University and First Year Struggles

Meg talks about the struggles that students can face and how to look positively to the future. 

The year was 2011. The season was summer and, boy, was I loving life. A young, fresh-faced 18 year old who had passed their exams and bagged a spot into uni. I’d ticked off a summer holiday with the girls, my 18th birthday and school prom. What a time to be alive! Little did I know how my life would change in the coming months.

Hey, the name’s Meg. Nice to meet you! I’m 25 from South Wales and here’s my story of how my first year of university changed my life.

My amazing summer had come to an end and soon enough I would be moving far away from the South Wales valleys. 3.5hrs on the train to Derby was my new home and as most budding students feel when they leave home, I felt a mix of excitement and fear. I’d been chatting to my future flat mates on a Facebook group and we were all so excited to meet each other! I remember my first day like it was yesterday. I was so nervous. We hugged our families goodbye and there we were, a bunch of awkward girls from different parts of the country about to live together for the next year. Next thing, we are socialising with a building full of people and alcohol was flowing. And here started the student life!

The student life can be a very overwhelming experience for some with so much change happening at a quick pace and that’s certainly how it felt for me. My social life was unlike anything I’d ever experienced. I was partying every week, sometimes every other night and all food and sleep patterns went flying out the window! It was exciting to meet lots of new people but also having to navigate around an unknown city and start a new course was very daunting. For a good few months I was building what I saw at the time as solid bonds with flat mates and constantly socialising but it wasn’t until a few months in did I realise how much it was all catching up to me.

After such a whirlwind couple of weeks, things started to go downhill very rapidly for me which felt like it came out of nowhere. All of a sudden, my emotions became very apparent and feelings of anger and upset constantly ripped through me (mainly whenever alcohol was involved). I was really disliking my uni course and I think I was probably very homesick and didn’t even know it. Nights out started to become very messy and dark and I soon found myself spiralling into a depression and started to self harm. I’d never known anything like this in my world. I’d always been the happy go lucky, positive bunny throughout my life and all of a sudden things were feeling very different. My feelings were constantly masked with partying and socialising and trying to nose dive deep into other people’s problems whilst I was also battling a tormenting habit myself. I was very much in denial and it took a very tragic moment of a thankfully- failed - attempted suicide whilst very intoxicated to snap me out of it.

Looking back now, it all feels like such a blur and I am thankfully not in that frame of mind anymore. It’s been a very long and continuing journey of recovery since those dark days but I am happy to be progressing and feeling stronger and happier. Although times were tough, I managed to push through it and I actually took the right steps to make things better for me by transferring to a university in my hometown and got to complete my degree, eventually earning a 2:1 and winning a student of the year award for my course. Woo go me!

And that’s really what this story is about is to just say, it’s okay and it can get better even at the lowest of points. I never thought I could get through what happened but here I am 7/8 years later, a homeowner and a fully fledged adult!!

First year can be fantastic and exciting and I certainly did have positives during some parts and lots of fun but it is also an overwhelming time and a lot to take on. I think it’s just important to keep an open mind in that good and bad days can happen whilst you’re embarking on your uni journey and if it’s truly not for you then that’s fine but sometimes with a little faith and willpower, you’d be amazed at what you can go on to achieve!

My name is Meg. I am 25 and live in the beautiful Cardiff Bay. I work in events/venue management for a University and am a part time secret singer and music lover. Concerts and musical theatre are my thing and I also enjoy blogging about my life and mental health advocacy. You can check out more of my music stuff on my youtube (www.youtube.com/mwigleysongs) or my blog at https://meganwigley.wordpress.com/.

For more information or support visit: Starting Uni 

'I am using my voice to make a difference'

In this blog, Hanne describes how she uses her voice, and shares tips for others.

-Hanne

I am using my voice to speak out and break the stigma around mental health issues. I am using my voice to discuss eating disorders, depression and anxiety. I am using my voice to make a difference.

Eating disorders, depression and anxiety are all issues that I, myself, have struggled with, bringing them close to my heart. I understand their severity, but I also realise that there is a light at the end of the tunnel. This is something I am passionate to share.

Initially, speaking up felt uncomfortable. What would people think of me? Would I be seen as strange, and would I be ostracised? I hid my struggles from everyone, including some of my closest friends. I felt ashamed and didn’t want anyone to know about my problems. I didn’t want to be perceived as weak. However, as time passed, I started to question these ingrained beliefs. Why would disclosing my struggles be weak? Wasn’t it an indication of strength? Gradually, I became less averse to sharing my past. After all, it is from my experiences that I have grown.

It is around this time, in 2015, that I published my first novel, followed by a second in 2017. In my books, I talked about my struggles with anorexia through the eyes of the protagonist, Christina. Whenever people asked me how much of myself could be found in the protagonist, I laughed it off and said that the work was just fiction… well, with a lot of my experiences incorporated into it.

Initially, writing had been a way for me to deal with my struggles and to gain a better full-picture view of my situation. However, once the first book was published, it became a means to break taboos. Once the prying questions streamed in, however, I reverted back to my hiding self, yet I realised that that was exactly what I was trying to overcome. Mental health problems are nothing to be ashamed of, and if people show an interest, all the better! From my own experiences, I was able to share so much!

Hence, when I started a YouTube channel shortly after the release of my debut novel, that is exactly what I did: share my experiences. I shared my experiences, as well as the tips and tricks that had helped me navigate my mental health journey. My creative self-expression was no longer just a way to write things off and help myself, but it now also became a way to help others. What I discovered was that the response was largely positive. People were relieved to hear that they were not alone in their struggles. This, in turn, provided me with all the incentive I needed: if I could help or inspire even a single person by using my own voice, it would have been worthwhile.

Now, my channel has been running for four years. Its subscriber count passed hundreds and then thousands of followers. I get messages daily with questions and support. I know I am making a difference. Being able to make this difference by using my voice is the most rewarding thing I have ever done.

For this reason, I urge you to open up too. I know how easy it is to say you’re fine, and to hide behind your smile. But speaking up can be liberating. Speaking up can raise awareness. And speaking up can help others.

The first step to opening up is being open to yourself. Start a journal. Pen down your thoughts, your worries, and your ideas. Be honest with yourself. Learn to understand yourself.

Once you understand yourself, you can make yourself understood to others. Realise that mental health struggles are nothing to be ashamed of and allow this knowledge to generate conversation about these struggles. If anyone asks you how you are doing, dare to tell them you are not fine. Dare to tell them what is really going on inside your head. Moreover, as you become more comfortable with your own feelings and with sharing them, maybe you, too, will get the wild idea to start a blog or a YouTube channel. Maybe you’ll publish your own books. Go for it, and don’t second-guess yourself. One thing is certain: you can make a difference. And that is an incredible thing.

Hanne Arts is a twenty-two-year old student, YouTuber and author. She currently lives in the UK, but has previously lived in Slovakia, Belgium, Holland, and Hungary. Being passionate about breaking the stigma, she openly shares her own experiences suffering from depression and an eating disorder.

How to tackle perfectionism when you’re studying abroad

Charlotte shares experience and three tips for managing perfectionism whilst studying abroad. 

- Charlotte

For anyone prone to suffering from perfectionism, life at university can be a little overwhelming sometimes. Universities can provide the optimal conditions for perfectionism to thrive; whether in formal exams, essays or sports fixtures, we are constantly measured, evaluated and compared against one another. Of course, striving to do well and desiring self-improvement can be great attributes to have, yet it is important to manage these thoughts for the sake of your mental-wellbeing.

As a Modern Languages student, I found that the negative effects of a perfectionist mindset were compounded when studying overseas for my Year Abroad. This was fuelled primarily by my own expectation that my time abroad would be crucial in the journey to becoming proficient in two foreign languages. Indeed, social media also plays a role in fuelling perfectionism. Scrolling through images of other students studying abroad and perceiving that they are travelling around their country more than you, or befriending more native students than you, can induce the feeling that you are somehow underachieving. 

Am I speaking enough French every day? Have I made enough Italian friends? Am I actually making the most of living abroad? Will everyone else return from their Year Abroad more fluent than me? These were all questions I would constantly ask myself. When you are prone to setting yourself to high standards, you can begin to believe that good enough is not enough; regardless of how much French or Italian I spoke, read or listened to in a particular day, I was aware that I could be speaking, reading or listening to even more. This is a dangerous mindset; it leads to an endless cycle of over-striving and self-disappointment, where you constantly feel as though you are failing to meet your own expectations.

However, there is hope! It is possible to tackle this troublesome perfectionist outlook – this is something I know from personal experience. By implementing these three small changes to my daily routine and attitude, I now manage my perfectionist tendencies much better and, perhaps ironically, I do now feel as though I am making the most out of my time abroad.

1. Focus on each day as it comes and less so on the long term

Try to focus on your plans for each particular day, rather than letting the long-term goals consume your thoughts. Setting one or two specific goals for each day will not only allow you to feel a sense of accomplishment, but also you will feel less disheartened about where you stand in achieving your long-term aims. 

2. Plan one trip away each month

Of course, you want to make the most of your time studying abroad, so try to book a trip away every month or so to somewhere new – even if it is just a day trip to a nearby city. This will give you something to look forward to on those days when perhaps you’re not feeling so great and will also remind you that you are making time to explore wherever you’re living. A change of scenery is very often a good shout for when you’re feeling a little overwhelmed with your university workload; keeping an eye on the latest travel advice will also keep your mind at ease.

3. Stay in regular contact with friends and family

Loneliness intensifies stress levels, so keeping in regular contact with your friends and family at home should not be underestimated. A FaceTime with your best friend, or quick call with your parents will remind you how great you already are.  It’s very likely that they think that the very essence of what you’re doing is really impressive; you should already be proud of yourself for the very fact that you’re living abroad, in a different culture, and speaking a foreign language. 

To quote an Italian proverb, ‘Le meglio è l'inimico del bene’ - ‘Perfection is the enemy of good’. Making the leap and heading off to study abroad is truly an amazing accomplishment in itself. If you can take a step back and recognise that what you’re doing right now is good enough, you will enjoy your time abroad so much more. With my advice and the vast array of information available from the Foreign and Commonwealth Office’s Travel Aware website, your Year Abroad will be as stress-free as possible.

For further information, advice and resources on looking after your wellbeing during a year abroad, click here. 

Hey, I'm Charlotte and I'm a third-year student at University College London. I'm writing for Student Minds to open up the conversation and raise awareness about mental health. 

Medical Student Mental Health

Laura writes about the importance of protecting your wellbeing as a medical student.

- Laura

Research carried out by the BMA has shown that around a third of medical students are suffering from depression and around 1 in 10 experience suicidal thoughts. I am Laura; I am currently resitting my 4^th year of medicine at The University of Nottingham. I failed last year due to poor mental health. Here’s a brief summary of my experience of mental health in medical school, then I will be exploring why medical students (and therefore also doctors) are at such high risk.

My first 3 years of medical school were a continuous cycle of minor episodes of anxiety and depression combined with poor coping mechanisms. It went almost completely unnoticed by myself and everyone else because it was pretty much the norm. I would feel stressed constantly about workload, fitting in hobbies and social life and constantly feeling inadequate compared to my peers. This stress would build up and then around exam time come to a head. By the time it got to exams it was crossing over from stress to anxiety – the physical symptoms were there, I was struggling to sleep and could not switch my mind off from the constant whirring. I wasn’t just worrying about exams anymore; my mind was flying all over the place worrying about all kinds of things. Then after exams, I would go out and get hammered, and for the next month or so I would feel exhausted, empty, hollow. I would withdraw, struggle to motivate myself for anything and lose enjoyment for life. I didn’t know it at the time but I was depressed. It would clear and the cycle would start again.

I went into 4^th year tired already, 2 weeks off after the rollercoaster that was 3^rd year was not enough. I went in already having given in to failing. I had heard about the 20% fail rate and was already convinced it was going to be me. Having not enjoyed my first experience of clinical placements and constantly doubted if medicine was really for me, I made a pact with myself. If I didn’t enjoy my first placement of 4^th year, paediatrics, something I had always wanted to do, I planned to drop out and do postgrad teacher training. But I loved paediatrics, the supportive team atmosphere, working with kids, the positivity of it all and I decided to stick it out. Day in day out of 4^th year I enjoyed the placements but they were only a small part of it all.

Something I absolutely loved at uni and got me through some tough times was sport. In 3^rd and 4^th year I was on the uni cycling team and enjoyed training every day as an escape and the successes of racing. But in 4^th year, my attitude switched. I became obsessed with training. I really struggled to fit it around studies but forced myself to. What used to be an escape from stress became an additional stressor.

My performance on the bike suffered as my mental health started declining. I was behind on my studies. This was something I always found throughout medical school – the feeling of never being on top of studies, always somehow being a step behind was something I was very familiar with. But this time I was more than a step behind. I felt completely out of control. I tried to plan an intense schedule to fit in studies and training but it was too much. From February onwards, I was just studying and training day in day out. I didn’t really see my friends nor do anything else. I wasn’t enjoying life and felt constantly on edge.

Exams came round quickly. I felt unprepared and overwhelmed. In our OSCEs (practical exams, 10 minute stations with a simulated patient and examiner, no hiding) I panicked and messed up on things I should have been able to do. I finished my 2^nd OCSE and spent half an hour crying on my own. Picking myself back up to revise for our written knowledge exams was hard. But I did it and somehow passed those.

I got the results on holiday in New York. Having got my hopes up slightly that I may have scraped through, seeing the fail highlighted in the email was crushing. 2 weeks later and my mental health was in a bad way for the resits. It had gotten to the point where the achievement was getting through the exams without breaking down into tears.

After finding out I had failed, I then had a week to make the decision whether to retake the year or take a year out and sit the exams again after a year. I decided to retake the year and I’m glad I did but coming back was really hard.  I felt super anxious and upset on that first day but was grateful to have supportive housemates, family and everyone was really friendly and supportive.

I am now in recovery. I take antidepressants every day, I received CBT and have a more balanced life now. I still cycle but I am less obsessed (not perfect by any means), I make time to see my friends, I talk about things and I know the warning signs and when I need to slow down and take a step back to preserve my mental health.

So Why Is It That Medical Students Are Struggling?

The course. It’s always a joke at uni that if you complain about your course being difficult, a medical student will pipe up that theirs is harder. It’s a stereotype that I have to say I agree with. At Nottingham our first 2.5 years are squeezing in a 3 year degree. We learn the anatomy, physiology etc of the whole body and have to write a dissertation in that time. We have to learn a lot independently and are constantly pitted against each other. Whether it’s answering the quiz questions in anatomy or getting an email at the end of the year with our ranking against the whole year, there’s underlying tones of competition when we should all be supporting each other – as long as we pass we will all be doctors.

The clinical placement hits and suddenly you’re in placement 9-5 (or longer) every day at the same time as having to learn 1000s of objectives independently and somehow keep up some sort of life outside medicine. You encounter all sorts of problems unique to our course. How do I get through Burns theatre without fainting? How do I deal with my first death? Will I ever get a cannula in? Why is life so unfair? Day in day out you see life changing things; people who are suicidal, people with terminal cancer diagnoses, people who’ve had a hard lot in life, the list could go on. You are told to be a doctor you need to be empathetic but there is also such thing as too much empathy. The other day, after seeing a woman have a miscarriage I said that I probably have too many emotions to be a doctor! I was devastated for her and could not stop thinking about it for the rest of the day.

The type of person who does medicine. We are all high achievers, perfectionists, ambitious people. We don’t just want to excel at our course but we also want to play sport at a high level, or do extra research, or volunteer with homeless people. Medical students are some of the busiest people at university yet we also have the most contact hours. This perfectionism and ambition is good but it can lead to burn out. Trying to do sport at a high level alongside placement can really take its toll physically and mentally and due to the hard working and perfectionism it’s so easy to overtrain. The type of people we are means that if we’re not excelling we are exceptionally hard on ourselves. Self-doubt can creep in all too easily. Perfectionism and being a high achiever is a huge risk factor for eating disorder and other mental health problems.

We make the decision to do medicine at a really young age. I was 14 when I first said I wanted to be a doctor. At that age you don’t fully appreciate the sacrifices it involves and that it is frankly a lifestyle rather than a career. In 3^rd year you see friends graduating, getting jobs in London. These jobs are 9-5 Monday to Friday, pay better than doctors, give lots of holiday and mean living a balanced life is easy. At that point you have 2 years (or more!) left of medical school then foundation years then a minimum of 3 more years training. You face years of night shifts, exams, overtime and having to jump through lots of hoops. Everyone at medical school and beyond has the creeping doubts: “is it all really worth it?” we ask ourselves. Fear of dropping out and failure means people soldier on despite being convinced it’s not actually for them. Family pressures, coming from a family of doctors, is another thing people face.

When people are struggling with their mental health at medical school they are scared to speak up. They think they’ll be dismissed as being “just stressed” the same as everyone else. They fear the dreaded “you chose to do it”. They are scared to seek help from the medical school for fear of repercussions on continuing their degree or on their future careers. “Fitness to practice” is held over our heads like a threat. The idea that we need to be perfect professional mini doctors all the time. Fear culture.

What Can We Do?

Medical students need support. Because of long hours on placements, residential placements etc support needs to be offered out of hours, and over the phone or internet. People need to understand the toll it takes on everyone, even those without mental health difficulties. Words of kindness, support and understanding go a long way.

You can information and advice on looking after your wellbeing here 

My name's Laura, I’m a 4th year medical student, hoping to eventually become a children’s psychiatrist. Outside of med school I’m very keen on sports - triathlon, cycling and climbing mainly. I am really excited to be a student minds press ambassador this year to help share my story and raise awareness of the struggles students are facing.

For more support:

Support offered GMC

Doctor's Support Network

Overcoming the stigmas associated with invisible disabilities

Niraj writes about the importance of recognising all disabilities. 

Many people could assume when hearing the word disability is that it refers to someone on a wheelchair, or someone that is blind. However, something that isn’t often talked about enough is invisible disabilities. “Invisible disabilities” is an umbrella term that is used to describe a wide range of disabilities that aren’t immediately visible. They are the same as any other disability in that it creates difficulties for the person that has it. However, as they aren’t visibly apparent, it can be hard for others to understand the difficulties that someone with an invisible disability can face. This article discusses invisible disabilities in more detail, the impact it has on the people that have them, and the stigma that is associated with this type of disability.

Many invisible disabilities affect people on a daily basis. For example, chronic fatigue syndrome causes persistent tiredness and fatigue, and generalized anxiety disorder can mean that a person finds it hard to concentrate in even the most basic of tasks. Other invisible disabilities include sleeping disorders and epilepsy. It is clear that all of these provide several challenges to the person that has them, however these challenges sometimes aren’t seen by other people. For example, someone with generalized anxiety disorder may find it hard to go to sleep and have constant headaches on a daily basis but they may appear completely fine whenever you see them. It is worth noting that although people with invisible disabilities struggle differently to those with physical disabilities, these struggles can still take a toll on their mental health and psychological wellbeing.

Unfortunately, a lot of stigma is associated with invisible disabilities. Why is this? One reason, and arguably the reason that we need to be aware about is the non-visible nature of these disabilities. Living with an invisible disability means that you can appear fine on the outside, so people make the misguided assumption that if the disability cannot be seen, then it shouldn’t be taken seriously. This is why some people don’t tell others about their invisible disability due to fear that their disability may be seen as invalid and that they are just faking everything. Furthermore, what complicates things further is that some invisible disabilities can vary in severity. A good example would be someone with a mental health condition. Someone with a mental health condition can have weeks where things go perfectly fine, as well as weeks where every day is a struggle, and other people can struggle to understand why every day is so different.  Unfortunately, discrimination against people with an invisible disability can sometimes happen in the workplace. Employers are usually comfortable with accommodating employees with visible disabilities as these are disabilities that can be seen, however the same is not always true for employees with invisible disabilities.

We need to ask the question, how can we raise awareness and be more understanding of invisible disabilities in particular? First of all, it is crucial to realise that it is quite common and that it spans a wide range of symptoms. As some people with invisible disabilities don’t open up about their disability, it is easy to think that invisible disabilities are rare, whereas that is not the case. However, the thing in which I think is the most important to understand is that invisible disabilities are disabilities in their own right and should be treated as such. Invisible disabilities shouldn’t be seen differently to visible disabilities just because one can be seen and one can’t, as either way, it causes difficulties to the person that has it. If an employer or a university department can make reasonable adjustments for people with visible disabilities, then they should definitely be able to do the same for people with invisible disabilities.

If you are someone that currently has an invisible disability of any sort then it is not something to be ashamed about and it certainly does not make you any less of a person. It cannot be underestimated that students with invisible disabilities have gained valuable skills such as adaptability and resilience by being able to not give up despite the limitations that they may face, and that is something that is highly commendable.

Despite the stigma that may come with invisible disabilities, there are still several methods of support that are available to university students for a wide range of invisible disabilities, and getting in contact with the Disability Services department at your university can potentially be very useful. Moreover, being able to share and open up about your experiences with an invisible disability can go a long way in educating others and overcoming the stereotype that currently exists in society. It is paramount that we move beyond the stigma that currently exists, and not make judgements about someone purely from what you see on the outside.

Hi, I'm Niraj! I am a third year student from the University of Warwick studying Maths, Operational Research, Statistics and Economics. Having suffered from anxiety issues whilst at university, I know about the various mental health issues that university students face, and how tough it can be. I therefore want to raise awareness on different aspects of mental health and well being, and help as many people as I can by sharing my own experiences.

For more support visit here.

5 reasons I am Using My Voice

Rosie shares 5 reasons why she is using her voice this University Mental Health Day.

- Rosie Steele

1. To highlight what is great at my university.

My university offers great Wellbeing services from drop-in counselling to mindfulness sessions, presentation anxiety courses and the always loved therapy dogs. However, so many students are not aware of what is on offer or do not know where to look for the help they may need. My aim for this University Mental Health Day is to Use My Voice to highlight the help on offer, how it can be accessed and why it is important that as a university community we celebrate what is offered. With a third of students reporting psychological distress (Berwick, 2008) greater visibility of the services will help to cement LJMU as a university that centres wellbeing providing students with the potential to take agency over their own wellbeing whilst at the university. 

2. But also, what needs to be improved on.

Real change comes when we collectively use our voices to create change. From listening to other students in my role as a student campaigns group leader, certain things crop up time and time again including more accessible services across the whole campus and more personal contact with university staff. So, when the bad times do come they feel confident to reach out. Unfortunately, I cannot achieve this alone but through using my voice I can attend university-wide wellbeing meetings and take the student voice with me, re-telling the stories I am told at society meetings to ensure I am using my voice for good, involving the whole student community.

3. To show that I am always willing to listen.

For me, using my own voice to speak up about student mental health is only one part of a double-sided coin. This past year I have really come to learn that because I am now comfortable in talking about my mental health does not mean everybody is or that they feel they have somebody to open up to. This University Mental Health Day I want to Use My Voice to show I am always willing to listen and the importance of listening when individuals find the confidence to open up.

When I opened up to a new housemate in my third year about my mental health after a particularly bad panic attack, she made the effort to ask me how I was every single day, and we would talk in our tiny kitchen whilst we ate. I don’t think she realised how much those three little words, how are you, helped me tackle the murky waters of the third year or how her voice helped me. Due to how the voices of others have helped me, I want to make sure I am that person to other students and continue to provide a safe space for open conversation in our campaign group meetings.


4. To show other students that it is okay to need help.

Throughout my undergraduate degree I had the opinion that it was not okay to be struggling mentally, especially with the workload, or with anxiety around achieving certain grades as I did not see these problems that would be taken seriously and I had chosen to be there. The student stereotype is so focused on a particular version of student life which usually involves going out and having the best three years of your life. This is not the case for everybody, but can often look this way. When I started talking I started to hear stories similar to my own, of going home at weekends and intense loneliness when I was so certain nobody else was feeling like I was.

I will Use My Voice on the 7th of March and beyond to show that there is not one cookie cutter student, we are all different and all react differently to the pressures that come with being a student, and that is okay. No problem is too trivial and it is always okay to ask for help when it is needed, and that help should always be received.

5. To encourage others to use their voice

It can be very easy for someone like me who runs a campaigns group and both blogs and speaks about my own mental health very openly to talk about how easy it is to use your voice or even to start the conversation to ask for help at the university.

However, I understand that is not always the case, as I too was once extremely scared of the reaction I would receive and would it affect how I was treated? Asking for help at university is the hardest thing I have ever done, as I was extreme distress when I finally asked for help.

Now I will always encourage people to use their voice in small ways. To ask for help when it is needed, to have the courage to tell a lecturer you are struggling or to open up with a friend for the first time.

Through using my voice, I hope to share with my fellow students that conversations do not need to be big, or at a university-wide level, or even happening every single day but they do need to be happening, for ourselves and to inspire change. Find out how you can use your voice.

Hi, I am Rosie is a MA Mass Communications student from Liverpool John Moores and am president of LJMU Student Minds campaign group. 

I use my voice to promote change around student mental health

Michael shares the three main reasons why he uses his voice and why you should too.

- Michael Priestly

Over the last couple of years I have used my voice to promote change around student mental health. In particular, I have been involved with various mental health campaigns and written blog posts for Student Minds Blog. This University Mental Health Day I am using my voice loudly and proudly, even speaking at two mental health events at my University. 

There are three main reasons why I choose to use my voice, and, I believe, you should too:

First, to help others. I aim to use my voice as a positive and empowering step to helping and supporting others. I hope that, by using my voice, I can help students that might be struggling to feel less alone, raise awareness of the support available, and encourage help-seeking behaviours so that everyone feels able and comfortable to speak up and ask for help when they need to. I fundamentally believe that we can all help each other out by sharing experiences, strategies and advice for managing certain challenges and staying mentally healthy at university. Reading the Student Minds' Blog and hearing others’ tips for managing some of the stress of university life has really helped me and my wellbeing, and I hope that by using my voice I might offer the same to other students.

Second, to help me. As someone who for a long time found it very difficult to talk about my own mental health or recognise and accept when I needed support, the journey to using my voice has helped me to make sense of and learn from my experiences. By using my voice, I have developed my own self-understanding and self-confidence, helping me on my journey to self-acceptance and better mental wellbeing. Not only this, but it has helped me to become more self-aware of the signs that I might be struggling, and more comfortable to speak up and ask for help when I need it. For me, it can feel both empowering and rewarding to tell your own story in your own voice!

Third, to promote change. By using our collective voices, I believe that together we can change the state of student mental health. For me this is change both at an individual level, in terms of raising awareness and understanding, and improving mental health literacy so that everyone feels able to use their voice to ask for help and support when they need it. Speaking up can also help to challenge the stigma and address some of the misunderstandings around mental health difficulties. In addition, I believe that by listening to the voices and experiences of everyone, this can help to identify and promote positive structural changes for student mental health and wellbeing. This could be changes to mentally unhealthy social and education policies, practices and structures, and/or improvements to the support available to students.

It took me a long time to feel comfortable using my voice. I didn’t know what to say or how to say it, and I was scared of saying the ‘wrong thing’ and what other people would think of me if I did. Since using my voice though, I have received nothing but love and support - even when I really did not expect to!

We all have mental health, we all have a voice and we all have stories to share. So how will you use your voice and what will using your voice mean for you this University Mental Health Day? Find our how you can get involved.

Hi, I'm Michael. I'm a postgraduate student at Durham. I want to write for Student Minds to share my own experiences of depression and anxiety and tackle the stigma around mental health.

We are using our voices to make student mental health less of a taboo

Aneeska shares the power of using your voice and the activities happening at University of York Student Minds.

- Aneeska Sohal 

University of York Student Minds are using our voices with the hope of making student mental health less of a taboo, and mobilising the various university forces to do so.

This term we have undertaken a variety of campaigns and events to achieve this. In January, we teamed up with the University of York Students Union (YUSU) for ‘Keep your Cool’ week. The week takes place during the exam and deadline spell, and our mission was to use our voices to help the students around us get through this stressful time. The York Student Minds committee and our volunteer group worked together and wrote out personal, positive post-it note messages. These included tips on taking a break during the busyness of working, including relaxing places on campus to go to, as well self-care advice – such as taking out time for yourself and going for a walk or catching up with friends. We then scattered these notelets around the library, and it was great to see the reaction to these! Students tagged us on social media thanking us for the notes they had received, and it was great to be able to brighten up a fellow student’s day! We were able to use our voices to relax and support the university community around us.

Due to the success of the work carried out we were approached with a podcast opportunity by a fellow student, Danny Bowman - the Head of Campaigns at the think tank Parliament Street. As the President of University of York Student Minds, I chatted to Danny about the challenges of university life, and the work we are undertaking to help students work through these difficulties. The podcast was included on the Parliament Street website, and it was great to have an opportunity to use my voice to talk about the work we are doing to a wide group of listeners. The link for the podcast can be found here.

Later in the term, the committee ran a ‘Here to Listen’ event. Students from across the university community studying different subjects came along, as well students who are involved in other mental health groups on campus, including University of York Mental Health Awareness Society. The aim of the event was to use the voices of students from different pockets of university life to gain feedback on the mental health support at the University of York. Some of the points of discussion included; the strengths and weaknesses of the support offered from different subject departments, as well as the GP services. We are now taking this feedback, and using our voices to talk to the necessary departments and support services, in the hope of making changes at a grassroots level.

Recently, the University of York Student Minds branch collaborated with the university’s Literature Society. At the event ‘The Power of Words’, we invited students to come along and use their voices to discuss works which have helped with their mental health. The committee scribed the titles of these works as we went along– which ranged from poetry anthologies, self-help books to novels – and soon we will be publishing this extensive list on our social media platforms. We hope these works will be able to help other students too!

It has been great to use our voices in various ways this term, and we look forward to continuing with this momentum in the summer term! Find out how you can campaign and use your voice today!

Hello, I am Aneeska and I am President of the University of York Student Minds. You can find out more about our work here. 

Managing Your Mental Health Abroad

Emily shares experiences, advice and tips on looking after your mental health whilst abroad.

- Emily Maybanks

Whether it’s going on a year or a semester abroad as part of your degree course, or moving abroad after graduating from University, there are several things that can impact on your mental health whilst abroad. There are also things that you can do to maintain and manage your mental health whilst you are abroad. 

I recently moved abroad to the very cold city of Hohhot in China’s Inner Mongolia to take up a position as an English Teacher with Education First (EF). Since moving here, I have experienced challenges for my mental health, but I have also started to learn some strategies to cope with tougher days. 

Jet Lag 

Before moving to Hohhot, jet lag was something I had never experienced. In the first few days, I was so jet lagged and it seriously impacted on my mental health because my sleeping pattern had been completely thrown off course and I was feeling emotional and drained every day, whilst also trying to take in a new environment and lots of information at work. By the end of my first week, I was so exhausted and I was ill. What I took away from this was that I should have asked for more time to rest after the long journey. 

Culture Shock and Homesickness

Whether you move to somewhere in Europe, America or somewhere like Asia, culture shock is a thing! (The biggest culture shock I had in my first few hours in China was the toilet being a hole in the floor). With culture shock, it’s important to give yourself time to become acclimatised with your new country’s culture and way of life. Sometimes, culture shock can make you feel very homesick – which is a normal part of moving abroad – but you can always find some things which are very similar to back home. Also, pack things like home comforts in your luggage. I really wish that I’d packed some Crème Eggs… 

Try New Things and Explore

One way to maintain mental health and alleviate homesickness (which is completely natural and normal), is to get out and try new things in your new city. Go to a restaurant and eat some new food, or just go for a walk around. You’ll find that there’s so much to see and do. 

Reward Yourself 

Moving abroad is a big deal for anyone. Moving abroad with a mental health difficulty is an even bigger deal! Things which seem quite simple and normal back home such as going to the supermarket or getting a taxi are much more difficult and anxiety-inducing when you’re in a new place. Telling yourself stuff like “good job” when you do something difficult is important! 

Maintain Contact with Family and Friends at Home 

Moving abroad means leaving behind lots of people you love dearly. However, nowadays, social media, phones and apps like Skype and FaceTime make it a lot easier to keep in touch with your friends and family back at home. It is vital to maintain your support network at home so you can speak to them when you need to. Personally, I think I speak to my Mum more now I’ve moved to China that I did when I was living at home. 

Make New Friends 

This might seem like a contrast to my previous point, but meeting new people and making friends in your new country is equally, if not more, important that keeping in touch with friends and family at home. If you’re studying abroad, try joining a society or a club. When I studied abroad in Geneva for my year abroad, I joined a creative writing club which was a good way to meet people with the same interest as me. In China, it has been easier to make new friends as I work with lots of people. However, I do know that it is not always easy to make new friends when you move abroad. As long as you try, that’s what counts! 

Keep Up with Hobbies or Try Doing Something New

One of my passions is writing and I’ve been able to write a lot since arriving in China which has helped me by doing something I love, as well as given me something to talk about to my new colleagues and friends. Moving abroad is also a great opportunity to take up something new. Try learning a new language, taking up a sport – anything! Having a hobby and something you enjoy is important in maintaining mental health and alleviating loneliness and isolation abroad. Use your new surroundings and city as a chance to get creative – maybe start a journal or a blog (this is also a great way to keep in touch with friends and family at home). 

There is No Shame in Asking for Help

This is something I have certainly learnt in the few weeks that I have been in China – that it is okay and there is certainly no shame in reaching out for help and support. I count myself incredibly fortunate that I have the most supportive group of colleagues and very understanding managers and there have already been a few times where I’ve had to ask for support – emotional, physical and even financial. It might feel embarrassing and hard to do, but you may be surprised just who might be able to completely empathise with how you feel and will support you. 

To sum up, moving abroad can affect your mental health in so many ways. It’s important to find strategies to enable you to cope, as well as to develop and maintain a strong support network. Most importantly, have as much fun as possible! 

For more information, advice and resources on looking after your wellbeing during your year abroad, click here. 

My name is Emily (Em). Last summer, I graduated from Swansea University with my BA degree in Modern Languages, Translation & Interpreting; I was also passionate about and dedicated to Swansea Student Media and the University students’ newspaper – Waterfront. At the beginning of 2019, I moved to Hohhot in Inner Mongolia in China to work as an English Teacher with Education First (EF). I blog for Student Minds because I experienced mental health issues as a student throughout my time at University and I also experience mental health difficulties now as a graduate; as well as other health issues, and I support friends who also have mental health difficulties. I am a passionate writer and writing has been important in my mental health experiences – both in helping me to explore and to cope with my own mental health and experiences, as well as sharing my story in order to help and inspire others.

How I Keep My Mind Happy on a Year Abroad

Abi shares what she found most important to keep herself happy on a year abroad.

- Abi 

In September, I moved to Italy for my Year Abroad. I have adventured around the country, made wonderful friends, and tried many new things – but it hasn’t been a walk in the park. Here is what I have learnt over the past few months about staying well abroad. 

Join Clubs:

I know my mind is happiest when it is kept busy, so joining societies was always going to be an integral part of staying well abroad. As soon as I arrived in Italy, I pushed myself outside of my comfort zone by joining an orchestra, a Christian Union and a youth volunteering group. Thanks to this, I’ve been able to settle into a routine and meet some friends who have helped make the tough times I’ve faced so far, a little less tough! So, it sounds obvious, but joining clubs is a really good way of seeing your Year Abroad location as ‘home’ rather than just a place you’re passing through.

Tick things off a bucket list:

The prospect of Year Abroad seemed so unknown compared to routinely university life in England, but I figured that gave me a blank slate to work with. Back in August, I decided to make myself two bucket lists to ensure I make the most out of my year. The first was for all the places I want to travel to and experiences I want to live. The second was for ways in which I want to push myself out of my comfort zone in order to grow mentally throughout the year. This includes things like asking a question in a lecture and speaking on the phone in Italian. The satisfaction I get from ticking things off this bucket list is enough to help me keep striving through the year towards my next goal.

Put Down Your Phone:

Keeping things in perspective is crucial for my mental state. Everyone has their highs and lows but, surprisingly or not, it’s usually only the best parts that are shared on Instagram and Facebook. I deleted the majority of my social media apps so that I stop comparing my seemingly average Year Abroad experience to those of other people, and start appreciating it for what it is. So, take some advice from a fellow Year Abroad student who is living their fair share of struggles away from home: limit time spent on social media and take what you do see published with a pinch of salt.

Keep a ‘Positive Diary’:

Like a lot of people, I tend to dwell on my faults and failures much more than on my successes. And, unfortunately for me, the dreaded language and cultural barriers mean that mistakes are part and parcel of living in a foreign country. So, at the end of every day, I write down a few things I can be proud of or happy about. This helps me to remember how much I am gaining from the experience and is also a great way of keeping a record of my everyday life which I know I’ll love looking back on in years to come. 

Scrapbook:

Sometimes we all need an escape. I’ve needed to use mine a lot since moving to Italy. Scrapbooking is one of my favourites. When things get a bit much, my go-to measure is to pop the kettle on, blast some Tom Odell, and do some mindful cutting and gluing. Looking at all the photos and scraps I’ve collected from around Italy reminds me of how much I’ve accomplished since arriving here, and how worth the efforts and tears my Year Abroad is after all. It makes me proud to be able to say that I’ve left my comfort zone far behind and managed something I didn’t think I was capable of.

Keep in contact with your home university:

And last but not least, remember that Universities have wellbeing services which can still offer you support whilst you’re abroad. It’s okay not to be okay, whether you’re in the UK, or further afield.

Hello! I am a third-year Modern Languages student at the University of Exeter. I wish to use what I've learnt from my mental health struggles to help other students, as well as to break down the stigma surrounding issues to make it easier for people to speak out and seek help.

Click here for more tips on a Year Abroad