- Share
Keeping things bottled up can be eroding and isolating. Talking about feelings with friends, family or tutors is not a sign of weakness but of taking charge of one’s own wellbeing. - Balance studying with other activities
Participate in societies and clubs, do encourage students (or colleagues) to follow their passions and maintain their hobbies. A change or break from one activity will yield benefits in emotional and psychological wellbeing but also productivity and sense of achievement. - Accept who you are
You are unique, don’t compare yourself to other people. Each person is on a different journey and following their own path (see article from Trish and Alfonso) - Give to others
Helping others makes you feel better about yourself, even something as small as a smile, a thank you or a kind word. This may be through considering volunteering opportunities or even supporting events/causes locally or within the university. Did you know smiling is a feedback loop (try it – if you smile do people smile back?) https://www.britishcouncil.org/voices-magazine/famelab-whats-science-behind-smile
- Keep in touch with family and friends
You will make lots of new friends but it is important to keep contact with people who care about you and know you well.
- Get active
Regular exercise can boost your self-esteem, help you concentrate and improve your sleep. Walk, cycle, dance or try something completely new - see http://www.mdx.ac.uk/life-at-middlesex/sport/classes-and-activities . It’s a great way to make new friends too (and get rid of bat wings…).
- Eat healthily
There are strong links between what we eat and how we feel. We are all aware of the ‘5 a day’ principle but eating regular meals and hydrating is also important especially for hydration and brain function. Comfort eating may in fact accentuate feelings of stress and worry and impact on physical as well as psychological health. This interesting article poses questions about the role of diet and nutrition on mental health and wellbeing https://www.cambridge.org/core/services/aop-cambridge-core/content/view/372284768DB78DB02EB199E277AABF79/S0029665117001057a.pdf/role_of_diet_and_nutrition_on_mental_health_and_wellbeing.pdf
A healthy diet is a balanced diet which includes food from all the major food groups in the right proportions, and in quantities which maintain a healthy body weight. The “Eat well” plate (https://www.food.gov.uk/sites/default/files/multimedia/pdfs/theeatwellplate.pdf) shows you how much of your food should come from each food group. How healthy is your diet? Take a short online test to see if you are a healthy eater, and get tips on how to improve your diet. https://www.bupa.co.uk/health-information/tools-calculators/nutrition-quiz
- Drink responsibly
Too much alcohol too often can affect your mental health and increase anxiety, stress and depression. - Sleep well
Sleep is important to physical and mental health. Sleep improves memory and concentration, reduces stress and anxiety. A young adult between 18 to 25 years old needs approximately between 7 and 9 hours of sleep each night. This is all individual – however it is worthy of reflecting on: https://sleepcouncil.org.uk/how-much-sleep-do-we-need/
- Unplug
Switch off phones and social media for a short time each day. Consider a regular ‘detox’ – this could be a challenge (better than cinnamon) to achieve. A change of scene is good for mental health. Go for a walk by the lake, watch the ducks, sit, think and breathe.
External resources
- Action for Happiness (http://www.actionforhappiness.org/10-keys-to-happier-living)
- Mindfulness for Students (http://mindfulnessforstudents.co.uk/)
- Nutrition and mental health (http://www.rcpsych.ac.uk/mentalhealthinformation/mentalhealthproblems/nutritionandmentalhealth.aspx)
- Mental Health Foundation podcasts (https://www.mentalhealth.org.uk/podcasts-and-videos)
- Moodjuice (http://www.moodjuice.scot.nhs.uk/)
- Sleeping well (http://www.rcpsych.ac.uk/mentalhealthinformation/mentalhealthproblems/sleepproblems/sleepingwell.aspx)
