Mental Health Awareness: 10 self-care tips for students
The week commencing Monday 15th May 2023 kick starts Mental Health Awareness Week, an important time to promote awareness and advocacy for mental health. This year, the week’s theme focuses on ‘Anxiety’, where the mental health condition will be explored and information provided to help increase understanding and advice to help support those struggling.
It’s important to recognise the impact that mental health issues can have on the university experience, as students face a range of challenges, including academic stress, social pressure, and financial burdens. In light of this, we’ve compiled a list of self-care tips that university students can use to take care of their mental health.
Prioritise sleep
A classic tip, but an important tip none-the-less. One of the most important ways to take care of your mental health is by ensuring you get enough sleep. Ensure you aim for between 7-9 hours of sleep per night to help you feel refreshed and rejuvenated.
Stay active
Exercise is a powerful tool for managing mental health issues, as physical activity releases cortisol, the feel-good hormone, that can help reduce stress, reduce anxious thoughts and give you more energy. It doesn’t have to be anything too strenuous, simply moving your body and going on a walk can help. Alternatively, find an activity you enjoy, whether that’s participating in fitness classes or going for a quick morning run before classes and make it a part of your regular routine.
Connect with friends
Social support is critical for maintaining good mental health with psychologists and psychotherapists conveying the importance for a strong support network. Make time to connect with friends and build relationships that can help you navigate the challenges of university life, reach out to people you trust when you need help and see friends to help cheer you up.
Practice mindfulness
Mindfulness is a technique that has surged in popularity over the years, with more people turning to meditation and yoga as a practice to help ease the anxieties of everyday life. Focusing your attention on the present moment can help reduce stress, ease racing thoughts and calm a fast heartbeat but admittedly, it can be easier said than done. The Headspace app is ideal for those looking for meditation and mindfulness exercises to complete as a daily practice or for one-off sessions to help calm you during a time of duress.
Eat a balanced diet
We all know that a balanced diet can make a world of difference to our physical health, but did you know that eating healthy can have a positive impact on your mental health too? Protein-rich foods such as eggs, fish and soya products should be incorporated into your diet, as protein contains chemicals called ‘amino acids’ which your brain needs to produce neurotransmitters, essential to regulate thoughts and feelings. Additionally, wholegrain foods which release energy slowly such as wholegrain rice, bread and pasta, are beneficial to your diet, because unlike their processed equivalents (white rice, bread and pasta), they don’t cause a sudden spike in blood sugar which can cause fatigue, irritability and trouble concentrating.
Take regular breaks
It’s important to take breaks from your studies and other responsibilities to give your mind a chance to rest and recharge. Why not put aside a set time on a specific day of the week for hobbies, relaxation or other activities that you can enjoy for some downtime.
Seek support
Don’t be afraid to seek support from professionals if you’re struggling with mental health issues. Many universities offer free and confidential counselling services that can help you navigate the challenges of student life, whether you’re an undergraduate or a postgraduate. You can have a look on the counselling section of your university’s website to see the in-house services available and how to book an appointment or find out about mental health advisors at your university on the University Mental Health Advisers Network (UMHAN) website. There are also a wealth of student-led services that can be accessed through student unions that may also be beneficial. Although the students involved are not qualified counsellors, it can be helpful to speak about issues with someone else who may be able to relate in some way. You can find resources, advice and read student stories on Student Minds website, the UK’s student mental health charity. You can also contact the Nightline Association - a safe space to contact a volunteer whether that’s over a text, in person, instant message or over the phone to share concerns or worries. This helpline is open at night when many other support services are closed - have a look to see your university’s nightline on their website.
Manage your time
Time management is critical for university success and can also help you reduce stress and maintain good mental health. Ensure you create a schedule that includes time for studying, socialising, and self-care.
Practice gratitude
It can be hard during a time of duress to remember the good things in your life, but cultivating gratitude can help you focus on the positive aspects of your life and build resilience. Even if it feels difficult, try to take time each day to reflect on the things that you’re thankful for and set a time aside to write it down so you can look back if you’re feeling low.
Set realistic goals
When you’re feeling anxiety over deadlines and tasks, it can help to set realistic goals which can help you to feel more in control and less overwhelmed. Try to break large tasks into smaller, manageable steps and celebrate your accomplishments along the way.
In summary, self-care is essential for maintaining good mental health, especially during the stress and pressures of university life. By following these self-care tips, students can prioritise their mental health and build the resilience they need to succeed. Remember, taking care of yourself is not selfish, it's necessary.
