SchoolFinder Group
“Stop Stress. Achieve Success.”
January 2012
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success” Presentation 2012
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SchoolFinder Group
Sandie Matheson - Educator
Sandie Matheson is an educator with 20 years of diverse experience as a
teacher, professional tutor, guidance counsellor and career counsellor.
Sandie’s career path has included working in Saskatchewan and Manitoba in
both the private and public school systems.
Now based out of Saskatoon, it is Sandie’s passion to assist high school
students with career planning, scholarship applications and university
advisement. Sandie holds a Bachelor of Education degree from the University
of Saskatchewan, and has studied post-graduate courses in counselling and
adolescent psychology.
Note: The material in this presentation is provided as general information only and is not intended
to provide specific medical and health advice for any individual and should not be relied upon in
that regard.
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success” Presentation 2012
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SchoolFinder Group
Overview - Steps to School Application Success
1. Transition from high school to university or college
2. Good stress vs. Bad stress
3. Symptoms and sources of stress in your daily life
4. Tips on how to cope with stress
5. How to plan your academic future and reduce stress
6. Starting university and student experiences with stress management
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success” Presentation 2012
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1. Transition from High School to University or College
“You’re standing in the right direction,
all you have to do is walk.”
~ Buddha
This philosophy can take you far during
your first year of university or college
and beyond.
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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1. Transition from High School to University or College Preparation
• An early factor in a successful university or college career is making a smooth
transition from high school to post secondary.
• Recall how you felt on the first day of kindergarten or grade nine.
• Getting used to a new place takes time.
• If you take the time to think about some of the environmental, academic and
personal changes that you’ll encounter as a university/college student, you’re already
off to a good start!
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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1. Transition from High School to University or College “Food for Thought”: Your First Year
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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1. Transition from High School to University or College “Food for Thought”: Your First Year
• Adapting to Your New Environment: Adapting to the university/college environment
takes time, whether you are living on campus or at home. You may go through ups
and downs, especially in the first few months.
• Academic Transition: Academics at university/college are very different from high
school. Expect the work load to be heavier on study and reading time.
• Personal Growth: As you meet new people, have different experiences and learn
about yourself and the world, you will find relationships and friendships will begin to
change.
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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1. Transitioning from High School to University or College
The biggest difference between high school and the post secondary level is that YOU are now
RESPONSIBLE for YOUR success.
• Professors don’t always know everyone by name or notice if you are absent, no one may notice;
no attendance is taken.
• You have to develop an internal system of reward: short and long term goals and rewards for the
motivation to work hard.
• University/college course work, the workload and schedule will be challenging; grading and the
examination process might also be very different.
• You were likely the top of your class in secondary school; you will now be surrounded by
students who were also at the top of their class; not all of you will be the top of your class in
university/college.
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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1. Transitioning from High School to University or College –
Time Commitments
Source: http://www.math.uwaterloo.ca/~sdalessi/TransitionTalk.pdf
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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2. Good Stress vs. Bad Stress
Good Stress
• A certain amount of stress can actually be beneficial.
• Sometimes it gives us that little push (adrenaline) to study harder or accomplish
tasks more quickly.
Bad Stress
• Feeling over stressed is often a combination of having too many stressors in
your life and too few coping resources.
• Some stress is situational, such as during exams you may feel more pressure
and anxiety, but for most students this will pass.
• Chronic stress can affect you physically, mentally and emotionally, having a
negative impact on relationships, school or job performance.
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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3. Symptoms and Sources of Stress in Daily Life
Many students experience culture shock in their first year of university or
college due to changes in:
• Academic setting
• Living conditions
• Expectations
• Friendships and relationships
Some signs, however, that stress has gone too far include emotional distress,
sleep disturbances, difficulty concentrating and even changes in eating
patterns.
© 2011 EDge Interactive - SchoolFinder.com / “School Application Strategies” Presentation 2012
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3. Symptoms and Sources of Stress in Daily Life - Anxiety
• Anxiety is a feeling of nervousness and worry that is a lot like fear.
• It is a typical reaction to stress and can sometimes even be helpful in adapting to such
situations.
• High levels of arousal aren't really helpful when it comes to the student lifestyle.
© 2011 EDge Interactive - SchoolFinder.com / “School Application Strategies” Presentation 2012
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3. Symptoms and Sources of Stress in Daily Life - Depression
• As a student, you face a lot of challenges and decisions that will ultimately impact
your future.
• It is important to understand that being occasionally blue and being depressed are
two very different things.
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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3. Symptoms and Sources of Stress in Daily Life – Signs and
Symptoms of Depression
• Depressed mood generally consisting of feelings of hopelessness and sadness
• Lost interest in activities you once enjoyed
• Difficulty sleeping
• Inability to think clearly
• Change in weight and changes in eating patterns
• You become restless or easily agitated
• Changes in sleeping patterns
• Tired even after a sufficient period of sleep
• Decreased self-esteem
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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3. Symptoms and Sources of Stress in Daily Life – What to Do
Your first step should be finding a mental health care provider. This person could be
your family doctor or a counsellor. These professionals are trained to help you
determine what options you have.
Here are some other mental health care providers for you to consider:
• University Counsellor
• University Doctor
• Family Therapist
• Mental Health Counsellor
• Religious Leader/Guide
• Psychiatrist or Psychologist
• Social Worker
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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4. Tips on Coping with Stress – Time Management
Write things down.
• Write everything down. Account for the time needed to plan and organize group
projects; interviews; etc.
• Make a note to yourself of times when activities in your personal life--visiting
relatives, brief vacations, etc.--are going to infringe on your time for academic
projects.
Plan ahead.
• Consulting your list of "things to do," work with a monthly schedule.
• Be sure to take into consideration how long it takes you to do certain specific projects
(e.g., each major essay might take you two weeks: one week of researching and one
week of writing).
• Use some kind of monthly planner to keep track of things.
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success” Presentation 2012
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4. Tips on Coping with Stress – Time Management
Work with a realistic schedule.
1. Your best times for accomplishing certain tasks
2. Your sleep and eating patterns
3. Your best times for exercise and other kinds of recreation
4. Set priorities
5.Jot down on an index card the things that you feel you should accomplish the next day. Look
your list over carefully and star (*) only those items which you feel that you absolutely have to
get done on the following day
6. Use a time management checklist to set priorities
Build flexibility into your schedule.
• Students may also find the schedules that they put together for themselves impossibly difficult
to follow if they make them too rigid.
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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4. Tips on Coping with Stress – Time Management - Scheduling
• Find the study environment that’s best for you.
• Try to develop a study routine (i.e. regular study times for each of your subjects).
• Break large assignments (e.g., writing essays) into small and very specific tasks (e.g.,
developing outlines, writing introductions, etc.).
• Build regular breaks into your study periods. Most people can concentrate on material
for about 25 minutes at a time.
• Allow time for review. At the end of each study session, take a 5 minute break and then
do an active 5 to 10 minute review of the material that you've already covered.
• Watch out for procrastination! Procrastination is a habit that, once formed, can be very
difficult to break.
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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4. Tips on Coping with Stress – More Tips and Techniques
• Take a few moments to remove yourself from whatever it is that is causing you stress.
• Try some relaxation techniques such as yoga, meditation, deep muscle relaxation.
• Do not hesitate to call, text, or connect with a friend or family member if you need to
talk to need help. It is OK to ask for help or to “vent”.
• Complete one task at a time. As a student you may have a lot going on at one time,
but try to move from one completed task to the next.
• Use positive self-talk. Be your own best friend. We all work better with praise and
encouragement.
• Schedule time for activities you enjoy. Set aside planned time for your interests or
hobbies.
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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5. How to Plan Your Academic Future and Achieve Success
Several initiatives are in place at universities to help ease the transition
including:
• University preparation
• Workshops on study skills, exam preparation, time management, technology
• Academic Policies
• Awarding credit for AP & IB courses
• Career and aptitude tests
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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5. How to Plan Your Academic Future and Achieve Success
Surviving Post-Secondary Education
• Attendance!
• Effective study skills
• Hard work
• A positive and healthy attitude
• Lead a balanced lifestyle
Coping Strategies
• Study something you enjoy and you are good at!
• Go to university with an open mind
• Don’t go to university with high school expectations!
• Enjoy the independence and freedoms!
• Visualize success
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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5. How to Plan Your Academic Future and Achieve Success
• Personal Interests: What interests you? What do you like to do when you are not in
class? What issues are you passionate about?
• Academic Interests: Which subjects do you enjoy most? What do you most want to
learn? Would you like to research a particular topic in depth?
• Career or Academic Goals: What do you see yourself doing after you finish your
degree or diploma?
• Work Values: What motivates you to do your best or to take action? What makes you
advocate for a cause or point of view?
• Skills and Characteristics: What are your strongest skills? Which skills would you like
to learn? Which ones do you want to enhance?
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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5. How to Plan Your Academic Future and Achieve Success
Learn About Yourself
The first step when looking for your dream job is to learn as much about yourself as
possible. This means exploring your values, skills, interests, and personality. Knowing
more about yourself will help you find the focus you need to reach your goals. A career
counsellor can help you work through assessing yourself.
3-Step Career Quiz - http://www.schoolfinder.com/careers/3step1.asp
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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5. How to Plan Your Academic Future and Achieve Success –
Future Reflections
• What do you imagine yourself doing 5 or 10 years from now?
• You might be thinking, “If I knew the answers to these questions I wouldn’t be reading
this” but you need to remember that some questions may take more consideration.
Remember the following:
• What is yet to come is and might be uncertain. The trick is to accept this and be
positive.
• Develop creative skills that can help you imagine the future, analyze what direction
you may take, and explore and seek out new experiences.
• Even when you make a commitment to one path, nothing is final.
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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SchoolFinder Group
6. Starting University
The way students react to their first few weeks at university/college will be
affected by many factors including:
• Personality and attitude to life
• Previous experiences at school or college
• Previous life experiences and relationships
• Current family situation
• Whether the course meets their expectations
• Expectations (from self or others) of high levels of achievement
• Practical issues, for example, financial or accommodation problems
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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6. Starting University – From a Parent’s Perspective
1. Academic Expectations are High
2. Know What Services are Available to Students - Even good students look for help.
It’s not a sign of weakness — it’s a sign that those students are self-aware and
proactive.
3. Be Prepared for Change - Explorations of lifestyle changes are common during
university.
4. Adjust to a New Adult Relationship - You will likely find your role shifts over the next
year to one of mentorship — of a trusted advisor and counsellor.
5. Keep Track of Important Dates - Your student will be very busy upon arriving at
university and important dates and events may sometimes fall through the cracks.
Knowing tuition payment deadlines, class drop dates and exam schedules will help
you understand what’s going on in your student’s life.
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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6. Starting University
6. Money Matters - Make sure that all issues regarding money and the financing of
your student’s education are out in the open.
7. Support Your Student’s Choices - Many students do change their programs during or
after first year.
8. Understand the Unique Experiences of Commuter Students - Your student may
need to stay late on campus for a variety of reasons — to use library facilities, to
participate in campus activities or simply to socialize.
9. Understand the Unique Experiences of Students in Residence - Your student may be
so overwhelmed by all the school work and university-related communications that
answering an email from you may not seem urgent.
10. University Culture Shock - Continue to demonstrate love and patience while your
student goes through this major life transition and celebrate their discoveries and
successes with them along the way.
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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6. Starting University - Student Experiences
“I was expecting it to be a lot more serious. I thought that I would have to be attentive at every
class. I thought exams would be ridiculously hard and that the work load would be
overwhelming. Unlike lots of students, I wasn't too excited to move onto university. I did,
however, think that I would have the opportunity to make new friends and meet new people.”
~ student #1
“My greatest challenge was being able to satisfy my want to be involved in so many different
things other than academics, as my classes basically began to define my schedule. I am still
trying to cope with my class schedule and long lab periods in an effort to find some student
council group or club that would fit with my schedule. Also, having a part-time job makes this
even more difficult. For me it seems that out of extracurriculars, academics, and a job, I only
have enough room for two of those things in my university schedule.”
~ student #2
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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6. Starting University - Student Experiences – Coping Strategies
“I've found it extremely helpful to set aside portions of time throughout my week for studying,
socializing, exercising, etc. I try to make a personal schedule which operates in between my
academic schedule and my part-time job. Sometimes, however, I find it's good to just drop
everything and take a breath. It's important to realize when I've studied enough, and when I just
need to take a break to do something with my friends, exercise, or just relax.”
~ student #1
“I use a 45 min study/15-25min relax ratio to allow me to work more effectively. After three
classes I always take one hour lunch break, then get back to my homework. Studying for finals
was stressful. I made a mental study schedule to make sure I was gonna be prepared for all my
exams (4/5 exams were within 5 days).”
~ student #2
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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6. Starting University – Additional Resources
• Professors and Teaching Assistants
• Help Centres
• Program Advisors
• Counselling Services
• Office for Persons with Disabilities
• Residence Supervisors
• Family, friends, peers, mentors, study groups
And remember; it’s OK to ask for help!
© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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© 2011 EDge Interactive - SchoolFinder.com / “Stop Stress. Achieve Success.” Presentation 2012
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