Combatting Student Mental Health Challenges
By Fee Teng Liew
In your student years, it’s important to look after yourself no matter the circumstances. Things you learn and put in place now to better your wellbeing could even prove helpful in years to come. This past year has certainly been a challenging one for us all and so it is no surprise that student’s mental health has been affected. According to Mind, 73% of students reported their mental health had declined during the UK’s lockdown. This shows that many people have struggled and so it is important to remember to not be too hard on yourself if you do feel low, anxious or stressed in these uncertain times. It is completely understandable to feel this way and you certainly aren’t alone in those feelings. Remember that everyone will be affected differently and there is no right or wrong way to feel.
Although mental health is complex and varied, there are some common struggles that students may face currently or at some point in their lifetime, including: loneliness, anxiety, depression, feeling overwhelmed and boredom/apathy. Therefore, to help empower you to improve your wellbeing, we have provided some simple ideas of how to combat these five common challenges, shown below. We recognise that establishing good mental health and wellbeing can be a complex journey and not a ‘quick-fix’ situation. This means that these suggestions are unlikely to solve all challenges completely, but we hope that you find them useful all the same. If you feel that what you’re going through is too much to handle, then please do ask for help from your University’s well-being services, your GP or from a helpline such as Samaritans. In the meantime, enjoy these small ideas and feel free to try one or two that most appeal to you.
1) Combatting Loneliness: Connect
University is usually a great opportunity to meet new people, make friends and connect with others. However, it may seem like your university experience has now been flipped upside down and so it is understandable to feel a bit out of touch or lonely. Be reassured that you are not the only one feeling like this. Whilst we can’t meet in person, it is easy to become isolated and so it is especially important to be more intentional with connecting with others.
In order to mix up how you connect with family/friends, why not bring out your creative side and try something new together instead of just another videocall catchup? For example, you could learn how to make sushi, cook/bake something together, try making cocktails, or even just order a takeout you’ve never tried before while being on a call together. Regular videocall catchups can often feel intense or draining and it is normal to miss just simply ‘being’ with someone. This idea could therefore help lighten the mood and combat feelings of loneliness with a sense of togetherness. Many of us will be experiencing feelings of loneliness unknowingly, so don’t forget to also check in on those you haven’t heard from in a while and even invite them for a virtual hang out too.
2) Combatting Anxiety: Breathe
Anxiety can be experienced as a combination of different emotions leading to an unpleasant feeling of worry and an inability to think clearly. It can be a recurring issue for students, that may be triggered by heavy workloads, an uncertainty of the future or societal pressures. This is completely normal, as University is a time of life transition and increasing independence. However, it is more of a cause for concern if these anxious feelings continually impact you negatively and inhibit your ability to fulfil tasks. Alongside getting support from others, there some things that can help reduce the weight of anxiety such as focusing on your breathing.
Taking time to simply stop and breathe has shown to slow our heart rate and adrenalin flow down which has a calming effect that can help reduce anxiety. There are several breathing exercises available including the relaxation exercises that we provide on the #Me YouTube channel. On top of this, why not take some time to create a calming music playlist for yourself? You can then refer back to this playlist whenever you feel anxious or stressed in the future – helping to build an association between those specific songs and a calming feeling. This means hearing those songs can become a place of comfort for you. You could even take some deep breathes and close your eyes as you listen to the playlist as this may help you slow down and focus on the present moment. Why don’t you also listen to it as you go for a walk in nature? This could be the useful de-stressor you need to help you crack on with your Uni or social commitments for the day/week.
3) Combatting Depression - Energise
Many of us are aware that exercise can do wonders for our mood. It releases those feel-good chemicals in our brain (known as endorphins) throughout our body, which can help relieve the symptoms of depression. However, when you’re feeling low and since gyms are still closed, it can be increasingly difficult to motivate yourself to be active. Even for those of us who have tried, we have probably all felt a bit fed up with home workouts at least once, by now.
The act of starting can be the toughest part but remember that exercise does not have to be intense or long, even just a brisk 10-minute walk can clear your mind and help energise you. Try putting your workout clothes out ready the night before to make it easier for you in the morning, and why not grab a friend to do it with you over FaceTime as well? Having accountability can be a great way to motivate yourself and have more fun with it too!
Variety is also key to help motivate us. Is there a way of staying active that you haven’t tried before? Perhaps yoga, kickboxing, skipping, or even just dancing in your room! Don’t be too hard on yourself if you don’t manage to do as much as you aimed to, it takes time and small steps to get to where you want to be. If a long workout seems overwhelming at this point, then set yourself a timer for a short timeframe that seems manageable and build up the duration from there. Likewise, if you notice that someone you know is feeling a little down, try encouraging them to get active with you too!
4) Combatting Feeling Overwhelmed - Relax
The pile up of work on top of being stuck at home can definitely become overwhelming for us students. The accumulation of stress can mean we don’t feel like our best selves and if left for too long this can affect our health, work, and relationships. Being disorganised can trigger us to feel overwhelmed and can mean we react to life in a panicked state whilst constantly feeling rushed. Procrastination and taking on too many commitments can also be culprits that lead us to feel overwhelmed, no matter how organised we may be. Try to identify what is the root cause of why you feel overwhelmed and work through it from there. It may be handy to physically write this out on a piece of paper/journal to help you see your thoughts in front of you with more clarity.
Nonetheless, sometimes feeling a bit overwhelmed during University is inevitable. This is where a ‘reset’ or self-care morning, evening or day can make all the difference. Taking a step back to recharge, especially when we have a lot on our plate, can be hugely beneficial for our well-being. This can include having a long bath, lighting some candles, reorganising our space, listening to some chilled music, or even doing some meditation (check out YouTube, the Headspace or Calm app for a selection of different guided meditations). It may seem a bit selfish, however, it is completely okay to prioritise yourself and your own wellbeing when you need to recharge and relax. Have a think of what self-care activities would work for you and make time for them as it is fundamental to take care of yourself first so that you can be at your best for those around you.
5) Combatting Boredom/Apathy - Play
As the days become increasingly repetitive and it feels like we are running out of things to do, it is easy to become bored. When we think of play, we tend to think of children running around in the playground. However, the links between play and well-being in adults are highly prevalent too. Play can come in a range of forms – from playing games, to playing sports, to even just laughing and having fun with others. Playing games has shown to improve your brain function as your brain is being stimulated and challenged in different ways. In a similar way to exercise, play can also reduce stress levels by releasing endorphins into your body and has even been found to increase productivity. If companies like Google have in fact set up play stations in their offices for their employees to play, then surely it is something to consider!
Whilst not all of us are lucky enough to be working at Google or have a PlayStation at hand, why not try a new online game, such as Among Us, Codenames, or Tetris? You could even try an online escape room with your friends/family on sites such as www.escapelive.co.uk or organise a fun quiz night with a group of family/friends. After all, it is always nice to do something new, to let go and have some fun once in a while!