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Drink Rooibos Tea to Improve Concentration During Exams

Coffee and energy drinks are usually the go-to beverages for high school learners and students to help them cram for finals during the stressful months of October and November, but science suggests they drink rooibos tea as an alternative to help them stay on top of their “A” game. Several studies point to rooibos tea’s ability to protect healthy cells from damage caused by free radicals and that its high level of antioxidants could reduce the effects of oxidative stress, which learners and students typically experience in the lead up to and during end-of-year exams. Adele du Toit, spokesperson for the SA Rooibos Council explains that the brain appears to be especially susceptible to excessive oxidative stress, because of its high demand for oxygen. “Dietary antioxidants, like the polyphenolic compounds found in rooibos, have been shown to protect neurons against a variety of neurodegenerative conditions. Reactive oxygen species (ROS) or more commonly referred to as ‘free radicals caused’ by poor nutrition, cigarette smoke, excessive alcohol intake, pollution, among other factors, are harmful elements that trigger oxidation (disruption of a living cell) in the body and brain. The stress hormone, cortisol, which is elevated during exam time, increases inflammation, and further intensifies free radical production. “When these free radicals cause oxidation in the body, they damage the healthy cells which could hinder one’s ability to learn and retain information. Rooibos counters this impact by reducing the effect of oxidative by-products in neural pathways thereby stimulating concentration and focus. “Unlike coffee, which could give you the jitters followed by a crash, rooibos tea is a cleaner-burning and longer-lasting fuel for the body since it doesn’t contain any caffeine or tannin. An added bonus is that it also relieves tension and headaches,” she remarks. While consuming small amounts of caffeine daily is not harmful, drinking too much, such as during exam time, could prove dangerous and lead to a physical dependence since it is highly addictive. The temporary boost of energy it gives you, may also keep you awake for longer than is needed, which could lead to unwanted fatigue on exam day. Du Toit recommends six cups of rooibos tea a day for optimal replenishing of critical antioxidants. “Rooibos tea has no side-effects and contains some of the strongest and most unique antioxidants in the plant kingdom, including aspalathin and nothofagin. Students should make the most of this natural energy drink, which is tasty, affordable and can be enjoyed hot or cold.” Here’s a few fun twists on rooibos tea to get you through your finals: Basic rooibos iced tea: One litre of Rooibos tea using four to six teabags Sweeten the tea with honey to taste and leave it in the fridge to cool overnight Experiment with this basic iced tea, by adding mint, lemon, orange, granadilla, mango or apple, or a combination of flavours until you find one that you love. Juiced or squeezed fresh fruit usually delivers the best results, but you can also use honey and preservative-free fruit juice. Mixing it with cold rooibos will make it go further and keeping a jug of it in the fridge should mean you don’t have to keep buying juice. Rooibos can be kept in the fridge for up to two weeks without spoiling. Rooibos and berry iced tea: 8 rooibos tea bags or flavoured rooibos of your choice 1 cinnamon stick 4 whole cloves 6 thin slices ginger 4 cups (1 litre) boiling water 4 cups (1 litre) 100% berry juice, chilled Lemon juice to taste Place tea bags, spices and ginger in a large glass jug and pour over boiling water. Stir well and allow to cool for about two hours. Remove tea bags, ginger and spices. Add berry juice to the tea and season with lemon juice to taste. Enjoy cold with ice and mint leaves, fruit and lemon. Rooibos ice-lollies: By pouring some Rooibos iced tea into popsicle containers or ice-cube trays and freezing it, you can also enjoy it as a refreshing treat when you get the munchies while you’re studying. For more info about the health benefits of rooibos, visit www.sarooibos.co.za

November 9, 2017
Parenting Hub

Exams: Study Time vs Screen Time – Striking the Balance

Helping children to build a healthy relationship with technology, and knowing how much of what is enough, is challenging for parents under the best of circumstances. Exam time however throws a whole new spanner in the works, an education expert warns. “While some parents might want to introduce new house rules or impose a total ban on screen time during important periods such as exams, that approach could be counter-productive,” says Nola Payne, Head of Faculty: Information and Communications Technology at The Independent Institute of Education, SA’s largest private higher education provider. “However it is necessary to review and agree on how devices and especially social media will be used during this period,” she says, “and parents and guardians should play an active role in assisting young people to strike the right balance.” Payne warns that parents will face a lot of resistance if they implement a total ban on social media interaction, which will not be conducive to a positive studying environment.  “Matric and other exams are already very stressful, and social media can help learners and students unwind and let off steam by sharing their concerns, clearing up study material confusion and encouraging each other. “A better approach would be to rather restrict social media during focussed 1-2 hour study sessions so concentration is not interrupted, and allow it during breaks – preferably away from the desk – in conjunction with a healthy snack and some fresh air.” Payne says that in general, parents should assist their children to build a healthy relationship with technology from an early age, noting that technology has become an integral part of children’s lives. “While there are of course dangers and concerns, technology has also brought many advantages and opportunities. Our children need to build a set of skills – hard skills and common sense ones – around technology as it will always be a huge part of their lives, whether when researching school work, investigating higher education options or searching for career opportunities, or whether for entertainment or engaging with social media contacts.” She says that approaching technology positively and pragmatically right from the start can help families engage better. “It can improve their resourcefulness, open up new avenues for learning and help them better understand how to manage social interactions. Parents need to be honest about their own concerns and should support and mentor their children by creating the right environment in the online world, as they would in the offline world. “Encourage the learning, whether it is online or offline, but set boundaries and time limits on digital engagement, study methods (which should also include pen and paper and not just digital learning) and also digital social interactions during exam time. There are thousands of mobile apps and software applications that support learning in a fun and constructive way, and that can ensure that study time is in fact study time, and not Facebook time in disguise.” Payne says there are 4 simple things parents can do to ensure healthy technology habits for life: Create and schedule fun offline activities and spaces where the family can interact without technology. Spend time with your younger children sharing your “tech time”. You can sit with them and create study notes or play an educational game together. This form of interaction can open up interesting discussions, in a natural way, and not feel like it is a forced conversation. The interest you show in your young child’s technology interactions will build a feeling of trust between yourselves and technology will be seen as a constructive tool for learning. Respect your children’s privacy. This could be as simple as asking for their permission before you share and tag pictures of them online. If they don’t want you to do it, then respect their wishes. Set boundaries (which the adults need to adhere to as well), for instance not interacting with technology during dinner or if someone is talking to you. “Parents need to embrace our changed world and work with their children to encourage a balance between technology and the physical world,” says Payne.

November 6, 2017
Parenting Hub

Turn Prelim Panic into Finals Advantage

Writing Matric prelim exams and receiving your results can be a distressing eye-opener, but learners who perform worse than they would have hoped still have time to use the experience to their advantage before the final exams, an education expert says. “Time is fast running out, and some learners may feel things went so badly with their prelims that they might as well throw in the study towel. However prelims are there for a reason – to serve as a test run for the finals, and to guide learners in their last week of studies. If that is kept in mind, and learners actively take control over their preparation in coming weeks, dire prelims don’t have to be the forerunner to disastrous final marks,” says Dr Gillian Mooney, Dean: Academic Development and Support at The Independent Institute of Education, SA’s largest private higher education provider. Mooney says learners should also keep in mind that prelims are often pitched at a slightly more difficult level on purpose, to serve as a wakeup call, and that the most important steps to take right now are firstly to avoid panic, and secondly to take back power by putting in place a winning strategy for the weeks to come. She says the following steps can turn a poor performance into a good one, and a mediocre one into a great one: REVIEW YOUR FINALS STUDY ROSTER Your prelims will have given you a good indication of how much time you require to master your various subjects, which in turn will help you with drawing up an accurate and effective study roster. See where you can save or create time, and where you can put in an extra hour or two every day. Every little bit helps, and the time you took to do a mock paper could mean the difference between being accepted into your course or institution of choice next year or not. Very importantly, stick to your roster and don’t fall victim to procrastination and constant re-arranging of said roster. Right now, you DO still have enough time to get through and master all your work. At the end of the month, that picture would have changed quite substantially. FIND ALTERNATIVE STUDY METHODS AND GET EXCITED ABOUT YOUR SUBJECT If you’ve left room for a movie on a Friday night, why not make that movie one which covers your setwork? You’ll be approaching the subject from a different angle (and use even your downtime efficiently), which deepens your understanding of it. For other subjects, you can find TED talks about topics you find particularly challenging, for instance. These will not only help you to better understand something, but are quite likely to also increase your enthusiasm and inject some much-needed inspiration into the study process. GET A TUTOR It is not too late to get someone to help you master your most frustrating subjects. There might be a retired teacher or recent graduate in your community who can help, or you can enquire at your school whether such assistance is available. Getting the insight and assistance of someone who is not your regular subject teacher can provide fresh perspective and approaches you may not have been aware of before. ROPE IN RESOURCES FROM YOUR FUTURE HIGHER EDUCATION INSTITUTION Whether you are going to study at a public university or a private higher education institution, any good institution will be able to provide guidance and resources to their future students. Student counsellors will be able to provide insights into how current performance matches future options, and what is required in terms of intervention to ensure you can access your choice of qualification. Additionally, good institutions will be able to provide you with practical resources, such as papers from previous years. “The importance of prelims should not be underestimated, because they may very well influence your options down the line. For instance, a higher education institution may decide to withdraw a conditional offer if you did not perform well,” says Mooney. “However, using the learning from your prelims if things didn’t go to plan is one of the major reasons these exams exist in the first place. So if you resolve right now to take stock and take action, and throw yourself into preparing for your finals, there is a very good chance that you can turn things around and put in a final performance that will render unfortunate prelim results almost inconsequential.”

October 11, 2017
Trinity House

Help Your Child Develop Study Strategies

Parents and guardians can, and should, help their young children develop good study habits from an early age, to help them achieve academic excellence throughout their school years and beyond, an education expert says. “In primary school, learners will start bringing homework assignments from school, and be required to study for tests. These early years are the best time to guide children and equip them with the strategies and tools to ensure that study discipline comes naturally in later years,” says Clare Pretorius, Senior Deputy Principal at Trinityhouse High Randpark Ridge, a brand of Africa’s largest private education provider, the ADvTECH Group. Pretorius says once parents have left behind the frazzled and often anxious toddler years, they will be faced with a whole new myriad of uncertainties and frustrations once their school going children are required to start studying and performing to the best of their ability academically. “Every young person differs when it comes to attention and dedication to studies, homework and exam preparation. Some parents have intrinsically motivated children, while others need to constantly spur them on. Regardless of where a child falls on the spectrum however, parents can guide and equip them to ensure they are able to grow and develop to ultimately realise their full potential,” she says. It is important for parents and guardians to first establish what a child’s intrinsic learning style is – auditory, visual, or a combination of the two? “It is possible that the child learns through doing rather than seeing. The preferred method, if used correctly, will facilitate successful learning.” It is also vital to ensure that children have a suitable study environment. “This refers to both the physical environment and the atmosphere created for the studying child,” says Pretorius. “Daily routine needs to be established, and this includes when meals are served and when family outings are arranged, as children need little to distract them from the task at hand. Preparation of the environment also includes ensuring that all necessary equipment is available. As children get older they will organise this themselves, but initially a parent needs to assist and demonstrate best practice.” Once the groundwork has been laid, parents should assist – with varying degrees of involvement – with the actual study process. “Intrinsically motivated children may need firmness and guidance as to when enough is enough. Avoid allowing children to study into the small hours of the morning only to sit their exams in an exhausted state. On the other side of the spectrum, many children will need firm encouragement just to get going. These children do well when study schedules are drawn up with the help of parents, with lots of encouragement to get with and stick to the programme.” Pretorius says study programmes must be realistic and give adequate time to each subject. “It must be flexible and make allowances for last minute emergencies such as power failures or illness. Such a programme should be set up well in advance, as that in itself brings a sense of control to the situation for both parent and child,” she says. “Supporting your studying child can be a cause for stress, which is exacerbated if the child also doesn’t enjoy writing exams or studying. So parents should understand that they are key to the maintenance of a relatively stress free environment. There are years ahead of our children that will be filled with homework, tests and exams. If we can engender a positive attitude and a diligence in approach to academic work right from the start, it will go a long way to cultivating positive and diligent young adults who realise their potential.”  

September 1, 2017
The South African Depression and Anxiety Group

Exam Stress

A moderate amount of stress can be a good thing.  It can sharpen concentration and performance and help to create the energy and motivation we need to keep studying.  Too much stress, however, can be overwhelming and stop us from being able to study and function healthily in life.  Undoubtedly, it would be disappointing if you do not do as well as you hoped.  Thus, instead of thinking negative thoughts it is helpful to challenge the thoughts (I won’t get a good job, people will think I am stupid, my future is over) with a more realistic assessment of the situation.  Enlist the help of a friend, counsellor or tutor to help you to do this.  It is very common to think that we will be judged solely on our academic achievements rather than as individuals with contributions to make in all sorts of ways.  If someone believes that his/her self-worth depends on academic achievement, there will be considerable anxiety surrounding any academic assessment.  Too much anxiety can be paralysing.  If the pressures to succeed from family or others is extremely high it may help to contact your local counselling service in order to talk about this. WHAT IS STRESS? Stress is part of the body’s natural response to a perceived threat.  It causes our bodies to go into a fight or flight response. The main physiological reaction is the release of a rush of adrenaline which gives us the energy to act. If the perceived difficulty is not physical but psychological, the adrenalin is not used up and this can cause increased muscle tension, heart rate and breathing rate. This then leads to physical changes (headaches, neck aches, stomach problems), mood changes (irritability, tearfulness, feeling low or anxious) or behaviour changes (sleeping problems, increase or decrease in appetite, difficulty in concentration). Exams lead to stress because the marks will influence final degree results.  Thus, the stress is derived mainly from the additional meanings which get attributed to exam results. ORGANISING YOUR TIME Draw up a weekly timetable including everything you need to do such as revision, eating, sleeping, lectures and relaxation. Allow for sufficient flexibility due to the unexpected. Be realistic about how much time you can spend revising – if you divide the week into 21 units (3 a day), you should work for a maximum of 15 units per week.  You should have 6 units to do other things. Allow yourself time for relaxation as it will decrease your stress levels.  This is not wasting time as it will help you work more effectively. Plan how you will use your time during your revision periods.  Decide on the order of topics and how much time you will spend on each. Stick to your deadlines. Prioritise – do the most important topics first and allow more time for subjects you find difficult. Set specific goals for each revision period. WHAT FRIENDS AND FAMILY CAN DO TO HELP Listen to the individual’s concerns, be sensitive and give him/her support. Encourage him/her to take breaks and go out from time to time. Inform them about various strategies. Help them to seek additional help if the stress is getting too much for the person.  Reassure them that this is a sign of strength, not weakness. Ensure that they are having regular meals, times of relaxation and emotional support. Give positive feedback. Keep distractions to a minimum. SLEEPING BETTER Do not work in or on your bed. Stop working at least an hour before you intend to sleep. Stick to a regular bed time and getting up time. Maintain good sleeping patterns – 6 to 8 hours a night are recommended. Do not drink too much alcohol – it will prevent you from sleeping properly. STUDY PATTERNS Take regular breaks from studying. When you notice that you are distracted, get up and take a break. Fifteen minutes when you can concentrate is better than three hours of staring into space and feeling guilty or anxious. TECHNIQUES TO COPE WITH STRESS Some individuals may use alcohol, smoking and drugs as a means to manage stress.  These may have a calming effect in the short term, however, they are not ideal solutions since it may cause one to feel worse afterward and thus impair the ability to think clearly. Eat at least one proper meal a day and keep the body hydrated. Exercise.  This increases the blood flow around the body which increases clearer thought.  Just a 10 minute walk a day can be helpful, especially in using up some of the extra adrenaline created by the stress. BASIC REVISION METHODS Step One: Read your notes and seek answers to questions.  Be as active in your reading as possible – talk to yourself, walk around the room, speak into a tape recorder. Step Two: Close up your notes. Step Three: Actively recall what you have just been reading, asking again the same questions without looking at your notes.  Write down what you have recalled in brief notes. Step Four: Check the original notes with the new ones.  If you recalled all the answers to the questions then you have created a master card which you can use to re-revise without having to consult lengthier notes. Step Five: If not all the questions have been answered, re-read your original notes, looking particularly to those you missed.  Repeat steps two to four. ON THE DAY OF THE EXAM Do not try to learn any new topics since this may impair your ability to recall those you have learnt previously. Look at some brief notes or revision cards. Do not study for the last hour before the exam. Time your arrival at the exam room so you do not need to wait about outside with others who may increase your anxiety level. Give yourself time to settle before reading the questions and starting to write. Use a breathing exercise to regulate your breathing and calm yourself down. Have a plan for how you will use your

November 3, 2016
Parenting Hub

It’s okay to fail!

From very young we are taught that getting something wrong is a bad thing. Mistakes are something to be ashamed of and chances are some form of punishment followed a failure. This follows through into the working environment. We are all too aware when emails do the rounds in an effort to deflect blame when something goes wrong. We’ve all been in meetings held specifically to “find the culprit” rather than finding a solution and putting a process in place to prevent the same thing happening again. Inevitably, our kids get to hear about this because we talk about it at home. They learn through us that making mistakes as an adult is just as much of a problem as when you are a kid. What this means is that throughout our lives we are sensitised to failure being a bad thing. Sadly this often leads to people not trying anything new because of the “What if I fail?” voice that lurks in our minds. Failure means the end. A favourite quote of mine by A.P.J Abdul Kalam says this: “If you fail, never give up because F.A.I.L means “First Attempt In Learning”. End is not the end, in fact E.N.D means “Effort Never Dies. If you get No as an answer, remember N.O means “Next Opportunity”. So let’s be positive.” As parents we need to teach our kids about the positive side of failing at something. It means that you have at least tried. It means that you have an opportunity to look at a process and make a change so that you can do better next time. It is a chance to learn something about a situation and about yourself. Being a parent you need to walk the talk. Our kids need to see how we fail and what we do to pick ourselves up and turn the situation around. We need to be the ones who model the concept of “Effort Never Dies”. And yes, this moist definitely applies to test and exams. Sometimes all the effort does not show in the results. Instead of berating our kids we need to take a step back & assess what has happened. Is there something happening at school that is creating anxiety? Is your child possibly not using the best method for them to study? Are they leaving their studies to the last minute? And yes this applies equally to sport. You might have been the A –team netball player, that doesn’t mean that your child will be too. Allow your child to try out all of the sports possible until they find what works for them. Of course there is a big difference between putting in the effort and failing and not putting in any effort and failing. As a parent you know when your kid is not applying themselves. Before getting upset with them, try and figure out why they are not applying themselves. It’s very easy to lose the plot. I know I’ve had to pull myself back from the edge on a number of occasions. The key is to remember what it was like being a kid, take the time to understand the developmental phase your child is in and work with that. Let’s not make the mistakes of the generations before us. Let’s encourage our kids to try everything, find what works for them and encourage them to excel in what they love.

October 18, 2016
Parenting Hub

5 Steps to study success for working parents

In today’s challenging economy, many parents are taking on further studies, often in an effort to better provide for their families after graduating. But studying while having to balance work and family responsibilities is not for the faint of heart, and could have a detrimental effect not only on the existing family budget, but also the general wellbeing of a family, if not approached with a clear strategy. “In the past, people studied in a particular discipline and were largely committed to that for life,” says Tammy Oppenheim, Head of Programme: Faculty of Humanities at The Independent Institute of Education, SA’s largest and most accredited private higher education provider. “But in 2016, the landscape has altered completely. People are exposed to a great deal more information and experiences, and many choose to alter their career path, which may require further study later in life. Even for those who stay in their selected field, study is vital to ensure they remain relevant and up-to-date on the requirements of your field,” she says. “If approached correctly, further study can fast-track a career and give access to promotions or financial rewards that would have been otherwise unachievable.” In addition to financial reward, a change of career path and upwards mobility can also contribute beneficially to self-esteem and self-actualisation, helping parents to be the best role-models they can be for their children, says Oppenheim. “Modelling life-long learning and good study habits can help your children on their own study path and also provide valuable common ground and conversation opportunities, particularly in the teenage years. But to successfully handle the increased pressure and demands study brings to the family dynamic, everyone needs to be on the same page.” So what can parents do to make a success of further study while keeping up with their parental responsibilities? Oppenheim says there are 5 important facets to making it work: DO YOUR RESEARCH Choose an academic institution that caters to your needs as a parent, such as those offering part-time and distance studies. Attending lectures on the weekend or from the comfort of your own home gives greater flexibility, especially for parents who work full-time. Smaller academic institutions also tend to offer greater individual support and flexibility, both of which are invaluable to a busy parent. HAVE A PLAN B IN PLACE FOR EVERY EVENTUALITY Arrange for back-up childcare for those times when you are absolutely unavailable, for instance when you have an exam or presentation scheduled, just in case your original plans fall through. BE HONEST WITH YOUR CHILDREN Explain what you are studying and why, and show your children the value of a life-long-learning philosophy. School-age children often take great pleasure in having learning as a common interest with parents. Sitting together for study-time is both good bonding-time and a great way to model good study habits for your children. MENTALLY COMPARTMENTALISE People are complex. An individual may be a mother, a worker, a student, a spouse and a friend all at the same time. However, it can be daunting to have your head-space filled up with all of your roles at the same time. Careful scheduling can help avoid this. Carve out blocks of time for each of your responsibilities, and don’t allow guilt or distraction from one area to intrude when you are focusing on another area. GET SUPPORT Taking on tertiary studies as a parent will be challenging and time-consuming and can feel isolating and overwhelming. Speak to fellow students with children, join an online parenting forum and seek out others who are going through the same experience. Simply verbalising your challenges can be helpful, but chances are there may also be some useful advice in response. “When you are in the middle of an exam period and your little one has a cold and wants to be held all night, and your boss is drowning you in work, it can feel overwhelming and never-ending. But it is important to remind yourself that your studies have an end-date,” says Oppenheim. “Visualise your journey: In one week I will have finished my first set of exams; in 6 months I will have finished my research proposal; in two years I will be walking across the stage at my graduation. Studying is not going to be easy; but it is most definitely going to be worth it.”

July 19, 2016
Parenting Hub

How to help your teenager cope with exam stress

In an increasingly competitive world, young people writing exams are arguably under more pressure than ever before, knowing that their results need to give them an advantage when applying for higher education or employment. Unfortunately, this means that they are also exposed to increasingly higher levels of stress – stress that can, if not managed properly, become debilitating and even affect their performance. Dr Gillian Mooney, Teaching and Learning Manager at The Independent Institute of Education, SA’s largest and most accredited private higher education provider, says it is therefore vital for parents and other caregivers to monitor the mental wellbeing of learners and students in addition to their preparation, as there are a number of ways that stress can be manipulated to improve performance rather than allowing it to be an unnecessary hurdle. “At this time of year, it is not unusual for young people to experience peak levels of stress because of the nearing exams,” she says, adding that “it is important to remember that stress can both be motivating and managed”. Mooney, who has also spent more than a decade and a half as a Psychology lecturer, says adults should understand that stress is subjective, and that what is stressful for one person, may not be stressful for another. “Stress is your body’s physical reaction to certain situations. Your body has a biological response – that is chemicals and hormones are released – in order to help you cope with a stressful stimulus. As a result, stress can affect your physical health, your mental health and your behaviour.” She says while some stress is healthy in the short term, and can help one be more productive and motivated, negative stress will cause ‘distress’, leading to feelings of anger, irritability and fear. “Negative stress may also cause physical symptoms such as a headache or stomach cramps. Exam anxiety is a kind of stress that involves excessive worrying about exams, the fear of being evaluated, and, of the consequences of exams. Exam anxiety is experienced by many students and is not mysterious or difficult to understand.” Mooney says this type of stress can be easily managed if a student takes heed of the following ten tips: Believe in yourself: If you have worked consistently since the start of the year, you should be fine and there is no need to worry excessively. Don’t try to be perfect: It’s good to have goals, but these need to be realistic. If you believe that anything less than 100% means you have failed, then you are creating unnecessary stress for yourself. Don’t keep things bottled up inside: A good way to alleviate worry and stress is to confide in someone that you trust and who will be supportive, for example your parents, friends or lecturers. Keep things in perspective: Exams may seem like the most important thing right now, but in the context of your whole life, they are only really a small part. Life will be worth living regardless of an exam. Give yourself credit for getting as far as you have. Be proactive in tackling your problems: If you do not understand some of the material, merely feeling stressed about it will not help. Rather make an appointment to see your lecturer, talk to your classmates, or review a past exam paper. Get accurate information: Check all the course information and ask your lecturer. You need to know what will be in the exam, how it will be marked, where the exam will be written, and when the exam will start and end. Structure your study time: You need to study in regular sessions of about 50 minutes each, separated by 10 minute breaks. Plan for the exam: Try to arrive at the exam venue early. Wear a watch or make sure you know where the clock is in the exam venue. Wear layers of clothes so that you can adjust when you feel hot or cold. Make a list of all the materials you will need in the exam room and be sure to pack it before you go. Try to maintain a healthy lifestyle: Your anxiety levels will increase if you feel tired and run down. You can improve your resilience by getting enough exercise, eating nutritious food and getting regular and adequate sleep. Avoid the things that won’t help: Try not to drink too much coffee the night before and the morning of the exam. Avoid other students who are anxious and talkative before the exam. And avoid talking about the course material just before the exam. “If you manage your emotional approach to stress, the physical response will also become manageable,” says Mooney. “Parents and caregivers should be vigilant and ensure that if they start seeing the signs of excessive, unproductive stress, they timeously assist by providing the practical and emotional support required to help students and learners perform at their best.”

June 2, 2016
Parenting Hub

Relaxation And Exam Preparation

I don’t think any of us associate exams with being relaxed, but bringing these two together is the answer to exam success. You see, when we activate the stress-response in the body, that fight or flight mechanism, we actually decrease the blood supply to our higher thinking functions. See it like this: If you were in the bush, running away from a hungry lion you don’t really need to be able to do calculus at that time – what you need are fast reflexes and pumped muscles. This is the same mechanism in place when we get stressed about exams. The more stressed you are, the less clearly you can think. This is why I believe that continuous assessment is a much clearer indicator of what kids know and have understood than these highly intense end-of-term exams. But hey, if you’re stuck with them for now, let’s look at what you can do to help your kids through… Firstly, remove the pressure to excel. Bribing or threatening kids into doing well on their exams is more likely to activate this fight or flight mechanism. Even the way that you speak about the exams can make a difference – be very matter of fact about it – “it’s not a test to see who you are or if you’re a worthy human being (you’d be surprised how many kids believe this at some level) but just a way for the teachers to see how much you’ve learned and if THEY need to improve their teaching methods or help you out in areas that you haven’t understood. And it’s ok if you don’t do well!” Taking this pressure off makes it more likely that they will. And I’m not saying they don’t need to study, they do, but in a stress-free way. The next thing is to introduce some kind of relaxation exercises into their study routine. Deep breathing is a simple, easy way to de-activate the stress response. Breathe in as you count to 3, hold on the count of 4 and then breathe out to the counts of 5, 6, 7, 8, 9, 10. In other words your out-breath is twice the length of your in-breath. This is a typical breathing pattern used in stress-biofeedback, a medically proven technique for reducing stress and all the negative side-effects that come with it. Take a 5-minute breathing-break for every 30 minutes of studying. My personal favourite for staying in a relaxed, and therefore beneficial studying state, is to get your brainwaves to a Theta level (4-8 cycles per second / Hz). From the ages of around 2-6 we are predominantly in a Theta state which is why we absorb so much information so easily. I call this the Learning State, and it’s very easy to get back into it. Pick a spot on the wall in front of you above eye level. Stare at this spot intensely until you start to feel a strain on your eyes. Then, while still looking at this spot, expand your vision to include the peripheral vision (ie as far as you can see to either side while still staring at your spot). Then you can look back down (at your study material or teacher) but keep a constant awareness of the periphery. When we are stressed (the lion is chasing us) we tend to be very focused on our foveal/central vision – one small spot in front of us. When we’re relaxed (reclining on the porch of our beach house), we tend to open up our vision to include the whole scenery. So by getting into the relaxed Learning State, we “trick” our bodies and minds into believing we are relaxed, and we open up to much more information. Staying in the Learning State while learning and while writing exams is a simple and effective trick for marrying exams and relaxation for best effect. Good luck and stay calm!

November 11, 2014
Paarl Dietitians

Brain Food For Exams

Our brain, a mass of fat and protein weighing about 1.4 kilograms (equal to 3 bricks of butter), is the organ that makes us human, gives us the capacity for art, language, moral judgments and rational thought. It’s also responsible for each of our personality, memories, movements, and how we sense the world. So, one would think that it is the organ that we would take the most care of. We have days dedicated to heart, kidney and bone health, but how often do we take time to appreciate our brain and make sure we are looking after it! What we eat can have a direct impact on how well our brain works. Our brain is a hungry organ and reportedly uses 20-30% of our daily energy intake. Relative to its size and weight, that is rather demanding and if we don’t take in adequate nutrition, our brain is going to go hungry. None of us feel good when we are hungry, so just imagine how your brain must feel when it goes hungry. Just by skipping breakfast alone, you can adversely affect brain functions like fluency when speaking, ability to solve problems and motivation to tackle tasks. What we need to realise is your brain works just like your car. Just like your car requires good quality petrol, oil, water, brake fluid and other components to function well, so does your brain. The nutrients key to your brains health and function include glucose, vitamins & minerals and other essential chemicals. If you want to keep your brain fit and healthy and make sure it serves you well, keep reading to learn more about food and brain health. Glucose = carbohydrate = brain power The ability to concentrate and focus comes from the adequate supply of energy – from blood glucose – to the brain. The glucose in our blood comes primarily from the carbohydrates we eat – foods including fruit, vegetables, cereals, bread, sugars and lactose in milk. Eating breakfast and regular meals containing some carbohydrate ensure you will have enough glucose in your blood. Low GI carbohydrates are the best choice as they will ensure a steady supply of glucose to your brain. Not having enough glucose in the blood makes us feel weak, tired and our minds cloudy. This may happen when we don’t eat enough carbohydrate-containing food e.g. when you are following a low carbohydrate diet or if you have an erratic eating patterns. However, though glucose ensures good concentration and focus, once your blood glucose is within the normal range, you CANNOT further boost your brain power by eating more carbohydrates and increasing your glucose levels. This will not make you smarter but only cause you to gain weight! Your dietitian would be able to guide you on how much carbohydrates you need to prevent weight gain. Choose fats wisely Our brains are made of around 40% fat, and our cells need fats to maintain their structures, therefore an adequate supply of healthy fat is needed to maintain brain health. Healthy fat choices include the mono-unsaturated fats like olive oil, avocado pear, nuts and seeds and omega 3 rich foods like pilchards, sardines, salmon, trout and walnuts. If you don’t like fish you may decide to take an omega 3 supplement. Make sure your omega 3 supplement has a high proportion of the active ingredients – Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). Take up to a total of 1g/day of these essential fatty acids every day. We stock various omega-3 supplements at the practice that meets the recommended dosage. Include protein at each meal Tryptophan is one of the building blocks of protein, and has been shown to play a role in depression. Studies have shown that adding pure tryptophan to the diet of people with depression can improve their mood. Tryptophan is found in most foods like seafood, dairy, nuts, seeds and legumes, but is found in the largest quantity in turkey, chicken and red meats. Protein also contains essential nutrients and eating it little and often helps to keep us feeling full, which in turn, can prevent overeating. Fresh meat, poultry, fish, shellfish and eggs are the best sources of protein. Fill around one-third of your plate with a protein food. Don’t forget your fruit and veggies and wholegrains Wholegrain cereals, peas, beans, lentils, nuts, seeds, fruits and vegetables are rich in a range of vitamins and minerals that your body needs in order to function well. These foods are also rich in B vitamins, (including folate) and zinc, which evidence suggests is important in managing depression. Try to eat at least five different fruits and vegetables daily to get all the vitamins and minerals you need. Drink enough fluid Water makes up 85 percent of the brain weight. So, it is but natural that lack of water can lead to brain shrinkage. Researches have shown that dehydration not only shrinks the brain tissues but also adversely affects concentration and memory. So, how much water is required by the body every day? Drink water according to your body weight. Dividing your weight in kilograms by 30 gives the amount of water in litres a day. For example, if you weigh 75 kg, drink (75/30= 2.5) 2.5 litres of water spread out over a day. Be careful of caffeinated beverages though. Caffeine may affect your mood and may lead to withdrawal headaches and to low or irritable mood when the effects wear off. Drinks such as coffee, cola, energy drinks, tea and chocolate all contain caffeine. Avoid all energy drinks, and try to limit intake to three cups of coffee, or five cups of tea a day. Alcohol also has a dehydrating effect. Drinking too much alcohol can also lead to B vitamin deficiencies, and can make you more depressed or anxious. Try to limit intake to no more than two to three drinks on no more than five days per week. Try to include a super food each day Super foods

October 15, 2014
Edublox - Reading & Learning Clinic

The Difference between Study Skills, Study Techniques and Study Methods

The Difference between Study Skills, Study Techniques and Study Methods When one considers learning and study, one should always keep in mind that there are three aspects that are of importance: Study Skills: The ability of any learner to study successfully depends to a great extent on his fundamental study skills, i.e. his ability to concentrate, to perceive correctly and accurately, as well as the ability to remember what has been perceived. Study skills should not be confused with study techniques and study methods. The difference between these can be explained by using the game of soccer as example. In order to be a soccer player, a person first has to master the fundamental soccer skills, e.g. passing, heading, and dribbling the ball. Only after that can he be taught techniques and methods. In the same way, in order to be a good student, a learner first has to master the fundamental study skills. Mnemonics training is often done without keeping this sequential fashion of learning in mind. A mnemonic is a specific reconstruction of target content intended to tie new information more closely to the learner’s existing knowledge base and, therefore, facilitate retrieval. There are a variety of mnemonic techniques, including keywords, pegwords, acronyms, loci methods, spelling mnemonics, phonetic mnemonics, number-sound mnemonics, and Japanese “Yodai” methods. An example of an acronym is to remember the word HOMES to recall the names of the Great Lakes: Huron, Ontario, Michigan, Erie, and Superior. The purpose of number-sound mnemonics is to recall strings of numbers, such as telephone numbers, addresses, locker combinations or historical dates. To use them, learners must first learn the number-sound relationships: 0=s; 1=t; 2=n; 3=m; 4=r; 5=l; 6=sh, ch, or soft g, 7=k, hard c, or hard g; 8=f or v; and 9=p. To remember the date 1439, for example, the learner uses the associated consonant sounds, t, r, m and p, and will insert vowels to create a meaningful word or words. In this case, the word “tramp” can be used. There are, however, at least two problems in improving memory by means of mnemonic instruction. The first problem is — as already stated — that it overlooks the sequential fashion of learning. Mnemonics instruction is, to a large extent, instruction in memory techniques, which should be taught only after the skill of memory has been learned. It can be compared to a person being taught soccer tactics, such as the “wall pass,” while he has not yet adequately mastered the skill of passing the ball. As stated in Knowabout Soccer, “No matter how good your passing technique, if the quality of your passing is poor, your technique will not be effective.” The second problem is that by teaching memory crutches only, the result is, as stated by Scruggs and Mastropieri, “on more complex applications, generalization attempts [are] less successful.” If the skill of memory is taught, however, the learner can apply it in any situation. Study Techniques: There are three learning techniques that can be employed to make study more successful. 1. Association: This is probably the most important and most effective of all the learning techniques, of which mnemonics is probably the most commonly used association technique. 2. Thinking in pictures: One is able to remember much better what has been seen in the mind’s eye than what has been thought in abstract terms. Therefore, one should always consciously try to think in terms of pictures. 3. Reduce frequency of brain waves: The brain usually vibrates at 20 cycles per second or higher. Dr. Georgi Lozanov was probably the first who discovered that, if the frequency of the brain waves is reduced, more effective study becomes possible. He found that playing slow Baroque music could reduce the frequency of brain waves. José Silva was probably the first who discovered a method to reduce the frequency of brain waves at will. Study Methods: Most learners have the bad habit of only studying the day before a test or exam. There are two serious disadvantages attached to this method of study: 1. There is never any regular practice of study skills. 2. It has been found that within 24 hours — on an average — one forgets up to 80% of what one has learned. If, however, the study material is reviewed after 24 hours, it takes 7 days before 80% is forgotten again, and if another review is done at this point, then it takes 30 days to forget 80% again. Research has shown that, if the correct pattern or review of studied material is followed, memory consolidation is enhanced significantly, and the overall time spent in learning is slashed dramatically. The following pattern of initial study and subsequent review will certainly deliver excellent results: 1. Set up a timetable that is divided in study periods of 30 minutes each. On the first day on which this new timetable will be implemented, take the first study period to learn some study material thoroughly. It must be brief enough so that it can be absorbed in only about 15 minutes. Once the full study program is in operation, as you will soon realize when you read further, one only has about 15 minutes in each study period of 30 minutes in which to study and absorb new material. The rest of the time is spent on reviewing previously learned material. The piece of work must be summarized and thoroughly studied in these 30 minutes. Take a rest of 5 minutes at the end of the study period. 2. Review after 5 minutes. Take 3 minutes of the next study period to review the study material of the previous study period, before new material is again summarized and thoroughly studied. 3. Review after 24 hours. Take 3 minutes to review the material that was studied the previous day. Then take 3 minutes to review the work that was studied 5 minutes ago, before again studying and summarizing new material. 4. Review after 7 days. Take 3 minutes

December 17, 2013
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