As an Ākonga / Student, You Need to Look After Your Health and Wellbeing While Studying at The National School of Aesthetics. Here’s Some Helpful Tips

As a beauty therapy ākonga / student or nail technology ākonga / student, you’ll need to look after your health and wellbeing while studying your beauty therapy course or nail technology course at The National School of Aesthetics. This includes your physical and mental wellbeing, keeping safe, healthy study habits and getting help when you need it.

Here’s some helpful tips to assist you.

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Physical and Mental Wellbeing While Studying

Keeping Fit and Healthy

Looking after yourself while undertaking study is important, especially if you have other obligations as well, like working or family or both. Here are some helpful tips to keep fit and healthy.

Eat Healthy and Eat Well

Make sure you get your daily intake of healthy fruits and vegetables.
Eat lean proteins – this doesn’t have to be meat – and whole grains.
Ensure your diet is varied so you get the vitamins and minerals you need.
Learn new recipes when you’re having a break.
Drink plenty of water to stay hydrated.

Exercise Regularly

Go for a brisk walk or a run in your local area to get the blood flowing and fresh air.
Engage in an exercise class online or at your local gym.
Exercise regularly as a part of your routine. This gives you a break from studying and clears your mind.
Ask a friend or classmate for support if you’re struggling to maintain a routine or if you want a fitness buddy to work out with.

Sleep Can Be Your Friend

Go to sleep and get up at or around the same time every day. This helps your body establish a good sleep pattern.
Ditch any electronic devices two or more hours before bed as these can have a detrimental effect on your eyes, your brain, and the quality of your sleep.
Make sure your bedroom is dark. This also helps your eyes, your brain, and the quality of your sleep.
Get around 8 hours of sleep a night, if possible. This allows your brain to run through its full cycle, let your body rest, and helps reduce stress, improve concentration, and improve memory.
Ensure you are not too hot or not too cold, as physical comfort can also affect your quality of sleep.

Using Electronic Devices Safely

Blink regularly when using electronic devices.
Make sure you have minimal to no glare on your screen.
Ensure your screen is around or more than an arm’s length away from your face.
Take breaks regularly from electronic devices, even if this means you looking at a distant object for a while to let your eyes readjust.
If you get eye strain, or if eye strain is an issue for you, see your doctor or an eye specialist for further assistance.

Engage With Your Friends and Family

Keep in touch with your loved ones as it is very important to booster your health.
If you’re not in the same town, hang out virtually on Skype or FaceTime or another app.
Talk with your friends and family about what you’re passionate about. It’s great to discuss positive things with the people you love and who “get” you.

Be Mindful

Clear your mind at least once a day in a quiet, calm place.
Meditate or take a yoga class to help you achieve this if you have trouble doing it on your own.
Melt stress away and help your mind clear.
Download stressbusting or meditation apps on your phone or tablet to help you.

Your Mental Health Is Just as Important as Your Physical Health

Find something you enjoy doing and take out time to do it.
Practice mindfulness.
Write a journal if you feel that can help you.
If anxiety, depression or other mental health issues arise, and you feel you can’t handle it, contact one of the professional organisations listed in the Student Handbook for advice and guidance.

Add Structure to Your Day

Create a realistic structure to each day in your week.
Feel in control and less likely to panic if you have planned your week.
Keep the structure basic. Don’t time things down to the second.
Plan realistic timeframes, including when you are studying, breaks, due dates, and so on.
Have waking-up and going to sleep at the same time each day (if possible).
Keep mealtimes regular for consistency for your body.
Create and maintain a regular exercise routine.
Ensure to pad your time out to accommodate any emergencies or extra time you may need to spend on a task.

Medical Information

Medical Centres

You should engage a local doctor to look after your health. Christchurch has many doctors, and you can search the internet for a doctor if you don’t already have one.

Two easy to access medical centres are:

High Street City Health

Address

Unit 9 / 62 Riccarton Road
Christchurch 8011

Phone

Phone: (03) 341-8780

The Christchurch Doctors

Address

148 Hereford Street
Christchurch Central
Christchurch 8011

Phone

Phone: (03) 366-3391

Another “one-stop shop” for young people is Te Tahi Youth. Their contact details are:

T e Tahi Youth

Address

Unit 1 / 25 Churchill Street
Christchurch Central
Christchurch 8013

Phone

Phone: (03) 366-3391

Urgent Care Services

The Pegasus Health 24 Hour Surgery is open 24 hours a day, 7 days a week:

The Pegasus Health 24 Hour Surgery

Address

401 Madras Street
Corner of Bealey Avenue and Madras Street
Christchurch Central
Christchurch 8013

Phone

Phone: (03) 365-7777

There are also two medical centres / urgent care centres with extended hours. They are:

Moorhouse Medical Centre

Address

3 Pilgrim Place
(right off Moorhouse Avenue)
Sydenham
Christchurch 8011

Phone

Phone: (03) 365-7900

Riccarton Clinic

Address

4 Yaldhurst Road
Upper Riccarton
Christchurch 8041

Phone

Phone: (03) 343-3661

Emergency and Urgent Medical Advice

For urgent medical advice, you can also call HealthLine, a free Government-run service, open 24 hours a day, 7 days a week, staffed by registered nurses. Their details are:

Healthline

Phone and Web Site

Phone (general): (0800) 611 116
Phone (COVID-19 related): (0800) 358 5453
Web site: www.healthline.govt.nz

If there is a medical emergency, dial 111 and ask for an ambulance.

Pharmacies

There are many pharmacies around Christchurch, but if you are going to an urgent care centre, there are pharmacies close by to each with extended hours.

These three pharmacies are:

Unichem Moorhouse Avenue

Address

3 Pilgrim Place
(right off Moorhouse Avenue)
Sydenham
Christchurch 8011

Phone

Phone: (03) 365-7905

Unichem Riccarton Clinic

Address

4 Yaldhurst Road
Upper Riccarton
Christchurch 8041

Phone

Phone: (03) 341-4855

Unichem Bealey Avenue

Address

212 Bealey Avenue
Christchurch Central
Christchurch 8013

Phone

Phone: (03) 365-1234

Sexual Health

Some people away from home feel they are free from restrictions and social pressures, and, accordingly, they experiment with certain things, including sexual freedom and sexual identity. This is quite common. You should look after your body and your mind.

Before you consider a relationship or sexual encounter with another person, you should ensure you are well-informed and well-equipped. You should contact the Family Planning Association to talk about contraception and sexually transmitted diseases (STDs), including HPV, HIV and AIDS. Passing on an STD in New Zealand is an offence.

Family Planning Association

Phone

Phone: (03) 379 0514

If you are ill-equipped or ill-informed, you may contract an STD or become pregnant. It is in your best interest to ensure you know how to protect yourself.

When a person has, or tries to have, unwanted sexual relations with you, it could be construed as rape, sexual assault or abuse. If you do not want to have sex with the person, say “no”. If you are attacked or threatened, contact the Police and report the incident. You can find contact information for sexual assault services in the Student Handbook.

If someone is making you uncomfortable, tell someone. This can be staff at a place you are visiting or friends you are with; most people will try to help you.

If you are scared or need immediate assistance, dial 111 and ask for the police.

Health and Safety

Your health and safety are very important. Health and safety include not only physical but also mental well-being as well.

If you feel there may be a risk to your or another’s safety, please tell a team member. We will then analyse it for risk and also take action, where required.

If the risk requires immediate action, seek a team member’s guidance. If a team member is not immediately available, take the best action possible exposing you and others to the least amount of risk possible.

If you have an accident, report this immediately to a team member. If the person who has the accident is incapacitated, administer first aid and inform a team member immediately.

Please use our equipment safely, wisely, and carefully, following the instructions given.

Ensure you are not endangering others by your actions.

If you aren’t sure if what you are doing is correct, please stop and ask a tutor.

Keeping Safe

Many safety tips are listed on the Police Web site at www.police.govt.nz/advice-services/personal-and-community-safety but here are some important things to remember (from the New Zealand Police safety site).

We live in a safe country, but New Zealand isn’t crime free. Look after yourself and your possessions as best as possible.

General Information About Emergency and Non-Emergency Numbers

In an emergency needing a quick response from Police, the Fire Service or Ambulance, dial 111. 111 is free to call.
In non-emergencies where you need the Police, contact them on 105. 105 is free to call.

Keeping Yourself Safe

Be aware and take notice of your surroundings and who’s around when out walking or sight-seeing.
If possible, go places with someone you know and trust.
Avoid walking alone in isolated places late at night. Stay in well-lit areas where there are other people. Take a taxi, an Uber, or arrange for someone you know to pick you up.
Don’t carry large amounts of cash or expensive jewellery with you. If you must carry valuable items, keep them close to your body.
If using an ATM, only withdraw small amounts of cash – preferably during the day – shield your PIN number and be aware of people around you.
If you are in a bar, avoid accepting drinks from strangers, and don’t leave your drink unattended. Remember, alcohol and drugs can affect your judgement.
Police do not recommend accepting rides from people you don’t know.
Carry a mobile phone with you and don’t hesitate to dial 111 if you feel unsafe or threatened.

Keeping Your Possessions Safe

Always lock your accommodation or vehicle and keep windows secure.
If possible, don’t leave valuables in parked cars or campervans – especially at scenic spots or trail heads. If you must leave valuables behind, keep them out of sight.
Store your valuables securely, ideally in a safe at your accommodation.
Carry important documents with you – such as your passport, credit cards, and traveller’s cheques. Keep copies of these documents separate from the originals.
Hand your room key to a staff member at the reception of your accommodation, rather than carrying it with you.
Keep a record of the description and serial numbers of your valuable items e.g. camcorder or digital camera.
If travelling by campervan, always try and park it overnight in specially designated areas or at least where there are other people. If in doubt, ask the nearest i-SITE.
Don’t leave maps, luggage or visitor brochures visible in your vehicle.
Don’t leave bags, backpacks, wallets or cameras unattended in a public place, even for a short while – especially at airports, railway stations or ferry terminals.
If any of your possessions are misplaced or stolen, advise police as soon as possible by going to the nearest Police Station.

Keeping Safe Via Text Messaging

New Zealand’s three main mobile phone providers offer a text messaging service for visitors.

You can send updates about your location and travel movements via text to number 7233 [SAFE]. These details are kept on a central database which can be accessed by Police if necessary.

Each text message sent to 7233 will be acknowledged by an automated response, which advises you to call 111 and request police assistance if you are in danger.

Police and the New Zealand tourism industry encourage you to use this service as another way of letting people know where you are and what you are doing while in our country.

It is also a good idea to leave detailed information about your travel plans with friends and / or family back home.

You can find more information about SAFE on the 2degrees Web site here: www.2degrees.nz/help/mobile-help/security/safe-text

Healthy Study Habits

What Type of Learner Are You?

Not every person learns the same way. Here are some of the ways people learn and examples of how each type learns best.

Auditory learner: Sounds, hearing instructions, music
Kinaesthetic learner: Sense of touch, using hands, using body
Logical learner: Logic, systems-based, reasoning
Social learner: Explaining to others, learns best with others
Solitary learner: Learns best when alone
Verbal learner: Writing, giving speech
Visual learner: Images, pictures and spatial understanding

After reading this list, have a think about how you learn best. Knowing the best ways you learn will help make your studying successful and effective.

Study Habits That Are Highly Effective

According to Psych Central, psychological research has shown there are 10 highly effective study habits. From the article “10 Highly Effective Study Habits” (archived article), they are:

Your approach to studying affects how successful your studying is.
Your study area also affects how successful your studying is.
You should bring only what you need to study.
You need to outline and rewrite your notes so you understand the subjects and information better.
You should use memory games to remember connected pieces of information easier.
You should test your knowledge and skills often by yourself or with friends.
You should create a study schedule and stick to it.
You need to take breaks from studying and reward yourself for a successful study session; positive reinforcement helps make studying a positive experience.
Your health and wellbeing are important, and balance in your life makes all aspects of your life easier.
You should make sure you know what’s expected from you in class.

See the article for more information on each habit, as the author explains them in clear detail.

Your Study Area

Where you study is important to your success. While you may not always study at home – sometimes you may study with your classmates at another’s flat or house, sometimes you may study at the library – when you do study at home, the room and place you study at can boost your learning.

Pick a space free from distraction and clutter-free.
Choose a space you like and is accessible to you.
Ensure the space you study at, and the surrounding space, appeals to you and is conducive to learning.
Make sure the space is comfortable enough to study in but not comfortable enough you associate it with relaxing.
Wear clothing like your study space: comfortable enough to study but not comfortable enough you associate it with bed and sleeping, for example.
Pick a space where the lighting is good. Natural light is best if it doesn’t shine in your eyes or reflect annoyingly to distract you from studying.
Choose electric lamps with ample, soft light. Place the lamp where it can illuminate what you’re reading without the light distracting you. Handy hint: having the light behind you, going over your shoulder, with the bottom of the lampshade at your chin level (keeping the light out of your eyes) is highly suggested.
Play classical music or ambient noises to help focus your study. Other types of music can sometimes distract you from studying and harms your studying instead of helping it.
Turn your phone off. Not in silent mode, not on the desk on its face, not in your pocket: turn it off. It’s a distraction affecting your concentration if the phone isn’t switched off.
If you don’t need your laptop, tablet, or computer, turn them off or put them to sleep too. These also can be distractions affecting your concentration.
Find a houseplant you like and that’s easy to maintain, and welcome that plant to your study area. House plants can lower your stress levels, improve air quality and encourage peacefulness and mindfulness.
Keep your study surface clutter-free. If you need to take time to tidy it up, do this. A cluttered desktop can negatively affect your studying.
Make studying a positive experience. If you find a quote that inspires you, print it out and hang it up where you can see it. If you love seeing photos of your family and friends, and those photos make studying easier (because these people love you and are proud of you!), place a few at the edges of your workspace too.
Reward yourself for a positive study session. This helps reinforce your positive experiences studying.
Only study at your study space. Your mind associates study with that space – you’re getting down to business, you’re studying in that space, and you do it well when you are there – so keep other activities away from that area.

You can find more learning and studying tips on our Learning and Studying page.

Need Immediate Help?

You might need immediate financial help or assistance with food security. There is no shame in asking for help when you need it. Here are a few places that may be able to help you in times of need.