The Library Blog

Edinburgh Napier University

Category: Health and Wellbeing (Page 1 of 2)

drawing of girl sitting crosslegged on floor with laptop and headphones for blog post get moving and study better

Get Moving and Study Better!

25/09/2023 / / 0 Comments

Get Moving and Study Better

Tips for helping your body be healthier as you study.

Whether it’s studying, working, or watching a screen. We all need to move more. Finding clever small changes is a great way to sneak a little more health into our daily lives.

Things like stand-up desks are a great idea but they can be expensive and large. Try fitting one of them in your Halls room. Below we’ve come up with a few easy, cheap or free alternatives.

Sitting on the Floor

This is an easy one, why not try sitting on the floor? If you’re streaming, reading, or even just scrolling pop yourself down on the floor instead of a chair. New research says that it can be very beneficial to do this for just a short period a day.

Make sure you use a good position though, cross-legged, Z-sit or Long sit to make sure your posture is correct. This article from Healthline can give you some good floor-sitting tips.

You can read more on the science in articles like: “A Comparison Study on the Change in Lumbar Lordosis When Standing, Sitting on a Chair, and Sitting on the Floor in Normal Individuals”, available through our Library catalogue LibrarySearch

Recording and Walking

Why not record your study notes on your phone, pop in some earphones and go for a walk. Research says the best way to study is to use multiple formats. It’s called multimodal learning! Multimodal learning incorporates visual, auditory, reading and writing and kinesthetic

So don’t just write them down but speak your notes aloud. By recording them and listening back as you walk, your body and your brain will be working. You could even drift off to sleep listening to them and let your unconscious soak them in as you sleep.

Read more on SpringerLink in this research paper called Multimodal Learning by Dominic Massaro.

Meditation

So, this one needs to be done separately from studying but the science says it can really help you actually study better. So even if you schedule a few short meditation breaks into your day you could see improvements. To get yourself moving why not try a walking meditation?

There is a study called: “Effects of a Mindfulness Meditation Course on Learning and Cognitive Performance among University Students in Taiwan” available through LibrarySearch. The study found meditation significantly improved memory performance. So why not give it a try?

Here’s a free 10-minute walking meditation on Soundcloud.

Just Move!

Fidget, wiggle your toes, or sway to some music. Any movement is good! Why not stop and do 10 jumping jacks or some squats? Put on your favourite song and dance! Getting the blood pumping around your body is an excellent way to stimulate your mind!

Read more on health and well-being in some of our other articles:

Stress Awareness Month

January and Wellbeing

By Juliet Kinsey

Image Source: Image by Anna Lysenko from Pixabay

 

Library Relaxation Spaces banner for a virtual relaxation zone

Library Relaxation Spaces

11/09/2023 / / 0 Comments

Library Relaxation Spaces

Physical relaxation Spaces

We know University life is devoted to study and learning, but we also want you to feel relaxed and comfortable every time you enter our libraries.  It’s essential to take time out, de-stress, and give yourself a break from your studies. Looking after your mental and physical well-being is crucial to your success at university.

With that in mind, we hope you’ll feel welcome in our relaxation spaces. These are small colourful areas we’ve designed for you to sit back, and enjoy the benefits of natural light and soft seating.

Each of our three campus libraries has its own dedicated space, ask the helpdesk for directions. In these spaces, we’ve provided puzzles, jigsaws, craft materials and colouring books and pens to help you feel relaxed and explore your creativity,  But maybe you just want to sit and do nothing for a while. That’s fine too – pull up a beanbag, talk to the plants, or just sit, put the notes down and let your mind wander. You’ll feel all the better for a break and ready to tackle your next assignment.

For more information on our relaxation spaces, please see here: Relaxation Spaces (napier.ac.uk)

Online Relaxation Space

Not only do we have physical spaces, but we also have an online relaxation space! Right here on the blog, we have an area dedicated to helping you take time out to relax from studying. Check out our online relaxation space at the top of this page. There is something for everyone, with links to breathing exercises, art therapy and relaxing music. To name just a few.

By Lesley McRobb

Picture of an eye for Blog post Colour Blindness Day

Colour Blindness Day

06/09/2023 / / 0 Comments

Colour Blindness Day

Colour Blindness Awareness Day was launched in 2015 and is held on September 6th – the birthday of John Dalton. He is credited with being the first person known to realise colour blindness exists. Furthermore, he also introduced atomic theory into chemistry. As a scientist, he became aware that neither he nor his brother saw colours the same way as everyone else. He thought this was because they had blue liquid in their eyes and Dalton left his eyes to science so that research could be carried out after his death. Dalton understood that because both he and his brother were affected, their condition must be hereditary. Over 150 years later DNA proved he had inherited colour blindness. Colour blindness is also known as Daltonism in his memory.

What is Colour blindness?

We’re sure you are aware that not all disabilities are visible. Colour blindness or colour vision deficiency (CVD) is one of those that you may not realise is affecting someone. It affects roughly 1 in 12 men and 1 in 200 women. The effects can be mild, moderate or severe. You can be born with CVD, or it can start at any age. It can be a side effect of conditions such as diabetes and multiple sclerosis or as a consequence of the eye disease glaucoma. Medications or exposure to certain chemicals can also cause colour deficiencies.

Unfortunately, there is currently no known cure or treatment for inherited colour blindness. Those with the condition will find that they can adapt to it to some extent but may not be able to pursue professions where accurate colour vision is required. If a colour vision deficiency is developed because of illness, injury or medication, addressing the underlying condition may help.

The main symptom of CVD is finding it hard to tell the difference between colours. There are different types of CVD – the most common being unable to fully ‘see’ red, green or blue light. Being ‘red/green colour blind’ means people with it can easily confuse any colours which have some red or green as part of the whole colour. So someone with red/green colour blindness is likely to confuse blue and purple because they can’t ‘see’ the red element of the colour purple.

 

Testing for CVD

There are 2 main tests for colour vision deficiency:

  • the Ishihara test – reading images made up of coloured dots. The Ishihara test is used to detect the most common types of colour blindness, which are categorised as red-green colour deficiencies
  • colour arrangement tests – putting coloured objects in order of what shade they are

 

Colour vision testing is not part of the routine NHS eye test, but you can ask an optician for it if you think you need it.

Effects on daily life:

Driving – More specifically identifying signal lights and colour-coded signs that are designed to stand out such as danger and warning signs.

Colour coded charts – People suffering from colour blindness can have great difficulty reading colour-coded charts and other similar types of activities.

Jobs – Certain job restrictions apply for someone with a colour vision deficiency, such as a train driver.

Education – Not being able to distinguish colours when needed to complete taught activities and assessments.

Living a life full of colour – Something most of us take for granted but it is estimated that someone who is colour blind may only see as few as 10,000 shades of colour compared to someone with normal colour vision who can see up to 1,000,000 distinct shades of colour.

CVD is just one of many disabilities that can hinder the learning experience and make daily activities like using the web difficult or impossible. The demand and need for physical and digital accessibility will only continue to rise, underscoring the critical importance of raising overall disability awareness.

Edinburgh Napier University

Edinburgh Napier accessibility statement: https://my.napier.ac.uk/wellbeing-support-and-inclusion/accessibility-statement

If you would like advice about how the university can support students and staff with physical disabilities and mental health issues you can contact the Napier Wellbeing, Support and Inclusion team: https://my.napier.ac.uk/wellbeing-support-and-inclusion/disability-inclusion

Hardware available to borrow from the library

We have a range of ergonomic keyboards and mice, noise-cancelling headphones, laptop riser stands and coloured overlays available for everyone to borrow from each campus library. You can use Library Search to see what is available-it helps to select ‘Equipment’ under the Format filter options on the right-hand side.

We also have extra-large monitors and height-adjustable desks in each library, ask at the helpdesks to find out where they are situated.

Our library assistants are happy to help with all your well-being queries.

By Vivienne Hamilton

Photo by Victor Freitas on Unsplash

Bike Week 2023: On yer bike! cyclist on bike

Bike Week 2023

05/06/2023 / / 0 Comments

Bike Week 2023

No disrespect to Giovanni Fontana. I’m sure he meant well, but that bike he designed way back in 1418 really wasn’t practical.  For a start, it had 4 wheels and its gears were connected by rope. Still, he was on to something, and a mere 400 years later German baron, Karl von Drais, invented what is regarded as the first modern bicycle – or the steerable running machine as he called it. So what if it didn’t have pedals and the rider had to push it along the ground with his feet? It was the big bang of cycling – the realisation that mechanized personal transportation was a thing, and that thing was here to stay.

Not long afterwards the first pedal-driven bicycle with rear wheel drive was invented by a Scotsman – yay! He was either Kirkpatrick MacMillan or Thomas McCall. It’s been disputed since the 1860s – and that’s when cycling really started to, erm, motor.

Today, of course, bike technology is so advanced that there is a type and model for every type of cyclist, whether you’re into racing, mountain-biking, recreational weekend tootling, getting to work or just nipping down to the shops. And of course, cycling is not just a convenient way to get around, it’s healthy and good for the environment too.

According to charity, Cycling UK, British cyclists notched up 5.03 billion miles in 2020, and the trend is going up by an average of 3 billion every year.  We’re still lagging well behind our European neighbours, though.  Out of 28 countries surveyed, the UK came 25th for cycling.  So let’s all get saddled up and bump up those statistics.

Bike Week 2023

This month national Bike Week takes place from the 5th to the 11th of June. To see how you can get involved, see here:

Bike Week 2023 | Cycling UK

And for more local information, check out: Edinburgh Festival of Cycling | Cycling UK

We at Edinburgh Napier are keen to promote safe cycling in and around the city.  To see what resources are available and how we can encourage you to get on your bike, please see here:

Cycling (napier.ac.uk)

By Lesley McRobb

Exercise is a great way to practise self-care and get fit. For more ideas why not check out some of the books here.

Stress Awareness Month promotional image

Stress Awareness Month

04/04/2023 / / 0 Comments

  Stress awareness month

April is stress awareness month, its aim is to remind us of the importance of taking time to pause and understand what the purpose of stress is, our triggers, how it affects us physically and mentally, and the impact it has in our day-to-day lives. 

It began in April 1992 in response to the rising crisis that stress has caused in our society. It is designed to open up conversations about stress in our lives and remove some of the stigmas around talking about stress.

This Year

The month also allows us to look at the methods that can be applied to help us deal with stress and become more resilient. Furthermore, it asks us to take a holistic approach to stress looking at not only our minds but the health of our bodies also.

The 30 Day Challenge

This year Stress.org.uk is challenging people to pick one action each for their Physical, Mental and Emotional Well-being to carry out every day. This is based on the idea that it takes 30 days to create a new habit. For instance, Why not try taking the stairs instead of the lift, eat one extra vegetable with Dinner or make a little time each day to meditate. Check out their website for more ideas.

University Resources

Look out for various activities and events that may be happening in your workplace or online. You can visit your staff Internet’s Health & Wellbeing page to see what services are available.

For students, visit your University’s Wellbeing page, and see what they offer. This may include signposting you to other organizations.

Additionally, Students at Edinburgh Napier University can access the Student Wellbeing, Support and Inclusion page using the following link: Wellbeing Support and Inclusion

Or perhaps you would like to look at the various resources our library offers, by visiting the Libguide’s Wellbeing Collection page.

Why not check out our Virtual Relaxation Space for a wide range of activities to relax with.

 

Above all, The most important thing to take away is, you are not alone and there is help available.

Information related to stress can also be found on the NHS website and there is support available from many sources through the University Webpages.

 

Sharing ideas:

What do you do to relieve stress, let us know in the comments? 

 

How to reduce stress:

Meditation

Breathing Exercises

Go for walks in nature

Spend time with loved ones

Exercise

Playing games

 

By Mo Almas

 

 

 

 

 

 

 

National Bed Month

01/03/2023 / / 0 Comments

National Bed Month

March is National Bed Month so what better time to remind you how important it is to get enough good quality sleep – especially with dissertation deadlines looming and exams imminent. Countless studies show that getting enough sleep is essential for maintaining optimal health and well-being. Like exercise and a balanced diet, sleep may help prevent a range of health issues, including heart disease and depression.

As a student you may not feel that sleep is something to prioritize. You have course work, social events and perhaps a part-time job to fit in to your busy schedules, so missing out on a few hours’ sleep doesn’t matter, does it? The consequences of poor-quality sleep or sleep deprivation include:

  • Irritability 
  • Daytime fatigue
  • Increased anxiety 
  • Trouble concentrating
  • Lack of creativity
  • Negative impact on your overall mental health

Staying awake for 18 hours can have the same effect as a blood alcohol content (BAC) of 0.05% which is the same as the Scottish drink drive limit. Staying awake for 24 hours can equate to a BAC of 0.10% which is well over it.

How to get some quality sleep

Although many studies argue that 8 hours sleep is recommended for adults, it is actually the quality of your sleep that is vital. This means you need to stick to a regular sleeping pattern to ensure that you get enough REM (rapid-eye movement) or ‘dream’ sleep.

So how can you do this?

  • Consistency-try going to bed at the same time and waking up at the same time each morning
  • Make sure your bedroom is quiet and at a comfortable temperature.
  • Remove electronic devices an hour before you want to sleep.
  • Exercise during the day.
  • Avoid alcohol, caffeine or large meals before sleeping.
  • Structure your day and plan ahead of your exams, assignments and due dates and activities so you don’t end up cramming or working late into the night.

The benefits of a good night sleep

Because there are many benefits to getting enough good quality sleep it’s a no-brainer that you should be prioritising sleep to maximize results. Benefits to students from a good sleep include:

  • Sharper brain 
  • Increased productivity
  • More positive mood
  • Stress reduction
  • Boosted immune system

Taking these active steps to promote healthy sleep should help you fall asleep faster, stay asleep, and get a more restorative sleep.

You can use Library Search to find books and articles on sleep deprivation and the benefits of sleep.

If you feel you need some guidance on how to better your study routine, some tips are provided in the link provided below:

https://www.grb.uk.com/blog/five-productivity-upgrades-to-your-university-routine

You can read our post of National Sleep Day from 2022 

By Vivienne Hamilton

Photo by Liz Vo 

lego
Source

Lego Day

28/01/2023 / / 1 Comment

Celebrating Lego Day

It’s world Lego day today. Lego is one of those toys that is ubiquitous with childhood. Anyone growing up in the West will know immediately what you mean when you mention it. It is the joy of Children everywhere, and the thing that drives most parents mad. Is there anything more painful to stand on!?!

In fact, people who have regularly experienced walking on hot coals and broken glass say Lego is by far the worst thing to walk on (source). Feeling brave? You always have a go at the Lego Firewalk. Personally, I’d rather walk on glass or coals!

History

It was in Denmark, at Ole Kirk Christiansen’s workshop where Lego was firstborn. In 1934 it became called Lego after the Danish phrase leg godt.  They were originally called Automatic Binding Bricks, but less originally they were based on the Kiddicraft Self-Locking Bricks, already patented in the UK.

Over time Lego has grown to become the biggest toy company in the world and is not only used as toys but as movies, artworks and they even made an amusement park you can visit.

Mindfulness

Lego is no longer just for children; in fact, they have many Lego sets dedicated to adults. There is some fascinating research connected to mindfulness about how doing Lego can help our mental health. We actually keep a Lego set behind each Library Help Desk you can borrow for free. Why not check one out next time you visit…if the library staff aren’t already playing with them that is!

Learn More

We have a fascinating and diverse range of materials for you to read on Lego, from issues with Dentistry (teeth and Lego are a bad mix it seems!) to build your own Lego Robots. Check out Librarysearch.napier.ac.uk.. Just type in the word “Lego” and start reading!

By Juliet Kinsey

Sources: Wikipedia

Craiglockhart campus covered in snow

January and Wellbeing

17/01/2023 / / 0 Comments

January and Wellbeing

It’s that time of year when the festive celebrations are over, and the promise of spring still seems quite far away. January is often the time when many of us start to feel the winter blues which is why it is increasingly important to be kind to yourself and look after your mental health. 

While the short winter days and cold weather can sometimes make it less appealing to adventure outdoors, there are benefits to wrapping up warm and heading outdoors to experience the smells and sounds of the winter. Small things such as the feeling of crunch of snow underfoot, spotting a robin on a tree branch, or stopping to admire beautiful patterns created by frost can all bring a little joy and help to boost spirits.

Self-care

Thriving with Nature – a guide for everyone was published by the Mental Health Foundation to help readers find ways of connecting with nature throughout the year. The guide contains creative and straightforward suggestions for activities to help engage with nature and encourage you to get outdoors regardless of whether you live in the centre of a city or out in the countryside.

The Library has several books on nature and the benefits it can have on our health within the Shelf Help collection:

Braving the wilderness: the quest for true belonging and the courage to stand alone by Brené Brown.

The Wild Remedy by Emma Mitchell

Into the forest: how trees can help you find health and happiness by Qing Li

Don’t forget, ENGAGE Fitness at Edinburgh Napier University provides a performance gym, fitness suite and sports hall at the Sighthill campus for those days when you don’t want to exercise outdoors.  A student trimester pass is available for only £55!

Search the Library more nature or fitness-related printed or online resources on LibrarySearch.

Read more on wellbeing in our section Wellness Collection, full of useful and interesting books or take some time out in our Online Relaxation Zone

World Mental Health Day

10/10/2022 / / 1 Comment

Our mental health has been challenged pre and post-pandemic, with rises in anxiety and depression, as well as other unrecognised disorders; we can strive to play a role in increasing awareness, signposting, listening to one another and having conversations.

The World Mental Health Day theme is to use spoken words about the different ways we can talk about our experiences. Getting the words out to describe how we feel can be tough at times  Mind shows you can confide in advisors, and find online and local communities and other information.

At Edinburgh Napier University, not only are our library help desks here to support you with library-related enquiries, but we are also here to listen to your concerns and provide you with as much support as possible. Napier’s counselling service is here to help your well-being and mental health through practical tools and coping strategies such as CBT and meditation: https://www.napier.ac.uk/study-with-us/student-life/counselling-and-mental-wellbeing

Our Shelf Help collection at Edinburgh Napier University Library is materials chosen by professionals to overcome uncomfortable or stressful thoughts, experiences, and feelings.

You can find the link to Shelf Help here.

Self-care, such as exercise, meeting friends and family, sleep and eating nutritiously have physical and emotional benefits to improving your well-being. You can check out resources on the library blog for further support and building resistance

https://blogs.napier.ac.uk/library/virtual-relaxation-space/

 

Edinburgh Napier University online support:

Counselling team 9am-5pm Mon-Fri

0131 455 2459

Edinburgh Napier University Disability and Inclusion Team

9am-5pm Mon-Fri counselling@napier.ac.uk disabilityandinclusion@napier.ac.uk

Meditation

Meditation Day 21st of May

21/05/2022 / / 1 Comment

World Meditation Day– 21st May

“You should sit in meditation for twenty minutes every day unless you’re too busy; then you should sit for an hour.”

These words, attributed to an unknown Zen master, are probably the most famous, and arguably the wisest, words ever uttered on the subject of meditation.

The paradox is, of course, that the more you have to do, and the less time you have to do it, the more important it is to stop whatever you’re doing and take time out. Meditation is one of the best, and certainly one of the healthiest, ways to do that.

It can be hard to describe exactly what meditation is or how it feels. I’ve been meditating nearly every day for more than a decade, and I still struggle to define it, but at its heart I believe it’s a way to quieten the mind, relax the body and turn down the volume on the chatterbox in my head that is continuously spouting nonsense.

Types of Meditation to try this world meditation day

There are as many types of meditation as there are practitioners. You may have tried some of them: mindfulness, visualisation, walking meditation, mantra meditation, OM chanting, Vipasanna, and loving-kindness are just some of the many ways to do it. I’ve tried several of those, but my regular daily practice is TM – transcendental meditation. Whatever form suits you, the main thing is to do it regularly. Like any other practice, establishing it as a habit is the key to its success.

The benefits of meditation are well-known. It improves sleep and concentration, relieves anxiety and stress (exams, anyone?), can reduce cravings and pain, helps you to feel calmer, makes you more productive and creative. Some people claim to experience a feeling of bliss when they meditate. I can’t claim that, but I have always felt better after my daily session, and I feel less at peace if I miss one.

We have several books that give greater insight into this most ancient of spiritual practices. Log into LibrarySearch to access them:

Learn to meditate: the art of tranquillity, self-awareness and insight – Edinburgh Napier University (exlibrisgroup.com)

Wherever you go, there you are – Edinburgh Napier University (exlibrisgroup.com)

Meditation for everybody – Edinburgh Napier University (exlibrisgroup.com)

Meditation Day 21st of May

This year, Saturday, May 21st marks World Meditation Day. Why not treat yourself to a session?  It’ll only take 20 minutes – or an hour if you’re really busy.

By Lesley McRobb

Read more on Mental Health awareness here and here 

and don’t forget to check out our virtual relaxation space.

« Older posts

Contact Us

Email: library@napier.ac.uk

Telephone: 0131 455 3500

Twitter: @EdNapLib

Instagram: @ENU_Library​

 

© 2023 The Library Blog

Theme by Anders Norén — Up ↑

%d bloggers like this: