Category Archives: Stress

Start a Commonplace Book Today!

It’s a new year and a new start. I am determined to keep my blog fresh going forward.

I have always collected sayings, interesting tidbits, phrases, riddles etc. I used to fill up scraps of paper or write things on sticky notes, but I didn’t have a proper system. Then I started a commonplace book and I have never looked back.

People have always had systems for storing information and recording excerpts from their reading material, and over the years these storage systems evolved into the commonplace book. Commonplace books grew in popularity from the time of the Renaissance until the late nineteenth century. In fact, it is probably true to say they have never gone out of fashion. Many noteable people kept commonplace books including John Milton, Thomas Jefferson, Seneca, Samuel Pepys, Lord Byron, Ralph Waldo Emmerson and W H Auden.

A commonplace book is a great way of storing all the great pieces of information you come across every day. How often have you said: “I wish I could remember where I saw this.” or “I came across something about this the other day but I can’t remember what it was.” Why not get started today? You can use a physical notebook or a digital store to do your commonplacing, or perhaps a mixture of both. I prefer to use a notebook and pen because I find the creative juices flow more readily this way, but go with whatever is easier for you.

Many people believe that writing is a good way of relieving stress. You may feel sad, lonely, worried, depressed or just bored! However you feel, write about it. The very act of putting your feelings down on paper will help ease your anxiety and eventually you may start to feel calmer. Sometimes it is difficult to know exactly why you are feeling bad, and that’s ok. Just write it down – write about your confusion and the fact you don’t even know how you feel. The act of writing can be very therapeutic and it may even help untangle your thoughts and quieten your emotions. As you start to feel less fraught, you may be able to make sense of your pent up emotions. Whatever the result, it will be interesting to go back and read your words one day!

As you read, have your commonplace book handy and jot down any interesting pieces of writing so you can refer to them later. You can also jot down interesting bits of conversation, or items you hear on the TV or radio. Make a note of your own observations, or any personal notes you want to recall later. Some people have a number of commonplace books which are categorised according to subject matter. For example, you could keep one book for personal thoughts, another for recipes and food ideas, and another for quotations or anything else that grabs your attention. Whatever piques your interest and whatever system suits you, get writing today!

SAD – Seasonal Affective Disorder

Many of you will have heard of SAD (seasonal affective disorder) and I am sure a number of you will also be affected by it. In the majority of SAD cases, the symptoms are triggered by the change in season – usually when the summer ends and we move towards the darker nights of autumn & winter. People with SAD will start to feel lethargic and moody and they may experience feelings of worthlessness and guilt. This change in behaviour and mood is distinctly marked by the change in seasons each year.

For those with the more-common winter-onset SAD, depression can set in for the duration of the winter months. They experience a loss of interest in activities they usually enjoy and find it difficult to sleep at night, which leads to low energy levels and sluggishness. They may crave foods high in carbohydrates and this can lead to weight gain which only adds to their depression.

A less common form of SAD is summer-onset SAD which occurs as the summer starts approaching. The symptoms are much the same as for winter-onset SAD except that sufferers tend to get anxious and agitated during the summer months.

It is important to get help if the symptoms are severe and causing problems. For winter-onset SAD the treatment often includes light therapy whereby you are exposed to very bright light from a light box for an hour or so each morning. Medication such as antidepressants may also help both forms of SAD and you should discuss this with your GP. Other forms of treatment include psychotherapy, relaxation classes, meditation, regular exercise and music/art therapy.

Do not suffer in silence. Talk to your GP. This is important because many mental health problems share similar symptoms with SAD, so you need a proper diagnosis before any treatment is provided. With the proper help and support you will be able to develop coping skills which will help alleviate many of the symptoms of SAD.

Exam Stress

Exam season is here again, and there is no doubt that exams can reveal how well you are doing and pinpoint areas where improvements are needed. Exams are also a means of accessing further education and university, but not all people are suited to a university education. There are other avenues that can be explored such as training and apprenticeships, so you should not pin all your hopes on examination grades.

The period after exams is a bit of an anti-climax. You may feel flat and exhausted. You want to know your results but realise that you have a long wait. Feelings of dread can start to sweep over you as you contemplate the possibility of failure.

This is often a difficult time and you may feel unable to cope with the delay between examination and result. You may think you have failed and cannot face the humiliation. Now is the time to confide in family and friends as they can often help you to put things into perspective.

Too much emphasis is placed on exam grades. There are so many other assets and qualities that each of us has. Even if your grades are lower than expected, you can learn from the experience. You are not a failure. There is really no point in getting good grades through cramming, cheating or guessing. If you are confident that you did your best then you have no reason to feel a failure. You are young and have your whole life ahead of you and there is plenty of time to do re-takes, look at other courses, consider training etc.

While exams are a worthwhile part of your education they are by no means the be-all and end-all. You have many other options open to you so take advantage of them while you can.

Here are a few useful tips for successful studying:

  • Make a schedule – organise your time well in advance (perhaps months before)
  • Set yourself goals
  • Pace yourself . For every 50 minutes of study take a 5 minute break. When you return, spend 5 minutes seeing how much you can recall and jot down some notes. Now have a quick revision of the material before you go on to a new section. After 3-4 hours take a longer break. Go out and visit friends. Play some music. Take the dog for a walk. You will then feel refreshed enough to continue your studies
  • Have a quiet place to study which is free from distractions. Turn the TV or radio off
  • Make use of your public library for peaceful studying periods or research
  • Get together with friends to test each other
  • Do not try to cram in everything the week before (or even worse – the night before!)
  • Above all – stick with it. Stay calm and talk to your parents and teachers about any worries you have