Student Transitions - A Time to Thrive: Recent Episodes
Louise Wiles and Elizabeth Gillies
Life is full of change and resulting periods of transition.
Some of life’s big transitions begin as students as they move through the educational process and then on to the world of work or further education, university and independent living.
By learning as students how to thrive through transitions, invaluable skills are acquired that will support us through a lifetime of change and transition.
This podcast shares insights and strategies to help students thrive in a world where change is the only constant.
Content is relevant for students, educators and parents/carers.
Starting university can feel like stepping into a whirlwind of excitement, anxiety, and endless possibilities—especially when it comes to making friends. You might be wondering if you'll find "your people," worried about eating alone, or comparing yourself to others who seem to be clicking instantly with their new flatmates.
In this episode of Successful Student Transitions, Louise and Elizabeth cut through the friendship frenzy with five practical, reassuring tips to help you navigate those crucial early weeks. They'll help you understand why making friends feels so challenging right now, remind you of the skills you already have (yes, you really do!), and give you concrete actions to take.
Whether you're in your first weeks or nearing reading week, this episode offers a realistic, compassionate guide to building the friendships that will carry you through university—and maybe even become lifelong connections. Because here's the truth: everyone's finding this challenging, and that's exactly why being the one to say "hi" makes all the difference.
Welcome to the first episode in our new series: Lean Into Student Life for first year university students.
In today's episode, we're breaking down exactly how to navigate these crucial first weeks when everything feels uncertain and you're basically living on adrenaline and instant noodles.
Here's what you'll discover:
- Why feeling unsettled and uncertain is part of this process of transition
- What mindset, stretch and elastic bands all have in common.
- How to tap into strengths you already have but forgot about
- How curiosity can be your secret weapon
- How to start writing your new story from day one
Register for Lean into Student Life Show Notes and Full Programme HERE
Results Day over you may find you are feeling overwhelmed by the gap between your university dreams and reality? You're not alone.
In this episode, we dive deep into the emotional rollercoaster that follows results day and explore why that 'meh' feeling or sudden doubt about your choices isn't a red flag—it's valuable data.
Whether you're questioning your course, worried about finances, or simply feeling stuck in the 'messy middle' of major life change, we'll give you some practical suggestions to help you navigate this transition with confidence and clarity.
Listen as we discuss:
- Where this feeling of mixed emotions may be coming from and why it's not unusual..
- We introduce the messy middle in periods of transition and why this is relevant to now.
- We give some suggestions for what to do if you're having doubts
- We explain why doubts are not necessarily red flags and more represent important data.
- Why personal choices are so important in making your next step decisions.
- Why talking it out helps.
Additional resources:
Podcast HERE
- Episode 1 Beat the Transition Blues
- Episode 80 Top Tips for Freshers as They Start University with Toby
Check out our course: THRIVE in the Transition to University HERE
"Navigate your transition with confidence and excel throughout your university journey"
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.
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
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
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
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.
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.
"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.
Welcome to the next episode of Student Voices.
In this episode Elizabeth speaks to Evie, a first year university student, about her journey so far.
They discuss:
- How Evie made friends and the surprisingly simple technique she used to connect with people.
- Getting used to independent living, the finances, cooking and the laundry!
- The importance of rest and giving yourself some downtime.
- Coping with the dip and how everyone experiences university differently and why it is so important to recognise that.
- Evie's greatest challenges.
- What Evie believes every student should know about the experience before leaving home.
Welcome to our series of student voices.
In this episode Elizabeth speaks to Theodora who is a first year university student about her journey so far.
They discuss:
- What helped Theodora to plan and prepare for moving to university.
- What helped Theodora to settle in the early weeks.
- Fresher's week and how to do more than simply survive it.
- Friendships, what matters.
- The academics and how Theodora has found the things so far.
- The value of structures, routines in helping to find downtime and do things on your own terms.
- What is essential for new students to know.
- The best and most rewarding part of the journey so far.
- The biggest challenge.
Introducing the next series of guest interviews,
In this episode Elizabeth speaks to Sam. Thank you Sam!
Sam is a first year university student and he shares his thoughts on his experience so far.
This will make for interesting listening for other first year students who want to reflect on their experience AND for prospective new students who want to learn a bit about the experience, helping to set those all important realistic expectations so important for successful transitions.
Elizabeth and Sam discuss:
· The planning and preparation prior to moving to university.
· Strategies for making friends and getting involved in term one.
· Embracing independent living and what it means to Sam.
· Practical tips on what and what not to take.
· The highs and lows of the first weeks – the inevitable dip and how to cope.
· Academics and how they differ from school and college.
Welcome to 2024!
As the New Year and new term begins we share ideas for getting set up to thrive in term two.
It is still a time of transition and returning after the holidays can be both exciting and daunting, especially if some exams are involved.
Listen as we discuss:
- Why we love the new breath that the New Year brings and how RAFT our transition acronym can help to settle into this new start.
- The value of taking time to do a well-being audit. What are your well-being strengths - do you know, listen to find out?
- Noticing what is going well generally and where you might make some changes.
- Why learning to ask for help just might be your new superpower in 20204 and beyond.
- How developing and honing your self-compassion will be a great tool for 2024.
Wishing you a really positive start to 2024
End of university term is looming. Students are packing bags ready to return home for the festive/holiday period.
Another period of adjustment looms as parents/families and carers welcome their young adult back into the family fold.
An exciting homecoming or a challenging period of re-negotiation?
Very likely it will be a mix of both as everyone negotiates the new balance set within a developing context of independence.
So, this week, in the interest of holiday harmony, we share advice to help avoid the pitfalls and thrive through this mini-transition.
We wish you all a happy, healthy and joyful holiday period.
We discuss:
- 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.
- 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 festive experience. Rest and recovery.... and whatever else makes you feel well.
- Setting the scene for a positive return to university in January.
In this episode podcast co-host, Louise shares her top five highlights from the Successful Student Transitions podcast so far.
Louise shares:
- Her thoughts about the word THRIVE - what it means and what it does not.
- The transitions journey, it's highs and lows.
- Why understanding what feeds your well-being is a very personal journey.
- How PERMAH is a helpful framework for reflecting on what contributes to your well-being.
- What meaning and mattering is so important when thinking about how to enhance our well-being.
- The huge value of understanding our personal strengths and individualit
We are excited to have now published over 50 episodes and with thousands of downloads we are excited to be supporting students as they make exciting new choices and transitions in their lives.
In this episode Elizabeth shares her personal favourites from 52 previous episodes - listen on to discover what they are.
In this, the final episode in this series for parents, we take the focus away from supporting our young adults and towards thinking about what the future hold for parents of empty or emptier nests.
We discuss:
- Why this is a transition experience for us as well as our young adults.
- Why we deserve this time for us to figure out what comes next for us - and no we're not being selfish.
- How it helps to think about what is not working or serving us anymore.
- Why thinking about our underlying beliefs and values is a good starting point.
- Why we need to stop 'should-ing' all over the place,
- How looking back can sometimes be necessary for moving forward.
- Why it is often really motivating to dream a little.... go on try it!
- The value of trying and experimenting with new things.
As parents we have all experienced times when our children and young adults have faced academic challenges.
Starting university represents the beginning of independent living and also a more independent approach to studying.
This can be a challenging time for our young adults.
In this episode we discuss how to best support them through academic novelty and challenge:
We discuss:
- The importance of deciding how we want to parent at these times.
- Why challenge is good for our young adults.
- How important it is to monitor our own reactions as parents and be value driven in our response.
- The challenge of pressure points and why we need to avoid being one ourselves.
- The value in nudging our young adult towards the creation of some kind of routine.
This is the final episode in this eight part series for first year university students.
Adjusting to university life is not only about adjusting to the new environment and social life. There is a need to adjust to the academic reality as well.
How is this going for you?
In this episode we share five tips to support you through some of the academic issues and challenges.
Our aim: to support you to create academic success for yourself.
Today we discuss:
- A helpful way to think about and approach overwhelm and challenge.
- Why it pays to ask for help AND introduce the idea of academic humility....
- We discuss those pesky reoccurring challenges of procrastination, perfectionism and fear of failure and suggest ways of handling them.
- We remind you that this is a new and different learning environment and offer suggestions for growing into it....
- And finally, we go back to a previous idea - creating routines, how your routine?
You've made it to mid-term and hopefully you are feeling good. In this episode we encourage you to celebrate the successes and get organised and inspired for rocking the last five/six weeks of term. Today we discuss:* Why it helps to reflect on how you are doing and identify your successes. * How being intentional about your focus is half the battle in getting stuff done. * Why it helps to think about what you've learned so far about uni life and what needs to change. * Shallow versus deep experiences and why becoming curious and stretching to embrace new experiences can be beneficial in numerous ways you won't even have thought about. * The Christmas baubles are in the shops and why it pays to begin thinking about the upcoming vacation now.
Welcome to this, the sixth episode in the eight part series for parents of university students. As your young adult becomes more independent, the nature of your relationship with them is likely to change - we hope positively. In this episode we offer five tips for thinking about your relationship with your young adult and its evolution into the future.We discuss:* The challenge but also the value of allowing your young adult the space to grow. * Who is boss? How to meet your young adult where they are and why it matters. * Thinking about what kind if parent you want to be? * How best to create an adult relationship. * The importance of keeping your eye to the future.
Feeling a bit low or homesick is pretty much guaranteed at some point as students adjust to living independently at university.In this episode we share five tips to help you manage these dips and hopefully learn to thrive in your new life at university. We discuss:
- Why dips are a common experience in times of change.
- The transition experience and why we may feel these dips at certain points.
- What to do to help yourself survive through the dip and thrive on the other side.
- What to do when you feel that change may be necessary - when to quit and when not to quit.
- How your transition experience at university can become a helpful blueprint for thriving through future change and transition.
You may have spent a large part of the last four or five weeks worrying about your university bound young person OR you may have been celebrating your new found freedom OR a bit of both. Either way - it's now time to for some ME time and focus on your well-being.In this podcast episode we share:* How struggle and thriving can co-exist especially in times of transition. * Why positive experiences are your friend at the moment, and how to create them. * How savouring and gratitude feed our well-being. * Why recognising your achievements and accomplishments is so valuable in times of transition. * How putting your focus on relationships is important - we suggest a new project for you. * Why thinking about what we do and what it means to us is so powerful in boosting our well-being.
Are you feeling exhausted?It happens and usually at about this time in the term. New beginnings, busy social lives, lots of demands on your time, lots to get used to, it can all take its toll on your well-being. It is really important to build in time for rest and relaxation. As Banksy says 'If you get tired, learn to rest, not quit'So - how are you going to rest? Listen on for ideas and a different way of thinking about getting rest and the recovery you need.Today we discuss:* The 7 different forms of rest - which would you choose? * The importance of, and how to build your rest mindset. * How to notice and understand your own signals and needs for rest. * Understanding what gets in the way.... * Identifying what kind of rest restores YOU, we are all different.
Welcome to the fourth episode for parents supporting students as they embark on their university experience. In this episode Elizabeth talks to Elaine Halligan, from The Parent Practice. Elaine shares her advice for preparing and then supporting our young adults as they make the transition from home to independent living. In this episode Elizabeth and Elaine discuss:
- When to start preparing your child for adulthood - you may be surprised by the answer.
- Ideas on how to prepare your child for adulthood.
- The boomerang generation and the shift in mindset needed about families and parenting.
- The impact of the empty nest on parents and Elaine's take on the challenge but also the opportunity.
- Advice on how to manage the return of your young adult for holidays.
- The importance of establishing your communication pattern with your young adult before they leave.
Four week's in and time to celebrate new beginnings and the progress you have made so far, set positive intentions for the upcoming weeks and lay the foundations for your well-being. In this podcast we share five tips for long term success:* Take time celebrate your achievements and successes. * Learn about the value of savouring, why and how it contributes to our well-being. * The value of prioritising the important stuff. * Why checking in on progress is so helpful. * The well-being bucket as a metaphor the the inputs and drains on our well-being and ability to thrive. * Ten sources of well-being... which will you prioritise`?
Three/four weeks into term - how are you the parents/carers feeling?We know there can be a mix of feelings and emotions and in this episode we explain why. Listen as we discuss:* The transition process and why we all respond differently at different times. * How taking a trip down memory lane can be helpful in moving on. * Why recognising who else has had a part in your young adults story can be helpful for all. * Why as parents it is time to allow our young adults to write their own story. * The joy of taking some time for ourselves - finally-:)
Post freshers week and time to get serious... well a little!There is a lot of sort and organise and we know that having some form of routine helps us to feel more in control, less overwhelmed and impacts our well-being positively. So, listen as we share five tips to help you unleash your organisational superpowers:Listen as we discuss:* Why understanding your why is a source of motivation. * What to do when motivation is lacking, but things still have to get done. * Why knowing your strengths and skills is fundamental for getting organised and getting stuff done. * What you need to think about as you begin to create a new routine for a new life. * Some ideas for getting a plan in place. * How you can turn this process into a fun social event where you all help each other and learn from each other to - a win:win for all.
You''re young person is now installed in their university accommodation and all is quiet and calm - until suddenly it isn't, The panic call.We doubt there are few parents of university students who haven't received one. What is the best way to handle them? In this episode we share five tips to support you as you support your young person in challenging times. We discuss:* How to react to the call - be grateful they are calling you. * How to respond so they learn from the experience. * Why it is important to resist being the fixer and what you should do instead. * The value of reviewing and learning from the experience. * How to determine when the situation is really serious and you need to be hands on and fully involved.
Freshers week! A week fun filled week that hopefully launches your new student connections. However, it is not always easy and not everyone meets their best friends in week one. This week we share five tips for making friends at university. These will help with freshers week and beyond:Today we discuss:Why it can seem so daunting.How watching those pesky thoughts of doom and gloom can be helpful in thinking more constructively.We remind ourselves of some friendship making basics.How to get out there and take the plunge.Why it is important to look after yourself and take some time out. The importance of not forgetting your old friends and family. They can be a support as well.
Are you a parent/carer who has just said goodbye to your young person as they have headed off to university?We know it can be a bittersweet experience for parents and families. In this short eight episode podcast series we offer tips each week to help you manage this transition well for yourself and your young person. This week we talk about:
- How this is a period of transition not just for your young person, but also for you too.
- How you can help to boost your young persons capability and confidence.
- Some thoughts about how our parenting roles evolve at times like these.
- Why it makes sense to pre-agree communication frequency and method.
- The importance in taking care of yourself and doing something you enjoy for you!
This is for all students heading to university for their first week of the first year - freshers week. It can be an exciting, exhausting and somewhat overwhelming week. In this podcast we share five tips to help student thrive through the first week.
- Get used to living with uncertainty - for a time.
- Set realistic expectations
- Borrow from the past
- Get curious
- Look forward
- Bonus tip - look after yourself!
Access the free playbook from this episode - www.Louisewiles.com/lean-in
Hello and welcome to the first episode of our new series.If you are a young person about to go to university for the first time this podcast series is for you.
Every Monday for the next 8 weeks, we will share a 'five tips' episode on an issue or challenge we know many students face in the early days at university. You can also access our accompanying Playbook, containing show notes, coaches corner and handy resources - you can register to receive that at www.Louisewiles.com/lean-in
SO on to today's episode.If you are in the final stages of packing up for departure, then this episode is for you. FIVE Tips for Preparing Well.In this episode we discuss:
- The emotional and practical challenges of packing and up and leaving.
- We offer a framework RAFT to help you set sail.
- Then five tips on what to pack.... or maybe not pack.
Listen and then register for the Playbooks to make maximum use of the podcast episodes over the coming weeks.And PLEASE like, share, follow or subscribe to this podcast - thank you!
Welcome to the final episode in the Fundamentals for Well-being Series. This is your opportunity to assess your level of well-being by following our well-being audit. There are no right or wrong answers, only what makes sense to you.In this episode we:
- Review the main areas of well-being covered in this series.
- Set well-being within the context of change and transition.
- Invite you to conduct your own well-being audit.
- Provide tips and a framework for reviewing and deciding what to do next.
- Revisit the PERMAH framework.
- Suggest some helpful ways for thinking about your well-being going forward.
This is a practical episode about organisation and intentional planning - being well prepared for the change and transition you are about to make.In this episode we discuss:* What it means to move away from the structure of home and school to university and the world of work - more freedom, but also more responsibility. * What you need to plan and prepare before moving. * The role of routine in helping you to settle. * Tips for organising your new life. * The importance of planning to look after yourself. * The value that realistic expectations and flexibility play. * How to manage overwhelm and stress.
What is your WHY? In times of change and transition, when we hit the tough times we can often find ourselves asking why? And it is an important questions because meaning is the foundation for well-being."Just as the good life is something beyond the pleasant life, the meaningful life is beyond the good life" Dr Martin SeligmanIn this episode we discuss:* The value of thinking about the relevance of your life change in terms of the what it means to you and why it matters. * The four components of meaningful situations. * Why meaning is a powerful contributor to our well-being. * How our strengths and values contribute to meaning. * How noticing what we LOVE can help us develop a sense of meaning. * Rob Bakers methodology for crafting meaning into our everyday tasks.
Do you react or respond to your thoughts and emotions?What we think and feel at times of change and transition can impact our level of well-being, our experience of our new environment and how we manage both challenges and opportunities.In this episode we discuss: How to deal with conflicting thoughts and emotions * The five* areas where we may feel more threatened in social situations - and why. * The importance of noticing our thoughts and feelings. * The difference between fixed and growth mindsets. * How to apply a growth mindset to times of transition. * The value of our inner coach. * The message our body tells us and how to feel safe and settled.
Money is always a hot topic, but as a student, it is often a constant source of challenge and concern, only made worse by the cost of living crisis. In this episode Elizabeth speaks with Alistair. Alistair honestly and openly shares his money challenges so that you can avoid making the same mistakes and thrive financially in this next stage of your life. In this episode we discuss:* Alistair's two big mistakes. * The importance of budgeting. * Albert Einstein's eighth wonder of the modern world and why every young person needs to understand it. * The hidden possibility of financial support through scholarships, grants and bursaries. * Why, understanding your WHY is SO important.
We know how important it is to feel we belong and to participate in community. Without doubt, community fuels our well-being and is a huge source of support at times of transition. In this episode we talk about:* What we mean by community. * The characteristics of community. * Our personal stories of community at times of transition. * Why community is so important for our well-being. * How we can enter and develop our participation in community.
Our relationships play a fundamental role in our well-being. When they are positive they nourish our well-being, but when relationship challenges arise they can be a significant drain on our well-being. In this episode we discuss different types of relationship challenge and suggest strategies for coping with them positively. We discuss:* The different kinds of relationship challenge that may arise in times of transition. * The importance of knowing what is important to you in a relationship - what is healthy and unhealthy for you. * Suggestions for repair and restoration when relationships go wrong. * What to do if someone is ghosting you. * How to end a relationship well. * The importance of focusing on rest and recovery and self-compassion in times of relationship struggle. *
Social connection and friendship are fundamental to our level of well-being especially at times of student transition. A move to University, a year abroad or to the world of work offers new opportunities for connection and friendship, but the process of creating new relationships is not always easy. In this episode we discuss:* Why relationships matter. * Why we are socially motivated to connect. * How we can create meaningful friendships. * The value of our overall network of connections and friendships. * Why talking to strangers and kindness feeds our sense of well-being.
Times of change and transition can be both fun, exciting, challenging and sometimes, overwhelming. As we adapt to our new environment, make friends and settle it's really important to make time for rest and recovery. Sleep is one form, but there are other ways to recharge our batteries and sustain our energy levels. Listen on as we discuss:* The importance of rest and recovery. * Why sleep alone is not enough. * Seven ways to boost levels of rest and recovery.
We all know the benefit of healthy eating - in theory. This episode is packed full of fun and budget friendly ways to help you move from theory to practice and eat nutritiously as you settle into your new environment. We talk to Rob Hobson a registered nutritionist and sports nutritionist who is passionate about everything to do with food, nutrition, health and sport. We discuss:* Why it is important to eat healthily. * The ingredients needed for a healthy diet - some may surprise you. * How you can eat healthily in a non-expensive way with clever planning. * Why including friends helps build good nutrition practices and mental well-being. * Why it is not all about nutrition, Rob shares his BED mnemonic for good sleep.
Movement is important for physical fitness and well-being and yet research has found that inactive Brits spend two times longer sitting on the toilet per week, than they do exercising. Movement doesn't have to mean hard hitting or extreme exercise. In this podcast, we discuss what movement is, and how we can all build more of it into our lives in ways that enhance our well-being in many surprising ways. In this episode we discuss:* Why movement is helpful in times of change and transition. * The extraordinary benefits of exercise and movement. * how to expand your thinking about what constitutes movement in your life. * Eight ways to think about, and build more movement into each and every day.
To access the full transcript for this episode go HERE where you can download the episode for free, While you are there, register for our newsletter to receive well-being related news and goodies directly from podcast hosts, Louise and Elizabeth.
Student life and new beginnings are often a whirl of new experiences, opportunities and challenges - and one of the well-being fundamentals most likely to suffer is our sleep.In this episode we talk about:* Why sleep is so important. * The benefits that sleep provides both the body and the mind. * Strategies for creating good quality, restful and plentiful sleep.
'We are all animals and we are programmed to be active in the day and asleep at night. ......and we are just starting to understand the importance of this restorative part of the day and the processes that take place.' Elizabeth Gillies - listen to this episode to discover more.
In this episode we introduce you to the Well-being bucket. A fantastic way to visualise well-being from a holistic perspective. We discuss:* How our buckets of well-being are impacted in times of change and transition * The inputs: What feeds our well-being * The leaks: What drains our well-being * How our buckets sit within our specific environments * The impact of our well-being on other people's buckets * The impact of other people's well-being on our buckets.
In this episode Louise and Elizabeth introduce you to positive psychology and the PERMA model (Prof Martin Seligman).They discuss:* Why it is important to pay attention to well-being through times of change and transition. * Why well-being does not have a definitive or fixed set point and ebbs and flows through the highs and lows of life. * How we can all use the PERMA framework as a foundation on which to identify and build well-being strategies.
Are you facing a big life change? Maybe a move to university, a year abroad, a work placement or out into the world of work. Times of change like these can be both exciting and challenging. Series three aims to support you to thrive as you embark on this exciting new chapter in your life. In this episode we introduce you to:* The theme for this new series - Fundamentals for Well-being. * A model for thinking about your well-being. * The different elements of our well-being framework
In this Voices in Transition episode, we welcome Alexa Cutteridge to the podcast. Alexa is a PE Specialist and Head of Student Induction and Training in a London School. She is extremely passionate about student wellbeing throughout their education and in particular at times of transition. In this episode we discuss:* School strategies for supporting transitions on arrival and then at key transition points during the student journey. * The benefits for students of a good transition experience. * Alexa shares great questions to help educators reflect on how well their schools are supporting students through transition experiences.
In this Voices in Transition episode we are pleased to welcome Gayle to the conversation. Gayle is an experienced teacher and an Assistant Head who has a professional and personal interest in student transitionsIn this podcast episode we’re going to be discussing:* School strategies for supporting transition as students prepare to either enter the school or get ready to leave at the top end of the school. Gayle believes all teachers need to be informed to support students and parents. Transition is for everyone. * Gayle shares examples of intentional support for students and parents and how teachers are involved. * Gayle shares her own story of transition from school to university where she moved from a place of settled and success to a completely new world where time and effort was needed to re-establish herself. * Gayle recognises that transitions can be tough. It’s one of the things that drives her commitment to support young people manage change. * When listening to Gayle - what resonates with you? * What are you already doing to support transitions in your school and what could you add to help students and parents thrive in transition?
In this Voices in Transition Series, we are pleased to welcome Fabienne Vailes from Flourishing Education.In this episode we discuss:* What shocked Fabienne when she returned to work in Higher Education after a nine year absence. * The research Fabienne conducted as she sought to understand why some students flourish while others simply survive. * The model of well-being that resulted. * Why, WHY is so important. * How cultural agility matters even when you stay home. * Boring but it matters - why the basics matter more than you think.
This is a great conversation for students, parents and educators who are interested in identifying strategies that will help students to thrive in their new lives.
In this Voices in Transition Series, we are pleased to welcome Natasha Winnard (Natasha Winnard Consultancy) to the podcast.
We discuss:
- The work that Natasha does to support and guide mobile students and their families.
- The challenges she see's many students face when moving abroad to study at university.
- Natasha's tips and advice for getting prepared, starting strong and staying strong.
- How parents can support their mobile young person.
This is a great conversation for internationally mobile students and those who support them.
In this Voices in Transition Episode we are pleased to share our conversation with Jane Barron and Valérie Besanceney from SPAN (Safe Passage Across Networks).
Elizabeth, Jane and Valérie discuss:
- The work that SPAN does to support student, parents and families in transition.
- How impact unmanaged mobility can have on learning.
- The importance of leaving well to arrive well.
- The transition cycle and why understanding transition as a process helps to ride the waves of change.
- The importance of comfort and support in transition success.
- The value of self-compassion in times of transition.
- Why transition skills are THE skills for the 21st century.
- What Jane and Valérie have learned through their work at SPAN
This is a great conversation for students, parents and educators who want to learn more about transition as a skill for future
In Series Two we are excited to be sharing the voices of students in transition.
In this episode, Elizabeth speaks to Naomi a final year student, who at the time of recording is in the second term of her final year, looking forward towards her finals and what she hopes will come next.
Naomi shares:
- The mix of emotions that comes with all transitions.
- Her double transition, moving country and meeting different learning expectations.
- The surprise of being new in a place she thought she knew.
- The skills that helped her to adapt.
- How her strong future vision is driving her forward.
- The challenge of balancing her studies with building a productive and fun life.
- And some great advice about going abroad to study.
This is a great listen for students embarking on periods of change in their lives and the parents, educators/counsellors/mentors who are supporting them.
To access the Full Transcript for free go HERE
In Series Two we are excited to be sharing the voices of students in transition.
In this episode, Elizabeth speaks to Toby a first year student, who at the time of recording the conversation had just completed his first term at university. Toby shares:
- Why not making the grades and losing out on a place at your first choice university, may not be the disaster you first imagine.
- How Toby has adjusted to university life and what most helped.
- Why embracing your interests and hobbies can be a great way to happiness at university.
- How Toby's former mobile lifestyle helped him to take this transition in his stride.
This is a great listen for students embarking on periods of change in their lives and the parents, educators/counsellors/mentors who are supporting them.
In the Series Two we are excited to be sharing the voices of students in transition. In this episode,
Elizabeth speaks to Maia. Maia is a third year university student and discusses:
- Her decision to take a gap year and why it was so beneficial.
- How she found the experience of adjusting to university life.
- Her insights to help new students as they settle in.
- The challenge of deciding what next.
This is a great listen for students embarking on periods of change in their lives and the parents, educators/counsellors/mentors who are supporting them.
In Series Two we are excited to be sharing the voices of students in transition.
In this episode Louise speaks to Ben, a third year university student who is currently taking working gap year in Spain. Ben shares:
- His experience of settling and adjusting to University life.
- How the move to Spain was similar and different.
- What Ben has learned about himself through these transition experiences.
- Tips and insights from experience to help other students undertaking a new transition experience.
This is a great listen for students embarking on periods of change in their lives and the parents, educators/counsellors/mentors who are supporting them.
In Series Two we are excited to share the voices of students in transition.
In this episode Elizabeth speaks to Raphie, who shares her experience of adjusting through several transitions discussing:
- Her experience of settling into university, the surprises and the lessons learned.
- What helped Raphie through the change from school to university.
- The similarities and differences between her move to university and the next transition.
- The benefits of the change experiences, and what Raphie has learned through it all.
We think this is a great listen for students embarking on periods of change in their lives and the parents, educators/counsellors/mentors supporting those students.
If you are the parent of a young person moving away from home then this episode is especially for you.
For parents there is a duality to the transition experience. They have to support their young person while also managing the impact the change has on their own lives.
In this episode we discuss:
- The challenges young people face when leaving home and how parents can best support them.
- Two frameworks to help parents manage their own change and adjustment experience.
- The concept of emergent adulthood and individuation and why parents need to learn to step back and encourage independence.
A common concern for students when moving to University or new jobs is about fitting in and making friends.
We have a strong evolutionary need for connection and belonging.
In this episode we talk about nurturing support relationships. We discuss:
- Why it is so important to us that we make friends - and quickly.
- Some surprising research about friendship development.
- Ways of developing new friendships - what to do and what not to do.
- What we hope to find in new friendships.
Times of transitions often bring a mix of challenge and optimism. In this episode we discuss the role that hope can play in moving forward positively through periods of adjustment.
In this episode we discuss:
What we mean when we talk about hope.
How it is helpful to notice our 'what if' thinking.
Questions to help you identify what you hope for.
The value of pathway thinking and personal reflection.
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