Advice You Wish You Heard Sooner – Improve Your Student Well-Being

According to a recent study on student lifestyle, 50% report struggling with loneliness and 25% say they feel lonely all or most of the time. Explore some of the other compounding factors that can impact a student’s mental health:

·       Alcohol or substance abuse: can increase anxiety and depression symptoms for several days after partying.

·       Academic pressure: Around 1/3 of young people experience imposter syndrome and work pressure can contribute to mental health problems

·       Social media: constantly viewing highlight reels on social media can increase the feeling of inadequacy and excessive screen time can interrupt healthy habits and a good night’s sleep.

·       Social anxiety and peer pressure: most students feel apprehensive about meeting new people and sometimes social pressure can cause distress – preventing you from enjoying yourself fully.

·       Loss of support network: leaving behind your friends and family can make dealing with mental distress even more challenging.

Moving to university comes with so many challenges and it can be isolating at times. Unfortunately, persistent homesickness can lead to more severe mental health problems such as depression or anxiety. Here are some tips to help you improve your wellbeing and make the most out of your time in higher education.

·       Stay connected to loved ones: your time at university passes quickly but your loved ones are for life – cultivate your existing relationships.

·       Get moving daily: take a walk and get some fresh air every day it’s a great way to boost your mood and mental wellbeing

·       Try and push yourself out of your comfort zone: however drastic, challenging yourself helps build confidence and resilience.

·       Try and establish a consistent daily routine: maintain personal hygiene and get into a regular sleep/wake cycle. Build and stack simple habits until healthy practices become the norm.

·       Avoid alcohol and substance abuse: drinking is a big part of university culture, but regular overconsumption of alcohol can have a negative impact on your mental wellbeing and physical health.

·       Spending time around others: try sitting in the library with peers or spend more time in communal space such as your student accommodation common room. You can greatly improve your mood by being in the presence of others.

·       Eat a nutritious, balanced diet: three meals a day with sources of protein, carbs, fats and micronutrients is necessary for maintaining healthy brain and bodily function. Also, don’t forget to hydrate properly.

·       Don't be afraid to ask for help: speak to your friends, family, or personal tutor or get in touch with a trained mental health professional if you feel stuck. Seek counselling or alternative mental healthcare via the NHS.

Anxiety is a common problem for students and can prevent you from making new friends, trying new hobbies or making the most out of your vibrant student city. Here are some ways you can make the most of university even if you struggle with anxiety:

1.       Feel the fear and do it anyway: feelings of anxiety tend to be irrational, but we feel fearful, nonetheless. Push yourself outside of your comfort zone and you’ll be amazed by what you can achieve.

2.       Bring friends: trying a new activity on your own is daunting but if you can convince a friend to go with you, it’ll be much easier and more enjoyable.

3.       Don’t give up: it takes time to gain confidence and learn new skills so give everything a good shot before deciding whether it’s right for you.

4.       Stick to your commitments: get up when you say you will, attend your social events and avoid making excuses, you can build confidence by keeping promises to yourself and accumulating small wins.

5.       Follow the five-second rule: you can talk yourself out of almost anything if you give anxious thoughts long enough. Try counting down from five before you make a decision. You might find it harder to talk yourself out of it.

Around 1/3 young people experience imposter syndrome which can affect your confidence and have a knock-on effect on your academic motivation. Here is some advice for when  you’re struggling with motivation or academic stress.

·       Let go of perfection: the task ahead can be far more daunting when you place extraordinarily high expectations on yourself to achieve perfection. Try and give yourself some more slack.

·       Habit stack: if you struggle with building productive habits, try and tack them on to existing ones. For example, while making your morning brew, run through some flashcards or get some quick household tasks out of the way.   

·       Create low barriers to entry: When there is a huge workload ahead - such as a long reading list - it can be hard to get started. Aim to accomplish small goals, 10 minutes of reading, or one question from a practice paper, for example. You’ll likely get though more work than you planned and if not, it’s better than nothing.

·       Create regular rewards and take breaks: Make sure you reward yourself with breaks and other things you enjoy such as watching TV or buying a coffee. Studying is less unpleasant if you have something to look forward to. Take a day off your studies here and there to prioritise relaxation and mental wellbeing.

·       Ask a friend to keep you accountable: if you find it hard to get started, go to the library with friends, housemates or even ask someone to send you a reminder. Subtle external pressure can be helpful.

·       Use the Pomodoro technique: we all find it difficult to focus for hours on end. This method breaks your study time into 25-minute blocks with short, regular breaks to help maximise your focus, attention and time management.  

·       Use the 5-minute rule or the 5-second rule: if a task will take five minutes or less, do it the moment you remember. Another way to avoid avoidance is to count down from five before deciding to start a task – you may be less likely to talk yourself out of it.

·       Get up at the same time daily: sleeping in can set you up for a day of low motivation and focus. Get up at a regular time and you might find it easier to start your day off productively.

·       Plan your work: Break up your workload and timetable it well in advance of your deadlines. It will feel less daunting and stressful when you do get started.  

Don’t underestimate the power of small habits on student mental health. Getting a 15-minute walk in with a friend daily can be a great way to boost your morale and encourage healthier choices. Here are five ways to boost your mood quickly:

1.       Meet up with friends or reach out to loved ones

2.       Get active: exercise is an excellent mood-booster and also improves your overall health and well-being.

3.       Get fresh air: being outside in nature does wonders for your mental health. Natural light is also a mood enhancer. 

4.       Get enough and regular sleep: too little or too much sleep can negatively impact your mood, energy levels and brain function.

5.       Prioritise good nutrition and mindfulness: prioritising balanced meals, micronutrients and hydration will help ensure you have a clear mind, mental energy and a more positive outlook. Meanwhile, aim for a balanced approach to nutrition.

Not knowing your housemates before moving to university can be exciting but on the flip side, differing personalities can cause friction. Conflicts at home or dissatisfaction with your student halls of residence can be extremely challenging to deal with and sometimes ending your tenancy isn’t an option on a fixed term contract. Here is our advice if you’re struggling with your living situation:

·       Email your university to request being transferred

·       Focus on your relationships outside of home such as your course friends, societies and hobby communities

·       Reach out to a trained mental health professional for support and specific advice

·       Speak to your personal tutor if your living situation is affecting your ability to study – they may be able to provide academic support

·       Move into private student accommodation: you can live alone or with flatmates and there are a range of property types available. Read about Mansion Student properties in major university cities including Nottingham, Durham, Leeds and Coventry.

Private student accommodation is a great alternative to university managed accommodation because you have much more flexibility around your living situation and there are excellent amenities and wellness resources on-site. Explore some of the benefits of Mansion

·       24/7 on-site staff trained in first-aid and mental health

·       Hospitality staff create a safe and welcoming accommodation environment  

·       Wellness facilities include social spaces, gyms, studios, yoga rooms, games rooms, lounge rooms, study spaces and more

·       You’re based at the heart of vibrant student locations including Leeds, Durham, Nottingham, Coventry and Dundee.

·       We host community events and for residents and friends

·       You have access to mental health-trained professionals via a Student Minds and Young Minds helplines.