Year 12

Study Skills: Dr Prue Salter 

Should you listen to music when studying? In an ideal world we would probably say no to music while doing schoolwork except classical baroque/instrumental music which actually can help your memory by getting the brain into a relaxed state. But a good compromise is as follows: If the work is not very difficult, and fairly routine, then you can have whatever music you like on. It will make you feel relaxed, it will make you feel like the time is going faster and help you stick to completing the work you need to do. But if the work requires higher order thinking skills, ie. studying for a test, trying to understand something difficult, doing an essay plan, trying to learn or remember anything – then switch the music off. Otherwise it will end up taking you much longer to complete the task and to retain what you are learning (even though you are convinced it is not affecting you!). Just get in the habit of stopping and asking yourself each time before you start work whether it is the type of work that requires you to really focus and concentrate and if it is – switch the music off for a while. The same approach goes for doing work in front of the TV. You might also like to visit the Dealing with Distractions unit for some more ideas and in particular blocking software for technology distractions.

Our school’s subscription details are – www.studyskillshandbook.com.au
School username: Redlands
School password:  68results

Training for Assessments

One of our Yr 12 mothers has generously offered her expertise after completing a Bachelor of Health Science in Nutritional Medicine. Unfortunately she has been forced to remain anonymous in order to maintain her son’s street cred, but we are very grateful to her for providing the latest research-based approaches to staying centred, healthy and focussed as we prepare and train for the Half Yearly Examinations in just over a month.

  • GREEN THERAPY – mood elevator, de-stressor
    Since the body is ready for action under stress (fight or flight response), exercise can have a positive effect on hormones, reduce stress and improve stamina, all vital while studying.
  • MEDITATE – de-stressor, calming
    Clinical studies show significant improvement on perceived stress and improves mood so check out free guided mediation app Headspace – categorised for better sleep, feeling less stressed, finding calm, being more focused and managing anxiety. Find the one that best suits you.
  • AVOID STIMULANTS – calming
    Caffeine found in coffee and Red Bull makes stressful times worse as it overworks our already busy nervous system, so replace with water, milk, herbal teas, cacao or dark chocolate. Give a turmeric or a chia latte a go – not only nutritious but delicious.
  • TAKE A BREAK – recharge
    A break from studying whether it is 5 minutes, 20 minutes or an hour will help you re-focus. Try stretching, take 5 big deep breaths, go outside, eat nutritious food, drink a big glass of water.
  • 5 BIG DEEP BREATHS – calming, recharge
    Very easy to do and instantly calming when feeling overwhelmed. Try doing this every time you have a break from sitting down. Get up, have a big stretch and then take 5 big breaths in from your nose and out from your mouth. 
  • SLEEP – restore and recharge
    8 hours of sleep is considered “normal” so try and get adequate sleep. You will feel better and have improved cognition to deal with the next day.
  • ASK FOR HELP – another perspective
    Talk to an adult you know can help or guide you. Mum or Dad, an older sibling, your favourite teacher. Talking to someone will give you another perspective and make a stressful situation less stressful.
  • ENJOY A BATH – to relax
    Add magnesium rich Epsom bath salts into the bath water to relax sore muscles.

Nutrition for Examination Preparation

With exams around the corner stress levels may be elevated so nourishing the body with food, rich in specific nutrients utilised during periods of stress is another way to be prepared. A well-balanced diet is a great way to start so try including food from the groups listed below on a daily basis.

VITAMIN C – requirements increase when our body is under stress.
Foods high in Vitamin C include:

  • Broccoli, tomato, capsicum
  • Oranges, strawberries, watermelon, Kiwi fruit
  • If eating fruit at school is too messy, eat when you get home or with your breakfast.
  • Increase tomato intake by choosing tomato-based pastas.

B VITAMINS – assist the body in utilising fuel from food and demand increases when our body is under stress.
Foods high in B vitamins include:

  • Wholegrains which include wholemeal or multi grain bread, wholemeal pasta, brown rice, wholegrain crackers, oats
  • Weetbix, oats, Sultana Bran or Mini Wheats are a better breakfast choice. Chop up a banana or add some berries for added nutrition.
  • Try brown rice sushi instead of white rice sushi.
  • Swap white crackers to whole wheat crackers.

PROTEIN consumed from food is broken down into amino acids. Specific amino acids are the starting block for chemical messengers that regulate sleep, stress, appetite and metabolic rate.
Foods high in protein include:

  • Lean beef, lamb, pork, chicken, turkey, tuna, salmon
  • Eggs
  • Milk, yoghurt, cheese
  • Sunflower seeds
  • Tofu
  • Edamame beans
  • Lentils, chickpeas, pinto beans, kidney beans
  • A good quality protein powder is ok during periods of stress as it is easily digested. Only once a day added to a smoothie. Great as a quick breakfast or snack during the day.
  • Try dips made out of legumes e.g. humus with wholegrain crackers or vegetables.
  • Include edamame beans and tofu when eating Japanese food.
  • Bare Blends have a great range of protein powders.

MAGNESIUM is necessary for energy production.
Foods high in magnesium include:

  • Almonds, legumes, wholegrains, darky leafy vegetables (spinach, rocket, kale), seafood, dark chocolate (85%)
  • Dark chocolate coated almonds are great way to increase magnesium.
  • Try Kale chips instead of potato chips.
  • Enjoy a green leafy salad with every dinner.

Lost Property

Please note that all unclaimed lost property will be thrown out at the end of term. Lost property can be found outside the Health Centre.

 

Mr Ben Castelli
Year 12 Advisor
bcastelli@redlands.nsw.edu.au
9968 9865