ease your mind
adventures in the hud
PAGE 2
the starfish thrower by Loren Eisely
Once upon a time, there was a wise man who used to go to the ocean to do his writing. He had a habit of walking on the beach before he began his work.
One day, as he was walking along the shore, he looked down the beach and saw a human figure moving like a dancer. He smiled to himself at the thought of someone who would dance to the day, and so, he walked faster to catch up. As he got closer, he noticed that the figure was that of a young man, and that what he was doing was not dancing at all. The young man was reaching down to the shore, picking up small objects, and throwing them into the ocean. He came closer still and called out “Good morning! May I ask what it is that you are doing?” The young man paused, looked up, and replied “Throwing starfish into the ocean.” “I must ask, then, why are you throwing starfish into the ocean?” asked the somewhat startled wise man. To this, the young man replied, “The sun is up and the tide is going out. If I don’t throw them in, they’ll die.” Upon hearing this, the wise man commented, “But, young man, do you not realize that there are miles and miles of beach and there are starfish all along every mile? You can’t possibly make a difference!” At this, the young man bent down, picked up yet another starfish, and threw it into the ocean. As it met the water, he said, “It made a difference for that one.”
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HEY A fulfilling life is dependent upon learning. You arrived at Huddersfield with a long established history of learning - from first steps and first words, to complex intellectual skills – and you brought with you an expectation to learn a great deal more. In this booklet, there are no labs, presentations, research projects, dissertations, assignments or exams, there is however the opportunity for you to embrace some challenges and easy tasks which are fun, that you can do on your own, with a good friend or with a group of friends.
what is the purpose?
This booklet is designed to improve the skills you use to manage your mood and general wellbeing. It is important to note that mood can vary significantly in intensity and duration and when our mood suffers, our wellbeing may suffer along with it. This booklet is designed as a useful guide to managing moods of varying intensity, but is not intended to replace professional treatment where this is required. The focus is on many of the challenges commonly experienced during university years. This booklet is intended to help you develop greater selfawareness and increase your ability to manage your mood and other aspects of your life. It is also a useful resource for friends and family who you may wish to offer support. The booklet is NOT intended as a sole resource for anyone experiencing significant mental illness. If you believe you may be suffering a mental illness, we strongly urge you to seek professional assistance. The workbook is NOT a replacement for professional treatment.
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mental health is...
The emotional and spiritual resilience which allows us to enjoy life and survive pain, disappointment and sadness. It is a positive sense of well-being and an underlying belief in our own and others’ dignity and worth. Health Education Authority 1997
We all have mental health, just like we all have physical health. Our minds can become unwell just like our bodies can. There is a spectrum of mental ill-health, which ranges from not having much of an effect on a person’s everyday life, to seriously impacting it. Wherever you fall on the spectrum, try to do your best to look after your mental health and work on improving it.
This booklet is designed for YOU and YOUR friends to improve your health, specifically YOUR mental health. Mental illness affects 1 in 4 of us, and at some point you or someone you know may be affected. Talking about what makes you anxious, sad, worried and what occupies your thoughts 24/7 is more than important – it’s essential. Anyone with a mental health problem will tell you they need a coping mechanism; this booklet is more than that. It is a way to open up a dialogue between you and your friends to get you talking about your mental health and it can also be a mechanism to help you come to terms with mental illness and to ensure you or the person affected is not alone in having to deal with a debilitating mental illness.
PAGE 5
have the conversation
avoid giving advice
Students normally talk first to their friends when they’re having a hard time. Don’t be afraid to start a conversation about your friend’s difficulties. Pick a private place where you will both be relaxed and a time when you’re both free. Listen actively and try explaining your friend’s problems back to them to check that you understand. Ask open questions such as “What was that like?” and “How did it feel when…” but avoid “why” questions as they can sound aggressive.
This can make your friend feel trapped. Respect your friend’s confidentiality. The exception is if they are in danger of hurting themselves or others – then it is important to tell a member of Wellbeing and Disability, the Advice Centre or a healthcare professional.
take care of yourself It’s important to maintain boundaries. Help your friend find other supporters if they are depending too much on you or want to talk about topics you aren’t comfortable discussing. If you are worrying about them, you can talk about it to someone you trust, protecting your friend’s confidentiality by maintaining their anonymity and speaking to someone who doesn’t know the friend.
try to understand People with mental health problems often have experiences or behaviours that are difficult for others to understand. You can help overcome this by learning about your friend’s mental health problems on sites such as NHS Choices or Mind. Appreciate that unhealthy behaviours such as drug or alcohol misuse, self-harming or disordered eating could be your friend’s way of coping with other problems.
know where to go There are a range of different organisations both locally and nationally where you can get help, refer to the back cover for contact information.
PAGE 6
5 WAYS TO WELLBEING Give: Your time • Your words • Your presence
Connect: Talk & Listen • Be there • Share
Keep learning: Embrace new experiences • Challenge yourself
Be active: Do what you enjoy • Move your body
Take notice: Pay attention and give gratitude to the things that give you joy
There are plenty ways to get involved in the Students’ Union, all of which can support you in these five areas – join a Society to connect with your peers and learn something new, volunteer as a way of giving back to your community, or get active with one of our Sports Clubs. We also run a range of events like sports sessions and walking trips that don’t require you to be a member of a Sports Club or Society. Visit: www.huddersfield.su/getinvolved
AWESOME ILLUSTRATIONS BY NURIN MUSHAHAR
PAGE 7
STRESS Stress is a natural feeling, designed to help you cope in challenging situations. In small amounts it’s good, because it pushes you to work hard and do your best but, in bigger amounts, some people can feel overwhelmed and it can negatively affect their health.
The first signs of stress are irritability and sleep problems. Too much stress can lead to physical and psychological problems, such as anxiety (feelings ranging from uneasiness to severe and paralysing panic), a dry mouth, churning stomach, palpitations (pounding heart) and in some cases depression.
Assess exactly what in your life is making you anxious. For example, is it exams, money or relationship problems? See if you can change your circumstances to ease the pressure you’re under. What is causing my stress? ....................................................................................................................................................................... ....................................................................................................................................................................... ....................................................................................................................................................................... What could I change to improve that? ....................................................................................................................................................................... ....................................................................................................................................................................... .......................................................................................................................................................................
If I can’t change things by myself, who can I turn to for emotional and practical support? (This could be your friends, family, University or Students’ Union support services) ....................................................................................................................................................................... ....................................................................................................................................................................... .......................................................................................................................................................................
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PAGE 9
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PAGE 10
Colour the rainbow ACTIVE
EAT HEALTHY
Taking care of yourself physically can improve your mental health. Be sure to exercise, which helps decrease depression and anxiety and improves moods. Get enough sleep, researchers believe that lack of sleep contributes to a high rate of depression in college students.
It really is true; you are what you eat. If you’re eating microwave meals all the time, you’re going to feel pretty pants about yourself. Where possible, up your intake of fresh fruit, veg and grains and reduce the amount of unhealthy processed foods in your diet. Switch the fizzy drinks for water and herbal teas and limit yourself to occasional treats. Our food affects the way we feel about ourselves, so fill your body with good quality ingredients.
SET SMALL GOALS Decide what you want to achieve academically, professionally and personally, and write down the steps you need to realise your goals. Aim high, but be realistic and don't over-schedule. You'll enjoy a tremendous sense of accomplishment and self-worth as you progress toward your goal.
GIVE TO OTHERS Volunteer your time and energy to help someone else. You'll feel good about doing something tangible to help someone in need — and it's a great way to meet new people.
TREAT YOURSELF WITH RESPECT Treat yourself with kindness and respect and avoid self-criticism. Make time for your hobbies and favourite projects or broaden your horizons. Do a daily crossword puzzle, plant a garden, take dance lessons, learn to play an instrument or become fluent in another language.
PAGE 11
w to your wellbeing BE MINDFUL
INVEST IN RELATIONSHIPS
Try meditating, mindfulness and/or prayer. Relaxation exercises and prayer can improve your state of mind and outlook on life. In fact, research shows that meditation may help you feel calm and enhance the effects of therapy.
You might find it useful to have a support network around you. Make plans with supportive family members and friends, or seek out activities where you can meet new people, such as a club, class or support group.
To set yourself on the path to a more balanced wellbeing try to complete each colour every day for a month!
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We all have things to deal with but when we don’t find healthy ways to cope it can spill over and become stress.
Symptoms of Stress Headaches Sleep problems Irritability Fatigue Anxiety Apathy Lack of motivation No concentration
DEALING WITH YOUR STRESS Positive Strategies
Negatives Strategies
Creativity Good diet Movement Exercise Friends Socialising Meditation Rest Quiet time Hobbies Reading Moderation Mindfulness Planning/strategising Determination
Avoiding responsibilities Cutting ties Alcohol Anger Staying up late Lack of sleep Not taking meds Smoking Eating badly Drugs Overworking Avoiding interaction Negative self-talk
how to complete your journal This journal is for you to record your journey at the University Of Huddersfield, but to complete you need two people. You ‘buy’ one copy, you get another free and the idea is that you pass the second copy to a friend for them to complete. We want you to share your journey and your progress with each other, but because we are curious (OK, nosey) we also want you to share it with us via social media using the hashtag #HudRelax. There are 52 weeks in which to record your experience and you can complete them in any order you like, just record the date and reflect upon your week, or the task you completed. Each week we have given you a task to complete, some simple, some to encourage you to share with others, some to try new things and some to help you enjoy more of your university experience. • • • • •
Make a donation for your copy (Profits go to Raise & Give) Pick a friend Complete Share Enjoy
This journal belongs to _________________________ I’m making my journey with ________________________ from now on they are my Journal Buddy My message from them is (Your Journal buddy should complete this) ________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ Share your journey at #HudRelax
PAGE 14
JOIN PINTEREST
YOU KNOW ALL OF THOSE COOL CRAFTS AND THINGS YOU SAY YOU’RE GOING TO DO? DO THEM. MAKE A BOARD ON PINTEREST AND FILL IT FULL OF STUFF.
DATE:
GET OUT THE BIKES
EARLY RISER WATCH THE SUNRISE
DATE:
DATE:
CHIP SHOP HIKE
MASTER OF ALL I SEE
OR HIRE ONE AND BIKE EVERYWHERE FOR A WEEKEND
CHECK OUT THE LOCAL CHIP SHOPS WITH FRIENDS, PURCHASE A PORTION OF CHIPS AT EACH, RATE THEM AND AWARD A CERTIFICATE TO THE BEST. DATE:
AWESOME ILLUSTRATIONS BY NURIN MUSHAHAR
GO UP TO CASTLE HILL
DATE:
PAGE 15
SWAP MEAL TIMES
KARAOKE
HAVE BREAKFAST FOR DINNER
SING ALONG TO A SONG AT THE TOP OF YOUR VOICE
DATE:
DATE:
SKY GAZING
SNUGGLES
DATE:
DATE:
LIE ON YOUR BACK AND LOOK AT THE SKY
MASTERCHEF
CUDDLE UP IN A BLANKET
BAKE A CAKE OR BISCUITS (FROM A PACKET IS FINE!) THEN EAT THEM
DATE:
PAGE 16
BROADEN YOUR HORIZONS
YOU GOT MAIL
DATE:
DATE:
ORGANISE YOUR INBOX
JOIN A SPORTS CLUB OR SOCIETY
LITERACY
JOIN HUDDERSFIELD LIBRARY AND TAKE OUT A BOOK
DATE:
BESTSELLER
AGREE A BOOK TO READ WITH YOUR JOURNAL BUDDY AND THEN REVIEW CHAPTERS YOU HAVE READ
DATE:
AWESOME ILLUSTRATIONS BY NURIN MUSHAHAR
POTLUCK DINNER PARTY
ASK EVERYONE TO BRING A DISH TO SHARE DATE:
PAGE 17
WALK THIS WAY WALK A DIFFERENT WAY AND (HOPEFULLY) MORE SCENIC WAY TO UNIVERSITY
LITERACY
READ YOUR FAVOURITE CHILDHOOD BOOK
DATE:
DATE:
DIVERSE PALATE
ON THE MARKET VISIT HUDDERSFIELD MARKET
DATE:
DATE:
VISIT A CAMPUS FOOD OUTLET YOU HAVEN'T TRIED BEFORE
IMPRESSIONISM VISIT AN ART GALLERY
DATE:
PAGE 18
DANCE CLUB
GOING FOR A NIGHT OUT DANCING IS ALWAYS FUN, IF YOU DON'T FANCY GOING OUT CRANK UP THE MUSIC AND DANCE AWAY IN YOUR ROOM DATE:
GO ON A WALKING TOUR
FIND OUT IF THERE IS A WALKING TOUR AVAILABLE OF TOWN, IF NOT, MAKE ONE UP! DATE:
COFFEE SHOP
WHO DOESN’T LOVE A GOOD CUP OF COFFEE? ESPECIALLY ON A COLD DAY, COFFEE SHOPS ARE THE PERFECT ATMOSPHERE TO STRIKE UP CONVERSATION WITH FRIENDS AND JUST HAVE A GOOD, RELAXING TIME
DATE:
#GIVEITAGO
THERE ARE A RANGE OF GIVE IT A GO ACTIVITIES PUT ON BY THE SU YEAR ROUND. WHY USE ONE AS AN OPPORTUNITY TO TRY SOMETHING NEW, JUST VISIT WWW. HUDDERSFIELD.SU/GIVEITAGO DATE:
AWESOME ILLUSTRATIONS BY NURIN MUSHAHAR
EXERCISE CLASSES
THERE ARE MANY FUN EXCERSISE CLASSES YOU CAN ATTEND AT GYMS LIKE TEAM HUD. THERE'S SOMETHING FOR EVERYONE! DATE:
PAGE 19
BROADEN YOUR MIND
GO TO A LECTURE UNCONNECTED TO YOUR COURSE AND LISTEN
DATE:
FEELING FRUITY
BUY SOME FRUIT AND EAT ONE PORTION A DAY FOR A WEEK
DATE:
PAGE 20
SLEEPOVER HAVE A SLUMBER PARTY BUT DON’T BE THE FIRST TO FALL ASLEEP! HERE ARE SOME SLEEPOVER IDEAS:
MAKEOVERS
SPA NIGHT
PIG OUT
WHO DOESN’T ENJOY THE OCCASIONAL MAKEOVER? GO THE EXTRA MILE BY BUSTING OUT A CAMERA AND STRIKING POSES TOGETHER!
STEAM UP THE BATHROOM FOR A SAUNA AND GIVE EACH OTHER FACIALS AND MASSAGES. EVERYONE DESERVES AN OPPORTUNITY TO BE PAMPERED!
EVERYONE LOVES FOOD, ESPECIALLY GOOD FOOD. SLEEPOVERS ARE A GREAT EXCUSE TO STUFF YOUR FACE WITH INDULGENT FOODS!
WATCH MOVIES
TRUTH OR DARE
GAMES NIGHT
THE PERFECT WAY TO WIND DOWN AFTER A LONG NIGHT OF FUN IS TO WATCH A MOVIE OR TWO. GRAB A BIG BOWL OF POPCORN AND POP ON YOUR FAVOURITE DVD OR SERIES. YOU PROBABLY WON’T END UP PAYING MUCH ATTENTION - EVEN BETTER!
CAMP
IF YOU AND YOUR FRIENDS ARE OKAY WITH ROUGHING IT, TRY CAMPING SOMEWHERE. EVEN IF IT’S JUST IN YOUR BACKYARD, CAMPING CAN BE A WHOLE LOT OF FUN IF YOU DO IT RIGHT.
BONFIRE START A BONFIRE, ROAST MARSHMELLOWS AND MAKE SMORES! TELL SCARY STORIES OR EVEN SECRETS BY THE LIGHT OF THE FIRE. THIS IS A NIGHT WITH YOUR FRIENDS, SO MAKE SOME MEMORIES! BE SAFE.
AWESOME ILLUSTRATIONS BY NURIN MUSHAHAR
THIS IS ANOTHER CLASSIC FAVOURITE THAT SHOULD BE ON EVERYONE’S LIST OF THINGS TO DO AT A SLEEPOVER! CHOOSE CAREFULLY AND PROCEED WITH CAUTION.
DITCH THE DEVICES AND CRACK OUT THE BOARD GAMES. WHO WILL REIGN VICTORIOUS? JUST REMEMBER, NO ONE LIKES A SORE LOSER...
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EMPLOYABILITY
FIND OUT IF THERE IS AN ACADEMIC SOCIETY FOR YOUR COURSE - IF NOT START ONE. DATE:
CONCERTS IN THE PARK
ALL SUMMER LONG, MANY PARKS HOST FREE CONCERTS. GO WITH YOUR FRIENDS, HANG OUT, BRING A PICNIC DATE:
GO SKIP DIVING CHECK OUT THE SKIPS IN YOUR AREA AND SEE WHAT YOU CAN FIND. THEN RECYCLE AND REPURPOSE WHAT YOU FIND. MAYBE YOU COULD EVEN FIX SOMETHING UP AND RESELL IT (REMEMBER TO ASK FIRST)
DATE:
RETRO VIDEOGAME TOURNAMENT WHO IS THE PACMAN MASTER, THE CRASH BANDICOOT CHAMPION, THE WII TENNIS NUMBER 1?
DATE:
PAGE 22
CHECK YOU OUT
DINING OUT
BOOK AN MOT WITH THE STUDENTS’ UNION ADVICE CENTRE
EVERYONE HAS A FAVOURITE RESTAURANT SO TAKE A VOTE AND GO EAT! HAVING LUNCH OR DINNER WITH FRIENDS IS A GREAT WAY TO CATCH UP AND SHARE STORIES
DATE:
DATE:
SIT BACK & RELAX
GO TO THE PARK
DATE:
DATE:
HOST A SPA DAY
PLAY BOARD GAMES
WALK AROUND GREENHEAD PARK, RAVENSTHORPE PARK, ANY PARK
FACE MASKS, HAIRSTYLES, FOOT MASSAGES, HEALTHY DRINKS
PICNIC IN THE PARK, HANG OUT, WATCH PEOPLE, PLAY ON THE SWINGS
DRAG OUT THE SCRABBLE OR THE YAHTZEE AND MAKE A DAY OF IT
DATE: DATE:
AWESOME ILLUSTRATIONS BY NURIN MUSHAHAR
PAGE 23
SWAP MOVIES AND MUSIC HAVE EVERYONE BRING OVER A
PHOTO SCAVENGER HUNT PUT YOUR FRIENDS TO THE TEST
BOX OF OLD MOVIES & CD’S THEY DON’T WANT ANYMORE - OR DON’T WATCH ANYMORE. THEN SWAP WITH ABANDON DATE:
TO FIND DIFFERENT THINGS NEAR WHERE YOU LIVE. SIGNS, GRAVESTONES, BUILDINGS, STATUES ETC. THE WINNERS COOK DINNER DATE:
MUSIC TO EAT LUNCH BY
GRAB A BAT AND BALL
GO TO A FREE LUNCHTIME CONCERT CHECK OUT WEDNESDAY COFFEE HOUSE SESSIONS IN STUDENT CENTRAL
AND PLAY ROUNDERS IN THE LOCAL PARK. MAKE SURE TO USE JUMPERS FOR BASES
DATE:
DATE:
KEEP CONTACT PHONE A FRIEND OR RELATIVE AND CATCH UP
DATE:
PAGE 24
BLAST FROM THE PAST WATCH YOUR FAVOURITE TV SHOW OR FILM DATE:
AWESOME ILLUSTRATIONS BY NURIN MUSHAHAR
MOVIE MARATHON CHOOSE AN ‘80’S MOVIE SERIES SUCH AS BACK TO THE FUTURE, INDIANA JONES ETC. WATCH THEM BACK TO BACK WITH POPCORN AND DRINKS
DATE:
PAGE 25
GO TO A RELIGIOUS SERVICE EVEN IF YOU ARE NOT RELIGIOUS, GOING TO A SERVICE IN AN UNFAMILIAR RELIGION CAN BE ENLIGHTENING AND A GREAT WAY TO MEET NEW PEOPLE DATE:
MAKE AN ICE CREAM SANDWICH WHY HAVE JUST ONE DESSERT WHEN YOU CAN HAVE TWO? PICK YOUR FAVOURITE TREAT AND YOUR FAVOURITE ICE CREAM TO CREATE THE BEST ICE CREAM SANDWICH
ON THE STREET WHERE YOU LIVE
HOUSE HUNT FOR NEXT YEAR VIA HUDLETS (NO RUSH) DATE:
DATE:
BEFORE YOU FINISH YOUR COURSE COMPLETE A JOINT BUCKET LIST WITH YOUR JOURNAL BUDDY
DATE:
HAVE AN ORGANISATION PARTY
SET ASIDE A DAY OF EACH WEEKEND WHERE YOU CLEAN OUT A CLOSET, A ROOM, A GARAGE, WHATEVER. SERVE DRINKS AND FOOD AND TRADE STUFF AMONGST YOURSELVES DATE:
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where to go for support On Campus Support Huddersfield Students’ Union Advice Centre Independent, impartial and free advice and support available to all students whatever course you are on. The Advice Centre offers information, advice and representation to make your situation better. We also offer support and guidance on sexual health, drugs, alcohol and mental health. Pop in to see us on Floor 5, Student Central, we’re friendly and nonjudgemental. www.huddersfield.su/advice advice-centre@hud.ac.uk 01484 473446 University Wellbeing and Disability Services Providing help to resolve your problems and support you throughout your time at university. You can explore your worries and concerns in a confidential space with an adviser. Same day and advance appointments available Monday to Friday. Enquiries and booking at the I-point, Level 4, Student Central. www.students.hud.ac.uk/wellbeing studentwellbeing@hud.ac.uk 01484 471001 Off Campus Support Big White Wall Online community which offers 24/7 peer and professional support. www.bigwhitewall.com NHS Find a GP www.nhs.uk/service-search Support2Recovery S2R Create Space is an independent mental health charity, working across Kirklees, offering a range of well-being, creative and outdoor workshops. www.s2r.org.uk Mind – “for better mental health” www.mindcharity.co.uk Samaritans – free 24 hour emotional support 116 123 Andy’s Man Club Volunteer run charity working to reduce suicide among men under the age of 45. Huddersfield support group meets every Monday at 7PM - Except Bank Holidays. Union Bank Yard, HD1 2BP. andysmanclub.co.uk Crisis If you feel you, or someone you know, are in crisis and in need of urgent advice or support with your mental health please call the NHS 111 number.