By Erin, 3rd Year Psychology Student
My name is Erin, I am a 3rd year Psychology student and a Student Mental Health Champion at NTU. This Thursday 10th October is World Mental Health Day, which is celebrated every year and is a chance for us to talk about mental health. Opening up conversations about our own experiences, how we can look after ourselves and each other and importantly, how we can ask for help if we are struggling. I would like to share with you a guide of some ways that you can get involved this World Mental Health Day.
Talk about your mental health.
Think about who you trust and feel comfortable talking to, a friend or a support helpline perhaps! Find somewhere that you feel comfortable, maybe that’s over coffee or in a private place where you feel safe. Be kind to yourself. It can take time for people to fully process what you have told them, so giving them time and some information to reflect on can be helpful for them to understand how you are feeling. The most important thing is that you have opened up and you are one step closer to gaining support. Well done!!!
Talk to someone about their mental health.
Ask them where they feel comfortable, maybe they would prefer to do a relaxing activity to feel at ease. Find a neutral and quiet space where they have your full attention, free from distraction. Just listening and showing that you are actively listening to them is important. Asking open questions can help you to understand and clarify what they mean; “what is it that is worrying you about _?” rather than “why are you worried about _” can be a more sensitive alternative. Affirmations are a brilliant way to show your encouragement and recognise their strengths. Building their confidence to realise that they are capable of the change they want to make is really valuable. Asking them how you can help, rather than telling them what to do shows that you are there for them. Different people need different things; they may ask you to help them talk to student services, phone call once a week to check in or just for you to keep things as “normal”.
Take a stand!
You can join the fight and sign Mind organisation’s campaign for the new UK government to prioritise mental health! This is a necessary change to remove stigma surrounding mental health and create real change to the current mental health system for the better. Their moto is to create a future where “no mind is left behind” which I think is a key pillar of the aims and outcomes of World Mental Health Day. You can check out their website to learn more about the steps they are recommending the government take.
Spot the signs of burnout!
The official theme for World Mental Health Day this year, decided by the World Mental Health Foundation is workplace mental health, with a specific focus on burnout. Chronic stress can lead to burnout which takes a huge toll on our mental health. The symptoms of burnout can build gradually and take over before you even realise. Being a student, academic burnout can take hold when you feel under a lot of stress and unable to keep up with work. Mental Health UK created an acronym to help you recognise when your work-life balance needs some care and restoration.
Becoming isolated – withdrawing or detaching from family, social and work life.
Unexplained exhaustion – such as fatigue with no other known cause.
Reduced performance – struggling to reach targets and deadlines.
Neglecting self-care – forgetting one’s own health and wellbeing.
Overwhelmed – feeling swamped or struggling to cope.
Uninterested – stuck in a cycle of negative thoughts.
Tension and stress – taking a toll both physically and emotionally.
Practical tips for avoiding academic burnout:
Taking regular breaks!
If you are working from home, make yourself a cup of tea, do some meditation or go for a walk. If you’re on campus, take a break outside, head up to the roof garden or just breathe. Taking your focus away from your screen can help to reduce eye strain and help to clear your head and feel fresh to work again.
Eat well and stay hydrated!
When deadlines build up it can be easy to forget the basics. Making sure to have breakfast, pack some snacks in your bag or check out the cafes and shops on campus can help to keep your energy levels balanced throughout the day and stabilise your mood! There are many water fountains dotted around campus. Dehydration can leave you feeling lethargic, weak or disoriented, which can contribute to burnout symptoms.
Make time to rest!
When experiencing burnout, it’s possible that the stress you are feeling is impacting your sleep and recovery. You may feel tired all the time, despite sleeping the same hours you usually would. If your nervous system is on high alert with stress, you may need more sleep than usual to be adequately rested. Allow yourself time to recover and listen to your body! That may mean taking up yoga, reading for pleasure, meditation or even just spending time with friends to help you switch off!
Connect with others!
Making time for social activities during deadline seasons is so important! Whether that’s going to a sport club, joining a new society or going to an event at the SU, connecting with others is vital to preventing academic burnout. Knowing that you are not alone in your experience of stress or anxiety can feel less isolating and building a strong support network can help you to feel comfortable reaching out for help when you are struggling.
Break tasks down!
To help reduce stress and prioritize your tasks to meet deadlines, try to break things down into manageable bitesize parts! This can help with reducing burnout by making you manage you time effectively to meet the small goals and therefore the overall end goal is less overwhelming and feels achievable. If this is something you specifically struggle with, the PATHway drop-in service at NTU can have a chat and answer your questions or help you manage your worries by pointing you in the right direction for support. You don’t need to book an appointment! They run drop-in sessions on campus at the following times:
- City Campus: Support and Wellbeing Hub, Newton building, Monday – Friday 11 am – 4 pm
- Clifton Campus: Support and Wellbeing Hub, Tuesday and Thursday, 11 am – 4 pm
- Mansfield Campus: University Centre, Tuesdays and Thursdays, 9.30 am – 1 pm
- Brackenhurst Campus: Bramley building, open daily – check the board in the Bramley building for today’s opening hours.
If you would like to speak to a member of the team over email: ssspathway@ntu.ac.uk
If you or someone you know is struggling this World Mental Health Day, head over to the StudentHub to get help and find out more about the services are available. You can access student support by filling out the support and wellbeing referral form for yourself. The student support team will get back to you within 2-3 working days and direct you to the appropriate support for personal, emotional or mental health difficulties. You are not alone, and you can get help!
For immediate help, contact 999 or go to your nearest A&E department.
If you need urgent help but are not at immediate risk:
- NHS 111 – Call 111 or use NHS 111 online if you think you need medical help right now.
- Nottinghamshire Mental Health Crisis Helpline – call free anytime day or night on 0808 196 3779 available to anyone in a mental health crisis in Nottingham / Nottinghamshire.
- If you are not in Nottingham, you can find your local NHS urgent mental health helpline online.
- GP (Doctor) – Contact your GP to request an urgent appointment.
A more thorough list of helplines, text-based support, online resources, emergency support on campus and emergency support for victims are available here.
For help, advice and resources whilst studying at NTU, take a look at the following for sources of support.
Support from NTU
Self-Care books in NTU’s libraries
Silvercloud: SilverCloud is our online system designed to help with a range of mental health issues.
Health and Wellbeing resources
NTSU Information and Advice service
Wellness in Mind: Advice and support for anyone in Nottingham experiencing issues with their mental wellbeing
Student Minds or Student Space
10 Keys to happiness
Mind
Papyrus
CALM
healthyntu.blog 