You may have trouble concentrating so you might be easily distracted. In class, of course, this is extremely difficult and even more so during an exam. It is very important that you indicate what you need to make your class or exam as good as possible.

• In a busy classroom, it can be hard to concentrate. Students move and talk to each other. To avoid too many distractions, it helps to sit at the front of the class, or ask your teacher for a table in a corner by yourself.
• Tell your teacher that you have trouble concentrating, so he or she can support you in this.
• Make sure your table is tidy.
• Turn off your phone before you enter class. 
• Ask others not to talk to you during class. 
• Try to turn off all the things that can distract you or put them aside.
• Study in an individual low-pressure study room, sit facing the wall, put on headphones. 
• There are various programmes on your computer. These can distract you. Keep your attention on one subject. Don't open too many programmes, close mailboxes and visit only relevant websites. Also, use the font, font size, colours and layout that are comfortable for you to work with. For example, a ‘bare’ text editor, this makes you less likely to be distracted. Using focus markers on your computer that move at a certain pace through the text (this can also be done with a ruler) can also help. 
• Also make sure your workspace is tidy so that you are less distracted. 
• It is also good to take regular breaks, move around, change your posture and do relaxation exercises.
• Make a mind map on paper or on the laptop using (free) software.
• Write down new terms you hear quickly, look up the meaning and repeat. Check the meaning with your teacher or fellow students if you are not sure.
• It is good if you create folders on your computer. In these you can tidy up the information you get right away, in a structured way. You can also scan ‘non-digital information’ and store it in those folders. This way, you have everything nicely structured and stored together. 
• For studying or, for example, making a summary, you can use (free) mind mapping software. This is a tool that helps you prioritise your information. 

How to manage conflict and work effectively towards solutions that are satisfactory to all involved.

Stay calm and composed:

If necessary, take a short break before responding. It can be helpful to walk away and take a few minutes to yourself to regulate your emotions. It may also help to use a relaxation technique, such as deep breathing or meditation, to promote calmness.

Listen actively:

Make eye contact and nod occasionally to show you are listening. Repeat or paraphrase what the other person has said to confirm that you understand their point, for example, ‘What I hear you saying is that you feel overwhelmed by the amount of work.’

Use ‘I’ messages:

Avoid words like ‘always’ and ‘never’, which can come across as accusatory. Instead, focus on specific situations and feelings. For example, ‘I felt ignored at our last group meeting when my idea was not discussed.’

Look for common ground:

Identify shared goals or interests that can serve as the basis for a solution. For example, ask, ‘What would be a good outcome for both of us?’ or ‘How can we work together to solve this problem?’

Be prepared to compromise:

Deepen: Discuss which aspects of the solution are essential to you and where you are willing to be flexible. Ask open-ended questions such as: ‘What is most important to you in this situation?’ and work together to find a middle ground.

Remain respectful:

Treat the other person with dignity, even if you disagree. Avoid using swear words or hurtful comments. Try to show empathy by putting yourself in the other person's shoes and understanding their perspective.

Focus on the problem, not the person:

Use constructive language that focuses on solving the problem. Avoid personal attacks by saying, for example, ‘It seems we have different expectations about the division of labour,’ rather than ‘You never do your part.’

Set clear boundaries:

Communicate your boundaries clearly and assertively without being aggressive. For example, say, ‘I understand your point of view, but I need a solution that also respects my time.’

Ask for help if needed:

Identify a neutral third party who can help mediate, such as a tutor, teacher, or student counsellor. Explain the conflict objectively and ask for their help in finding a solution.

Learn from the conflict:

Reflect together with the other person on what went well and not so well during the conflict and how you can improve the approach in the future. Make notes of these reflections and try to actively learn from the experience.

Finding the right balance can be a matter of trial and error. Not everything can always be planned, but these tips will help you organise your days more efficiently and manage pain and your energy better. Try different methods and find out what works best for you! The PEP-meter will help you do this.

Make your day fun

• Do things that give you energy, such as sports, a hobby or hanging out with friends.
• Alternate activities by combining study with relaxation and fun things.
• Go to parties, but don't stay too long: enjoy them without exhausting yourself.

Use your diary to best effect

• Make appointments in advance instead of doing them spontaneously. This will help you balance your energy.
• Keep an overview by writing down all your activities and moments of rest.

Build moments of rest into your schedule

• Plan rest after strenuous activities such as taking classes, work or sports.
• Make sure other activities contribute to a good balance between effort and relaxation.

Keep a daily structure

• Keep fixed times for eating, sleeping and resting.
• Spread your load throughout the day. This may take extra energy in the beginning, but will pay off more in the end.

Make a weekly plan

• Make an overall weekly plan and divide your workload into it.
• Plan ahead each week in your diary or make a schedule.
• Make 'agreements' with yourself
• Adhere to certain rules, such as a maximum number of evenings away or an amount of rest after exertion.
• Provide daily relaxation, for example, consciously relax for half an hour every day.
• Take time every morning or evening for your planning.
• Stop thinking about your daily schedule to see what needs to be done and schedule moments of rest.

Every student is different and everyone has different help needs. It is important to explore what works for you. Don't be afraid to ask for help in time. Asking for help is very powerful, because it shows how much you want to successfully complete your studies. Talk to a coordinator or counsellor at your course and ask what possibilities there are. Write down for yourself what you need and what help you think you will need.

• Talk to a coordinator or confidential advisor at your school and ask what possibilities there are. Write down for yourself what you need and what kind of help you think you need. 
• Inform the school immediately if you experience obstacles in education because of your support needs. Together, we can then consider how this might affect regulations such as the binding study advice (BSA) or compulsory attendance. 
• Always contact your teacher, mentor, tutor or student counsellor first. He or she can often refer you to the right person. 

What if things change during your studies?

Keep giving information about your support needs to your tutor, even if things change. This way, you can continue to discuss together how you can study as well as possible. This also gives your course the opportunity to (continue to) help you.

Learning can sometimes be extra challenging for you. Read the tips that can help you with this.

• Planning: Ask your tutor for help with task-oriented or general educational planning. You can use a digital study planner to organise your tasks and keep an overview.
• Study space: Think about the best place for you to study without distractions. For example, an individual low-pressure study room, where you sit facing the wall. Put only the things you need in front of you. Everything else is distracting. This is called clean desk policy. If you are easily distracted by noises, put on headphones. Tips on setting up your workplace can be found at  www.deoptimalewerkplek.nl.
• Studying together can be motivating: Find a study buddy to ask questions with or to study with. 
• Memory aids: Use reminders such as a mobile phone signal or set times to encourage you to study. Ask people around you to remind you of this. Choose set times to study. Always try to complete at least one task. 
• Pause software: Install software that reminds you to take breaks. A fresh start after a short break can increase your productivity. You can also do this with a cooking timer. 
• Review notes: Make it a routine to review your notes every night. This will help you remember and understand the material better.
• Clean Desk Policy: Set up your study area without distractions. Use a quiet space and keep only necessary items within reach. This will help you concentrate.
• Organising lesson material: Also make sure you organise your lesson material by taking short notes, diagrams, questions and distinguish between main and side issues. This makes learning clearer.
• Study routine: Develop a fixed routine with specific times for studying. This will help you gain regularity. 
• Progress meetings: Hold regular meetings with your tutor to discuss your progress and adjust your approach where necessary.
• Course information processing: Consider taking a course to help you process information. Many educational institutions offer courses on study skills.
• Blocks and breaks: Divide your study time into blocks and make sure you take enough breaks. No one can study effectively for eight hours at a time.
• Study actively: You can do this by marking important information, summarising your texts, reading aloud, moving along, eavesdropping on class material while running or cycling. Make sure you alternate writing and reading. Get into the habit of reviewing your notes in the evening. Maybe a study skills training course can also help you.
• Don't get distracted! No Tiktok, Instagram, Facebook, Twitter, Whatsapp, mobile, email, pop-ups or anything else.

Taking colleges and learning can sometimes bring extra challenges. These tips will help you.

• Ask a fellow student or teacher if you can copy his or her notes (ask in advance, so that person can take into account that it should be readable for you too).
• Ask for help with extra practice of practical skills, e.g. from a teacher, fellow student or a senior. 
• Ask for the assignment in advance, so that you can ask questions or prepare in advance.
• Arrange for a regular fellow student to keep you informed of timetable changes.
• If the same classes are offered on different days or times, slide into this so that you get a timetable that is optimal for you. 
• Arrange for a study buddy you can turn to with questions or with whom you can study.
• Make use of webcam/online lectures for lessons you cannot attend or online lessons that can be looked up via the Internet or intranet.
• Make arrangements about getting the right information, such as content of the lesson, what you need to prepare and the time and location of the lesson or lecture (e.g. via e-mail).
• If necessary, no lesson for the first hour because of difficulties getting up.
• Look into the possibilities for home study or self-study with the possibility of feedback from the lecturer, e.g. via e-mail. 
• Apply for relaxation of compulsory attendance, if this applies to you.
• If you cannot attend for good reason, apply for exemption from compulsory attendance, possibly with a substitute assignment.

Coping with stress, depression or burnout while studying can be very difficult, but there are things you can do yourself to make the situation more bearable. Here are some tips you can consider:

1. Seek professional help: This may sound obvious, but it is important to seek professional help. Talk to a psychologist, therapist or your GP. If in doubt, you can always contact a student counsellor who can help you find the right care.
2. Talk to someone you trust: It can be a relief to share your feelings with someone you trust, such as a friend, family member or fellow student. Sometimes a listening ear can go a long way.
3. Take breaks: Studying can be tough if you don't feel well. Give yourself permission to take breaks and provide moments of rest. This will help recharge your mental energy.
4. Set achievable goals: Try to break down your tasks into smaller, achievable steps. It can be overwhelming to think of everything you need to do, but by setting small goals you can help yourself move forward step by step.
5. Stay active: Physical activity can really help improve your mood. Even though you may not have much energy, try to take a short walk or do some light exercise daily.
6. Ensure a healthy routine: Try as best you can to ensure regularity in your daily routine. Adequate sleep, healthy diet and regular exercise can help you feel better.
7. Give yourself permission to perform less: Sometimes it is hard to accept that you cannot always perform at your peak. It is okay to not always perform at your best when you are struggling with mental health. Be gentle with yourself.
8. Make use of support at school: Many colleges and universities have student help services or psychological support. Make use of these if you need it. For example, they can put you in touch with therapists or help you better tailor your studies to your situation.
9. Use mindfulness and relaxation techniques: Techniques such as meditation, breathing exercises or yoga can help calm your mind and reduce your stress.
10. Be patient with yourself: Recovery from depression takes time. It is important to be patient with yourself and appreciate small advances.

It is important to know that you are not alone. Many students face mental health issues, and support is available. The most important thing is to seek help and not put too much pressure on yourself.

For help, you can also look at jongerenhulponline.nl. In case of suicidal thoughts, contact 113 on 0800-0113. In emergencies call 112.

Sometimes you may have some trouble with your school assignments. Here are a few simple ways to tackle your assignments better:

• Get your assignment on time in advance. This way, you can ask all your questions before you start and you can prepare properly.
• For guidance or support, when planning for assignments, you can ask your tutor for help.
• Ask your tutor for extra explanations and more moments to check how you are doing together. 
• Use computer programmes to help you plan and organise your work.
• Keep all information neatly. Make folders on your computer where you can easily find everything. Also scan information you only have on paper.

The cause of overstimulation is unknown, but it can come from two things: sometimes the part of your brain that chooses important information does not work properly, so all stimuli come in equally strong. Also, combining information from different senses can go wrong, giving too much stimulation.

• Make sure you still keep doing the things that are important to you (work, school, seeing good friends or family, maintaining personal hygiene or sports), but create enough rest before and after. 
• Knowing what your own limitations are and when you are especially affected by overstimulation can help you cope. You can then also explain more clearly to another person what helps you. 
• Discuss how you feel in your own environment. It is almost impossible for people to imagine what it is like to suffer from overstimulation. 
• Plan enough space for your activities. 
• Meet people in a quiet place, such as your home or a library.

Studying with chronic pain can be tricky, but it is important to know that your brain plays a big role in how you experience pain. Sometimes your brain can signal pain without any real damage, as in phantom pain. Your thoughts, emotions and stress can also make pain worse. By better understanding how this works, you can find ways to gain more control over your pain and cope better with your situation.

Read up on pain - knowledge is power

Understanding how pain works can help you get a better grip on your own pain experience. Science shows that the brain plays a major role in producing and amplifying pain. By reading up on how pain works, you can better understand what is happening in your body and head and find ways to better manage pain. The books Freedom from Pain by Louis Zantema (in Dutch) and Reduce Your Pain by Eugenie De Ruiter (in Dutch) are our recommendations. These books explain complex issues in simple terms complemented by enlightening stories of patients who have found relief.

Manage your emotions

Pain is often seen by our brain as an alarm signal - a sign of danger. This can lead to negative emotions such as fear, frustration and anger, which in turn can amplify pain. Breaking this vicious cycle starts with managing your emotions. Techniques such as mindfulness, meditation and breathing exercises can help you calm your nervous system and reduce your pain experience. A good breathing technique is Andrew Huberman's ‘Cyclic Sigh’, which quickly helps you relax your body and mind.

Pay attention to your thoughts

Your thoughts have a direct impact on your pain experience. During, or just after, moments of pain (difficult as it may be), try writing down your thoughts and then looking at them rationally. Is it really true that the pain never goes away? Does the pain mean that your body continues to deteriorate? Or that you are alone in your pain? By dismantling these negative thoughts, you can reduce their impact. This helps you gain more control over your pain and allows you to reduce the negative impact of these thoughts on your body. Could you use some structure to reflect on your pain thoughts? Then try working with a g-schedule. Print these out and fill them in.

Challenge your pain behaviour

It is intuitive to avoid pain, but this only gives the brain confirmation that pain is always right. Instead, the challenge lies in slowly building up the activities you avoid. Show your brain that the behaviours are safe and that pain is not necessary to protect your body. Start with small steps, very small steps, slowly working towards more. This will help you rebuild confidence in your body and become more comfortable performing daily activities without letting pain take control. This can be done well in consultation with a physiotherapist or occupational therapist.

Activate your body's own painkillers

Our body is equipped with a fantastic pain management system, but we often underuse it. The secret is to do things that make you feel happy, right when you are in pain. Think of things like eating chocolate, walking, cooking, taking up a hobby, getting in a hot bath, listening to your favourite music, or socialising. All these activities trigger the production of the body's own ‘happiness chemicals,’ such as endorphins and dopamine, which have been proven effective in reducing pain.

Do you find it difficult to present. The following tips can help you.

• Practise the presentation in advance and ask for feedback, e.g. from fellow students.
• Do the presentation together with fellow students.
• Give the presentation only in front of the teacher or in front of a small group.
• Use supportive presentation tools in such as sheets, PowerPoint, cheat sheet, video, poster, photos, graphs. 
• Ask for a substitute assignment for the presentation, such as a paper, assignment, exam or a video.
• Depending on your support needs, use communication aids such as speech synthesis, amplifiers, solo equipment, interpreter, writing pad.
• Perhaps your school has a training course for improving presentation skills. Ask about this. 

Collaboration is important for many projects and assignments during your studies. This can sometimes be challenging for you, especially if you find it difficult to work with others or because you cannot always be at school. The following tips will help you.

• Consult via chat, Skype or e-mail, so that you do not have to come to school for your study groups all the time.
• Plan as many study groups as possible on one day, so that transport is easier to arrange.
• Divide the tasks well and do your part at home if this works better for you, possibly with the study group together. 
• Provide a fixed structure and time for the contact hours of the study group and with the mentor/tutor/teacher.Discuss with the study group how you work best.
• Divide the tasks of the study group in such a way that you do what you are good at.
• Tell your group if you have trouble concentrating, so they can take this into account. If you have to work together, you can ask for tasks to be divided so that you can do your part in a separate quiet room. Make good agreements with your group and put them down on paper. 

These tips will help you further develop and improve your social skills.

• Role-playing and improvisation exercises. These are exercises where you mimic different social situations and can practise giving different reactions. For example, you can have conversations, resolve conflicts or make new friends.
• Structured group discussions. In these discussions, you are encouraged to share your thoughts and feelings on certain topics. This helps you learn to communicate better and listen to others.
• Social skills games. Playing games that mimic social interactions, such as team-building activities, card games or board games, can help you work together, communicate and solve problems in a relaxed and fun environment.
• Feedback and reflection. After each session, you give each other feedback on your social interactions. This allows you to see what you do well and what you can still work on.
• Self-study and self-reflection. You can also work on your social skills independently by reflecting on your interactions, identifying your strengths and weaknesses and setting goals for improvement.
• Picking up social skills training yourself. You can also start working on improving your social skills yourself. For example, read self-help books, watch online resources such as videos or articles on communication techniques, and practise new skills in your daily interactions.
• Join clubs and associations. Joining clubs or associations at school or outside it will give you the opportunity to meet new people. Here, you can practise your social skills in an informal setting. For example, consider sports teams, hobby clubs or working groups where it is all about communication and cooperation.
• Volunteering. With volunteering, you do something for someone else, meet other people and work on your talent at the same time. You work with others in a team and help people. This develops your social skills such as empathy, communication and cooperation. Check out the possibilities atwww.inclusiemakers.nl how you can participate in an MDT project alone, with a group or a whole class.  
• Participate in social events. Taking part in, for example, parties, gatherings at school or outside, can help you expand your contacts and practice conversation skills.
• Guidance from a mentor. You can also look for a mentor, for example a senior student, teacher or professional who can guide you. Learning from others, who are more experienced, can give you valuable insights on how to improve your social skills.
• Take courses or workshops. It can be beneficial to take certain courses or workshops on how to interact with others. Here, you might learn how to clearly express your opinion, how to sympathise with others, or how to solve problems. These classes will help you become better in social situations.

Taking tests or exams can be tricky for you. These tips will help you.

• Ask whether you can get extra time for a test and/or an enlarged version of the test.
• Ask whether it is possible to use your own laptop when taking an exam, or a laptop from the educational institution with the necessary software.
• Discuss the possibility of taking a written exam orally with your tutor. Ask your tutor to announce tests well in advance for optimal preparation.
• Ask your tutor if staggering your test is possible so you can focus on one subject at a time.
• Ask your tutor about the possibility of taking your exam in a separate room for better concentration and ask for extra time if necessary. Write an instruction to the tutor explaining your situation and the adjustments you need, so as not to have to repeat this with each new tutor.
• Find out what aids can alleviate your difficulty with certain tasks.
• If you really can't do an assignment, explain why and ask for a substitute assignment or suggest a substitute assignment yourself.
• Consider different test formats, such as written exam with oral explanation, substitute assignment, or online exam.
• Take someone with you who understands you well and can help clarify your answers. 
• Check with your tutor what your opportunities are in professional practice, and find a balance between meeting the final competences and your capabilities.
• Request the test assignment in advance to prepare and ask questions.
• Ask for clear information from your tutor about the form, content and assessment of the exam. If possible, take a trial exam.
• If you are under time pressure, ask if you can take the test in two parts.
• Request extra time from the exam committee for tests.
• Inform in advance whether the use of aids is allowed.
• Discuss with your teacher whether errors in arithmetic, counting or accuracy can be charged less heavily if they are not essential to the assignment. 
• For specific adaptations, such as the use of ICT tools, taking notes on the exam paper, oral explanations, use of dictionaries, or recording answers, request provisions from the examination committee.
• Ask whether reducing the number of assignments in tests is an option.
• Mark important words in multiple-choice questions to distinguish them better. 
• Ask for clear information about the form, content and assessment of tests and ask for aids such as rulers, extra paper, or visual explanations to make the test easier to understand.
• Check what design (font size, line spacing, font) works best for you and request this for your exam.