This organism is contracted and spread through an opening in the skin and can be transferred from an object that was recently touched by an individual who is infected.

There are also individuals who are carriers of the organism, that are without symptoms and unaware that they are even infected. Thereby, it is very important that we educate those at high risk of how to prevent the spread of this disease.

Athletes are a high risk group because of their close proximity in sporting events and their frequent injuries.

Q&A about Methicillin-Resistant Staphylococcus aureus (MRSA) in Schools

Signs and Symptoms of a possible MRSA infected wound

• Redness and Swelling at the site
• Red Streaking up the affected extremity
• Purulent drainage
• Enlargement of regional lymph nodes
• Fever
• Chills

If ANY of these symptoms are present, please refer your student to The Student Wellness Center, at ext. 8201 for immediate evaluation. Do not delay!

Recommendations to prevent contracting the infection

• Frequent HAND WASHING – critical to removing it from your skin before it enters a wound
• Cleanse all wounds with soap and water
• Cover all open wounds – even rug burns, scrapes, and acne-like lesions and especially when participating in sports
• Seek medical attention as soon as there is suspicion of infection

For more information, please go the Center for Disease Control website. Feel free to call me with any questions or concerns. We are all interested in the safety of our students!

Typical steps taken by GC to control and eradicate infection

• Evaluate, culture and medicate affected patients.
• Identify population targeted and educate them on proper hand-washing, covering wounds, not sharing soaps/razors/clothing, and seeking medical treatment when certain signs/symptoms develop.
• Coordinate care with Infection Control at Georgetown Community Hospital and the Kentucky Department for Public Health.
• Discuss options and recommendations with Microbiologist Nan Perry on how to further control the spread of the bacteria.
• Discuss cleaning issues of common areas at Anderson Hall and Equipment/Locker Room of the football team with Maintenance and Housekeeping Supervisors. Evaluate chemicals used and their effectiveness, as well as, review specifics items to be cleansed on a daily basis.
• Hire second off site cleaning crew to cleanse all common areas a second time a day and on weekends for two weeks.
• Purchase and distribute (as appropriate) cans of disinfectant to appropriate areas. Educate students on what items to spray and sterilize.
• Educate and reassure maintenance and housekeeping staff on the bacteria and ways to protect themselves.

Anger is a wide spectrum of emotion that can be as mild as feeling irritated and as intense as being enraged. Anger occurs in response to threats, whether these threats are real or only in your imagination.¹ Some examples of “threats” are a conflict or disagreement, an unfair situation, betrayal, and feeling humiliated.² Other states that can lead to anger are hunger, frustration, exhaustion, physical pain, and hormonal changes.³ You can be angry at a person or at a situation; fearful things such as worry or trauma can underlie anger as well.

Exploding–or Bottling it Up?

Some people are naturally angrier than others. Factors that contribute to this continuum are genetics and family upbringing.⁴ Strong expressions of anger may have occurred often in your family and become an ingrained habit of response. On the other hand, many people in our society aren’t taught how to manage their anger. Often people get the unspoken message that anger is not acceptable to express. The problem with that unspoken message is anger gets bottled up and people don’t know what to do with it.⁵

Understanding Anger is Essential

Anger in itself is a natural and healthy emotion. It gives you courage to fight against threats instead of simply running away from them.⁶ A purpose of anger is to oppose whatever is causing you threat or pain. Pay attention to your anger, because it signals you that something is wrong. Anger can also stem from compassion towards those being treated unjustly, and it can inspire you to fight for what is right.⁷ Anger can also be leftover from past experiences.⁸ It is worth exploring whether there is old anger festering and surfacing when present experiences trigger memories from the past. If you have experienced a traumatic situation in the past, situations in the present that remind you of that trauma may bring old anger to the surface.⁹ Anger may also surface when you feel that your sense of worth or dignity has been attacked or threatened.¹⁰ Talking to a counselor may help you uncover sources of anger that have yet to be resolved in your life.

Sometimes Life is Unfair

Sometimes situations and problems in life are very hard and difficult. Anger is often a healthy and normal response to these painful experiences. Not every problem will have a solution. You may not be able to control situations and problems, but one thing you can control is how you handle yourself during them. ¹¹

The Anger Myth

There is a myth that letting all your anger unleash will “get it off your chest”.¹² However, psychologists have discovered that unleashing aggressive anger only increases one’s anger. Losing your temper doesn’t actually help solve situations, although it often seems like a good idea in the heat of the moment. Anger can actually be destructive and unhealthy if it is not handled appropriately.

Don’t Push Anger Down

Though you don’t want to harm others, you want to avoid suppressing your anger, which means pushing your feelings under the surface.¹³ It is physically harmful for you to deny your anger; some studies show hypertension and high blood pressure may result. It is also psychologically harmful for you to push your angry feelings away without addressing them. When anger is not expressed outwardly, it can be turned inwardly towards yourself. You may think there is something wrong with you instead of with the person or situation that caused your anger. Turning anger inward like this may cause depression.¹⁴

Another problem with not expressing your anger is that it may come out in other ways. Have you ever met someone who is continually cynical or antagonistic? Maybe the person hasn’t addressed anger from the past. What about someone who pretends like everything is okay, but then gives you the silent treatment? This could be “passive-aggressive”.¹⁵ Such a person hasn’t addressed the angry feelings, but they come out in subtle, “passive” ways. Also watch for anger that is hidden within sarcastic comments or mean jokes.¹⁶

Assertive Means Stating What You Want and Need!

The good news is that there are healthy ways to express anger. Being assertive instead of aggressive is one of these ways. Assertiveness is being honest about what you need and about how you want to meet that need.¹⁷ You can do this in a way that does not hurt yourself or others. If being assertive does not apply to the current reason you are angry, try re-channeling your anger by directing your energy elsewhere. Exercising can do wonders to release pent-up energy. Journaling, poetry, drawing, painting, woodworking, or other artistic outlets provide ways to release the energy generated by anger.

Take a Deep Breath…

You can also try to calm yourself down physically. Try counting from one to ten to calm the anger response. Give your heart rate a few minutes to calm down. With a little time, the angry feelings will subside¹⁸ and you can begin to think more clearly. To help yourself calm down, a simple relaxation technique is breathing deeply from your diaphragm, moving your abdomen in and out (not shallow breaths from your chest), while slowly repeating a word such as “relax” or a calming phrase. You can also use your imagination to conjure up a relaxing picture or scene in your mind.¹⁹ Try this technique the next time you are in a frustrating situation.

Avoid Black and White Thinking and Other Errors

Often, when angry or frustrated, people think in black and white categories or over generalize. They have thoughts such as “This always happens!” or “This is a horrible situation!”²⁰ Similarly, anger can be caused by having expectations and demands about the way life should go. When life is unfair, we may be hurt and disappointed, which can lead to anger.

To combat these errors, it will be helpful to tell yourself that this is not the worst situation that could happen and that you can tolerate it. You can tell yourself that being extremely upset is not going to help the matter. It will help for you to become aware of the hurt and disappointment you feel rather than to get angry.²¹ Talk it out with a trusted friend or colleague. Write down your thoughts; this will help you learn what your blind spots may be.

Want Some Help?

If you have concerns about anger, or any issue, consider personal counseling as a step toward a solution. To make an appointment with a member of the Georgetown College Student Wellness Center’s counseling staff for help on this or any issue, please call 502-863-7074. Counseling staff include:

Lynda Fereday
Russell Hall
Sarah Joyner
Ruth Riding-Malon
Jean Tzou
Audrey Wagner
Dr. Macy Wyatt
Dr. Edward Marshall

By Audrey Wagner

Endnotes:
¹ Wikipedia, The Free Encyclopedia (2007). Anger. Retrieved on February 2, 2007 from http://en.wikipedia.org/wiki/Anger
² Wikipedia, The Free Encyclopedia.
³ Wikipedia, The Free Encyclopedia.
⁴ American Psychological Association (2007). Controlling Anger—Before it Controls You. Washington, DC. Retrieved from http://www.apa.org/topics/controlanger.html on February 6, 2007.
⁵ American Psychological Association
⁶ Wikipedia, The Free Encyclopedia.
⁷ Wikipedia, The Free Encyclopedia.
⁸ Help and Advice Topics (2007). Managing Anger. The University of Sheffield. Retrieved from http://www.shef.ac.uk/counselling/advice/anger/manage.html. on February 2, 2007.
⁹ Help and Advice Topics.
¹⁰ Help and Advice Topics.
¹¹ American Psychological Association
¹² American Psychological Association
¹³ American Psychological Association
¹⁴ American Psychological Association
¹⁵ American Psychological Association
¹⁶ Help and Advice Topics.
¹⁷ American Psychological Association
¹⁸ American Psychological Association
¹⁹ American Psychological Association
²⁰ American Psychological Association
²¹ American Psychological Association

Meant for the Valley

You may be surprised to learn that your brain is not wired to live a high-stress, anxious existence! Rather, your brain naturally attempts to achieve a state of tranquility. There are “happy-messengers” called neurotransmitters that keep us feeling calm, peaceful, happy, and sane. You were meant to live in this “valley” of tranquility most of the time. Your body and mind are not wired to be too stressed and excited for more than short intervals of time. Unfortunately, when you are stressed out, your natural brain tranquilizers are eaten up.

Society on the Fast Track

In our society is it normal to live a busy and fast-paced life; because of industrialization we are given the message we need to achieve a large amount of tasks in a small amount of time. Because of urbanization most live and work among a large amount of people instead of with extended family out in the country. People are depersonalized and isolated in our culture to a greater extend than they were in other eras of history. These conditions of modern society make stress and anxiety a common problem. Many people thrive upon and love the excitement of the adrenaline rush. It can be exhilarating and give one the energy to achieve great things. This adrenaline is often addicting. The problem is that after an adrenaline rush, one’s body ‘crashes’ in order to recover. This crash results in depression and fatigue.

Be Excited…But Not For Too Long!

What many don’t understand is that the adrenalines rush, whether excitement over good news or circumstances, or from a crisis, is all the same to the brain. Adrenaline causes stress, no matter whether the situation is positive or negative. And here is the key: stress produces anxiety. Of course, short bursts of adrenaline are normal and unavoidable. However, it is not good to be too excited or worked up about anything for a long period of time. After being stressed or excited, it is important to calm down and keep your stress level relatively low.

You must come down from the “hills” of stress and into “valleys” of rest regularly. You body is not designed for a continual adrenaline arousal, but instead for continual tranquility with short durations of adrenaline arousal. When your adrenaline hormones are exhausted from overuse, then your body crashes and adrenaline is then under-produced in attempt to recover from its overproduction. With an under-production of adrenaline during those “crashing” times you will feel so vulnerable that even the smallest stressor can seem overwhelming.

The Symptoms…

Those who suffer from excessive anxiety may experience a variety of physical, cognitive, and emotional symptoms. Some physiological symptoms include feelings of weakness, a rapid heartbeat, tightness in the chest, hyperventilation, dizziness, sweating, muscle aches and tension, and fatigue. People with anxiety also tend to have thoughts of helplessness, self-consciousness (“everyone is looking at me”), fears of going crazy or losing control, and fears of having a heart attack or fainting. Emotionally, those who suffer with anxiety might be riddled with fears and worries of terrible things happening. They might fear being alone, feel depressed, feel out of control, become easily humiliated, and feel intense anger. Sometimes many of the above symptoms can persist all at one. In short, a state of anxiety causes a sense of chaos that makes it seem as if everything is awry!

Anxiety is Not Necessarily a Lack of Faith

Many who have grown up with an unhealthy religiosity are afraid of their anxiety; they assume their high level of anxiety is a punishment from God or indicates a lack of faith. On the contrary, anxiety is caused by high levels of stress and anxious thinking. People feel scared and helpless when experiencing so much emotional turmoil because they don’t know what is happening in their brains. It seems so mysterious, and this lack of understanding only causes more anxiety. People are anxious about being anxious!

The True Culprit Revealed

The truth is that stress is the real culprit! Remember that both “good” and “bad” stress disturbs the tranquility in your brain and lead to anxiety. You should not allow any type of stress to persist for long. Here is what happens to you physiologically when you are stressed: your brain assumes there is an emergency and goes into “fight-or-flight” mode. The goal of your brain shifts from “tranquility” to “survival”. Hence, the natural hormones in your brain that create happiness and tranquility must be put aside to make room for the “sad” hormones. The result is your brain becomes unbalanced due to the high level of these hormones that are in survival mode. The physiological presence of stress, in turn, causes one’s body and mind to stress out about feeling stressed, leading into a downward spiral. The outcome of this downward spiral is trouble sleeping, fatigue, depression, and even physical aches and pains.

Not All in Your Head!

Anxiety-producing stress is a physical process, not simply a psychological state. There is a difference between the mind and the brain. The mind is what we use to think, but the mind is closely intertwined with the brain, which is a physical process of chemical reactions. Many people believe the myth that anxiety is purely in the mind. Hence some people who suffer from anxiety feel they are emotionally weak. Stress, however, begins a physiological process in the brain that affects one’s body. As Archibald Hart says,

“The more serious anxiety problems are not just thoughts that have gone wrong, but biochemical events out of control. True, thoughts can trigger stress and hence anxiety, but the thoughts themselves do not constitute the anxiety. For anxiety to exist, a biochemical change must occur in the brain. And sometimes, perhaps more often that we realize, the change in biochemistry can result in anxiety without any “mind” component. You can go crazy with anxiety just because your brain is missing an important happy messenger. It can have nothing to do with whether you are mentally troubled” (23-24).

It is important, therefore, to calm your body as well as your mind to achieve equilibrium and find relief from anxiety. Here’s how.

Calming Down

Know your limits. You will know how much stress your body can tolerate when life’s challenges and demands are beyond your ability to cope. Your body must return, daily and weekly, to a state of calm. Simplify your life in order to reduce stress to a minimum. Take up relaxing and enjoyable hobbies. Take time to be in nature in order to get sunshine and fresh air. Sleep at least eight and a half hours per night. Avoid caffeine, nicotine, alcohol, and recreational drugs; they disrupt your body’s equilibrium. Do not take yourself too seriously. In addition there are sources of adrenaline arousal we barely notice because we are so used to them; for example: noise from trains, loud stereos, and driving on busy freeways. Reduce your exposure to these.

De-Stress Your Thinking!

Listen to the messages in your mind that create stress and attempt to change your thinking. For example, if you need continual approval from others, fear confrontation, and take care of others at the expense of yourself, you will suffer unneeded stress. Furthermore, realize that not everything is under your control and that is okay. Learn to let others take responsibility for their lives. You don’t have to do it all.

Learn to let go of the shame you feel. Are you afraid to fail, make a mistake, or make the wrong impression? You might feel self-conscious in a crowd. Learn to let go. Perfectionism creates stress. Realize its okay to perform at your own level instead of someone else’s, and to make mistakes. Learn to take your emotions such as anger and irritation under control before they create a high level of adrenaline arousal. Learn to say no to tasks that would push you beyond your stress tolerance.

A Little Knowledge Goes a Long Way

Most importantly, simply understanding that your anxiety is not all in your mind but it a state of physiological arousal will help you calm down and not “stress about stress”. Know that your body and mind need to come down from the “hills” of adrenaline rushes and into the valley of equilibrium. Your body will calm down if you allow yourself to stop worrying about your anxiety. Take a few deep breathes! Don’t beat yourself up or over-obsess. A little education about anxiety will work wonders!
To make an appointment with a member of the Georgetown College Student Wellness Center’s counseling staff for help on this or any issue, please call 502-863-7074. Counseling staff include:

Lynda Fereday
Russell Hall
Sarah Joyner
Ruth Riding-Malon
Jean Tzou
Audrey Wagner
Dr. Macy Wyatt
Dr. Edward Marshall

By Audrey Wagner

How much do you drink? Read further to find out whether you meet the criteria of a binge drinker. If you do, take the time to educate yourself on such an important topic. If you understand the potential danger of binge drinking you will be better informed and able to protect yourself from harm in the future.

Has anyone given you a definition of binge drinking? Today the most commonly used definition of binge drinking is 5 or more drinks for men and 4 or more drinks for women, over an evening or similar span of time, for the purpose of becoming intoxicated. This definition applies whether one is alone or in large groups. Does this surprise you? Though many college students are regular binge drinkers often there is not a realization of the harms and risks involved.

What are the Cons?

Unfortunately, binge drinking can be associated with harm whether physical or social. Your academic performance may be negatively impacted if the effects of binge drinking lead you to miss class or fall behind in assignments. In fact, several national studies link lower grades to higher levels of alcohol use. When intoxicated you may make decisions you will regret later such as having unplanned and unprotected sex, and even being a victim of sexual assault or date rape. You may get into an argument and be insulted or humiliated. You also increase your risk of damaging property, getting physically injured, and getting into trouble with campus safety. Drinking can lead to hazardous and even fatal accidents; 38% of all car accident fatalities are linked to alcohol. In addition, alcohol is related to between 47% and 65% adult drowning incidents.

Dispelling the Myth

Although many college students feel invincible to harm, binge drinking is risky and dangerous. Many believe a myth that as long as they are not regular, heavy drinkers they are not at risk. But the truth shown by research is that occasional binge drinkers are most at risk for harmful and dangerous consequences to their drinking! Does that seem surprising? Those who binge drink just “once in a while” may not think they are at risk for being physically harmed, sexually assaulted, or being in a hazardous situation. The research shows the opposite, however.

Of course, it is always those who drink the most alcohol on any given occasion that are in more serious danger for they are most at risk for alcohol poisoning, a dangerous state that can lead to death. That aside, it is those who occasionally binge drink who experience the most harmful physical and social consequences.

Remember: what is most dangerous is the rapid consumption of large quantities of alcohol no matter how often this is done.

The Greatest Danger of All

One of the most dangerous possible outcomes of binge drinking is alcohol poisoning. Once alcohol poisoning occurs, there is no reversing it. Some people believe that drinking black coffee, taking a cold shower or bath, walking, or sleeping will reverse the alcohol poisoning. The truth is only time will reverse the effects. However, someone with alcohol poisoning may not have time. The effects of poisoning may lead to a fatality before the blood alcohol level has time to decrease. One’s blood alcohol content will continue to rise even after he or she stops drinking. Hence, it can continue to rise even if one is sleeping, walking, showering, etc.

A Terrible Way to Die

There are other ways one can die from alcohol poisoning besides the fact that a fatal dose of alcohol will stop your breathing functions. One can choke on his vomit while unconscious. Vomiting is a common response to binge drinking and loss of consciousness is common for those with alcohol poisoning. The famous classic rock star Jimi Hendrix died from inhaling his vomit while unconscious.

When to Call for Help

To help yourself or a friend in a situation of potential alcohol poisoning, watch for signs such as confusion, seizures, and unconsciousness. In addition, someone with alcohol poisoning may have slower breathing (8 or less breaths per minute), irregular breathing (10 or more seconds between breaths), cold, pale skin and low body temperature, and strong alcohol odor exuding from the breath or skin.

If you notice anyone displaying these signs of alcohol poisoning, call 911, and stay with the person until help arrives. To prevent choking on vomit, hold the person’s back to keep the person on his or her side.

Need to Talk to Someone?

In summary, understanding binge drinking and how it can affect you will help you make educated decisions in the future. Hopefully, knowledge of the signs of alcohol poisoning and of when to call for help will decrease the likelihood of unnecessary tragedy.
To make an appointment with a member of the Georgetown College Student Wellness Center’s counseling staff for help on this or any issue, please call 502-863-7074. Counseling staff include:

Lynda Fereday
Russell Hall
Sarah Joyner
Ruth Riding-Malon
Jean Tzou
Audrey Wagner
Dr. Macy Wyatt
Dr. Edward Marshall

By Audrey Wagner

Loss and grief are an inevitable part of life. When losing an acquaintance, friend, or close family member, a dark void may be left in your heart. After losing someone, it is NORMAL to experience tiredness, headaches, low appetite, difficulty concentrating, dreams, trouble sleeping, and feelings of guilt, anger and anxiety. Your feelings and reactions may be complicated, especially if the present loss brings to your memory past losses. The important thing for you is accepting you may not function as well as you normally do for the time being. As various emotions arise, allow yourself to feel, to cry, and to share them others.

Let Yourself Feel

Denying or pushing away painful emotions of loss may be tempting; after all, grief is often intensely painful. In the long run, however, dismissing your feelings will leave you emotionally numb. By denying pain, you are denying how important this person was to you. This can close your heart to the joys and vulnerabilities of other relationships. Keeping painful feelings at bay will not only close your heart, but will ultimately prevent you from resolving this loss and growing from it.

No Time Limit!

Ironically, trying to ignore, deny, or forget grief will ensure that you continue to experience pain. However, if you accept your grief and choose to face it, you will heal and grow. As you are grieving, remember that there is no “time limit”. Though grief subsides over weeks and months, it may still come and go over a period of years. Feelings of sadness may overwhelm you at unexpected times and places, and that is okay.

Take Care of Yourself

Staying in touch with your grief does not mean you can’t distract yourself from it. It is important for you to be kind to yourself when dealing with the intense emotions of loss. Read a good book, watch a movie, attend a social outing, or do whatever you need to do to have fun and refresh your mind. If you are experiencing regrets regarding the person you lost, wishing that you had said or done something differently when he or she was alive, work towards forgiving yourself. Furthermore, forgive and accept yourself for any anger you might feel towards the person you lost. First and foremost, take care of yourself and accept yourself during the grieving process.

Your Grieving Process is Unique

Each person has a unique way of dealing with loss. Reading and taking long nature walks are ways to process your loss and find peace again. You might consider expressing yourself artistically through things like journaling, writing poetry, or composing music. Sticking to your daily routine will help you find a sense of stability even while you feel unstable on the inside. Getting regular exercise will enhance your sense of well-being. The important thing is not how you grieve but that you grieve. Many people pressure themselves to “get over” their pain quickly. Don’t rush yourself through the process of grieving. Allow yourself the time you need to mourn this loss.

Share Your Thoughts and Feelings

Among the most important things you can do are talking to others in a support group and finding an individual counselor. It will help you to share your feelings with others. Though loss is very painful, reflecting on its meaning with others will help you gain a deeper self-awareness. It will ultimately help you treasure and appreciate the relationship you lost, and what you gained from it. Remember that this person’s presence in your life contributed to who you have become. Grieving the loss of an important person can be a purifying time in your life. You are given the opportunity to reflect on your life, simplify it, and rearrange your priorities.

The Five Stages of Grief

You might have heard of the five stages of grief given to us by Elizabeth Kubler-Ross. She has helped us recognize common stages people go through when they learn they have lost, or will lose, someone to disease, old age, or unexpected tragedy. Knowing these stages may help you identify and understand your own grieving process. However, grieving is unique to each individual and these stages are not set in stone. You may experience only some of them, or experience them in a different order.

The first stage is denial. After finding out someone you love has died or is dying, it might not seem real to you at first. You might deny it is really happening. The second stage is anger. This loss might feel very unfair. You might be angry at the person who died, wondering how he or she could leave you. You might also feel angry at God, or at yourself. The third stage of grief is “bargaining”. You might bargain with God, or with the dying person, saying if only this person will continue to live, you promise to do something in return. You also might say that if this person only lives until a certain event such as your wedding, graduation, or birth of your first child, you will accept his/her death after that. The fourth stage is depression; this is when the reality hits you and you feel powerless to control the loss. It feels pretty miserable. The final stage is acceptance, when you are tired of fighting and struggling against facing the loss. You realize you must make peace with this loss and continue with your life.

Conclusion

Remember the most important aspects of grieving. Let yourself feel the pain of loss, accept yourself and your feelings, take care of yourself, and do creative things to help yourself grieve. Don’t forget to reach out for support and share your grieving process with others. Grieving is full of opportunity for healing and growth.

To make an appointment with a member of the Georgetown College Student Wellness Center’s counseling staff for help on this or any issue, please call 502-863-7074. Counseling staff include:

Lynda Fereday
Russell Hall
Sarah Joyner
Ruth Riding-Malon
Jean Tzou
Audrey Wagner
Dr. Macy Wyatt
Dr. Edward Marshall

By Audrey Wagner

Endnotes:
¹ Carenotes. (2000). Grieving in your own way [Brochure]. Abbey Press: St. Meinrad, IN: Dotterweich, K.
² Homan, P., PhD, LPC, FT. Grief and loss in today’s world. Retrieved from http://www.caringinfo.org/i4a/pages/index.cfm?pageid=3537 on January 23, 2007.
³ Homan, P.
⁴ Homan, P.
⁵ Bowling Green State University: Counseling and Career Development Center. (n.d.). On saying goodbye [Brochure]. Bowling Green, OH: Vickio, C. J.
⁶ “The Grief Experience.” Retrieved from http://www.caringinfo.org/i4a/pages/index.cfm?pageid=3498 on January 23, 2007.
⁷ “The Grief Experience.”
⁸ “The Grief Experience.”
⁹ Carenotes. (2000).
¹⁰ Homan, P.
¹¹ Carenotes. (2000).
¹² Hospice of the Bluegrass (n.d.). Hospice bereavement counseling [Brochure].
¹³ Homan, P.
¹⁴ Bowling Green State University.
¹⁵ Bowling Green State University.
¹⁶ Homan, P.
¹⁷ “Kubler-Ross model.” From Wikipedia, the Free Encyclopedia. Retrieved from http://en.wikipedia.org/wiki/K%C3%BCbler-Ross_model on January 24, 2007.
¹⁸ “Kubler-Ross Model.”
¹⁹ “Kubler-Ross Model.”
²⁰“Kubler-Ross Model.”
²¹“Kubler-Ross Model.”
²²“Kubler-Ross Model.”

To have a truly fulfilling relationship, you must speak up about things that bother you.¹ No relationship is without some arguing. But, when negative things do come up, it is important to know how to communicate those things effectively and fairly. There are basic strategies for arguing fairly, as well as many ways of communicating effectively when having that important discussion.

Laying the Ground Rules

First, make sure both of you are calm and collected. If one or both of you is upset, take a break from the conversation. Choose a time and place to continue the conversation when both of you are ready.² You want to choose a time to talk when you both have plenty of time and no other immediate concerns.³

Decide which issue or conflict you would like to resolve. Both of you may want to resolve the same conflict. Or, maybe one of you has an issue to discuss with the other. Either way, it is most likely you will make progress in resolving an issue when you stay on topic. Don’t get off track and discuss other areas of conflict, past conflicts, or past relationships. This will keep you from resolving the issue at hand.⁴ Staying on topic will keep you committed to resolving the current conflict.

A Time to Listen…And A Time to Speak

A very important communication skill is active listening. When you actively listen, you temporarily refrain from talking; your only task is to focus on what your partner is saying.⁵ The purpose of this is to understand your partner. After listening, paraphrase to your partner what he or she has said, without adding your own thoughts or opinion.⁶ As you are listening, avoid getting defensive. Do not use this as an opportunity to think about what you are going to say next. Remember, you are only focusing on your partner’s point of view.⁷ By paraphrasing, you show your partner you have heard and listened to what was said. Then ask your partner if you heard and understood correctly.⁸ Both of you can take turns at this skill.

When it is your turn to speak, avoid blaming and criticizing your partner. Insulting is a major deterrent to healthy communication. It may cause more resentment and unhappiness in your relationship.⁹ When criticizing, statements often begin with “You always…” or “You never…”. Often, name calling will be involved, as in the statements, “You are irresponsible” or “You are selfish.” Communicating in this way will drive a wedge between you and your partner instead of resolving the conflict. When stating your feelings, it is important not to insult or be sarcastic.¹⁰

Focus on Yourself

To express your feelings, try making statements that begin with “I feel…” or “I experience…” or another statement that focuses on what you feel and how you are affected by your partner’s behavior. Take responsibility for your own feelings and thoughts.¹¹ When sharing how you feel, the purpose is to let yourself and your perspective to be known. Examine yourself for other, ulterior motives. Is your motive to manipulate, change, or put down your partner? Is your motive to defend yourself? If you have said something with a wrongful motive, an apology can be very powerful.¹² In addition to using I-statements to express your complaint, say something positive and complimentary along with it. This will help soften the argument.¹³

An important and fair technique for communicating is called “documenting”.¹⁴ This is when you provide a concrete example of what you are bringing up with your partner. If you feel unimportant to your partner, for example, provide him/her with an example of a situation you felt demonstrates this perception. Do this rather than accuse your partner of intending to be a certain way.

Cryptic Communication

Knowing some basic ground rules for arguing fairly will go a long way. While you are arguing, there are many forms of ineffective communication to watch out for. One of these ineffective forms is being indirect. There are many ways to be indirect. Sometimes people beat around the bush instead of directly stating their thoughts. Being passive and reserved is another way to avoid directly stating what one is thinking. Other times people will communicate “cryptically”, giving an underlying message the other person must work hard to interpret. Likewise, someone may have a hidden agenda behind what he/she is saying, not revealing his/her true thoughts and intentions. Sometimes people want to shroud their words in mystery and make the other person work hard to uncover the meaning. Yet another way of indirectly communicating is doing so through body language instead of words.¹⁵

Mind Reading

More ineffective ways of communicating include misunderstanding and misinterpreting what someone is saying. To prevent these problems, listen to what the other is really intending to say. Refrain from making a statement that contains an assumption about the other person. This is called “mind reading.”¹⁶ Saying something like, “You like putting me down” would be mind reading because you assume you know what the other person is thinking or intending. Likewise, avoid making generalizations by using words such as “always” or “never”.¹⁷ These are unnecessary and most likely inaccurate statements because they are too extreme.

Who Wins?

It is important to find ways for both people to be valued in the discussion. Check yourself if you are unresponsive and uninterested in the other’s perspective. This can manifest itself when one does more talking than listening. Still more ineffective ways of communicating include being dishonest, and being hostile and critical. Avoid controlling or manipulating another while communicating. Remember the goal of communication is to make your thoughts and feelings known and understood. You cannot control the other’s response or actions. Finally, attempting to be right and to win the argument is ineffective. It may be tempting to try to “win”, but the relationship will lose.

Direct and Respectful

Communicating in an effective way would be doing the opposite of these things stated above. Good communication is direct, leaving the other person with no doubt as to the purpose and the meaning of your words. This means being assertive and overcoming your fear of stating your true thoughts and feelings. For this to be effective it must be done in a friendly and respectful way. Make sure to be open and to use words clearly so that there is no hidden agenda and no attempt to make the other person search for an interpretation of what you mean.¹⁸ Allow the other person to speak and respond while you listen. Listen for what the other person is saying and try to understand and interpret that correctly. Remember to be honest, open, and direct. This is effective communication.¹⁹

Endnotes:
¹ How to have a fair fight (2006). University of California at Santa Barbara. Retrieved from http://www.soc.ucsb.edu/sexinfo/?article=communication&refid=002 on April 24, 2007.
² How to communicate in a healthy, constructive manner. Relationship Institute: Royal Oak, Michigan. Retrieved from http://www.relationship-institute.com/freearticles_detail.cfm?article_ID=157 on April 24, 2007.
³ How to have a fair fight.
⁴ How to have a fair fight.
⁵ How to communicate in a healthy, constructive manner.
⁶ How to communicate in a healthy, constructive manner.
⁷ Healthy communication (2007). Employee Assistance: Support through Seasons of Life. Retrieved from http://www.eap.partners.org/WorkLife/Relationships/Healthy_Relationships/Healthy_Communication.asp on April 24, 2007.
⁸ How to communicate in a healthy, constructive manner.
⁹ How to communicate in a healthy, constructive manner.
¹⁰ How to have a fair fight.
¹¹ How to communicate in a healthy, constructive manner.
¹² Healthy communication
¹³ How to have a fair fight.
¹⁴ How to have a fair fight.
¹⁵ Rich, Phil. Effective communication and healthy relationships. Selfhelp Magazine. Retrieved from http://www.selfhelpmagazine.com/articles/relation/effectcomm.html on April 24, 2007.
¹⁶ How to have a fair fight.
¹⁷ How to have a fair fight.
¹⁸ Rich, Phil.
¹⁹ Rich, Phil.

Have you ever heard people say they haven’t slept in months? Or that their minds “won’t shut off” at night? Some people complain they never get any deep sleep¹ or that dragging themselves out of bed in the morning is a miserable experience.

Problems sleeping can indeed make one’s life miserable. Maybe you have experienced this yourself. Over 30% of the American population experiences insomnia, whether occasionally or regularly. Those most at risk are women, the elderly, those with psychiatric or medical disorders, and those who work 2nd and 3rd work shifts.²

Sleep Restores and Refreshes You

It’s important to know your body and your mind are restored and refreshed when you sleep. Sleep is necessary for your physical and mental survival! It’s the chance for your body and mind to rest and recover. During periods of REM (Rapid Eye Movement) sleep, your brain actually completes unfinished tasks from the day.

REM sleep stores memories, reorganizes information, and processes new knowledge gained that day. Dreams restore us emotionally. Our creative and problem-solving abilities are used during REM sleep.³ Sleep actually reverses the physical and chemical processes that decay when you’re awake.⁴ Not sleeping will impair your memory, your concentration, your immune system, and your psychomotor performance.⁵

A Vicious Cycle

If you can’t fall asleep quickly at night, or sleep too much, this could mean you are anxious or depressed.⁶ Anxiety causes physiological arousal which can keep one awake at night. One who is depressed might have a hard time falling asleep at night, or wake up very early in the morning unable to fall back asleep. Depression may also cause one to oversleep. One’s unique make-up will determine how his or her depression affects sleep.

A Good “Sleep Hygiene”

There are many rules of thumb for maintaining good “sleep hygiene”. Think along the lines of what will help you relax before sleeping. For example, take a warm bath instead of a shower before going to bed. Likewise, stay away from things that prevent relaxation. Avoid caffeine in the afternoon and evening. Do not eat a heavy meal right before sleep, yet don’t go to bed hungry; eat a light snack. Regular exercise will help you sleep at night; however, do not engage in exercise within the last few hours before bed.⁷ Use of substances such as alcohol and cigarettes, especially in the afternoon and evening, can hinder your ability to fall or stay asleep as well.⁸

Avoid using your bed to read, work, watch television, or talk about highly emotional issues. If your bed is only associated with those times you sleep, it will become a haven of rest. If you associate your bed with stress, or use it often to study, it can lose that relaxation effect. Keep bright lights and noises away from your bedroom, and keep it at a cooler temperature; if your room is hot or stuffy this will make it harder to fall or stay asleep.⁹ If possible, avoid taking naps during the day. It is best to have a sleep schedule that is regular.¹⁰ Then, your body will become your natural clock, prompting you to awake and sleep at predictable times.

Did you know that your body perceives excitement the same way it perceives fear? The excitement of fun experiences such as new friends, new classes, and a new job cause higher adrenaline flow, faster heart rate, and increased muscle contractions.¹¹ Being too excited as well as being too anxious will prevent your body from relaxing. If you’ve just experienced a conversation or situation that is upsetting, your body will need to relax before sleep can set in. To help calm yourself before sleep, learn some relaxation techniques to practice while in bed.¹² Allow yourself to let go of intrusive thoughts.¹³ Brooding over the events of the day, planning the future, and brainstorming ideas can prevent you from falling asleep.

f you find that after lying in bed for over half an hour you still cannot sleep, get out of bed and read or study until you are tired.¹⁴ People with insomnia often feel frustrated, angry, or anxious because they cannot sleep. It is good to interrupt this frustration by getting out of bed, turning on the light, and doing something. “Trying harder” to fall asleep will only increase your frustration and anxiety.¹⁵

Considering a Sleep Aid?

Melatonin is an all-natural aid that can help you sleep. In addition there are may types of medications that assist with sleep. Of course, your physician should be consulted as a guide in whether and how Melatonin or any other medicinal aid may help you sleep. As always, see your physician to begin finding the right one for you.

Conclusion

Addressing any psychological issues and developing good “sleep hygiene” are good ways you can help yourself get restful sleep. Remember: sleeping is crucial to maintaining your mental and physical well-being! If you would like help with getting a better night’s sleep, consider making an appointment with someone at the Counseling Center. We are happy to help steer you towards sleeping peacefully again. Make a decision right now; don’t sleep on it.

To make an appointment with a member of the Georgetown College Student Wellness Center’s counseling staff for help on this or any issue, please call 502-863-7074. Counseling staff include:

Lynda Fereday
Russell Hall
Sarah Joyner
Ruth Riding-Malon
Jean Tzou
Audrey Wagner
Dr. Macy Wyatt
Dr. Edward Marshall

By Audrey Wagner

Endnotes:
¹ Kentucky Sleep Society: Quanta Dynamics, Inc. What happens when we sleep [Brochure].
² “What Happens”
³ “What Happens”
⁴ Albert, E. New frontiers in the treatment of chronic insomnia. Presented at Sepracor, Inc.
⁵ Albert, n.d.
⁶ Cole, J.D. Psychology and sleep; Determining differential diagnosis and treatment. resented at Pain Treatment Center of the Bluegrass: Lexington, KY.
⁷ Albert, E.
⁸ Albert, E.
⁹ Neville, J. K., et. al. (2001). Empirically supported treatments for insomnia. Scandinavian Journal of Behavior Therapy, 30(1), 23-32.]
¹⁰ Becoming a Master Student. Your machine: Rest it [Brochure].
¹¹ “Your Machine”
¹² “Your Machine”
¹³ Nevile, et. al.
¹⁴ “Your Machine”
¹⁵ Neville, et.al.

Studying is so central to college life. But, as I’m sure you know, that doesn’t make it simple! As you read the study tips ahead, you will see that studying is more like a complex art. Don’t let yourself become frustrated if studying is not one of your strengths. Instead, learn how to simplify your studying and make it effective.

Organizational “Musts”!

First things are first! If you want to study well, you must first know your assignments. Using an assignment book will be essential for studying effectively. Write down each assignment and the date it is due. Bringing your assignment book to class will ensure you never forget to write assignments down.¹

Second, you don’t want to lose the assignments you have worked so hard on. Commit to saving all your assignments on a disk! It will be helpful for you have a separate disk for each of your classes. You never know when you might lose a paper copy of an assignment and need to reprint it.²

Third, have an organized desk at which you study and keep all of your books and school supplies. You might want to have a calculator, dictionary, thesaurus, and even an encyclopedia. At night before you go to bed, make sure everything is in its place. Get out the books you will need for classes the next day so when you wake up, you see what you need to have with you that day.³

Are you Listening…or Just Hearing?

Now you know how to get organized. The next think you want to focus on is absorbing the information from your class. During class lectures, engage in “active listening”. This is when you attempt to tune out distractions, and actually understand and think about what your instructor is saying. There is a difference between hearing what your professors says, and actively listening to what you hear. To help yourself actively listen, make a decision to find the class lectures interesting and useful. Here’s a fun game to play with yourself: pay such close attention to what is said that you even try to predict what your professor might say next. Such active listening might be easiest if you sit in the front of the classroom and make eye contact with your professor.⁴ Furthermore, active listening is easier when you take notes.⁵

Taking Notes…Not Passing Notes!

Here are some tips for making the most of your note-taking. First, review your previous notes before going to class. This will keep the material fresh in your mind and prepare you for what you will learn next. When taking notes, brainstorm about “shortcuts” to writing out entire words. For instance, use abbreviations for longer words. There is no limit to creative abbreviations, as long as you can understand them! You can also use symbols instead of words; for example:

& instead of “and”,
b/c instead of “because”,
psych instead of “psychology”,
med instead of “medical”

Get the idea? Furthermore, short sentences and lists will be faster to write than complete sentences, and will help you keep up with the professor.⁶ Finally, put a question mark in the margins next to class material you don’t understand; you can find answers in your textbook or from a friend or professor after class.

It will be very convenient for you to keep all your class notes in three-ring binders. It is easy to flip through your notes this way, instead of fumbling through piles of loose paper in a folder. If you lose notes, you can copy the notes of a friend and easily insert them into the right place in your binder.⁷

Harness Your Wandering Mind

It is hard to concentrate when you have a wandering mind, environmental distractions, anxieties and cares, and class material you find less than interesting. It might help you to have a special place designated just for studying. Choose a special chair or table with a lamp that provides good lighting.⁸ Consider turning off your cell phone and checking your messages when you are finished studying. Making a “Do Not Disturb” sign for your door will keep away untimely visitors. If you listen to music while you study, make sure it does not become a distraction.

Do you study better in the morning, afternoon, or evening? Choose the time you tend to study with the most concentration. Before you begin, take a few minutes to decide what you plan to accomplish during that time. Having specific goals and tasks in mind will help you focus until they are completed.⁹ It might help to alternate between reading and another activity to break up the monotony. Take scheduled breaks during your study time to help you persevere. Give yourself an incentive for completing your studies effectively. For example, plan on doing something you enjoy afterwards such as having a treat or a phoning a friend.

Who Needs Cramming?

Studying for a test doesn’t have to mean cramming the night before. Did you know you can start studying for a test at the beginning of the semester? First, write down the dates of your exams in your assignment book. You also might record the percentage of your grade each exam counts for.¹⁰ Decide you will review all of your class notes weekly. This way, you will prepare for your tests all semester instead of at the last minute. When reviewing your notes, make sure you look up answers for all questions or missing information. Then you won’t have to find all of this information right before the exam.¹¹

Why Procrastinate?

Procrastination is the problem of knowing what you should be doing, but not doing it. Procrastinators often find that attempting to stick to schedules doesn’t work. It is more important to get to the root of the problem and figure out why you may procrastinate. Some simple reasons for procrastinating are as follows: thinking the task is too hard, dreading how long it will take, and fearing failure. To combat this, change your thoughts. Tell yourself the opposite of these negative thoughts. Tell yourself the task isn’t hard, that it won’t take too long, and that you will learn to succeed in doing well. It is tempting to believe procrastinating will offer you relief. However, it will only increase your sense of helplessness. Tell yourself that by tackling the task ahead, you will feel strong and capable.

Digging Deeper into Procrastination

There are more complicated reasons for procrastination, however. Perfectionism is one. Sometimes people are afraid to accomplish their goals for fear they won’t do a perfect job. It will bring you great relief to abandon unrealistic standards of perfection.¹² Anger is another reason for procrastination. If you are upset with a professor, or with parents who tell you to study harder, your anger may compel you to procrastinate.¹³ Remember that procrastinating will not eliminate the sources of anger, but rather it will hurt you. Another reason for procrastination is getting frustrated too quickly. If tasks and assignments overwhelm you easily, you may have a habit of putting them off until you “feel better” about doing them. The problem is you will feel even more frustrated if you put them off till the last minute.¹⁴ Lastly, minimizing your abilities can cause procrastination. Are you afraid of success? If so, you may put yourself down when you do well and use procrastination to avoid doing well.¹⁵

Wrapping Up

Maybe a little organization is what you need to begin mastering the art of studying. Perhaps you are realizing concentration is one of your struggles. Talking with someone else may help you uncover the study challenges unique to you. For help with improving your study skills, consider talking to a counselor. To make an appointment with a member of the Georgetown College Student Wellness Center’s counseling staff for help on this or any issue, please call 502-863-7074. Counseling staff include:

Lynda Fereday
Russell Hall
Sarah Joyner
Ruth Riding-Malon
Jean Tzou
Audrey Wagner
Dr. Macy Wyatt
Dr. Edward Marshall

By Audrey Wagner

Endnotes:
¹ O’Brien, Linda (2006). How to Get Good Grades in College. Dayton, OH: Woodburn Press.
² O’Brien, Linda
³ O’Brien, Linda
⁴ Good Listening in Class. Retrieved from http://www.how-to-study.com/GoodListeningInClass.htm on February 14, 2007.
⁵ O’Brien, Linda
⁶ Good Listening in Class.
⁷ O’Brien, Linda
⁸ Landsberger, Joe (2006). Concentrating While Studying. Study Guides and Strategies. Retrieved from http://www.studygs.net/concen.htm on February 14, 2007.
⁹ Landsberger, Joe
¹⁰ Test Taking Strategies. University of Minnesota Duluth. Retrieved from http://www.d.umn.edu/kmc/student/loon/acad/strat/test_take.html on February 14, 2007
¹¹ Test Taking Strategies.
¹² Procrastination (2006). Student Academic Services. California Polytechnic State University. Retrieved from http://sas.calpoly.edu/asc/ssl/procrastination.html on February 14, 2007.
¹³ Procrastination
¹⁴ Procrastination
¹⁵ Procrastination

Don’t Waste One Minute!

Do you struggle to manage your time effectively? It may be comforting to remember each person has as much time in a day as anyone else. Learn creative ways to use your time wisely. For example, your time will be best used if you get your least favorite tasks out of the way first. Try tackling your least favorite readings and assignments in the morning, perhaps before breakfast.¹ If you do this, imagine how great it will feel to have the REST of the day to do things you enjoy most.

Another way to use time wisely is taking advantage of “waiting” times. Imagine all you could accomplish during the minutes normally spent waiting in line for a meal or for the city bus, or in doctors and dentist office waiting rooms. What about that 10 or 20 minutes between classes? These short spurts of time are perfect opportunities to flip through index cards of facts to be memorized or reviewing lecture notes from the week.² What about jotting down ideas, titles, and outlines for upcoming papers?

Furthermore, wisely use the time you spend in your dorm room. Your roommate(s) should know when you are studying and want to be left alone. Discuss it at the beginning of the semester. Let your roommate know that between 3 and 5 in the afternoons (or the best time for you) you’ll be studying. Or, wear a colorful hat or wristband you only wear when studying, that indicates to your roommate you want to be left alone.³

An additional way to creatively utilize your time is saying NO. Did you realize setting boundaries is a form of time management?⁴ Say no to people, tasks, and activities that would interfere with your own priorities. You can’t do it all, and by learning to say no you will be saving yourself precious time! Don’t be afraid to kindly let someone know he or she is interrupting your study time.

Being too hard on yourself, and demanding perfection, can be poor uses of time. If your mind tends to wander, beating yourself up for it is not worth your time. Learn to laugh at yourself and accept your limitations. Ask yourself if it is worth spending an extra two hours on an assignment to make it an A+ instead of an A-. ⁵

When possible, make time for things that are essential to your wellbeing, such as exercising, reading for fun, praying, and quality time with friends and family. If you do this, you may actually save time in the long run, for you will be refreshed enough to be productive when you sit down to study.

You Can Remember—Here’s How!

People only remember about 20% of the information they read 24 hours after reading it.⁶ This is because the information was not presented long enough for it to make a significant impact on long-term memory. Instead, review the same information several times in a short amount of time; this will make the pathway in the brain well-tread with that information. Review the same facts and information again within 24 hours of reading it so it won’t slip away. ⁷

Information is retained and recalled better when it is organized. One way of organizing information is by seeing the big picture first. If your eyes are only a couple inches away from a painting, seeing only small details of one section, does what you are seeing make sense? No. You must back up and see the big picture first; only then do you understand the details. Apply this to your reading by first skimming the chapters in order to get the big picture. Read the headings, summaries and conclusions. Only then should you go back and read more carefully. Getting the overall message will give you a place to fit the details. Another way of getting the big picture is asking a friend who has already taken your course for a general overview. ⁸

Your brain also organizes information more efficiently when it is meaningful to you. What are you passionate about? See how the contents of your class can relate to that. Is there any way that the information you are learning in class helps you understand or do what you love most? Make connections and associations. People remember information better when it is associated with something they already know or have interest in.

Finally, people remember what they do more than they remember what they see or hear. Use your body when you study. Try standing and pacing back and forth while you study. Move your arms and legs. Whatever you do, using energy will fight boredom and sleep and help you retain information.⁹

Reading…in Color and Sound.

Remember wanting to color everything in sight as a child? No one is stopping you from making your textbooks an outlet for creativity. Feel free to mark up your books with highlighters and pens. Highlight the words and concepts that are most important. Use the margins for notes, diagrams, and drawings. You will utilize other parts of your brain when you visualize concepts; as a result you’ll be more likely to recall the information.¹⁰ An illustration or map will help you make more sense of information than merely words or lists.

Sound is another of your senses you can use. Repeating and reciting information out loud anchors it more firmly in your brain. Repeating the same facts several times will help you hold onto them. After reading your assignment, talk to yourself out loud and explain what you have just read. Recite and review the facts and concepts you have learned out loud.¹¹ Within 24 hours, review the information again by going over your notes or over what you have highlighted. It should only take you a few minutes to review, and you will be much more likely to remember it.

Consider using unique accents, singing, or imitating a famous person while reciting information. Such exercises will pull even more of your brain and your senses into the reading experience and help you with recall later. Remember that what you do is remembered more than what you see or hear. ¹²

Use the creative side of your brain by doing a “mind map” on paper. A mind map is a diagram that begins with one general concept with lines drawn outward to more specific concepts. This map on paper is remembered visually by your brain, helping you retain your reading. In traditional note-taking, a concept is listed, and smaller “sub” lists are written underneath indented to the right. In contrast, a mind map has “branches” drawn from general to specific concepts. Each new word or concept written can have its own branches out to the side. Brainstorm other ways to “diagram” your notes so that your information is visualized in picture fashion. ¹³

Writing Made Easy

One of the first tasks in writing is brainstorming ideas. Do this out loud and with others. If you are confused or can’t seem to think of ideas, talk about that out loud. Speaking will help you clear your mind. Start writing whatever ideas pop into your mind. Try a technique called “free writing” in which you write for ten minutes, without stopping, whatever comes to mind about your potential paper topic. Don’t worry about spelling, grammar, or anything else; you can always edit later. This will get your creative juices flowing!

After generating ideas you can start thinking of a specific topic for your paper.¹⁴ Within the limits given by your professor, make a list of topics you find interesting, and then choose one. If you have a hard time choosing a topic, give yourself a deadline by which you must choose one.¹⁵ Don’t pick too broad of a topic; narrow it down so you feel you have some direction.

After picking a topic and a working title, you are ready to write a thesis statement, which is a complete sentence describing the main message of your paper. This will give you direction for research. With your thesis in mind, you can do initial research that provides general information. With this general information you can begin an outline. An outline is like a map or traveling route. It tells you what information to include each step along the way. To begin forming an outline, get some 3×5 index cards and write each idea you want to include in your paper on an index card. Then arrange the cards in the order you want your ideas to appear in your paper.¹⁶

When you begin detailed research for these ideas, use index cards to record each source. Include authors, dates, and other necessary information numbers.¹⁷ If you keep your research sources on index cards you will not have to go back to the library later and get that information! Now that your outline ideas and sources are on cards you can begin filling in the meat of your paper. Your first attempt at writing your paper is a rough draft. Don’t be a perfectionist and don’t let yourself get frustrated! When you begin writing, let your thoughts and ideas come out freely. Remember not to worry about grammar or spelling; this is only your first draft. You have plenty of time to edit and rewrite on your second and third drafts!

Endnotes:
¹ Ellis, Dave (1997). Becoming a Master Student. Boston: Houghton Mifflin Company:
² Ellis, Dave
³ Ellis, Dave
⁴ Ellis, Dave
⁵ Ellis, Dave
⁶ Ellis, Dave
⁷ Ellis, Dave
⁸ Ellis, Dave
⁹ Ellis, Dave
¹⁰ Ellis, Dave
¹¹ Ellis, Dave
¹² Ellis, Dave
¹³ Ellis, Dave
¹⁴ Ellis, Dave
¹⁵ Ellis, Dave
¹⁶ Ellis, Dave
¹⁷ Ellis, Dave