Student Survival Kit

student survival, teacher survival,

This Student Survival Kit was created to help you get through most of the problems and challenges in your life especially the emotional ones.

Emotional problems such as stress, anxiety, panic attacks, worry, lack of confidence, depression, low self-esteem, lack of motivation, mood swings, confusion, inability to concentrate, apathy, feelings of failure, fears and nervous habits.

Most of these things were created in your life by experiences. Negative experiences. They changed your thought patterns, the pictures you make inside your head. They way you see yourself. Your confidence and self-esteem levels.

The good news is - if you can create something you can also destroy it. Your body has the power to heal itself. (That is unless you have a clinical problem that requires medical help).

I hope you will find our Student Survival Kit helpful enough to get you through the problems and challenges in your life.

Pygmalion Effect or Self Fulfilling Prophecy

You are what you believe you are! Or, you are what you think you are. A thought is a picture you make in your head. Negative pictures create negative emotions and positive pictures create positive emotions. Over the long term if you think about something often enough you will make it come true. For instance if I believe I am a failure and run pictures of failure in my head every day then the power of my belief will ensure that that is exactly what will come true for me. The same is true of positive thoughts. There are many articles by researchers that suggest anxiety and panic attacks are rooted in the way we think about ourselves.


Make a list of everything you have achieved in life, the problems you overcame, the times you helped another human being and the times you felt happy.(See Personal Achievement Diary). Focus on them every day. Then learn to shrink every negative picture you make in your head down to the size of a pinhead. Make them disappear. Then replace them with the positive pictures from your list. So simple, not easy, but very powerful.

Stomach or Diaphragm Breathing Can Help You Cope With Life

When you are angry, upset, shocked and stressed your breathing changes. When you are thinking negatively of the past or the future the same thing happens. It gets shallow, faster and sometimes even stops for a brief period. This affects the oxygen and carbon dioxide levels in your body. If this happens regularly it will affect your moods, the way you feel and lead to some of the above problems. You need to learn to breathe effectively.


This is a crucial part of The Student Survival Kit. Start breathing into the bottom part of your lungs (imagine inflating and deflating a balloon behind your belly-button). You must not take in too much air as you will feel faint. For top and middle lung breathers whose shoulders go up and down when they breathe, you will notice a huge difference. Your initial target is between 6 breaths per minute.(eg, 5 seconds in and 5 seconds out). Your big target is 3 breaths per minute (10 seconds in and 10 seconds out). It may take some practice. Be conscious of your breathing as often as possible during the course of each day. Practice every night when you go to bed. This can give immediate help to those suffering anxiety. Also by making your mind go blank you are well on your way to meditating. (Health Warning. If you have a breathing related medical condition please consult your medical practitioner before practising the above breathing technique).

Deep Relaxation Helps Keep Stress Down

We don’t realise it but most of us create a lot of tension during the course of each day because we become emotionally involved in things. For instance think of a time when you were angry, or when you got involved in an argument or watched your favourite team get beaten. The muscles in your body were reflecting your emotion; clenched fists, taut arms, and stiff back muscles. We then wonder why we get knots in our muscles, neck and back aches, headaches, trapped nerves. To get rid of physical tension we need to learn to relax. We can do this through any form of exercise; however, our personal favourite is Yoga because it is a gentle but very powerful exercise. It doesn’t ‘pound’ or cause hard impact on our joints or muscles. It gently stretches and works our whole body until we are supple, strong and more flexible. At the same time we can get rid of the tension that has built up on a daily basis. More exercise means more control of ourselves.


Go to Progressive Muscle Relaxation and you will find information on how to physically de-stress yourself and teach yourself Yoga. Practice daily.

Your Diet Can Affect the Way You Think

If you are experiencing depression, crazy thoughts, anxiety, exhaustion then don’t despair you could be suffering from hypoglycemia. This is the body’s inability to deal with the excessive amounts of sugar that we consume. Our blood sugar level goes through the roof and then our pancreas goes haywire and produces too much insulin. The result is a dangerously low blood sugar level. Our brain is then not getting adequate amounts of glucose and some of us start experiencing the above symptoms.


You need to cut out the five big offenders immediately - sugar, white flour, alcohol, caffeine and tobacco. You also need to change your dietary habits by eating smaller meals more often, say 6 per day rather than the traditional 3 square meals per day. This will help release sugar content into your bloodstream in a much more disciplined way and won’t trigger an over-the-top insulin release. Go to for more information and specific diet.

Hydration Re-Fuels Your System

Dehydration occurs when there is a 1% or greater reduction in body weight due to fluid loss. Depending on the percentage of body weight lost it can be described as mild, moderate or severe dehydration. Dehydration causes more than just dark yellow urine. Here are some other symptoms you might be interested to know about: tiredness, headaches, dizziness, weight loss, deterioration in mental state, change in emotions, lethargy and weakness, falling, changes in ability to carry out activities of daily living, confusion. These all create stress! Water is so important because it hydrates the body’s cells, helps flush our system, moves fecal matter and may help prevent colorectal cancer.


Start drinking between 8 to 12 cups of water per day. More if you are sweating through exercise or if the weather is hot. The amount of water should be based on your build, small, medium or large. You will know if you are properly hydrated because your urine will be clear or pale yellow.

Tapping on Energy Points Helps Get Rid of Fears

EFT, (Emotional Freedom Technique) is a relatively new technique that uses similar principles as acupuncture. It focuses on our energy or meridien lines and using tapping (with the points of your first two fingers) instead of needles releases ‘blocked up’ energy in our system. We know it works with many people as we have first hand experience of helping to get rid of fears and phobias. For instance there are 5 main tapping points on the face and they have to be tapped in a certain way. The points are either side of the eyebrow, the bony part under the eye, between the nose and top lip and on the cleft of the chin. For example whilst tapping on each point a statement such as the following has to be said ‘ even though I have a fear of heights I completely and deeply respect myself’. This is a very basic example of what can sometimes be a a very structured procedure.


Go to and you will be able to download a free 95 page EFT manual and order DVDs giving full information on this technique. It can be very powerful. The Student Survival Kit rates this technique highly especially for phobias.

Student Survival Kit Warning. Before starting any new diet, exercise or discipline you should always consult a qualified medical practitioner especially if you have an existing ailment.

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