Welcome to the final instalment of "Lean into Student Life Series for students adjusting to the first term at university

It’s December and we’re guessing that as you head into the final weeks of your first term some of the academic realities are beginning to set in.

You may have faced some academic highs and lows, maybe found yourself procrastinating when things have become a little challenging, and found yourself trying to work out how to adjust to this new learning environment. And if this is the case for you, then know you are not alone. The transition to university life and all that it entails includes academic adjustment as well.

In this episode, we share five practical tips to help you navigate academic challenges, develop a positive approach to learning, and lay the foundations for long-term success.

Whether you're struggling with perfectionism, finding it hard to ask for help, or simply trying to establish good study routines, this episode offers evidence-based strategies and compassionate guidance to support you through this transitional period.

If you want to go deeper, we’ve created a special online space where you can go and review the content of this episode using the show notes which are packed with reflection questions and additional resources designed to support you on your university journey.

Gain access for free now by going to HERE

www.Successfulstudenttransitions.com/lean-in

Life in the early weeks at university can be overwhelming—so much new to learn, do, and navigate. In this episode of Successful Student Transitions, Louise and Elizabeth share five essential tips for rest and recovery during your first term at university.

Discover why:

• Rest is about so much more than just sleep
• Learn how to recognise when your body and mind are signalling the need for a break.
• Understand the seven types of rest
• Build a healthier mindset around downtime.

This episode will help you recharge your batteries and thrive through the transition. As Banksy says, "If you get tired, learn to rest, not to quit."

Whether you're feeling physically drained, mentally overloaded, or emotionally overwhelmed, these practical strategies will help you rest intentionally and perform at your best.

if you want to go deeper, we’ve created a special online space where you can go and review the content of this episode using the show notes – they are packed with reflection questions and some additional resources designed to support you on your university journey. To access these free resources, go HERE

Ready to turn your university journey from overwhelming to empowering?

Whether you're a student preparing for this exciting next chapter or a parent supporting someone you love through this milestone, you're probably experiencing a mix of anticipation and butterflies.

That's not just normal—it's exactly how many people feel when embarking on something new, important and meaningful to them.

Starting university isn't just about packing your boxes or picking up new textbooks. It's about stepping into a whole new version of yourself, and like any meaningful journey, it comes with both opportunities and challenges.

It can feel daunting and the good news is you don't have to navigate this transition alone.

Introducing "Thrive in Your Transition to University" our online course designed to be our source of support for this amazing adventure.

In this episode, Elizabeth and Louise warmly share:

• The real story behind student transitions—understanding why this feels big (because it is!) and discovering the support that makes all the difference
• Why this course isn't just helpful, it's essential—think of it as your secret weapon for not just surviving, but truly thriving in your first year
• A behind-the-scenes look at how we've designed every element to meet you exactly where you are and guide you confidently forward
• How your online companion works—flexible, accessible support that adapts to your unique journey and timeline
• You're about to start an exciting journey. Learn how we can support you to build your personal transition blueprint for a great university experience.

Ready to transform your transition? Listen in, then visit www.successfulstudenttransitions.com/transitioncourse to discover how to thrive from day one.

We all do it - we have BIG plans on what we are going to get done only to find at the end of the day, not a lot occurred.

We get disappointed with ourselves and tell ourselves all kinds of stories about how useless we are.

And yet, what we are really suffering from is a natural and normal human experience - procrastination.

In this episode we unpack procrastination and ask:

• How common a problem is it?

• Why we procrastinate

• A whole range of ideas to help you reduce your procrastination

Developing new friendships in times of transition can feel challenging and at times highly charged, just think of freshers week!

And yet, we all need good friendships, to feel connected and as though we belong.

In episode 9 we talk about relationships more broadly. Here we talk about the value of asking for help in developing new friendships. It turns out asking for help has multiple benefits.

Listen on as we discuss:

• Why relationships and friendships are important.

• Why we don't ask for help enough.

• How we can benefit as both the giver and the receiver of help.

• How we can ask for help effectively using the SMART acronym.

• Where to find help at college/university.

We are often good at showing empathy and self-compassion to others and then being really harsh on ourselves. Learn to nurture your self-compassion.

In this episode we discuss:

• The flows of compassion and how there is a lot of potential for self-compassion to grow.

• How we would treat a treasured friend - what would we say and do?

• The role our inner critic plays in negatively impacting our self-talk.

• Why it is important to think about the relationship we have with ourselves.

• Being kind to ourselves.

• The value of noticing and naming.

• The interesting relationship between self-compassion and procrastination.

We can hit bumpy times when we make big changes in our lives. Knowing why we made those decisions and what is important to us can help to carry us through the challenging times.

In this episode we discuss:

• Why when starting something new it is worth understanding why it is important to us.

• The difference between hedonia and eudaemonia when thinking about what matters in our lives.

• The value of understanding what is most important to us - our values.

• How to determine what is important to us in each area of our lives.

When we are experiencing times of change and transition, our thoughts can tell us all kinds of things - some helpful, some not so much.

In this episode, Elizabeth leads Louise and you through an exercise, helping us to reflect on:

• The normal thoughts that we experience during times of transition - the 'what if's' and why they can sometimes be challenging.

• We discuss their origins - and it may not be what you think!

• We learn how many thoughts we have a day

• We learn how to distinguish a velcro from a teflon thought and what to do with those sticky velcro thoughts.

To access the Free Transcript visit Successful Student Transitions HERE

Moving to a new job, location and/or university can be both exciting and challenging. It can feel a bit like you're riding the waves, some carry you high and some overwhelm you.

In this episode we share strategies and approaches to help you ride the waves of change successfully.

We talk about the:

• S curves of change

• How the metaphor and acronym RAFT can support you as your ride the waves of change from saying your goodbyes to settling into the next exciting stage of your life.

• The importance of a supportive environment.

• The value of routines when it comes to your wellbeing.

• How to tame your inner critic and value self-compassion.

Go HERE learn more about the podcast, download a PDF of the full transcript and discover more about the THINK SHEETS we create for each episode

In this introductory overview episode we discuss how to positively frame the transition experience and learn to settle well in a new environment.

We talk about:

• The challenges students face.

• Research about the impact of mobility on learning.

• The nature of change, transition and adjustment and why struggle can be part of the journey.

• Strategies to help

You can access the full transcript for free, register for our newsletter and purchase the Thinking Sheets HERE

Whether you’re a student about to start university, a parent, an educator, a counsellor, or a mentor, this episode is packed with honest insights and real talk to help navigate the transition to university.

Corinne, now heading into her third year, takes us back to where it all started. She shares what the early days really felt like and the choices that made a difference for her.

Listen as we discuss:

• The value of different friendships and tips for finding your people in those early weeks
• Getting the academics working well with subjects that motivate you and study routines that work
• Living at home while studying; the pros, cons and what to consider
• Some tough stuff: adjusting to new academic demands, burnout, thoughts about dropping out, setting realistic expectations about university, resists, joining clubs or not.
• Taking care of yourself when life is full on and when it suddenly isn’t.

Go to our blog to read our associated blog post summarising the key points from this conversation HERE

If this podcast has sparked an interest in preparing well for your starting university, Learn more about our online course Thrive in Your Transition to University HERE

Listen to the Nurturing Relationships episode mentioned in this episode HERE

To hear Lindsay, a Sixth Form Head share ideas for supporting university transitions go HERE

This episode of "Successful Student Transitions: A Time to Thrive" features Jillian Reilly, author of the upcoming book: The 10 Permissions, in a discussion about navigating profound change in today's unpredictable world. The conversation directly addresses how traditional models of security and success no longer serve us, particularly for young people transitioning from education to early adulthood.

The conversation provides crucial insights for both students feeling lost and parents grappling with their fears about their children's future, urging them to foster space for individuals to find their own path.

Listen as we discuss:

• The career and choices that informed Jill’s current work and insights on navigating change
• Why the old script is broken and what this will mean for how we move forward in the future
• The declining tole of tradition and the need to embrace an unfamiliar future
• The need for individuals to cultivate internal security and the role of personal agency and choice as one’s ‘greatest power and tool’.
• The importance of listening to intuition and building a ‘toolkit’ of capabilities and experiences rather than seeking a fixed ‘lifetime identity’.
• The Ten Permissions created by Jill that offer practical framework for individuals to "flip the script" from "following the way to finding your own way,"

Learn more about Jillianl and her work HERE, Pre-order her book The Ten Permissions HERE

Subscribe to Jillian's Substack account HERE

Learn about our course: Thrive in Your Transition to University HERE

If you've just finished your exams and your mind is still revving like it's racing to the next question—you’re not alone. Still reviewing answers in your head? Mentally listing essay points while brushing your teeth? Yep, we get it. And so this podcast is exactly what you need.

Join Elizabeth and Louise as they dive into the post exam state of mind. In this podcast, they explore

• Why is hard to leave the exam world behind and why this might be the case
• How finishing exams marks another ending in the midst of other changes
• Our mind’s negativity bias and how to get some short term distraction or longer term relief from nagging thoughts
• The power of asking for help as a positive move.

Learn more about our upcoming course: Thrive in Your Transition to University HERE

Want to think more about Minding Your Mind listen to Episode 3 HERE

Want to discover more about Self-Compassion listen to Episode 4 HERE

Want to learn more about transitions then Episode 1 Beat the Transition Blues HERE and Riding the Waves of Change Episode 2 HERE

Whether you're a parent guiding your young adult going to university, a teacher working in transition care, or a student standing on the edge of life beyond school — this is the podcast for you.

In the podcast, Elizabeth interviews, Lindsay, a very experienced Head of Sixth Form.

Together they discuss

• How to support school leavers in ways that genuinely resonate with them
• Learning about the evolving needs of university students and bridging this gap
• Using resources to create opportunities for group discussion and shared experiences
• Building a strong community with transition taking a central role.
• And, generously, she shares her own change mindset

Register for our free webinar: A Blueprint for Successful University Transitions, mentioned in the podcast HERE

Learn more about our upcoming course: Thrive in Your Transition to University HERE

Listen to our Student Voices Episodes starting HERE and HERE

Are you a parent whose child will leave home this autumn to go to university? Or maybe your child is preparing or has even left on a gap or placement year abroad?

We know this can be a challenging time of transition for our teens and young adults. And it also represents a time of significant transition for parents too.

For parents this marks the end of one life stage and the beginning of another. Often, parents have mixed emotions about the experience as they juggle this ending alongside career pressures, elderly parents and other children all at the same time.

In this episode Louise speaks to Kim Stokes from Kindness for Success about how parents can support themselves through this time of transition with kindness.

In this episode we discuss:

• The importance of recognising that this is a transition for both parents and their young adults.
• Why times of transition like this can feel challenging.
• What parents can do to show themselves kindness.
• Why it is important that this is modelled for our children.
• Kim shares her K.I.N.D framework helping parents to balance encouragement, support and self-care, ensuring kindness remains at the heart of this transition journey.

You can download a copy of Kim’s K.I.N.D framework HERE for free and learn more about Kim HERE

Other episodes which may be of interest to parents:

• Empty Nest Reflections: Fresh perspectives with Professor Paul Grantham Episode 89 HERE
• A Parents Story: Pippa. Navigating the Waters of University Transitions, Episode 88 HERE
• Caring for Yourself When You’re the One Who Remains: A Message for Stayers In Times of Change & Transition Episode 79 HERE

When students embark on new adventures like starting university they can hit some challenges along the way:

• Friendship issues
• Academic disappointments
• Homesickness
• Overwhelm with so much to do

It is at these times it is important to be your own best friend. In this episode, Kim shares:

• Why self kindness is so important.
• What self kindness looks like, and why it is definitely not about being 'soft' on you.
• Why and how kindness is contagious and why it's worth spreading it around.
• Her Self Kindness Compass, you can download the Tool Kim guides us through in this episode HERE.
• Learn more about Kim HERE

Enjoy the episode and if you want to listen to more on the topic of self-care and self-compassion these episodes will be helpful:

Nurturing Self-Compassion Episode 5 HERE

Understanding Our Inner World Episode 32 HERE

This is a great listen for students who are about to go to university and for teachers and parents who are supporting this transition.

In the podcast, Elizabeth interviews Diana as she talks of Wise Effort focused work with college bound students and those who are new to university life. She reminds us that it’s a time of rapid growth and opportunity for young adults with the need for intentional care.

Listen to Diana as she shares her experiences, encourages self-reflection through questions and leads us in a meditation practice that connects us with others.

• Preparing the practical and psychological ground to prime students for success
• The role of self-care and self-compassion.
• How Diana chartered her own path at college with her mess becoming her message.
• Exploring and living your values as a guide to being your best
• Wise Effort through being curious about where you put your energy to do the things you want to do.

Dr Diana Hill is based in Santa Barbara California. She is a clinical psychologist, international trainer, and sought-out speaker and leadership coach on Wise Effort and Acceptance and Commitment Therapy (ACT)

Website https://drdianahill.com/services

Her podcast – Wise Effort is a great listen.

Number of publications: ACT Daily Journal and The Self-Compassion Daily Journal – both could be useful self-study guides to the move to university.

Diana's new Book – Wise Effort will be available in September 2025

This is a great listen for parents to listen and reflect on their experience when their young adults leave home.

In the podcast, Elizabeth interviews Paul who has been taking a deep dive into the empty nest world.

Listen to Paul as he talks about

• the empty nest as a a transition experience that needs attention and adjustment
• the myths around the empty nest
• the lack of research yet the common experience
• common issues around this transition time
• words of hope for parents about the empty nest.

This is a great listen for parents who are supporting and sending their young adult off to university.

In this podcast, Elizabeth interviews Pippa who has a wealth of experience of change. As a family they have lived in many countries and they all have experienced big changes. She has successfully launched two young adults to university.

Listen as Pippa talks about :

• The uncertainly that exists for students until they have the email/letter that confirms their place at university.
• How everyone has a different experience of the move to university
• Her view of the “empty nest"
• Some important attitudes and behaviour to encourage in your young adults, especially at this time of change.

Further Listening:

Episode 79: Caring For Yourself When You Are the One Who Remains: A Message for Stayers in Times of Change HERE

This episode of "Successful Student Transitions: A Time to Thrive" features Gabriela Santacruz a child and adolescent psychotherapist who has many years of experience in Mill Hill International School, a day and boarding school in London.

The conversation offers valuable insights for students on the move and for parents supporting them through changes.

Drawing parallels between boarding life and the university transition, it explores how both experiences shape independence, resilience, and identity, while remembering that growth often begins outside the comfort of home.

Listen as Gabriela and Elizabeth discuss:

• The emotional landscape of leaving home: missing family, friends, and familiar routines, yet learning to feel at ease in new environments.
• The vital life skills boarders develop and how these mirror the skills needed at university.
• How asking for help from peers and adults adds to emotional intelligence and interdependence.
• Learning to “own” the experience
• The major challenges boarders face and how this links with challenges at university.
• Practical advice for students and parents on building habits, self-knowledge and creating space for reflection.

Additional episodes related to this episode are:

Episode Six: Why it Helps to Ask HERE

Episode 64: Student Voices & Cultural Agility: A Framework for Thriving Cultural Transitions HERE

Episode 102: When You’re Missing Home, You’re Not Alone and Here’s How to Cope HERE

Episode 10: Supporting Parent Transitions – Empty Nests HERE

Episode 79: Caring for Yourself When You Are the One That Remains, a message for stayers in times of change and transition HERE

Three, four, five weeks in - first year university students are settling in, facing some challenges and asking some questions.

So we thought we would have a go at providing some answers to their questions.

The answers are not definitive, the aim - to provide suggestions for ways student can think about a particular challenge or situation and where appropriate consider what action they would like to take.

In this episode we respond to the question:

"It's been a crazy fun packed time, how do I get down to work?"

Take a listen to our reply, we hope it provides some helpful tips and ideas.

Also, follow up by listening to some further resources:

Episode 60 - Advice for First Year Students Returning After the Winter Break. HERE

Episode 7 - Tomorrow Will Do - Procrastination HERE

Episode 6 - Why it Helps to Ask HERE

Successful Student Transitions

Three, four, five weeks in - first year university students are settling in, facing some challenges and asking some questions.

So we thought we would have a go at providing some answers to their questions.

The answers are not definitive, the aim - to provide suggestions for ways student can think about a particular challenge or situation and where appropriate consider what action they would like to take.

In this episode we respond to the question:

Suddenly all I want to do is go home. What is going on with me?

Take a listen to our reply. We hope it provides some helpful tips.

And if you like, follow up with some of the suggested resources shared at the end of the episode..

Listen to:

Episode 47: Lean into Student Life: Experiencing a Dip or Feeling Homesick, Five Tips to Help you Cope. HERE

Episode 23: The Wellbeing Bucket HERE

Also, go to Successful Student Transitions.com to find out more about the work we do and content and support that is available.

In this short episode we give an answer to a students question.

Our answers aim to provide suggestions for ways students can think about a particular challenge, and where appropriate consider what action they would like to take.

In this episode we respond to the question:

I'm exhausted, it's been busy and stressful, what can I do?

Take a listen to our reply. We hope it provides some helpful tips.

And if you like, follow up with some of the suggested resources shared at the end of the episode..

Listen to:

Episode 81: Student Voices Marianne HERE

Episode 27: Wellbeing Fundamentals Do you Rest Enough? HERE

And Episode 23: The Wellbeing Bucket HERE

Also, go to Successful Student Transitions.com to find out more about the work we do and content and support that is available.

This is a great listen for students going to university and for parents, educators, counsellors, mentors who are supporting them in this transition.

In this podcast Evie has completed term one and is about to start term two.

Discover what Evie has to say about the following:

• The usefulness of broad advice and the applying it to your experience.
• Setting priorities and managing demands with flexibility.
• The importance of taking care of yourself.
• Coping with a dip as part of the transition process.
• The benefit of knowing that everyone's university experience is unique to them.

Additional listening related to this episode:

Episode 9, Nurturing Supportive Relationships HERE

Episode 28, Relationships Matter. HERE

Episode 29, Coping with Relationship Challenges HERE

Episode 26, eating healthily on a budget thank you so much for listening. HERE

For more resources, information and support go to SuccessfulStudentTransitions.com

In this short episode we give an answer to a students question.

Our answers aim to provide suggestions for ways students can think about a particular challenge, and where appropriate consider what action they would like to take.

In this episode we respond to the question:

"I've met lots of people but I'm still feeling alone".

Take a listen to our reply. We hope it provides some helpful tips.

And if you like, follow up with some of the suggested resources shared at the end of the episode..

Listen to

Episode 39: Lean into Student Life - Five tips for making friends at university HERE

Episode 28, Well-being Fundamentals, Relationships that Matter HERE

Also, go to Successful Student Transitions.com to find out more about the work we do and content and support that is available.

This is a great listen for students going to university and for parents, educators, counsellors and mentors who are supporting them in this transition.

In this podcast, Sam has his first university term under his belt and is just about to start term two.

Listen as Sam shares:

• The questions he asked of friends and family to help prime himself for the move to university.
• How embracing small things helped give him a sense of meaning and enjoyment.
• Why an open mind in times of change is so important.
• His opinion of the link between effort and making new friends.
• The benefit of getting yourself organised.

This is a great listen for students going to university and for the parents, educators, counsellors and mentors, who are supporting them in this transition.

In this podcast, we interview Marianne in her first year at university after a gap year. It's a conversation full of insights and helpful tips for students about to embark on their university journey.

Listen as Marianne shares:

• The importance of knowing what the important aspects of university life are for you, is it place, the course, flexibility in studying, near to home or something else?
• The difference between learning at school and learning at university.
• The experience of the first term and how it can be a little overwhelming.
• The importance of choosing 'me time' in order to recharge your batteries, It's hard to put your best foot forward 24 - 7
• It's another transition when you go home for the Christmas break.

This is a great listen for students going to University and for the parents, educators/counsellors/mentors who are supporting them in this transition.

In this podcast, Toby had just started University with all the newness of the first term behind him.

There are 5 important takeaways from Toby. Listen and find out what Toby has to say about the following:

• It will likely be a journey of ups and downs. How does Toby suggest you cope?
• You have to grow up to become an adult very quickly, why does Toby say this?.
• Make the most of the first weeks, why was this important for Toby?
• What does Toby say about finding the optimal balance of student life?
• What does Toby suggest you do to balance the 'overload' that can be a common feeling at the beginning?

In this episode the focus is on “the stayers”. At times of change, there will be some people leaving to go to a new place - a school, university or a new country. Time and effort is rightly focused on creating a good goodbye for the leavers.

And there will be people staying put who will be experiencing change as people around them leave.

They also have to learn to adjust to this change, something not of their making.

We likely have all have felt what it is like to be a leaver and a stayer at some point. As a stayer, were the changes and your responses ever acknowledged? It can be hard to be a stayer.

In relation to the university transition, students on a gap year and parents are examples of stayers.

Listen as Louise and Elizabeth discuss:

• Who are the stayers and why it’s important to bring focus to this group
• The challenges of being a stayer
• Using the RAFT framework to support stayers

And if you are just starting university or responsible for young adults who are, take a look at our new course: Thrive in Your First Weeks at University: A framework for adjusting and settling well. HERE

In this episode Elizabeth speaks to Christian about decision making and then applying to university as a mature student.

This is an important viewpoint as about a third of undergraduates in the UK are mature students.

Christian shares his story of facing a fork in the road about his future - looking for another job or making the move towards university. There were many of things to consider especially as he knew the world of work but didn't know any mature students. He now does!

Listen as Elizabeth and Christian discuss:

• What steps helped Christian move towards being a university student.
• The positives and challenges of being a mature student
• The importance of seeing the bigger picture and understanding your WHY of higher education and beyond
• Support that universities can offer for this particular group of students
• Using your strengths and skills from your work experience to university life
• The advice that Christian offers to make this a successful transition

Starting university brings incredible freedom—but without the structure of school, it's easy to drift into unhelpful patterns.

In this episode, we explore why establishing positive routines early is crucial for your wellbeing and academic success.

Drawing on insights from students who've been through it, Louise and Elizabeth share five practical tips to help you unleash your organizational superpowers. You'll discover how to create flexible routines that support your mental health, avoid the downward spiral of sleeping in and missing deadlines, and build intentional habits that set you up for success.

Whether you're struggling with decision fatigue, finding it hard to balance work and social life, or simply want to make the most of your university experience, this episode offers actionable strategies to help you thrive through your first term.

Remember: you don't need to be perfect, but a little planning now will make a huge difference to how you feel and perform in the weeks ahead.

Why not register to access the show notes and resources from the Lean into Student Life Series for Free. Go HERE to register.

As the summer holiday begins in the Northern Hemisphere, many students, teachers and parents are looking forward to some rest and relaxation after a busy academic year.

For many students this time represents the end of one stage of their education and the beginning of the next, a move from primary to secondary school, a transition to higher education, or maybe a move into the world of work.

In this episode, Elizabeth shares her professional insights into this time of year and how she supports students, parents and educators to embrace both endings and new beginnings.

Listen as we discuss:

Elizabeths reflections from her professional work at this time of year.

Four elements of the RAFT framework.

• The importance of review and reconciliation.
• The value of affirmation
• The rational for taking the time to make a good farewell
• The positivity in thinking destination.

A little of what we have got right and wrong during our past times of transition.

Why transitions are not all easy, there are both good times and bumps along the way.

The importance of self-compassion at this time.

A timely episode for this time of year.

Exams over, results out, the long summer vacation begins. A time for re-connection between students, family and old friends. A time that brings joy and probably also 'some' frustration...

In this episode, we revisit Episode 55, first designed for the return home after term one at university. On re-listening we realised everything we said was relevant not just for that first return but for subsequent ones as well.

So, whether you are a student, parent or other family member, this episode is worth a listen as you all embark on The Return -:)

We discuss:

• How student experiences will have varied and home life may have moved on. How to find the new balance.
• The importance of setting realistic expectations and communicating them.
• Why 'negotiation' may become the most helpful word of the summer.
• The value in good endings and new beginnings even when the transition is a mini one.
• A reminder to put your well-being at the heart of the holiday period. Rest and recovery.... and whatever else makes you feel well.
• Setting the scene for a positive return to university in September.

We know the starting university is both an exciting and scary time.

For many students it is their first step into moving away from home and living independently.

Over the past 18 months on this podcast we've been exploring the question of what it means to thrive in times of transition as a student, and we believe we have reached some important conclusions.

In this episode we reveal why we believe a Transitions Blueprint will help students to adjust and settle well as embark on their move to university.

This follows on from Episode 74 where we shared our rational and foundations for the blueprint and why we believe it is necessary to make this kind of support available for students.

In this episode we discuss:

• How our professional and personal experiences have been our source of inspiration for transition support.
• Why cultural agility forms part of the solution for times of transition.
• How our approach complements the support many universities aim to provide for students.
• The three tasks that we have to support students.
• Our approach and plans.

We know the starting university is both an exciting and scary time.

For many students it is their first step into moving away from home and living independently.

Over the past 18 months on this podcast we've been exploring the question of what it means to thrive in times of transition as a student, and we believe we have reached some important conclusions.

In the next episode, episode 75 we reveal our Blueprint for Successful Student Transitions.

In this episode, we present our rational and the foundations for the Blueprint.

Here we:

• Discuss the nature of change in the 21st century and ask, how well are we preparing student for this fast paced ever changing world?
• Outline the experience of university transition and explain why supporting students to thrive through this life change, provides an important template for future transitions.
• Share recent research into student wellbeing and mental health when starting university.
• Share our four foundations for the Blueprint for Successful Student Transitions.
• We hope you enjoy this episode.

Welcome to Exam Smarts.

In this episode, we're excited to welcome Steve Schecter from MuchSmarter.com. Steve brings his wisdom of learning and tutoring experience to this inspiring conversation, packed full of engaging stories leading to pertinent lessons.

Listen to discover:

• How to harness the power of expectations in a way that makes the most of potential.
• Wise words on the subject of perfectionism, why we need to stop believing all we think especially about our limitations.
• Steve's thoughts re GRIT and his preference for persistence of thought and habit.
• Why celebrating small gains is the way to win at exam/assessment preparation.
• The value in the exam experience for building important life skills - yes really!
• Steve's 5 powerful tips for approaching exam season with confidence.

To learn more about Steve, go and read his inspiring story HERE

One of the health fundamentals we believe is the most neglected, is the importance of rest and recovery - and we’re not talking about sleep.

This is SO important at busy and stressful times such as exam season and here we revisit an episode first published last year.

We share:

• The seven different ways we can choose to ‘rest’ and ‘restore’ our energy levels outlined by Sandra Dalton Smith in her book: Sacred Rest: Recover your life, renew your energy, restore your sanity. Which would be your favourite?
• Why developing a rest and recovery mindset is so important and why rest is essential for good work and helping us to prevent ‘slow self harm’ (Alex Pang).
• The signals we need to look out for that suggest we need to take more time for rest and recovery. What signals are you aware of? When do you ignore the signals?
• The ways in which we have been programmed to ignore our need for rest. What do you think gets in the way of you and rest?
• Ideas for taking more appropriate rest and recovery time.

Exam time is looming and students are getting down to revision plans - and hopefully some effective revision!

But what makes studying effective? How can students get the most from the time they spend with their noses in their books?

In this episode: Bradley Busch from Innerdrive provides evidenced based strategies for students when studying for exams - he shares the following ideas:

• There's a difference between what we like to do when we are studying and what’s effective
• Studying is challenging work and isn’t easy!
• What helps to makes knowledge stick and different ways to retrieve the knowledge you need in the exam
• How and why spacing - is an effective study strategy
• The importance of starting your work early - we often underestimate the time we need
• Why effort is contagious and how to harness its power.
• The NASA rocket metaphor and how it can propel you into work space
• The truth in relation to distractions and their impact on the quality and quantity of learning 

This is the second part of our two part series discussing exam stress and how to best prepare to perform well in upcoming exams and/or assessments. Part one is episode 65.

In this episode we discuss:

• Somatic exercises to help you manage your stress levels and maintain them at an optimal level. (Listen to episode 65 to understand what we mean by an optimal level).
• The Well-being Fundamentals that will boost your mental and physical well-being and performance levels.
• Organisation and revision tips and strategies.
• Ideas for approaching the exam and assessments in an organised, calm and focused way.
• What to do once the exam/assessment is over to aid your recovery.

It's that time of year again, all over the UK students are beginning to revise for upcoming exams and assessments.

Today we start a two-part series on the subject of assessments and exams.

This Episode is all about understanding exam stress, where it sits with you and introducing ideas for calming heightened levels of stress or arousal.

The second episode, Episode 66 will be about introducing other helpful strategies for managing yourself through times of exams and assessments.

In this episode we discuss:

• The Yerkes and Dodson explanation of stress arousal levels and the inverted U shaped curve.
• We talk about stress being a normal and necessary response to a requirement to perform and what contributes to creating an optimal state.
• What it feels like to move away from the optimal state and the impact our thinking can have on increasing stress levels beyond the optimal zone.
• We introduce a very simple but effective way to help create distance and perspective in relation to our thoughts.
• Why a double sided coin is a great analogy for understanding why we feel heightened levels of arousal.
• A mnemonic for thinking about thoughts – THINK, listen to discover more...
• Why we have a lot more control over our emotions than we think.

Welcome to this episode where we celebrate student voices.

In this episode Elizabeth speaks to Anja about her educational journey and autism diagnosis.

Anja openly shares the highs and lows, the challenges and the ways in which she managed those challenges and survive her university experience.

It was not all plain sailing and Anja shares an important message for universities about supporting students who find socialisation challenging. It is not all about the academic support.

Listen as Elizabeth and Anja discuss:

• The very positive support University Disability Services provided for Anja as she arrived and settled into the academics of university life.
• The challenges that arose, how Anja handled them, and how better support could have made a real difference to her experience.
• The importance of seeing the bigger and longer term picture - and university as a path to a positive future..
• The value of support outside of the university structure.
• Why it is so important to develop your ability to ask for help.

You've made past the midway point and reading week. This is the perfect moment to pause, take stock, and celebrate how far you've come since unpacking those boxes in freshers' week.

In this episode of this great Lean into Student Life Series, Louise and Elizabeth guide you through the critical mid-term period with five practical tips for finishing strong. Whether time is flying by or dragging along, this episode will help you reflect on your successes, refine your approach, and re-energize for the weeks ahead.

• Learn about a powerful framework for understanding the different tasks that all compete for your attention helping you to identify what is genuinely productive versus what is simply keeping you busy.
• Discover strategies for managing the constant distractions of uni life.
• Learn to savour the successes and approach academic challenges positively.
• Consider how you can ensure you are making the most of the opportunities that uni life offers.
• Reflect on the upcoming return home at the end of term and how you can manage 'your return' in a way that works for you and everyone at home.

This episode is your invitation to reflect, recalibrate, and recommit to making the most of your university experience.

To register free for the show notes and additional resources for all episodes in this series go HERE.

Welcome to an episode where we celebrate student voices and specialist university support

In this episode Elizabeth speaks to Edward Mills, a postdoctoral research fellow at Exeter University. Edward is a lecturer in medieval history, a personal tutor and is actively involved in Transition Days and the Enhanced Induction Programme for new neurodiverse students. He was diagnosed as autistic at the end of first university degree. He enjoys talking and writing on autism and history - just two of his passions.

Listen to learn more about neurodiversity and if you have an autism diagnosis there are helpful pointers about applying to university and in gaining support.

They discuss

• You are not alone if you have an autism diagnosis when going to university. The latest data from 2021-22 indicate there are at least 19,000 young adults making the transition from school to university.
• The university experience might raise some challenges AND it could well be a place to thrive. Neurodivergence and university can go well together. It can be a place to showcase your strengths and skills that could be easy and fun for you!
• Edward encourages you to be proactive in sharing your diagnosis as this will unlock doors to meet your needs.
• He explains how adjustments and ILPs ( Individual Learning Plans), that are created in collaboration with students, can bring a range of support.
• Parents can be involved in this process of transition.
• Reading stories of the experience of the transition to university can be helpful. These can be found on the Autism and Uni Toolkit below.
• Edward shared a number of helpful resources that support neurodiverse students through the transition to university.

Welcome to an episode where we celebrate student voices.

In this episode Elizabeth speaks to Scarlet, an autistic PhD student who has experienced ups and downs in her 6 years of Higher Education.

It is a great conversation with Scarlet sharing her wisdom on the transition to university.

Listen to learn more about neurodiversity and if you have an autism diagnosis there are helpful pointers about applying to university and in gaining support.

They discuss

• Doing the research on what support universities offer. This is usually though their Disability Service (DBS)
• It’s often a challenge to know about what support you might need at university because you don't know it until you get there.
• Your needs might change at different stages of your university experience.
• Scarlet’s skill in advocating for herself after a break from university. Making things happen for her and the students that come after her.
• The importance of focused support for autistic students e.g. burnout, scheduling work, noticing patterns of avoidance and developing reflection skills, preferably before the transition to university.
• Scarlet’s continued work to ensure the best support from her university and developing her skills to succeed.

Are you thinking about taking a gap year. If so this episode is for you. Phoebe talks to Elizabeth about her gap year and discusses:

• Why she decided to take a year out.
• What she has been doing.
• How she has benefited from the experience.
• What she is planning to do next.

"Cultural Agility is the ability to comfortably and effectively work in different countries and with people from different cultures" Paula Caligiuri

Cultural transitions occur when we move between countries but also when we move from one environment to another such as from school, college and home life to university.

In this episode we discuss the six competencies highlighted by Paula Caligiuri in her book 'Build Your Cultural Agility' and apply them to the university transition.

For each we draw on the experience of the students in our Student Voices series to illustrate the competencies in action.

A great listen for anyone moving to a new and novel situation/environment and wanting to consider the skills and competencies that will help them to adjust and settle well - all brought to life by the wisdom shared in our student voices series.

Welcome to the next episode of Student Voices.

In this episode Elizabeth speaks to Marianne, a first year university student, about her journey so far.

It is a great conversation full of insights and helpful tips for students about to embark on their university journey.

Listen if you are a first year university student reflecting on your experience so far, you are in your exam or gap year thinking about a move to university. Also a helpful listen for parents and student counsellors/wellbeing advisors.

They discuss:

The value of visiting and getting a feel for the university and city environment as part of the preparation process.

Tips on making friends, listen as Marianne shares her approach and recognition that it is not always easy.

Factors that can contribute to overwhelm and what to do to manage and prevent it from building up.

The challenge and benefit of living between two homes.

The positive payback of doing more to build your social connections and involvement at university.

Welcome to the next episode of Student Voices.

In this episode Elizabeth speaks to Isis, a first year university student, about her journey so far.

It is a great conversation full of insights and helpful tips for students about to embark on their university journey.

Listen if you are a first year university student reflecting on your experience so far, you are in your A level or gap year thinking about a move to university, and also a helpful listen for parents and student counsellors/wellbeing advisors.

They discuss:

• Isis's shares her ideas for preparing for a good start.
• The importance of friends and building a solid friendship base.
• The bittersweet experience of going home.
• What caused Isis to struggle and what she did to help herself.
• Getting into the academics and asking for help.

Welcome to the next episode of Student Voices.

In this episode Elizabeth speaks to Sofia, a first year university student, about her journey so far.

It is a great conversation full of honest insights and helpful tips for students about to embark on their university journey.

Listen if you are a first year university student reflecting on your experience so far, you are in your A level or gap year thinking about a move to university, and also a helpful listen for parents and student counsellors/wellbeing advisors.

They discuss:

• The advice Sofia was given before leaving for university and how that helped.
• How Sofia has settled into her new independence and what she has learned along the way.
• What has helped in her settling in journey - and what has not.
• Why it matters to know yourself and be clear about what matters to you.
• The two things Sofia feels every student should know.

In this episode of Voices in Transition, we are delighted to welcome:

• Keri Haw - Student Wellbeing Manager, University of Bristol
• Amy Lewis - Senior Tutor for the School of Arts, University of Bristol
• Laura Baglow - Senior Manager for Inclusive Communities, University of Bristol

They bring their wellbeing expertise and advice to support first year students as they return after the winter break. Listen as we discuss:

• Why it can feel hard to return after the winter break and what to do if you are struggling.
• The opportunities and approaches for continuing to make new connections and friendships, this is not for term one only.
• The role of solid study planning, suggestions for managing workload, minimising stress and enhancing wellbeing.
• How to manage year one exams and assessments.
• Why perfectionism is not your friend.
• The value of looking forward to future transitions, including advice to ensure you are not blindsided by the next change.
• Practical tips and sources of support for accommodation challenges and financial hardship.