas.
According to the Mayo Clinic, the benefits of friendship include
boosting your sense of belonging and purpose, whilst increasing
your happiness and ability to deal with stress and trauma1. Friends
are also great for help with studying and de-stressing during exams.
It can be intimidating making friends, but when you are ready to try
here’s a few things to do:
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Say hello. Remember, you are not the only one beginning
this new life journey. You are surrounded by people who
are attending third level education for the first time. They
will welcome a smiling face. Ask how they are doing? What
subjects are they interested in? Do they want to go for a
coffee? What bus do they get in to town?
Accept invites to social events ­– walks, parties, trips
to the cinema, etc. Don’t worry if you don’t know anybody.
Half the people there won’t know anybody either.
Social Networking. Tweeting, blogging, Facebooking and
texting are all great ways to engage with new people that
you can meet up with for a walk, talk, swim in Galway Bay,
flash party or whatever takes your fancy.
Get to lectures early. It will give you an opportunity to
have a quick chat to find out if there is any socialising going on.
Be interested in what other people are saying.
‘Making friends made university a lot
less intimidating’ – Deirdre, 2nd year
‘And a lot more fun!’ – Padraig, 1st year
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Academic Support
A potential source of stress for students is worrying about the
academic work they will have to do in order to succeed at third level.
NUI Galway has many resources that students should begin checking
out at the start of their first semester. These will provide you with
the skills that will boost your confidence and reduce the stress levels.
A GOOD START
Resources include:
Skills4Study in The Learning Centre on Blackboard
provides online training through www.nuigalway.blackboard.com You
will find a range of interactive lessons and guides to skills including
writing essays and reports, studying and preparing for assessments.
The Academic Writing Centre provides free one-to-one
sessions to help students overcome recurrent problems with
grammar, punctuation, spelling, and essay structure. You can also visit
the AWC if you have trouble starting your essay or choosing your
essay topic: www.library.nuigalway.ie/support/academicwritingcentre
SUMS is a free drop-in centre that will help undergraduate students
with any aspect of Mathematics or Mathematics-related subjects.
Support is provided by postgraduates of the School of Mathematics,
Statistics and Applied Mathematics: www.maths.nuigalway.ie/sums
Library Tours and Training. This is essential training for
all students, at which you will learn how to find the books and
journals you need within the Library. For details ask in the library
or check out www.library.nuigalway.ie
Computer DISC (Drop in Support Centre) offers assistance
to students enrolled in computer programming or software
development courses. http://www.computerdisc.it.nuigalway.ie
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Disability Support Service (DSS)
Prejudice and discrimination can make many students wary of
declaring a physical or mental disability. However, NUI Galway is
committed to Equality for all students.
To this end the Disability Support Service provides a professional,
confidential, responsive and approachable service to support the needs
of students who have a disability/specific learning difficulty. The office is
committed to enabling all students to become independent learners.
The DSS can organise special examination arrangements, including
extra time and the use of special equipment for students with
disabilities. To avail of this support you should come to the DSS for
a Needs Assessment as soon as you register for your course.
For more on DSS see:
http://www.nuigalway.ie/student_services/disability_office/
Career Development Centre
It’s never too early to visit the Career Development Centre. Drop
in and meet the nice people there who can help you get started on
building the foundations of your career. First year is a good time to:
• Identify your strengths interests and values.
• Discover a little bit more about potential career areas.
• Get a good CV together for internships and summer work.
• Get involved in campus activities that you are interested in.They
also offer support if you are unsure about your course. For
more see: www.nuigalway.ie/careers
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Where to stay?
Accommodation can be another big worry, but again there are
resources available to help you out. NUI Galway’s Accommodation
Office can help you find appropriate accommodation in Student
Residences, flats, apartments or houses. The office can also help if
problems arise with property owners.
http://www.nuigalway.ie/accommodation_office/
A GOOD START
Other info on private lets can be found at:
www.advertiser.ie/galway/classifieds
Key Tips for Renting
• Always view a property before paying a deposit
• Always bring a friend or parent with you when meeting a
landlord
• Ensure you have a rental agreement
• Always read and understand the Rental Agreement before
signing
• Always get a receipt for the deposit and any rent paid in
advance
• Always make a list of furniture and appliances with the
landlord. Damage or loss of property is a regular reason for
losing a deposit.
• If there are any outstanding repairs, ask the landlord to
state in writing that they will be repaired – take photos if
necessary.
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Flat mates
Sharing a flat with can be a very fun and liberating experience –
especially if you have just moved out of the family home. It’s a great
way of making friends and encountering new ideas and experiences,
all of which are great for your personal development and mental
health, which in turn strengthen your ability to learn and study. A
happy student is a successful student! However, in order to make
sure their flat sharing experience is positive above all else students
must communicate, ask questions and work out ground rules.
Roommate Checklist
• Will they share household chores?
• Will you cook together or share groceries?
• What are their habits around work, study & sleeping
schedules?
• What are their preferences around kitchen duties (either
share or not)?
• How do they feel about playing music, TV?
• Do they like to host parties? If so, discuss policies about
advance notification, limits, etc?
• Are they a morning person or a night owl?
• Do they smoke, toke or drink alcohol? If so, how much?
• Will they have friends staying overnight?
• Do they have a job and what kind of work do they do?
• Have they lived on their own before or had roommates?
What was that experience like?
• How will you split utilities, phone and cable bills along with
other living costs?
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Neighbours
A GOOD START
There will be non-student humanoids living near you. They are a
very interesting species commonly known as neighbours. They do
weird things like raise children, push buggies and work nightshifts,
back shifts and early morning shifts. They are also a font of
knowledge about shops, busses, parking, bin collections, part time
jobs, second cousins down from the country who are looking for a
date, etc. Say hello and you may be surprised at what happens.
By registering as a student of NUI
Galway you have agreed to abide
by the NUI Galway Student Code of
Conduct. The code stipulates that you
must not disturb fellow students or
neighbours, or engage in anti-social
behaviour. Punishments for breaches
of the code include reprimand, fine,
suspension or expulsion. Please make
sure you read and understand the
information available at
www.nuigalway.ie/codeofconduct
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Budgeting
There can be no doubt that money can be tight for students, so
it is worthwhile taking the time to work out a budget. The Money
Advice and Budgeting Service (MABS) have an online Budgeting
Tool to help individuals manage their money, reduce spending and
‘develop a realistic budget you can stick to’. Check it out at
https://www.mabs.ie/budgeting-tool/
Active travel in Galway
Making friends, checking out the campus, getting somewhere to
stay and working out a budget are not the only positive things
students can be doing at the start of the academic year. The way
you travel to NUI Galway can also be very beneficial.
Admittedly car journeys in, to, and from Galway can be
frustrating, and finding parking in town or on campus can be a
nightmare. Travelling by bus is easier. It also has the advantage
that you can use the bus trip to relax, listen to music or link up
with old and new friends.
However, there is an even more fun – and by far cheaper – way
of getting about the city. It is called Active Travelling, which means
simply walking or cycling to NUI Galway.
The benefits are not only financial. Being moderately active for
thirty minutes a day can help you be healthier in body and mind,
and it’s not that difficult. Short bouts of at least 10 minutes can be
accumulated. The HSE’s Get Active campaign explains that ‘being
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active helps release chemicals in your brain (endorphins), which
have a positive effect on your mood, not to mention the benefits
to your heart, lungs, muscles and bones. Getting out and being
active is also a great way to manage stress.’
A GOOD START
Walking with a friend is a good way of catching up and socialising.
You can walk all the way from your house to campus or simply get
off the bus a stop or two early.
For cyclists, there are plenty of parking places on campus. If
you work up a sweat cycling into NUI Galway, showers are
now available on campus in the new basement toilets of the
Quadrangle. You will need a swipe card from Admissions: Contact
091– 495566. For more details see:
www.nuigalway.ie/buildings/cycle_to_work.html
If you don’t have a bike, no worries – you can hire one through
NUI Galway’s very own bike hire scheme, ‘Spin’. There is an annual
charge of €10, but after that you can use a bike for 30 minutes for
free. To register see
http://www.grandscheme.co.uk/galway/schemeNews?aid=31
For more about cycling check out:
www.galwaycycling.org
www.hse.ie/eng/health/hl/change/physicalactivity/
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‘How do I relax?
Put on some sounds, and
walk along the river path that
leads to Dangan’ – Dave, 3rd year
STUDY SKILLS
A big worry for first year students is the amount of study they will
need to do. Students can get stressed about how to balance study
with other important parts of their life like socialising, working and
keeping mentally and physically strong.
The truth is that the best kind of study is that which makes time for
other parts of your life. Yes – going to a party can improve your grades!
The trick is getting the balance right. Too many parties will not improve
our grades… However too much study will not improve your grades…
So what will help? Well, in addition to the academic support on
page 12, there are three things are very useful when it comes to
studying: friendships, food and time management
STUDY SKILLS
Studying with Friends
Arrange to study with someone or with a group. You will be able to
help each other, bounce ideas and give positive feedback. However,
study groups are not for everyone – some people do work best by
themselves. But remember even if you do work best by yourself, it
is still important to stay involved with a social network.
Whether studying by yourself or in a group, here are a couple of
things that will help you get the best out of your study:
• Do not be distracted. Set a timer for forty minutes and do that
reading or writing. When time’s up reward yourself with a cuppa
or a walk. Then do another forty minutes. You’ll be surprised
how much you achieve if you just take your time and pace things.
• Reward yourself. When you have finished that assignment go treat
yourself. The Irish Heart Foundation’s ‘Manage Your Stress’ booklet,
which is available in the Wellness Centre, also has great advice
on giving yourself treats: ‘Whenever you are faced with a difficult
challenge, plan to give yourself a treat afterwards. The possibilities
are endless – a meal with a friend, a new item of clothing, a book,
a relaxing bath or listening to music. Having something to look
forward to will help you cope much better’ www.irishheart.ie
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Food for Studying
It is too easy to reach for quick junk snacks, particularly at exam
time. Junk snacks are not food. They will not give you the nutrition
and energy you need, and if you rely on them you will end up
de-energised, which will impact on your ability to study. Eating
good food will improve your grades as well as your physical and
mental well being.
Here are some tips for exam time eating:
• Have a breakfast. But be careful of breakfast cereals, many
of which are expensive, have little or no nutrition as well as a
high salt and sugar content. Instead, start your day with good
slow energy release food like a nourishing bowl of porridge
or scrambled egg and wholemeal toast.
• Eat small, frequent meals to keep your blood sugar and
energy levels steady.
• Have quick real food ready to hand. Get into a routine
of getting soup, sandwiches and salads ready. Either do it the
night before or at the start of the day. It’ll be worth it.
• Avoid sweets and sugary junk snacks. If you want
something sweet, eat fruit. Berries are great brain food.
Other great snacks are raisins, nuts, and yogurts.
• Remember you need more than carbohydrates. Pasta
is not enough by itself. Throw some vegetables and cooked
meat or tofu into the sauce.
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• Cut back on the caffeine. Whilst it can give you a quick
rush of energy it will leave you drained afterwards. Too much
caffeine can lead to anxiety, nervousness, and jitteriness.
• Keep away from alcohol. Alcohol inhibits retrospective
memory and impairs your ability to retain and retrieve what
you have studied.
STUDY SKILLS
• Drink water. Water re-energises your body and combats
fatigue.
• Don’t eat and study at the same time. Use meals and
snacks as time out from study – let your brain rest!
• Reward yourself. Treats might not give you energy and
nutrition but they are great for comfort. When your study
is done have that bar of chocolate or or muffin. You’ll
appreciate it all the more after a hard day’s study.
‘It’s amazing what simple changes can
do – I cut down on my coffee and my
energy went up’ – Aoife, 1st year
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Cut Down on Salt
Salt in small quantities is good for you. However, most of us
eat way too much salt, adding it to our meals or ingesting it in
processed foods and junk food. As well as being a cause of heart
disease, the more salt you eat, the more likely you are to retain
fluid in your body. Some women have a tendency to ankle swelling,
feeling bloated and a tightness of their jewellery at the end of the
day. Reducing salt intake from food will help reduce this tendency.
Some of the foods we eat regularly, for example soups, some
cereals, bacon and sausages, have high levels of sodium ­– a single
bowl of some cereals contains the same amount of salt as one cup
of seawater.
Simple ways to cut down on salt:
• Gradually reduce the amount of salt you add at the table and
during cooking.
• Use alternative flavourings such as black pepper, herbs,
spices, garlic and lemon juice.
• Limit the use of stock cubes, gravy granules and ready-made
sauces, which are all high in salt. Try the low salt varieties, or
making homemade stock or sauces instead.
• Choose fresh vegetables and lean meat more often than
tinned or processed varieties.
• Try and make home-cooked meals the norm during the
week. If you do need to use ready meals on occasion, look
for reduced salt options.
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• Get out of the habit of having instant high salt foods at home.
In fact do not even put them in your shopping basket!
STUDY SKILLS
• Children should eat less salt than adults and these guidelines
will help you reduce the amount of salt your children will eat.
Regular family meals will help encourage your children to eat
more fresh foods and home-cooked meals.
The above facts come from ‘Time To Cut Down On Salt’.
For more info check out:
www.stroke.ie/media/pub/informationleaflets/
timetocutdownonsalt.pdf
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Time Management
There is never going to seem to be enough time in the day, so
you must learn to manage your schedule, set priorities and find
the right balance between work and play. Poor time management
is one of the biggest sources of stress for students. Get a diary or
time planner. There are lots of useful apps for organising your life,
such as Wunderlist and Evernote. But diaries and wall planners
work well, too. The trick is to use them.
Suggestions for Time Management
• Identify your goals.
• Prioritise your goals – high, medium or low priority.
• Make a to do list. Create daily, weekly, monthly lists based
on your priorities.
• Allocate adequate time for each task. Be realistic about
how much time will be required.
• Schedule time on every course each week, and plan
to review course material at least once a week. Identify
what you don’t understand early on so you can clear up any
confusion before it comes time for exams.
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HEALTH RISKS
Under Pressure
HEALTH RISKS
One of the many positives of entering third level education is
the opportunity to develop skills that will not only improve your
ability to study and deal with stress, but help you remain healthy
and positive throughout your life. Developing these skills may take
some effort (sometimes bad habits have to be dropped before
new ones are adopted) but the benefits in the short and long
term are considerable.
But before looking at the positives we do need to look at the
negative things that can impact on health, coping abilities and
grades. Chances are that these do not affect you personally, but you
may have a friend who is affected. It will be useful for you to have
some understanding of what is impacting on your friend’s health.
Feeling the pressure? See www.mymindmatters.ie for help &
information.
A constant negative that students have to deal with is pressure
from powerful multinationals. Through advertising, sponsorship of
arts and sports, and political lobbying, corporations seek to get you
to give them money for damaging products. They have the power
and wealth to subvert and overturn health programmes around
the world. They attempt to shape individuals’ views on masculinity,
femininity and socialising. Not all your friends will have copped on
to this and they will try to pressurise you into giving way to big
business. Big business pressures to be wary of include:
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Tobacco
Smoking is not just a health issue. It is a social and political issue. It
is about whether you wish to choose to support an industry that
uses its vast wealth and resources to undermine the health policies
of national governments, as well as exploiting the least well off.
“Big tobacco can afford to hire the best lawyers and PR firms
that money can buy. Big money can speak louder than any
moral, ethical or public health argument and can trample
even the most damning scientific evidence.” – World Health
Organisation director-general Margaret Chan.
Cigarettes not only damage an individual’s health, but have an
impact on their personality. The addictive nature of cigarettes can
make smokers angry and jealous of individuals who do not smoke
or are trying to give up smoking. Research by Pfizer found that a
third of smokers will attempt to sabotage other people’s attempt
to quit 2.
In addition, evidence is mounting that third-hand smoke – the stuff
that lingers as a smell in carpets, sofas, clothes and other materials
– is a health hazard for infants and children.3
The tobacco industry needs people to
stay addicted – this is how it makes money.
How to Quit: Contact the Health Promotion Service,
or check out www.quit.ie
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Alcohol
The most commonly used drug in Ireland is alcohol.
HEALTH RISKS
It can be useful for relaxing and socializing. However, there a
number of problems associated with alcohol – not least the
pounds it will pile on you. While every drink carries a certain
risk, people who stay within the low-risk guidelines are unlikely
to experience problems, or to cause problems for other people.
You can enjoy a drink - but too much, too often or too fast can
cause problems.
Low-risk guidelines
Men: 17 standard drinks or fewer per week, spread
out over the week, with 2 alcohol free days
Women: 11 standard drinks or fewer per week,
spread out over the week, with 2 alcohol free days
A standard drink = half pint lager, small glass of wine,
a pub measure of spirits
A bottle of wine = 8 standard drinks
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The question we need to ask ourselves is – how much is too much?
The NUI Galway Student Lifestyle Survey 4 found that students were
experiencing high levels of harm as a result of their own or of
others’ drinking.
Beyond the glitzy adverts, the truth is that alcohol increases the
risk of developing more than 60 diseases and medical conditions,
even at low levels of consumption. It is considered to be the
most commonly used date rape drug, and a factor in half of all
suicides in Ireland. One in four deaths of young men aged 15-39 in
Ireland is alcohol-related 5. Recent research has also linked alcohol
consumption to breast cancer in women 6 .
Alcohol – the good news
The good news is that cutting back and slowing down alcohol
consumption can boost your wellbeing considerably. The NHS publication
‘Cutting down on alcohol’ highlights the following benefits of reduced
drinking, including: feeling better in the morning; improved immune
system; more energy; better skin tone; a better mood. The NHS also has
easy advice on how to cut down alcohol. For more check out:
http://www.nhs.uk/Change4Life/Pages/cutting-down-alcohol.aspx
However, please note that Irish and UK alcohol measurements are
different, so the NHS ‘Drink Checker’ would not be an accurate
guide for students in NUI Galway. For a good non-judgmental way to
begin looking at your engagement with alcohol
is to try out the e-PUB facility in NUI Galway:
www.nuigalway.ie/student_services/epub.html
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Alcohol First Aid
Use these tips to help someone who has had too much to drink.
Do not underestimate the risks of alcohol poisoning. It can cause
brain damage or be fatal.
HEALTH RISKS
DO:
• Assist the person to a comfortable and safe place.
• Use a calm, firm voice when speaking to them.
• Lay the person down on their side, with knees bent so they
won’t choke if they vomit.
• Check breathing every 15 minutes. If they stop breathing, start
CPR.
• Wake them frequently. Alcohol levels can continue to rise, even in sleep.
• Stay with them if they vomit, to be sure they don’t swallow or
breathe in the vomit.
• Keep the person from getting cold or overheated.
• Find out if they have taken any other drugs. The combination of
some drugs with alcohol can be fatal.
DON’T:
• Do not give cold showers – the shock may make the person
pass out.
• Do not try to walk them around.
• Do not provoke a fight by arguing with or laughing at someone
who is drunk.
• Do not leave them alone.
• Do not try to counsel the person – confront their behaviour
later when they are sober.
• Do not give anything to eat or drink – black coffee and food will
not help, and the person may choke.
• Do not permit the person to drive.
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If you’re not sure, but think help is
needed, call for help! If the person has
sustained any kind of injury and has
been drinking, or if they cannot be
wakened, call for help immediately!
Alcohol Poisoning
• Person is unconscious or semiconscious and cannot be
awakened.
• Cold, clammy, pale or bluish skin.
• Slow breathing, less than 12 per minute, or irregular, with more
than 10 seconds between breaths.
• Vomiting while “sleeping” or passed out, and not waking up after
vomiting.
• Person drank a large quantity in a short period, then collapsed.
Get Help!
On Campus: 091– 492604 (Health Unit)
Off Campus: 999/112
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4
Rape and Alcohol
HEALTH RISKS
With regards to sexual assault and rape, men use alcohol to build
up their ‘courage’ to attack someone, then blame the action on
their alcohol consumption. With regards to women, alcohol is the
most common form of date rape drug. It will reduce your ability
to identify a threat to yourself or to one of your friends. Alcohol
consumed by a rape survivor can be used in court to discredit her
character and testimony 7.
If you are sexuality assaulted:
• Go to a safe place
• Call someone you trust immediately
• Do NOT change your clothes
• Do NOT wash
• Contact the police
• Go to the hospital emergency room
For support contact:
Galway Rape Crisis Centre
Business Line: 091– 583149 8
See the Rape Crisis Network Ireland’s website for resources and
information about sexual violence: www.rcni.ie
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Dieting
In 2012 a survey by Dáil na nÓg 9 found that
• Positive body image rapidly declines throughout the teenage
years and negative body image is considerably more prevalent
among girls than boys.
• Almost 2 in 3 teenagers say they feel pressurised to look good
for other people.
• More than half say that comparing themselves with others
impacts negatively on their body image and that their body
image interferes with their participation in activities such as
swimming, dating and putting photographs on Facebook.
Peer pressure, advertising and bullying impact negatively on how
young men and woman in Ireland perceive their body image. This
problem is exacerbated by the many myths about body image that
are now common place in everyday discourse. These are myths
perpetuated by the dieting industry. However the biggest myth
is that dieting will improve your body image. It will not. Dieting
does not work. It makes you feel guilty about your body and has
long term negative impacts. If anybody suggests dieting to you, just
remember the following:
• Dieting is an unhealthy and expensive product created by a
powerful industry that makes its money from making people
feel guilt, shame and inadequacy in relation to their bodies.
• Dieting very rarely works. (If it did then the dieting industry
would go bust overnight.)
39
4
• Most people who go on a diet regain the weight within a year.
• Dieting can have long lasting effects on your metabolism which
actually result in weight gain.
• Dieting can lead to reduced muscle strength, slower reaction
times and poor brain function as well as nutrient deficiencies,
dehydration and electrolyte imbalance.
• Dieting can lead to an eating disorder.
HEALTH RISKS
• Dieting can take a heavy toll on your emotional wellbeing.
• Dieting can leave you feeling tired, faint, dizzy, weak and
generally lacking in energy.
The above information is from the University of Alberta Health
Centre’s leaflet Food, Weight & Body Image10. This online leaflet
also has positive advice about body image including:
• Compliment people on their actions and accomplishments
rather than their appearance.
• Join in activities and pursue interests that focus on skill and
relationships rather than appearance.
Regardless of your age have a look at Dieting For Teens – it’s
packed with positive eating info:
www.caringforkids.cps.ca/handouts/dieting_information_for_teens
Remember also that dieting is one of the main factors in eating
disorders. For more see www.proyouth.eu
40
Other Risks
There are other pressures that students need to be wary of:
Non-legal and other drugs
Whilst alcohol is the most consumed drug in Ireland, there are
other non-legal drugs available. Problems that arise from nonregulated drugs include:
• Users have no information about the quality or purity of drugs
they buy putting them at risk of overdose or poisoning.
• Your reaction to a drug may not be the same as another
person’s.
• Price can fluctuate which will impact on your ability to budget
your finances.
• It is a myth that cannabis is harmless. It can lead to serious
problems, including dependence and psychosis.
• Possession can lead to a criminal conviction which will make it
harder to access employment or get a visa.
• Some drugs are available over the counter (some painkillers, for
example), and some are prescription drugs that are sold illegally
for recreational use (such as benzodiazepines). These can be
addictive and dangerous, especially when taken in conjunction
with alcohol.
See www.drugs.ie for more informaition.
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4
Gambling
Poker and card-game websites use aggressive marketing techniques
such as pop-up windows, inviting people to try them for free. What
is advertised as fun can lead to debt and broken relationships. It is
an addiction that impacts on women as much as men. Gambling
can be a fun and sociable pasttime or a destructive addiction. It
depends on your relationship with gambling. Things to remember:
HEALTH RISKS
• Set a limit on the amount of money you are going to gamble.
Do not exceed this.
• Set a limit on the amount of time you are going to play. Do not
exceed this.
• Don’t let gambling affect your relationships
• Gambling will not provide you with a steady income. If you
need money look for a job.
• Never gamble alone.
• Don’t be fooled by the adverts. Yes – people can win, and win
big. But most do not.
Pornography
Whilst there is evidence to show that the use of sexually explicit
material can compliment or enhance a couple’s relationship, this
is dependent on the nature of the material. There is a difference
between pornography and erotica. The problem with pornography
is that its emphasis is not on erotic and equal pleasure. Rather it
gives a false portrayal of sexual relationships with its focus on:
‘culturally accepted beauty standards, the idea of the constant sexual
availability and insatiable sexual appetites of men and women, the
excitement of sexual novelty, and sex outside of a primary romantic
relationship. It rarely includes affection, intimate relationships,
expressions of love […] the focus on sexual penetration is so pervasive
that caressing, kissing, or cuddling are minimized or eliminated.’ – Ana
J. Bridges, Pornography’s Effects on Interpersonal Relationships 11
Much pornography also emphasises and normalises male
dominance and aggression. Men who watch pornography can
become desensitized to the needs, feelings and opinions of women.
They can become isolated from genuine friendships (sexual and
non-sexual) with other students. This can impact on relationships
and lead to dangerous behaviour including sexual assault.
On a positive note some people do enjoy what is termed “femme
pornography” with its emphasis on ‘slower, sensual sexual pleasures
and relationships’. This is something they can share with a partner or
enjoy by themselves without the dangers of adopting a risky lifestyle12.
And finally, there is a video to watch and discuss with your male
and female friends. It is from America but the issues are very
relevant to students in Ireland. Project Unspoken: I am tired of the
silence can be watched at: http://t.co/BxSqslqBa1
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4
NEW WAYS OF
THINKING
Benefits of Diversity
NEW WAYS OF THINKING
On campus you will meet people who have different life
experiences and expectations. These can be shaped by an
individual’s gender, age, body shape, sexuality, ethnicity, faith, by
whether they are overseas students or from other parts of Ireland,
and many more factors.
Be open to engaging with people from different backgrounds. You
may be surprised at what you learn.
Remember you too have important differences that define you
positively as an individual. Be proud to share your experiences and
background with others.
Engaging with others will help you build up new support networks,
examine and share your own identity and grow more confident
about your place in the world.
Changing Relationships
It can happen that some students coming into third level have
friends and family who engage with the world in a negative way;
most commonly through using diversity as the butt of cruel
humour, exclusion and bullying. Sadly, not all students and staff
in third level institutions are immune to such behaviour. It is all
too easy for new students to simply stumble into friendships that
replicate those that shaped their life before entering third level
education.
46
The difficulty with prejudice is that by holding on to detrimental
views of other people you will not be able to express the pride
of your own identity as fully and as positively as it deserves. In
addition prejudice will block you from accessing other people’s
knowledge, networks and experience; prejudice will stunt your
ability to grow intellectually and emotionally.
Don’t Be A Bystander to Bullying
Bullying can happen anywhere to anyone.
One of the most common forms of bullying in NUI Galway is the
use of unwanted sexual contact – either verbal and/or physical – by
drunken men against women. Half of all female students in NUI
Galway have experienced this form of bullying.
Other common forms of bullying include:
• the spread of malicious gossip through social networking
• the pressurizing, isolating or laughing at people who don’t drink
alcohol
• verbally or physically attacking people because of their faith,
sexuality, ethnicity or disability
If you witness or know about bullying that is going on then you
have to choose whether to be part of the bullying problem or a
part of the solution to bullying.
47
5
Being part of the problem includes:
• Joining in with the bullying, laughing at the victim, or making
jokes afterwards on social media, text messages etc.
NEW WAYS OF THINKING
• Give silent approval to the bully by looking on and doing
nothing. Bystanders can act in different ways when they see or
know about bullying
Being part of the solution includes:
• Expressing disapproval of the bullying
• Expressing support for the victim
• Finding help. This can mean speaking to the person in charge of
the place where the bullying is taking place – the bus driver, the
bar manager, the lecturer.
• Making a formal complaint to NUI Galway or to the Gardaí
• If possible to help remove the victim from the bully
The Australian Human Rights Commission also gives the following
advice on how to stop bullying Supportive bystanders:
Just as we have human rights we also have responsibilities to
respect and protect the rights of others. A supportive bystander
will take action to protect the rights of others.
A supportive bystander will use words and/or actions that can help
someone who is being bullied.
If bystanders are confident to take safe and effective action to
support victims then there is a greater possibility that bullying can
stop and the person who is bullied can recover.
48
People respect those that stand up for others who are bullied but
being a supportive bystander can be tough. Sometimes it is not
easy to work out how to help safely because bullying happens in
different ways and places such as online, at work or school.
There is no one size fits all approach to being a supportive
bystander. For supportive bystanders to take safe and effective
action here are some suggestions:
• Make it clear to your friends that you won’t be involved in
bullying behaviour
• Never stand by and watch or encourage bullying behaviour
• Do not harass, tease or spread gossip about others, this includes
on social networking sites like Facebook
• Never forward on or respond to messages or photos that may
be offensive or upsetting
• Support the person who is being bullied to ask for help e.g. go
with them to a place they can get help or provide them with
information about where to go for help
• Report it to someone in authority or someone you trust e.g.
to a lecturer, to one of the support services, to the Students’
Union Welfare Officer; at work to a manager; if the bullying
is serious, report it to the police; if the bullying occurs on
Facebook, report it to Facebook.
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5
Family problems
NEW WAYS OF THINKING
Refusing to repeat negative behaviour will not only be of great
benefit to you, but also to other students and, equally importantly,
to any friends and family members who do have a negative view of
people different from them.
We all have the capacity to develop and grow as we go through
life. Some of that change comes from watching our family and
friends go through new experiences. You may be frustrated at the
prejudice of your intimate circle, but remember that by supporting
your going into third level education they have already expressed
an understanding that you will be exposed to new ideas. Be
confident about these new experiences and ideas. In time your
family and friends will stop expecting you to enjoy or tolerate their
prejudices; they may even change their own opinions. Equally, in
time you may come to see beyond the negative side of your closest
family and friends, and learn to appreciate and respect the positive
strengths and beliefs.
‘My advice? Remember to talk to
your family about your news, the good
stuff and the worries. They’ll always
look out for you.’ – Graham
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Encountering Prejudice on Campus
Remember prejudice causes real damage. It impacts on the mental
health of those being subjected to abuse; it creates the culture and
justification for verbal, physical and sexual violence to happen. Do
not condone it.
If you do find yourself in the company of students who use diversity
as the butt of cruel humour, exclusion and bullying, there are a
number of things you can do. If you feel comfortable, speak out. It
could be that there are others in the company that feel as you do. If
you don’t feel comfortable talking then you can still challenge people
by walking away. Take your friendship and invest it in more positive
relationships. They are not hard to find: everywhere you look on
campus there is potential for new friendships.
Anti-social behaviour breaches the NUI
Galway Student Code of Conduct. If you
are subject to harassment you can make
a complaint. For more information, see
NUI Galway’s Anti-Bullying Policy:
http://www.nuigalway.ie/equality/
documents/AntiBullyStudents.pdf
Oh yeah, and for those students who still haven’t worked out
when exactly to use the word gay, check out Ash Beckham at
Ignite Boulder 20 at http://t.co/b0VavOT3wk
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5
Am I Gay, Lesbian or Bisexual?
NEW WAYS OF THINKING
All sexual relationships are enhanced by love, trust and emotional
support. All sexual relationships also require partners to practise
safe sex. However, it can be confusing and stressful if you believe
you may be gay, lesbian or bisexual. Ask yourself the following
questions:
• Do you have frequent sexual fantasies about persons of the
same sex? (Straight people also have same sex fantasies. It’s a
question of what’s the most frequent.)
• Do you feel more emotionally connected to persons of the
same sex?
• Are you more attracted to persons of the same sex?
Don’t worry if you do not have a definite answer. Sexual
orientation can develop incrementally. It’s okay to experiment as
long as a you remember safe sex. Trust your instincts and you’ll
eventually know what your sexual orientation is.
For information and support for young gay, lesbian, bisexual and
transgender people in Ireland, check out: www.belongto.org
NUI Galway also has a great society for gay, lesbian, bisexual and
transgender people of all ages, GiGSoc. See
http://www.socs.nuigalway.ie/society_profiles/view/75
Twitter version: http://t.co/it0TnELyYo
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POSITIVE
HEALTH AND
WELLBEING
POSITIVE HEALTH AND WELLBEING
Having discussed some of the risks to health and wellbeing, now it
is time to look at the positive things students can do for themselves
and for their friends. The positives could be summarised as follows:
try new things, meet new people, enjoy your food! But one
sentence does not do justice to the fun and creativity that is part of
a positive lifestyle. So here is a slightly longer version:
Try New Things
Try out a sport club, society or CKI’s ALIVE community
volunteering. They are all great ways of meeting friends, improving
your self esteem – and look great on a CV. For more see:
Societies: www.socs.nuigalway.ie
Clubs: www.clubs.nuigalway.ie
Community Knowledge Initiative (CKI):
www.nuigalwaycki.ie
Other things to check out include:
The Arts and Theatre Office which runs exhibitions, art
classes and the Múscailt spring festival; Check out:
www.nuigalway.ie/arts_office
NUI Galway Kingfisher Club A great venue for socializing
and fitness. Its facilities include: 25 metre, 6 lane swimming pool;
saunas & steam room; state of the art, 130 piece Lifefitness gym
facility; café; meeting room; squash, racketball and basketball courts
and much more. See www.kingfisherclub.com/nuigalway.html
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Volunteering
A great way to meet people is by volunteering. volunteering has
benefits on both a personal and a community level.
On a personal level
Volunteering has a positive effect on six aspects of personal wellbeing: happiness, life satisfaction, self-esteem, sense of control over
life, physical health, and mental health.13
Benefits include
• Greater life satisfaction and lower rates of depression.
• Volunteer now to prevent problems in the future.
• Volunteers live longer.
• Volunteers have lower rates of heart disease.
• Volunteers have less stress.
• Volunteers have higher levels of oxytocin and dopamine.
• Volunteering gives you the ‘helper’s high’ (endorphins).
• Volunteering enhances the immune system.
• Volunteering makes you more interesting and adds to your
identity.
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57
POSITIVE HEALTH AND WELLBEING
On a community level
Communities with high levels of volunteerism tend to have
healthier residents, better academic test scores, and lower crime
rates than those that don’t.14
• More people had better health in communities with high levels
of volunteerism.
• More people in communities with strong volunteerism said
they’re “very satisfied” with their lives.
• Communities with lots of volunteer activity had fewer burglaries.
• Students in areas with high levels of volunteerism performed
better academically.
Volunteering is like being in a health club that is free to join!
Opportunities for volunteering include:
Health Connect Volunteering: The Health Connect initiative,
is a health promotion outreach programme for students. It involves
student volunteers in providing non-judgmental, up to date,
student-centred information about sexual health, alcohol and other
drugs, mental health, nutrition, physical activity and safety.
CKI ALIVE Volunteering: A Learning Initiative and the
Volunteering Experience (ALIVE Programme) was established
in 2003 by NUI Galway to harness, acknowledge and support
the contribution that its students make by volunteering. The
programme draws on a strong tradition of student engagement
both on and off campus and assists students who wish to
actively volunteer while developing tangible and transferable skills
alongside practical volunteering experiences. Over 300 non58
governmental organisations support the programme and enable
the student volunteers to act as bridge-builders between the
University and civil society.
Of course meeting new people can lead to more than
friendships… So a few things to consider:
Dating
If you are interested in dating, go for it. However, remember you still
have studies and exams to do. Here are some things to consider:
• Don’t date your flat mate. If you break up, you’ll be stuck
with that person until the end of the lease and it could get
awkward.
• Don’t cheat on them. If you don’t want to be exclusive,
be open and tell the person you don’t want an exclusive
relationship. But then don’t expect exclusivity from them either.
• Avoid drama. If the relationship is getting too complicated or
stressful, get out before it affects your grades and other aspects
of your life.
• Have fun! Enjoy hanging out with lots of people and don’t rush
into anything.
6
59
POSITIVE HEALTH AND WELLBEING
Healthy Sex
Many people think that sexual health means not getting (or
giving anyone else) a sexually transmitted infection, or avoiding
unwanted pregnancy. But it is much more than that. It involves
respecting ourselves and others, and developing a sexual self that
has boundaries, openness, and pleasure. Not everyone is sexually
active, but sexuality is part of being human, and everyone must
decide what is right for them, according to their values.
If you meet someone that sends the hormones soaring, there may
be a few things you want to consider first.
• Have you been drinking? Are you really capable of making
decisions that you won’t regret in the morning?
• Will you be cheating? If you already have a
boyfriend/girlfriend, ask yourself if this one night
of hooking up is worth risking a good thing.
• Do you know this person? Are you
sure they don’t have a girlfriend/boyfriend?
If so, do you really want to get involved
with a cheater? Is this person safe?
• What are your expectations? Do you
have any expectations around developing a
relationship or do you both understand this is just a one-night stand?
• Think about your reputation. Do you care if people know
you do one-nighters? Will that change the way you look at
yourself? Try to think beyond the weekend!
• Sexually Transmitted Infections (STIs). What is the chance
of you getting an STI? Remember, when you sleep with someone,
you sleep with everyone else that he/she has slept with.
60
• Are you prepared to protect yourself against pregnancy and
STIs? Do you have condoms and another means of birth control?
Be careful – condoms do not prevent all STIs, and are not 100%
effective in preventing pregnancy.
An article you might find interesting “Hooking-Up” Can Unhinge You
can be read at: http://t.co/C4C1QeaGs8
Videos to check out:
Demystifying a Sexual Health Check-up – Video
http://services.su.nuigalway.ie/explore_projects/project/32/
public-health-education-videos-evaluation-of-the-dramatisationof-a-sexual-health-checkup/
How to put on a condom: http://t.co/yTNetLXYTD
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61
POSITIVE HEALTH AND WELLBEING
Enjoy Food
Food is fun. Not only does it give you energy but it tastes great and
is wonderful for sharing with friends and helping everybody relax.
A healthy diet costs very little, is stress free and is very simple.
Make sure you eat a good balance of food types.
• The best foods are the ones nearest to their natural state.
• Make sure there are different colours of food on your plate.
• Enjoy cooking your own food.
• When you are hungry, eat.
• When you are full, stop.
• As long as you are getting adequate exercise your body will
pretty much look after itself.
• It’s that easy.
Remember cooking is not a time-waster: it is a valuable time-giver. It
gives your brain much needed time off from study. Cooking allows
you to have control over what you eat. It is cheaper than eating out or
ordering takeout meals. The finished product is something you can share
with friends. It is a skill that will aid and comfort you throughout your life.
The Student Services Health Promotion website has a great
collection of recipes, provided by Kate’s Cookery School:
http://www.nuigalway.ie/student_services/health_promotion/
recipes.html
For more on cooking check out: startcooking.com
Brain food can be very easy to
make: scrambled egg and toast or
chopped fruit and natural yogurt.
6
POSITIVE HEALTH AND WELLBEING
Looking After Your Friends
If your friend seems out of sorts, don’t be afraid to ask them if they
are okay. Just knowing that somebody cares enough to ask, can
really help someone having an emotional time.
Things that indicate your friend is having a difficult time can
include them: being tense, irritable, sad/miserable/tearful; behaving
erratically; being changeable in mood, panicky, withdrawn or very
quiet; not being able to concentrate; using alcohol or other drugs
to cope with problems; being agitated, very loud/disinhibited;
talking incoherently; seeming dulled.
You may also notice a change in your friend’s appearance, such as
significant weight loss or gain. They may stop socialising, stop caring
about their looks or personal hygiene, or stay in bed all day.
• Trust your instincts. Talk to your friend. Don’t wait until things
have escalated to a dangerous level. It’s almost always easier to
address a health-related problem in its early stages. The benefits
include open and honest communication and the chance to get
help should a problem indeed exist.
• Let them know that you are concerned about them and why.
Say something like:
“I’m worried about you because you haven’t been yourself lately,
and I want to help.”
Or “Tell me about what’s worrying you.”
• Listen carefully, sensitively, and without judgement. Accept
expression of feelings.
• Empathise. Communicate understanding. Be prepared for
defensiveness or denial. They may even try to turn the focus on
64
you. It takes a lot of courage for someone to admit that they
need help.
• Be tolerant and understanding. In some cultures, seeking help
is seen as weak or shameful or may be frowned upon. Some
behaviour may be the way that the person attempts to cope
with life’s stress or tries to create some semblance of order
in their lives, and so they may initially feel threatened by your
concern.
Confidentiality is very important when supporting a friend.
However if you are worried your friend may be thinking about
self harm or is at risk, you should suggest that they accompany
you to one of the following student services where they can get
immediate help:
Student Health Unit, Áras na Mac Léinn
http://www.nuigalway.ie/student_services/health_unit/
Chaplaincy Service
St. Declans, 6 Distillery Road
www.nuigalway.ie/student_services/chaplains
Tel. 091 495055
E-mail: chaplains@nuigalway.ie
Counselling Service
http://www.nuigalway.ie/student_services/counsellors/index.html
Tel. 492484 or 087-6644299
E-mail: counselling@nuigalway.ie
There is a simple video on how to talk about mental health issues.
It is called 5 tips on how to start a conversation about mental
health and can be seen at: http://t.co/9e1tokuuuM
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6
MIND, BODY
AND SOUL
MIND BODY AND SOUL
Throughout the year Student Services Health Promotion
runs a number of programmes that will help you de-stress and
boost your confidence and resilience, or make some positive
lifestyle changes. There is a new Mind, Body & Soul Programme
every semester, and the Exam De-stress Programme is offered at
exam time. The programmes are subsidized so the price is kept
low – some are even free. For times and dates and prices of the
current programme, keep an eye on the Health Promotion Service
website. Alternatively e-mail Cindy at cindy.dring@nuigalway.ie or
just drop in to Áras Ní the Wellness Centre to pick up a brochure.
There are many other relaxation techniques and therapies available
– keep an eye out for them. There is a useful one-minute and
five-minute relaxation audio file that you can download from the
Student Counselling Service website:
http://www.nuigalway.ie/student_services/counsellors/ self_help_fact_sheets/relaxation_audio_files.html
But of course there is plenty of things you can be doing as well.
So to finish this booklet here are tips covering three subjects:
Resilience, Energy Boosters and Celebration.
Resilience
• Mental health is something we all have and it is something we
should take steps to protect in the same way we guard our
physical health. We need resilience for life’s ups and downs:
• Have courage to be imperfect: Try to aim for ‘not bad at all’ or
‘really quite good’ instead of ‘perfect’.
• Take time for yourself. Allow yourself time to do things that you
enjoy. If you create boundaries around your time, and stick to
them, others will respect them.
• Sign up for that course, join that club. Getting involved in
community activities can create skills and boost your physical
and mental wellbeing.
• Be active every day in as many ways as you can. Being physically
healthy is an important foundation for your resilience. See www.
getactiveireland.ie
• Spend time with people who make you feel good. Having
supportive relationships is a key factor in resilience. Good
friendships are as important as romantic and family relationships.
• Laugh out loud each day. Laughing reduces stress levels, so look
for opportunities to introduce some humour into your day.
• Get your ZZZZZs. You will feel more resilient and able to
handle the stresses of the day when you’ve had a good night’s
sleep. Go to bed earlier and learn some tips on how to improve
the quality of your sleep.
• It’s all about team work! Tackle difficult questions first, learn to
ask for help and accept all offers.
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7
MIND BODY AND SOUL
• Remember, “this too shall pass”. Keep things in perspective.
Avoid being overly about things. Try and focus on the things you
can control.
• Talk out your troubles. If you let friends and family know when
times are tough, they may be able to provide a lot of support.
This could include listening, advice or providing practical
support. Sometimes you may need to talk to a professional. For
more info see: http://www.mentalhealthireland.ie/projects-aactivities/building-resilience-together-project.html
Energy Boosters
There are plenty of drinks, vitamin supplements, snack bars etc.
that promote themselves as energy boosters. They cost money
and rarely work or if they do, it is only a short-term solution, often
with a negative side-effects like palpitations and jitteriness. Here
are some very cheap things that do work and cause you no harm:
• Control stress. Stress-induced emotions consume huge
amounts of energy. Talking with a friend or relative, joining a
support group, or seeing a counsellor can all help diffuse stress.
Relaxation therapies like meditation, self-hypnosis, yoga, and tai
chi are also effective tools for reducing stress.
• Lighten your load. One of the main reasons for fatigue is
overwork. Overwork can include professional, family, and social
obligations. Try to streamline your list of “must-do” activities.
Set your priorities in terms of the most important tasks. Pare
down those that are less important. Consider asking for extra
help, if necessary.
• Exercise. Exercise almost guarantees that you’ll sleep more
soundly. It also gives your cells more energy to burn and
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circulates oxygen. Exercising causes your body to release
epinephrine and norepinephrine, stress hormones that in
modest amounts can make you feel energized. Even a brisk walk
is a good start.
• Avoid smoking. You know smoking threatens your health. But
you may not know that smoking actually siphons off your energy
by causing insomnia. The nicotine in tobacco is a stimulant, so
it speeds the heart rate, raises blood pressure, and stimulates
brain-wave activity associated with wakefulness, making it harder
to fall asleep. And once you do fall asleep, its addictive power
can kick in and awaken you with cravings.
• Eat for energy. Better to eat small meals and snacks every
few hours than three large meals a day. This approach can
reduce your perception of fatigue because your brain needs a
steady supply of nutrients.
• Only use caffeine to your advantage. Having a cup of coffee
can help sharpen your mind. But to get the energizing effects
of caffeine, you have to use it judiciously. It can cause insomnia,
especially when consumed in large amounts or after 2 p.m.
• Limit alcohol. One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. The
sedative effect of alcohol is especially strong at midday. Similarly,
avoid a five o’clock cocktail if you want to have energy in the
evening. If you’re going to drink, keep it low-risk, and at a time
when you don’t mind having your energy wind down.
• Drink water. What’s the only nutrient that has been shown to
enhance performance for all but the most demanding endurance
activities? It’s not some pricey sports drink. It’s water. If your body
is short of fluids, one of the first signs is a feeling of fatigue.15
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7
MIND BODY AND SOUL
Celebrations
Celebrating is good for your head and your heart. There are small
celebrations and big celebrations. The small ones are the little
rewards you give yourself after getting a block of study done or
finish an assignment. Be proud of what you have done. Tweet it.
Then treat yourself to a walk by the canal or a chat with a friend.
Once a week or so have a slightly bigger celebration. Galway is a
city with so much to do and you will always bump into somebody
when you are doing it. There are plenty of fun things at very little
cost. Here are a few suggestions:
• Walk up and down Shop Street, checking out all the talent
• Visit the market by Saint Nicholas Cathedral on a Saturday to
soak up all the lovely sounds, smells and colours.
• Walk the prom, and don’t forget to kick the wall.
• Scare the hell out of yourself by diving from the top of the
Blackrock diving tower (although to avoid hypothermia it might
be a good idea to wear a wetsuit!).
• Join all the dog walkers and joggers in Dangan for a
constitutional walk or visit one of the many parks in and around
Galway such as Salthill Park, Eyre Square, Terryland Forest Park,
Barna Woods… (But remember to scoop the poop if your dog
is responsible for it)
• Have an impromptu game of football in one of the above parks
or in the college.
• Go to some of the many free events in Galway City Museum,
Galway Arts Centre and Galway City Library.
72
Other good Galway past-times may be a little bit more expensive
(which wouldn’t be hard seeing as all of the above are completely
free!) but are still well worth it:
• People-watching from one of our many outdoor cafes. The cafes
lining the sides of Shop Street and High Street and the one at
the back of the Born Shopping Centre are just some that spring
to mind.
• Go to the cinema, and keep an eye out for the Galway Film
Society films on Sundays and free/very cheap NUI Galway films
during the week (check www.socs.nuigalway.ie for details)
• Check out what’s happening in the Town Hall Theatre. They
have a fantastic line-up of music, comedy, dance, and theatrical
productions.
• Pay a visit to the Aquarium in Salthill, to see all kinds of weird
and wonderful fish and other sea life.
• Dust off your cúpla focal. Club Áras na nGael on Dominic Street
has something on almost every night, from sean-nós and Breton
dancing to world fusion and trad music. Wednesday night is
Learner’s Night, and all are welcome, even if you don’t have a
word of Irish.
• Browse some of the charity shops in Galway. Whether it’s
food,clothes, books or knick-knacks that take your fancy, they’re
pretty much all here. Could end up being very expensive if
you’re an impulse buyer though. You have been warned…
• Hit one of the amusement arcades in the Headford Road
Shopping Centre, City Limits in Oranmore or Seapoint in
Salthill. You can play Qasar, bowling, bingo car racing and
dancing games. Just be careful not to end up spending all your
money on the slot machines.
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7
MIND BODY AND SOUL
• Play pool or snooker in the snooker hall on Eglinton Street.
Being good at pool isn’t necessarily a sign of a misspent youth,
you know. Pool tables and Foosball can also be found in The
Hub Café in Aras na Mac Leinn.
• Spend money. All that money you saved after you quit dieting
and smoking and cut down on the drinking and gambling can be
used for even bigger treats. Galway city is the gateway to some
of the most incredible scenery and history in Ireland. Take a
weekend off and go visit the Burren, Aran Islands, Inish Boffin,
Athenry, Oughterard...
Enjoy!
About the Author
Rab Fulton is an author, storyteller and performer. For more on
his work see: http://rabfultonstories.weebly.com/
Cindy Dring is the Health Promotion Coordinator, Student
Services, NUI Galway.
Additional material by Ciara Ford.
Design by Shannon Reeves.
Notes
1. Friendship has many other benefits. For more check out the Mayo Clinic
article at: http://www.mayoclinic.com/health/friendships/MH00125
2. ‘One third of smokers sabotage friends who want to quit’ in thejournal.ie
See: http://t.co/13CSQZwLAz
3. Ballantyne, C. ‘What is third-hand smoke? Is it hazardous?’ in
www.scientificamerican.com See: http://t.co/EbVikhrZSg
4. MacNeela, P., Dring, C., Van Lente, E., Dring, J. & McCaffrey, J. (2012) Health
and Wellbeing of NUI Galway Undergraduate Students: The Student Lifestyle
Survey. NUI Galway Student Services.
5. For more info see: alcoholireland.ie/alcohol-facts/men-and-alcohol
6. ‘Why Drinking Alcohol Is Linked to Breast Cancer’ in www.sciencedaily.com
See: http://t.co/dz1En4uk3t
7. For more on Alcohol and Sexual Violence see:
www.rcni.ie/uploads/RCNI-FS04.pdf
8. For more facts on rape in Ireland see: www.rcni.ie/facts.aspx
9. For more on the Dáil na nÓg Body Image Survey see:
http://cdn.thejournal.ie/media/2012/10/dcya_bodyimage_final_01-1.pdf
10.University of Alberta Health Centre: Food, Weight & Body Image
See: http://t.co/c1Tbf6f65K
11. http://www.socialcostsofpornography.com/
Bridges_Pornographys_Effect_on_Interpersonal_Relationships.pdf
12.Ana J. Bridges, Pornography’s Effects on Interpersonal Relationships
See: http://t.co/RpWZnXNsZ8v
13Thoits, PA & Hewitt, LN (2001) J Health Soc Behav. Jun; 42(2): 115-31.
14.Whiteley, P. “Civic Renewal and Participation in Britain.” News release,
Economic and Social Research Council.
15.Boosting Your Energy by www.health.harvard.edu See: http://t.co/rqdr3MsfP2
75
7
Where to go for support,
advice & information...
Healthy Living
To see a nurse or doctor, go to the Health
Unit in Áras na Mac Léinn (091– 492604)
For information or advice on general health
issues, contact Health Promotion Officer &
Wellness Centre (091– 492048/091– 494221)
Healthy Eating, Mental Wellbeing, Alcohol & Drugs,
Stopping Smoking, Exercise, Sexual Health.
PERSONAL & EMOTIONAL
Counselling: 5 Distillery Rd, 091– 492484
Chaplaincy: 6 Distillery Rd, 091– 495055
Health Unit Áras na Mac Léinn:
091– 492604
Health Promotion Officer
in Áras Ní Éimhigh: 091– 492048
…for support with a wide range of personal
Issues e.g. Depression, Anxiety, Eating Disorders,
Bullying, Relationships, Sexuality, Assertiveness,
Addiction, Homesickness, Loneliness...
PRACTICAL ISSUES
Student’s Union: Representing the rights
of students. Contact them for any issue or
concern. Áras na Mac Léinn, 1st floor
Accommodation Office: 091– 492364
Fees Office: 091– 492386
Disability Office: 091– 492813
Mature Students Officer: 091– 492695
Student Information Desk (SID):
091– 495999 Admissions, Registration, Exams,
Forms etc.
Overseas Students: Can go to the
International Office, 7 Distillery Road, 091– 49527.
Legal Issues: for free legal advice contact
FLAC society, E-mail: nuigflac@gmail.com.
Bullying/Harassment Issues: Contact
Students’ Union’s Equality Officer
091– 524810, E-mail: su.equality@nuigalway.ie
INTERESTS & ACTIVITIES
Whether you’re looking for individual or
social activities, NUI Galway has got it all...
Societies: www.socs.nuigalway.ie
Clubs: www.clubs.nuigalway.ie
Volunteering: www.nuigalwaycki.ie
Gym & Pool Kingfisher: 091– 570800
Student Newspaper: www.sin.ie
Student Radio: www.flirtfm.ie
Arts Office: 091– 493766/091– 4935098
ACADEMIC & CAREER MATTERS
Head of relevant College, School or Dept.
Career Developent Centre: 091– 493589
Counselling: 091492484
Health Promotion Coordinator &
Wellness Centre 091– 492048/091– 494221
...for Exam & Study Tips, Course & Career
Choices, Dealing with Stress/Anxiety, Goal
Setting & Time Management
First years
Don’t forget you can ask your peer mentor
whatever you need to know about college life!
Not sure who you
need to talk to?
Then just call or pop into us at Student
Services (091– 492364) in Áras Uí Chathail
http://www.nuigalway.ie/ student_services/