First Edition



→ EDITION 1: On Lockdown, not knockdown

→ EDITION 1: On Lockdown, not knockdown (Universal Access version)

Second Edition



→ EDITION 2: Anti-Procrastination: Being a Time Warrior

→ EDITION 2: Anti-Procrastination: Being a Time Warrior (Universal Access version)

SECOND EDITION: Anti-Procrastination: Being a Time Warrior (14 April 2020)

As a student, you may be tempted to relax at home during the lockdown, thinking that you have ample time to prepare for all your modules. Or, you might be so anxious as a result of all the changes and uncertainties that you have avoided doing any academic work. It is therefore essential to manage your workload and schedule effectively during this time.

Procrastination is postponing a behaviour or action. For example, looking at your phone, watching series or movies, while your textbook is lying open next to you.

It is important to be aware of the reward aspect of procrastination, and thus the difference between immediate and delayed gratification. Procrastination draws you to do things that feel good and are easy, providing a sense of immediate gratification. Whereas if you delay gratification, rationally considering that some things may not be easy and feel good immediately but need to be done, you will reap the rewards later. The task may be less pleasant, but more important.

Many factors can contribute to procrastination, including fear of failure, lack of confidence, as well as experiencing difficulties in controlling your anxiety.

Martin Luther King once said, “You don’t have to see the whole staircase. Just take the first step.”

With that said, there are a number of strategies you can trial and error to beat procrastination, such as setting yourself a reward; breaking tasks down for yourself; delay gratification to build your internal locus of control; and being mindful of your present-moment experiences.

Procrastination is something that we all struggle with and most people have a task (or two) that they avoid doing. You now know the causes and elements that promote procrastination in your life, and with the understanding of how to tackle them, you are well on your way to overcoming it.

Download edition 2: Anti-Procrastination: Being a Time Warrior

Download edition 2: Anti-Procrastination: Being a Time Warrior (Universal Access version)

Third Edition



→  EDITION 3 : Mastering the Art of Balance 

→  EDITION 3: Mastering the Art of Balance (Universal Access version)

THIRD EDITION: Mastering the Art of Balance (17 April 2020)

Your world as you know it has changed! You may be feeling confused and uncertain. You’re still trying to figure out what you need to do, how you need to do it, and you’re worried about the lack of time within which to do it. Maybe all these thoughts and feelings have led to you not doing anything at all. It is natural if you are feeling overwhelmed at this time, with your head feeling as though it is going to burst, trying to figure out what to do! 
Quote by Jana Kingsford: “Balance isn't something you find, it's something you create.” 

How to create your balance
 
• Take care of yourself: Use this time to consistently engage in activities that are good for you to build up your coping immune system. 
• Make to-do lists: To-do lists help to get everything that is in your head, on paper. This leads to feeling more in control. Prioritise these activities according to importance. 

• Make time to relax: Arrange your schedule, whilst at home during the lockdown, to include academics and relaxation time. You always need to make time to relax. 
 
• Managing your time: Start by working out exactly how much time you have, and then using that time effectively. Once you have done that, set goals and rewards for yourself for achieving them. 
• Scheduling: Calculate the time you have available in a week. Remember that this is an approximate value; you might have underestimated or overestimated the time it takes to do certain activities. 

Using a master weekly schedule, plot all your fixed activities into your daily routine so that you can visualise where your “study time” is. 

Koi Fresco once said, “Balance is the key to everything. What we do, think, say, eat, feel, they all require awareness and through awareness we can grow.” 

A stay home message
You could see this time during lockdown as an opportunity to practice self-discipline and managing your studies with a lot less distraction. This creates space and time for you to take care of yourself - mentally and physically, and finding your balance. There are certainly things that are out of your control. But there is still a lot that you can control. What you choose to do with this opportunity is up to you.

For more information about how to balance and centre yourself during this time, see links below:

Download edition 3 : Mastering the Art of Balance 

Download edition 3: Mastering the Art of Balance (Universal Access version)

Fourth Edition




→  EDITION 4: Dealing with Uncertainty

→  EDITION 4: Dealing with Uncertainty (Universal Access version)

FOURTH EDITION: Worrier to Warrior: Dealing with Uncertainty

Living with uncertainty can be unsettling and provoke anxiety. Our brains are continuously making judgements about what is safe and what is not and will do almost anything for the sake of certainty. This could lead to overestimating threats and underestimating your ability to handle them – all in the name of survival! When we face uncertainty about the future, situations and events can feel like they are out of our control. This often triggers negative emotions such as anxiety, fear, and anger – emotions that we try to avoid.

10 tips on how to deal with uncertainty
1. Acknowledge your feelings and emotions
2. Avoid dwelling on things you can’t control
3. Realistic expectations
4. Control what you can
5. Take your own advice
6. Seek support from those you trust
7. Maintain your normal day-to-day activities and routines (as much as possible)
8. Engage in self-care
9. Practice mindfulness
10. Focus on resiliency

The human spirit is remarkably resilient. Think back to your moments of overcoming adversity. We all have that resilience within us. We need to be reminded of it during times of uncertainty.

The uncertainty can keep you up at night, obsessing over ways to protect yourself from anything that might go wrong. Or it can motivate you to practise acceptance; live in the moment; and embrace the adventure of living. Today, focus on the possibilities, not the fears, and you’ll feel a whole lot better.

For more tips about how to effectively deal with uncertainty, see information below:

Download edition 4: Dealing with Uncertainty

Download edition 4: Dealing with Uncertainty (Universal Access Version)

Fifth edition



→  EDITION 5: Mindfulness

→  EDITION 5: Mindfulness (Universal Access version)

FIFTH EDITIONS: Mindfulness

Anxiety is an emotional state that happens in both our minds and in our bodies.

In our minds, anxiety often presents as worry about the future. This can include ‘what if’ thinking; predictions or fortune telling; and catastrophising.

Physiologically, anxiety can be experienced in the form of tension; feeling on edge; sweaty palms; a racing heart; feeling nauseous; shortness of breath; a reduced or increased appetite; and difficulty sleeping or sleeping too much.

Below are three ways to effectively use ‘mindfulness’ to reduce your anxiety and stress:

1. Healthy body, healthy mind.
2. Focus your mind and attention on the only moment we ever have: the present
3. Practise mindfulness and compassion: Let it RAIN

The well-known mindfulness teacher, Tara Brach, proposes the RAIN approach to mindful
meditation when struggling with difficult emotions or situations. RAIN is an acronym for:

Recognise, Allow, Investigate, and Nurture. When meditating (as in step 2 above), you may experience difficult thoughts or feelings, especially when your mind wanders and you become identified with the feeling or thought.

Make room for the experience and allow it to be, just as it is. The poet Rumi said: “Don’t turn away. Keep your gaze on the bandaged place. That’s where the light enters you.” Investigate your experience with the curiosity and openness of a child. Where do you feel this thought or feeling in your body? Are there times you notice it visiting you more often than others? Investigate how your mind responds to this experience. Finally, nurture yourself. Acknowledge that this is difficult. Give yourself some kind and compassionate words.

Kristin Neff, an international promoter of self-compassion, suggests a compassionate mantra for difficult moments. What matters is that it provides you with a sense of hope, support, compassion, and love.
The mantra is: This is a moment of suffering; suffering is part of life. May I give myself the love and kindness I need right now. May I open my heart and give myself the care I need.

Remember that these approaches are not magical solutions and will not necessarily work for everyone in all circumstances. If you, or anyone you know, struggles with severe anxiety or mental-health challenges, please reach out to trained mental-health professionals. You may also use or share these toll-free numbers:

• South African Depression and Anxiety Group (SADAG) Suicide Crisis Line: 0800 567 567
• Adcock Ingram Depression and Anxiety Helpline: 0800 70 80 90
• Cipla WhatsApp Chat Line: +27 76 882 2775

Download edition 5: Using Mindfulness to Calm Anxiety

Download edition 5: Using Mindfulness to Calm Anxiety (Universal Access Version)