What a better day to discuss student mental health, than University Mental Health Day! Studying at university can be an amazing experience, but it can also feel stressful and isolating for many students. Students are at higher risk of developing mental health problems, and research shows many people first experience mental health problems or first seek help when they are at university. This is due to a combination of being under 25, the level of stress experienced whilst studying, and less support available if you do not have a good support network around you.

It is important that we raise awareness around student mental health, and also that we promote ways to manage stress and prevent academic burnout for university students. We have created some self-care tips below to combat the most common causes of mental ill-health for students, and ways that you can look after your mental health and where to get help.

Surround yourself with good people

It is important to make time for your family and friends during your studies. If you are feeling overwhelmed, try scheduling a call with a family member or getting a coffee with a friend. Building time with family and friends around you can help you feel more in control over your schedule, and stop you from isolating yourself when you are experiencing stress or mental ill-health. University is a great place to meet new people too! Check out the clubs and societies available to you, activities in your students’ union, and get involved in your student community. Having positive relationships with the people around us can be incredibly healing and important for our mental health.

Stay Active

Our physical health is just as important as our mental health, and is an important factor in combatting low mood and your emotional well-being in general. Physical activity is a great energy booster, and can help you de-stress and reduce feelings of anxiety. Exercise increases blood flow to the brain and releases endorphins and neurotransmitters like serotonin and dopamine which help you feel good! Any type of exercise is useful, whether it’s walking, going to the gym, sports, or swimming – so do something you enjoy.

Eat Well & Stay Hydrated

What you eat directly affects your mental health! Eating a balanced diet helps to keep your brain in good working order and regulate your mood, therefore maintaining your mental health. Try to eat nutritious meals containing protein, fats, and carbohydrates and aim for 5 portions of fruit and vegetables a day. Don’t forget to drink plenty of water! Make sure to eat regularly throughout the day, and try to reduce your caffeine intake to manage your energy levels. Try to limit your alcohol intake, avoid smoking and vaping, and avoid other drugs. These can aggravate problems that you may be experiencing, and can negatively affect your mood in the long term.

Relax & Sleep

Making time to relax can help you relieve pressure and manage stress. Things like meditation apps, focusing on your breathing, spending time in nature, or practicing mindfulness are examples of relaxation techniques, some will work for you more than others – so give them a try! Allowing yourself to quiet your mind regularly can help you maintain a healthy positive mind-set.

A good night’s rest is vital when it comes to learning, memory, and your mood! Poor sleep has been linked to mental ill-health such as anxiety and depression, as your body produces less serotonin, dopamine and other chemicals when you lack good sleep. Try to aim for 7-8 hours of sleep at night, and don’t forget to put away your phone, tablet and laptop before bedtime to allow yourself to truly switch-off.

Setting Goals & Combatting Stress

Setting reasonable, achievable goals on what you want to achieve academically, professionally and personally can really help you when you are a student! Writing down the steps on how to achieve your goals helps you feel more in control, and also to not over-schedule your day-to-day work. It can keep you motivated and organised, and helps you feel less stressed in the long-run. If you do find yourself getting stressed during busy periods, it’s important to practice good coping skills to help you move forward. Whether its exercise, dog-walking, writing in a mindfulness journal, or yoga – find something that helps you relax and reduce feelings of stress. It’s important to learn what works for you when it comes to managing stress, so that you have something to turn to when you do feel stressed.

Take Time for Yourself

It is important to practice self-care, and treat yourself with kindness and respect. It can be easy to be self-critical of yourself, but this can negatively impact your thoughts and self-esteem. Make time to do things that you enjoy, and try new things! Having your hobbies as part of your routine can help you feel more accomplished, and break up the monotony of study and work. Things like doing your daily Wordle, taking dance classes, playing an instrument, learning a new language, or finding a new walking spot are important to maintain balance in your life and reward yourself for all the hard work you’ve been doing!

Check-in

At some point in your studies, there will be times you feel stressed about coursework and exams and feel totally overwhelmed over what you are studying. It’s completely normal! Remember that your university has safety nets to help you through it. If are unsure about your course material, check in with your lecturer or tutor – more often than not they are happy to help! If you are struggling with studying or find that the information is just not going in, check out your campus learning support team for some study skills and academic support. Don’t be afraid to ask for academic help when you need it!

Ask for Help

As well as academic help, it important to reach out when you need mental health support too. If you find that how you feel is affecting your day-to-day life, remember that there is support available for you. Most universities have dedicated departments for student support teams and wellbeing professionals such as counsellors and mental health coaches.

AWARE can also support you if you are experiencing depression, anxiety or bipolar. We have Support Groups across Northern Ireland which provide an opportunity to meet others going through similar experiences as you.

For information on AWARE's support services, click here.

We also deliver free educational mental health and wellbeing programmes which provide you with the tools to look after your mental and emotional wellbeing and help you to recognise the signs of mental ill-health and know where to get help.

For information on AWARE's wellbeing programmes, click here.