5 Things To Do To Ease The Anxiety Of An Upcoming A-Level Results Day

Adam shares five tips for staying busy over the summer to reduce any anxiety about upcoming exam results. 

- Adam Jones

The summer of 2018 was very difficult for me. England’s success at the World Cup was one of the few highlights of the summer. Why was my summer difficult? I was waiting for my exam results all summer after finishing on the 18th of June. It wasn’t until the 16th of August that all the uncertainty was swept away, and that I was definitely going to university! Here’s five things you can do to keep yourself busy and reduce any anxiety about results during that time of uncertainty:

1. Spend time with your family and friends

During your hard revision amidst all your exams, you may not have spent as much time with your family and friends. As well as needing their support during the exam period, they could help you to cope with the anxiety of an upcoming results day. You may have the opportunity to go to events or go out with your family and friends, perhaps even going on holiday with them. If you don’t spend a lot of time with them at the moment, now could be a good time to start. They are there for you so you can share your worries with them. They’ll listen to you. Please don’t go through this worry alone, it will not do you any favours!

2. Find work experience in the summer

Spending too much time at home is something that will also not do you any favours. Currently, I’m doing an internship after finishing my first year at university. Not only is this stopping me from worrying about things that I would be if I was stuck at home, it’s also allowing me to gain experience for when I finish university. You should try and do the same when you finish your A-levels. This is something I regret not doing this time last year. An internship/work experience is one of those things that you can put on your CV.

3. Build up your portfolio

This is similar to the last point, but you can build your portfolio from home which may feel easier. Creating a website could be very useful as a portfolio. You could use this website to express yourself, show off some of your best work and display your passion for the theme you’ve chosen to base your portfolio around. From there, you can promote your work on social media. This work could be a useful asset to have in the future. The summer is only the start of this portfolio creation, you can add to this as you go through university.

4. Find alternative options

Don’t place your eggs all in one basket! Sometimes, things don’t exactly go to plan. This was like my AS level results day, when I performed very poorly and thought that I wouldn’t be able to get back in to sixth form. If you don’t at least research alternative options for if your Plan A doesn’t quite work out, you may worry about results day. Finding alternative apprenticeships and preparing for UCAS clearing might be a wise thing to do. This will not do any harm and only make it even more satisfying if everything goes to plan! I thought I would never get in to my first choice university but somehow, I did. There’s one lesson I learnt from that, something I would like to share with all of you: believe in yourself!

5. Always keep in mind that you can re-sit

If you do not get the results you were expecting, always remember that you can re-sit. The only reason I managed to get to university is because I decided to resit two of my AS level exams in my A-level exams year. These improved results helped push my overall grade up. 

If you’re worrying about possibly falling behind and being older than everyone when you get to university, don’t worry! On my course, most of the people are the year above me in school, whilst being in the same university year as me. This is because some people come from 3-year BTEC courses or have re-sat their A-levels. Re-sits could help you get to where you want to be, they certainly helped me! You may not need to re-sit, but remembering that it is an option could just help to ease some of the anxiety over results day.

You can find more information and advice about looking after your mental wellbeing here

Hello! My name is Adam. I study Journalism and Media Production (BA Hons) at the University for the Creative Arts in Farnham. Being a keen blogger and having several experiences during my academic studies, I hope that I can help people along the way whilst enjoying writing for you

5 Ways To Avoid Social Media Addiction

Adam shares five tips for reducing mentally unhealthy social media usage. 

- Adam Jones

More and more people are now using social media platforms. Social media can have both pros and cons, often depending on how you use it and the amount that you use it. Young people are increasingly using social media in mentally unhealthy ways, with some developing social media addictions. This can be a problem because, in excess, social media can lead to psychologically unhealthy thought patterns, whilst also being a challenging environment for people who are going through mental health problems. Even if you do have many followers, social media can sometimes feel a very lonely and isolating place, and encourage you to negatively compare yourself to others.

Here are five ways you can escape the jaws of a social media addiction.

1. Get In The Fresh Air

It can be easy to become attached to staying inside with phones, computers and games consoles at your fingertips. However, when was the last time you went out to get some fresh air? It can have numerous purposes, allowing you to clear your head when you need to and get away from social media. Exercise is also very important. A healthy body = a healthier mind. This is why going for a run or a walk, if you have the time and strength to do it, is so useful to have as part of your routine.

2. Utilise Screen Time

Apple have installed features within their iPhones to help people manage how long they spend on their phone. Users now can enable app limits and downtime so they can stay away from certain apps for a period of time. Whilst the prospect of not using certain apps for a period of time may not sound appealing, it could help you manage your social media use, whilst also helping you to be more productive, as you won’t constantly be receiving notifications.

Even if you don’t implement these restrictions, screen time reports are available within the iPhone settings app so that you can see how much time you spend on your phone, and on what apps. This can allow you to set targets in terms of reducing the amount of time you spend on your phone.

3. Call/Meet Friends Instead Of Messaging Them

It’s strange that even calling someone on your mobile phone seems to have become old-fashioned. It’s now far more common to text/message someone instead. Hearing someone’s voice is psychologically and emotionally important. It can help you get out of the habit of just messaging people, whilst preventing you from feeling isolated amidst the social media whirlwind. It’s even more beneficial if you meet your friends as well as calling them. Spending time with friends face to face is so important. No matter how you use social media, my advice would be to never lose that face to face contact with people.

4. Be More Productive

By spending less time on social media, you can also have more time to update your CV or build your professional profile to help enhance your career path. It’s essential that you get the balance between work and play right. Whilst you may want to work hard, ensure that you do use social media to your advantage. For example, you have the ability to promote your work on social media. This could help you change the way you use social media. 

5. If It’s Serious, Get Help

Gaming addictions are now recognised as a psychological problem. You may think that excessive use of social media is not necessarily an addiction. However, the problem may be more serious than you think. If you’re in doubt, speak to friends and family. It could also be a good idea to seek external advice, help and support from doctors, addiction specialists or counsellors if you feel like the problem is getting too much. Don’t be afraid to speak out about these things, people are here to help. 

Hello! My name is Adam. I study Journalism and Media Production (BA Hons) at the University for the Creative Arts in Farnham. Being a keen blogger and having several experiences during my academic studies, I hope that I can help people along the way whilst enjoying writing for you

My Life as a 'Student of Colour'

Nkasi shares her experiences of being a 'student of colour' and having depression, and shares some tips she’s learnt along the way.

- Nkasi Stoll

People would always say to me “university is the BEST years of your life!! You meet so many people and make lifelong friends and gain new experiences, and have so much fun!!!…”. Meanwhile I spent freshers’ week locked away in my room paralysed by anxiety, depression and suicidal thoughts. The first time I left my room was on day two and it took me hours to work up the courage. 

Once I was outside it didn’t get any better - I still felt trapped. This made every task … walking, cooking, cleaning, eating, listening, reading, writing … incredibly tiring. Nevertheless, in my second year I took on a job where I worked over 40 hours. I would wake up at 5am, go to work, go to lectures, go back to work, go clubbing, go to sleep for a couple of hours and wake up again at 5am to go back to work. I barely ate and barely slept. I didn't need the money; I needed to escape from depression and getting black out drunk was the only time I felt that I had peace. When it came to attending my lectures and seminars my thoughts came with me. It didn’t help that out of 200 people on my course there must have been about 4 other black students. I encountered varying degrees of racism on a day to day, from daily micro-aggressions, being called “exotic” (more often than I can count), to being told by a fellow student that I probably got into my course to meet a “race quota”. I struggled to find friends who I could be myself around. Not only did I feel I had to put on a mask to cover my mental illness, as a black woman from a single income family, I also had to find ways to make myself palatable and 'blend in' with the other students. It was mentally and physically exhausting. 

I came into university an A*/A student and by the end of the three years I felt exhausted and broken and just relieved to have graduated with a (very low) 2:1. During the two years after graduating university I continued to try and pretend that I was okay.

It wasn’t until my relationship with my boyfriend at the time broke down and I almost lost my job that I started to accept that I needed help. After 10 years of struggling alone I got the support, help, and love I needed. Two years after my undergraduate degree I graduated from my master’s degree with a high 1st. Fast forward another two years and I have received a full scholarship to study a PhD looking into the ethnic differences in student mental health.

The more open I became about my depression and anxiety, the more I learnt that my journey is not uncommon. University can be an extremely difficult and traumatic time for many of us and there is no reason why we should have to struggle alone. 

4 things I wish I could tell myself during freshers’ week: 

1. University will NOT necessarily be the best three years of your life, and that’s okay. Life exists outside of university. 

2. Find an academic mentor who looks like you and can understand you. You can learn a lot and get help in dealing with personal and academic issues.

3. You deserve to get help. Talk to a friend, family member, university counsellor and say the words “I am really struggling, I need help please”. Life will get better. 

4. Find a community. If one does not exist, create one.

You can find more support here

Hi! i’m Nkasi. I start my PhD soon at King’s College London, looking at ethnic differences in the mental health of university students. I experienced mental illness during my undergraduate and master’s degree and currently struggle with depression, anxiety, and pre-menstrual dysphoric disorder. I am passionate about bringing people like me together to share our experiences and help cope  with university life which is why I have set up a project called ‘The Student of Colour Collective’ which will officially launch in September 2019.

Ultimate Anxiety: A Job Interview

Adam shares four coping strategies for managing anxiety when going for a job interview. 

- Adam Jones

The thought of a job interview is stressful for anyone – let alone people who suffer with very high anxiety. As a person who both experiences anxiety and recently went to an internship interview, I would like to share some advice for those who may be in similar circumstances. Here are four tips to help control your nerves before and during a job interview:

1. Be Yourself

Firstly, it’s so important to be yourself, despite what tips you are given for job interviews about being confident etc. If you be yourself, it will do both parties a favour because both you and the employer will know if you’re suited to the job or not. There’s no point having a job you’re not suited to, that is likely to make you unhappy. Plus a degree of honesty is always appreciated by potential employers, it can help build a sense of trust between the interviewer and the interviewee. Express yourself, who you are, and what you have to offer.

2. No Pressure: Perseverance and Practice Make Perfect

You also need to remember that you have absolutely nothing to lose. If you come out of that interview and don’t end up getting the job, you haven’t lost anything. In fact, all interviews that you go to are beneficial regardless of the end result. You’ll learn things from every single one that you go to, which will allow you to practice your interview skills for when your next job opportunity comes up. However, if you do get the job, it’ll improve your confidence massively. Whether you get the job or not, keep your head up and keep going! You’ll reap the rewards of your perseverance and hard work in the end.

3. Make A Good Impression

One way of making a good impression and boosting your chances of getting a job is to dress as smart as possible for the interview. That’s why I always go in a suit and tie, no matter what job/internship I’m going for. Not only can dressing up improve your chances of getting the job because of your smart physical appearance, it can help mentally too. It can make you feel a lot more confident going into the interview knowing that you look professional. The journey to your interview can be very nerve racking, so being able to look smart and feel self-confident can be very useful. Bear in mind as well that the interviewer is often trying to impress you too, they could also be nervous meeting a new person.

4. Be Prepared

Another thing that can be useful for the journey to your interview is creating a contingency plan. Sometimes, things don’t exactly go to plan in terms of travel; trains can be unreliable, buses can break down and so can your own car. Having a backup plan with alternative routes of transport is so important when going to an interview, that you’re expected to turn up to on time. Lateness can make a bad impression on your interviewer. To prevent any panic, have a plan. Panicking just before your interview won’t do you any favours!

It can also be good to carry notes of information on the company you’re applying to. Having them on you is a good tool to show why you’re a suitable candidate for the job. It will also show the interviewer how much you want the job, which could be the difference between them choosing you for the job as opposed to an alternative candidate.

What you do before the interview to prepare is just as important as the actual interview itself. This includes both eating and sleeping as well. Whilst you should sleep as much as you can before a big interview, eat the amount of food which YOU are comfortable with. There’s no point in eating a lot of food if you don’t feel well after. Not feeling well and having high anxiety is not a good mix! Preparation is key, do what you’re comfortable with and don’t let other people influence you. 

For any upcoming interviews you may have, good luck. You’ll smash it!

You can find more information and advice on anxiety here

Hello! My name is Adam. I study Journalism and Media Production (BA Hons) at the University for the Creative Arts in Farnham. Being a keen blogger and having several experiences during my academic studies, I hope that I can help people along the way whilst enjoying writing for you

Being Mindful of Mental Wellbeing

Michael shares four tips for minding and maintaining healthy mental wellbeing at university.

- Michael

There has been a sharp increase in the demand for on-campus counselling services, whilst suicide risk among students has increased since 2000. Undoubtedly, higher education can be a challenging environment for those that, like me, struggle with mentally ill health. However, I believe that one of the best ways that fellow students can help one another is to share their experiences. Here are four of the most important things to help me stay grounded, mindful, and maintain healthy mental wellbeing at university. 

1. Organisation & Discipline

Take practical steps to be more organised and disciplined. 

The only certainty in higher education is that you will be required to juggle a number of different projects, assessments, modules, and the like. Being disciplined with your time management is key. If you can ascertain what is expected of you, and you can envisage the steps needed to meet those expectations, then pre-emptively breaking up your study time at the start of the semester for each module, for instance, will help immensely. Using a calendar/diary/phone app to track/plan study/research sessions enabled me to visualise tasks and avoid several months of immense stress toward the end of the year. 

In a similar vein, I try and set aside as much time as possible for hobbies, socialising, and just being ‘away’ from my work. If you’re particularly vested in your degree sometimes it, and the stress that comes with it, can consume you. Taking time away allows you to come back to your work with a clear and revitalised mind.  

2. Focus On Sleep

Be mindful of your sleep.  

I frequently encounter problems with my sleep – the prime culprit being insomnia. Characterised by not being able to initiate or maintain long periods of healthy sleep, insomnia can make day-to-day tasks (not to mention, studying) seemingly impossible. There have been times in classes that I have phased through time, almost like I was never there. I then developed anxiety about not sleeping and missing more classes that, in turn, led to even less sleep because of worrying! 

Most students will experience late nights. Whether out at clubs, or studying long hours, sleep deprivation among students is common and not particularly problematic in small bouts. It does, though, become a serious problem when you are too tired to concentrate, too restless to read, or too disassociated to listen to your teacher. Regular sleepless nights quickly became normal for me, and increasingly problematic as my studies progressed. Particularly with intense stressful assessment periods approaching, sleep might seem like the enemy because you cannot study, revise, or research whilst you sleep. However quality sleep is very much your friend during such periods. Where possible, regular sleep/wake times will dramatically decrease your chances of feeling encumbered when you’re awake so that you can study more effectively. 

3. Realising When You Need Help

Try and establish a way of identifying when degree-related stress may develop into a mental illness. 

I have found that part of the difficulty in dealing with mental illness at university is the fact that degrees are exceptionally stressful processes. As a degree requires you to face increasingly difficult challenges, it is easy to become caught up trying to meet the growing demands for self-improvement. I’ve become mindful that it can sometimes be a fine line between experiencing a ‘normal’ level of stress, and developing a mental illness. The difference between a couple of sleepless nights awake researching, and actual sleep deprivation because of insomnia, can become blurred. The distinction between a lack of motivation caused by boredom, and the feeling of hopelessness caused by depression, seems slight. 

The key here is not to normalise debilitating levels of stress. Routinely set aside time for work, and set aside time for resting as part of a healthy work/life balance. Therefore, whilst I cannot measure stress like I might with a thermometer for a physical illness, trying to be self-aware of when routine breaks down, and when stress starts becoming ‘too much’, has been imperative. Further, being open about how I feel with family and friends acts as an additional protective support, because they are sometimes better placed to recognise when I am having difficulties, and can then help and advise accordingly.

4. Seek Help

Seek help if you need it. 

If your mental health begins to deteriorate and you feel as though you are struggling, consider seeking out medical help from your GP, your local mental health charity, online services, or your on-campus mental wellbeing team. Failing all of this – consider telling a member of staff at University whom you trust. Approach your mental illness with the same sincerity and seriousness that you would do with a physical illness. 

These tips all have one thing in common – they require some level of mindfulness. Whatever outlook you adopt during university, being mindful will, at the very least, ensure that your university experience is as smooth as possible. 

For more information and advice on looking after your mental wellbeing, click here. 

My name is Michael. I’m a postgraduate International Human Rights student at Birmingham City University, and will be commencing my doctoral studies in September. Having become personally aware of the mental difficulties that university life can bring, I am trying to become more active in bringing mental health issues to the forefront of discussion in higher education. 

Getting The Help You Need For Anxiety

Adam shares five tips for identifying and accessing support for anxiety

- Adam Jones

Anxiety is something that everyone feels at different points in their life. However, the severity of it can differ from person to person. Sometimes, you may have to make that step to get help for when it gets out of control. When that anxiety builds, everything can feel scary. Nothing is simple. However, you’re not alone; there’s more people than you think that are going through a similar situation right now. Don’t’ ever feel like you’re a burden on anyone else. Get the help you need.

Here are five ways that you can get help when going through a tough period with managing anxiety:

1. Talk to friends and family

When times get hard, it’s important to talk to the people closest to you; the people you can really trust. Whilst it can be hard to acknowledge that you do need help for anxiety, speaking to your friends and family sometimes, can help.

Although they may not be able to provide professional advice, the people closest to you will know you inside out, and will be able to give you advice and look out for you, seeing as you may either live with them or see them frequently. If they don’t know about how you are feeling, they won’t be able to help as much. Please do speak up about anxiety when you feel comfortable enough to do it!

2. Get the external help you need

If your anxiety is quite severe, it could also be wise to seek professional advice. Booking a doctor’s appointment would be the first step in doing that. They’ll have a good idea as to what could help depending on the type of anxiety you experience and the severity of it. From there, they may refer you on to services like counselling where you will have the chance to talk about how you’re coping and how you feel. These counsellors will be especially trained to support the anxiety you’re going through as well as providing possible solutions. 

Alternatively, a doctor could decide to prescribe you medication in an attempt to aid your anxiety. Without booking a doctor’s appointment, you may not be able to find out exactly what help you may need. Whichever route you take, it’s always wise to seek professional advice and help.

3. Find coping mechanisms that work for YOU

Everyone’s methods of coping with anxiety are different. It’s always good to test out different methods that suit you, and to not persist with strategies that you don’t find helpful.

Whilst you need to find your own ways of coping, it’s always good to research ways that other people deal with their anxiety. This is especially useful information to have when these tips are given by people who experience a similar type and severity of anxiety to you.

However, if these tips don’t work for you, don’t panic. Everyone is different. It may take a while to find your own coping mechanisms, but it’ll be worth the wait when you do find ways of coping!

4. Learn to respect the boundaries of anxiety – then test those boundaries

Whilst you may be very frustrated, like I am sometimes, at having very high anxiety, I wouldn’t be tempted to go completely out of your comfort zone to push its boundaries straight away. Doing this may give you panic attacks, which could have a long-lasting effect, or could make you feel even worse both physically and mentally.

It can be great to push the boundaries of the anxiety that you have. However, it would be a good idea to find coping mechanisms that work for you first, then gradually push them. That’s how I’ve learnt to deal with my anxiety, and I feel much better for it. You can overcome it!

5. Help yourself by helping others

Even if you may have received professional help for anxiety, self-help can be a really useful form of therapy. Often, the battle with anxiety is ongoing, so it’s always important to take care of yourself.

One way you can do this is by helping other people who are going through similar things. It can be very self-rewarding and help reassure yourself when you give these words of support to others. It can be as simple as listening to friends and giving them advice. Another thing that you could do is write about your experiences and share advice with the internet, in the form of social media and blogs. There are so many things you can do to help others where you can also help yourself.

You can find more information and advice on anxiety here. 

Hello! My name is Adam. I study Journalism and Media Production (BA Hons) at the University for the Creative Arts in Farnham. Being a keen blogger and having several experiences during my academic studies, I hope that I can help people along the way whilst enjoying writing for you

How To Prevent Loneliness During The University Summer Break

Adam shares five tips for preventing loneliness and staying positive during the university summer break. 

- Adam Jones

After finishing my first year of university, I was aware that I might feel quite lonely during the summer break. To prevent this from happening, I made lots of different plans to keep myself busy during the four months I’m away from university. You may be in a similar position. Here’s five things that you can do to prevent loneliness during the university summer break:

1. Meet up with your friends from home

Whilst, like me, you may have lost contact with old friends since starting university, I would advise that it’s important to re-connect with them. Not only will this help you escape possible loneliness, it will also show your friends that you still value them and want to keep in contact with them. This could be beneficial to both parties, with some of your other home friends possibly experiencing the same feelings of isolation and loneliness. Never be afraid to message people, even if you haven’t been in contact with them for a while.

2. Make the effort to meet up with friends from university

Personally, I think it’s important to meet up with your university friends in the summer, even if it’s just once. It might be expensive. It might be quite a way to travel. However, people will appreciate the effort you make to see them, even if they don’t necessarily say it. 

Seeing your university friends will also allow you to build stronger bonds with them ahead of the next year. Maintaining a close supportive network of friends can only help in the long-term, especially if your degree entails a lot of teamwork. Don’t wait for others to arrange plans. Take charge and it’s more than likely that you’ll reap the rewards.

3. Build up your portfolio

Building up a portfolio can keep you occupied and can help raise your professional online profile. If you want to impress potential future employers, this is a good thing to do. It can also make you appreciate the knowledge and skills you’ve learnt at university. Whilst creating a portfolio of work may sound like a lot of effort, it can be very rewarding if you show off the range of skills you have. Plus, when you graduate, you can spend less time building a portfolio from scratch and spend more time looking for your first full-time job!

4. Create a vision for the next year

Setting ambitious targets for next academic year can help you find your direction and purpose. For example, as a journalism student, I’ve set myself the task of completing a certain number of articles next year on top of my university work. Aim high and you’re more likely to reach the top, I believe in you all!

Show your vision to others on your course, show it to your lecturers. Both will try and help you achieve your aims; you often need people by your side in order to achieve your goals.

5. Update your CV

As well as building your portfolio, regularly updating your CV with your latest skills and achievements is also very important. You never know when an opportunity could come around the corner. A fully updated CV showcasing all your skills will be useful to have at your fingertips. Whilst it needs to be short enough for a potential employer to read, include as many skills as you can to impress those who view it.

You can find more advice on looking after your wellbeing here

Hello! My name is Adam. I study Journalism and Media Production (BA Hons) at the University for the Creative Arts in Farnham. Being a keen blogger and having several experiences during my academic studies, I hope that I can help people along the way whilst enjoying writing for you