Written by Pavandeep Kaur Business Management and Marketing NTU Alumni

It was during my third year at NTU—when Covid-19 hit and my health faltered—that I truly understood the meaning of resilience. It’s not just about bouncing back after setbacks. It’s about the rituals we build to steady ourselves, step by step.

Resilience is a lifelong skill—essential not only in personal and professional life, but especially in academic settings. For students, emotional resilience means navigating multiple deadlines, transitions, loneliness, and uncertainty. Take international students, for example: the challenge of adapting to a new country and culture often brings waves of homesickness and isolation.

I used to feel overwhelmed by exams and coursework. To cope, I created a system: marking deadlines on my calendar, setting false deadlines to stay ahead, and preparing for exams with timed practice, colourful posters, and voice recordings I’d play on loop—like a playlist of knowledge. These rituals didn’t just help me pass; they helped me stay grounded.

Gratitude Journaling

Just three minutes a day can shift your mindset. Try completing the sentence:  

“Today I feel grateful for…”

You might keep a journal, or—like I did—create a gratitude jar. Fill it with notes about happy moments, kind words, or small wins. On the first day of each year, open it and reminisce. Or open it anytime stress creeps in.

Another idea: create a new email account and send yourself one positive message each day. Let your inbox become a sanctuary of self-kindness.

Mindful Walks

Music is wonderful, but sometimes silence is healing. Try walking without headphones. Notice the trees, the breeze, your breath syncing with your steps. It calms the nervous system and reconnects you with the present.

Parks are perfect for this—spaces to be mindful, meet others, and shift your scenery.  

As I often say:  

“For me, walks became an anchor in releasing stress and anxiety.”

Poetic Reflection

You don’t need to be a poet to write poetically. Don’t write for perfection—write for presence. Each day, jot down one line that captures your emotional weather.  

Trust me: it feels powerful to be expressive.

Gentle Tips to Begin

– Choose one ritual and pair it with an existing habit.  

  “Every day after lectures, I’ll walk for 30 minutes in the park.”

– Keep a diary and track how you feel after a week.

– Let your rituals be gentle, achievable, and kind.

In the rhythm of repetition, we find resilience.  

In the smallest acts, we reclaim our strength.

For help, advice and resources whilst studying at NTU, take a look at the following for sources of support.
Support from NTU
Silvercloud: SilverCloud is our online system designed to help with a range of mental health issues.
HealthyNTU: Advice, tools and activities for your wellbeing
NTSU Information and Advice service
Nottinghamshire Talking Therapies: Support for your Mental Health in Nottingham
Student Minds 10 Keys to happiness
Mind
Papyrus