1 Studying and surviving at LSE Friday 15 October 2014 Wolfson Theatre, 3.30 Adam Sandelson LSE Student Counselling Service

2 Aims Common challenges in starting at LSE Practical tips for dealing with transition Stress management skills Sources of advice and help

4 Part 1 Common challenges in starting at LSE Academic Social Settling in tips

5 Settling in: The Academic side New level of study Previous standards Reading strategies Use SQ3R: Scan, Question, Read, Review, Recall Presentations, essays and exams Academic adviser relationship

6 Academic challenges Overwhelmed with material New style of learning Independent critical voice Anxiety can lead to procrastination We may disguise avoidance by being busy We may find things to do that are interesting, but don't contribute towards the main goal

7 Settling in - the Social Side Meeting new people New contacts through shared activities Keeping contact with people from home Balance of work and leisure

8 The challenge of transition Loss of familiar home, friends, family, routine Coping with loss, after initial excitement subsides Depression and anxiety Cultural isolation Relationships and Identity Financial difficulties

9 Feeling Homesick There is a natural grieving reaction associated with change extremely common often in first weeks can occur when leaving home, but also later (eg after Xmas break)

10 Homesickness is associated with distance from home high expectations/ sense of anticlimax time to adapt to culture, language, lifestyle work overload and low control over it most people come through homesickness and go on to do well and enjoy their time

11 Initial impressions Why did you choose to study at LSE What are your initial impressions Academic Social Cultural

12 Settling in Tips Talk to someone - others feel the same Call home but also get involved here It’s not disloyal to to enjoy yourself! Be realistic about what to expect Balance work and leisure Time to adjust You don't have to get everything right straight away Food and sleep

13 Part 2 The context for studying What are you really doing here?

14 Ambivalence? Independence Relationships Being a student Studying at LSE Your course Career

15 Underlying dynamics Trying to please others Being a perfectionist Feeling under pressure to do everything right Setting yourself impossible targets Repeating anxiety, stress, fear of failure … The family/ historic context for your success …

16 Dynamics of study, work, life... Past relationships Relationship with LSE or course of study or work or … Current relationships

17 Under Pressure? What pressures are you under as a student coming to LSE From others From yourself Are these pressures realistic or excessive?

18 Part 3 Practical ways of dealing with study challenges

19 Practical approaches Revise study skills see LSE Learning World on Moodle Time management skills Set realistic and achievable goals Short term targets, longer term strategies Recognise your achievements Talk to others, ask for help and support

20 Concentrate on the task …

21 Focussing on the task Concentrate on the task, not the outcome Break down huge activities into small manageable tasks Remember past successes Time for breaks space to breathe and think mind maps, scribble ideas go for a walk, talk out loud

22 Part 4 Stress Management Skills

23 Stress Management Skills Physical, behavioural, cognitive… Regularly switch off Schedule some kind of physical activity Good self care Sleep, diet, caffeine, alcohol and nicotine Time out without guilt Acknowledge anxiety, rather than denying it. Ask: ‘are my negative thoughts realistic?’

24 Challenging negative thoughts Imagine them under test in a Court of Law Identify the negative thought (I can’t do this course, I’m going to fail…) Ascertain the evidence For and Against Am I making a ‘thinking error’ Propose a more reasonable alternative thought

25 Thinking errors All or nothing thinking Discounting the positive only seeing the negative side Over-generalizing ‘If it happened before it will happen again’ Believing a catastrophe will happen Emotional Reasoning ‘If I feel it then it must be true’

26 Part 5 Advice and help

27 Sources of advice and help Academic AdviserDepartmental Staff Disability and Wellbeing Service Student Services Centre TLC study skills advisorsLearning World Student Union and Advice Centre Medical Centre Mental Health and Wellbeing AdvisorsDeans Don't wait until problems have grown impossibly large It’s OK to ask for help earlier

28 LSE Student Counselling Service – KSW.507 Free and confidential Mainly short term counselling Book appointments in advance See Website forWebsite Stress management handouts Self help resources Relaxation MP3’s

29 Future Workshops Good Writing Psychology Wednesday 22 October, 3:30pm – 4:30pm: TW1 G.01 Friday 7 th November, 3:00pm - 4:00pm: CLM G.02 (repeat session) Managing study related stress Wednesday 29 th October, 3:30pm - 5:00pm: TW1 G.01 Adapting to Life at LSE Wednesday 5 th November, 12:00pm - 1:45pm: CLM G.02

Groups Stress Management Group (3 weeks) Stress Management Group Self Esteem Group (3 weeks) Self Esteem Group Bereavement Group (7 weeks) PhD group 24+ Group Places on all groups need to be booked in advance. Please see the website, Call Ext 3627, visit KSW.507 or

31 Final thoughts Transition can be stressful, but also allows us to grow as a person Imagine looking back in 5 years Talk