ease your mind a handbook for a stress-free life
Written by students, in partnership with Huddersfield Students’ Union.
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HEY
there! This booklet comes to you from the Huddersfield Students’ Union Advice Centre and our student volunteers. We also took a lot of inspiration from Brighton Students’ Unions Peer Education & Advice for Campus Health scheme; they’re awesome! It’s a guide and activity book in one. We made it to give you information about what mental health is (and isn’t), ways to improve yours, places you can go for support and ways to talk about your own or a friend’s mental health.
Many people think that mental health conditions are very rare, but actually 1 in 4 people will suffer from a mental health condition in any given year. Some common mental health conditions are depression, anxiety, obsessive-compulsive disorder and eating disorders.
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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.
Wherever you fall on the spectrum, try to do your best to look after your mental health and work on improving it.
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5 WAYS TO WELLBEING The NHS recently launched their Five Ways to Wellbeing campaign, aimed at improving the mental health and wellbeing of the whole country.
It suggests five key areas for individuals to focus on in order to improve their wellbeing.
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Connect: Talk & Listen / Be there / Share Be active: Do what you enjoy / Move your body
Give: Your time / Your words / Your presence
Keep learning: Embrace new experiences / Challenge yourself
Take notice: Pay attention and give gratitude to the things that give you joy
There are lots of ways that getting involved in the Students’ Union can support you in these five areas – join a Society to connect with your peers and learn something new, volunteer as a way 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
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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.
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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.
Q What is causing my stress? ................................................................................................................................................ ................................................................................................................................................ ................................................................................................................................................
Q What could I change to improve that? ................................................................................................................................................. ................................................................................................................................................ .................................................................................................................................................
A 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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FOCUS Fill in each circle with what YOU have room for (people, activities, emotions)
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Focus on your health Eat well, get enough sleep, exercise regularly, cut down on alcohol and spend some time on hobbies and relaxing. TeamHud does a great range of exercise classes, and at the Students’ Union we have a whole range of Sports Clubs and Societies on offer, all of which will help your body to produce endorphins and give your brain a break from studying. Relaxation and breathing exercises may help Good breathing techniques can put you in a more relaxed state as they send oxygen surging through your bloodstream, helping to calm you down. There are also apps you can download with guided meditations, like Headspace. Try not to worry about the future or compare yourself with others. But if you do struggle with worries make sure you share them with your support circle and talk them through, or get support on or off campus.
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LOOK AFTER YOUR FRIENDS Don’t be afraid to start the conversation Simply asking “how are you feeling today?” can be a good starting point. They may not want to talk to you (or anyone else) about their feelings or mental health right now, but you won’t know unless you ask. Plus at least once you have started the conversation they will know you are open to talking about the topic in the future if the change their mind. Try to be open minded, non-judgemental and watch your body language, keeping it open and relaxed Don’t dismiss or underestimate their problems or concerns, and don’t try and turn the conversation around to you and your experiences. You might not think you’d feel or react the same way in the same circumstances, but try and remember everyone is different and this is their time to talk. Ask how you can help and listen carefully It’s great to have your own ideas, but be careful not to assume you have all the answers and what worked for you or someone else will work for them. If your friend isn’t sure what may help, a good starting point may be to ask if they have felt this way before, and what helped them last time. Encourage them to seek professional help This may be their doctor, the University counselling service or with us at the Students’ Union Advice Centre. Look after yourself too! It’s great that you want to help your friends, but the saying “you can’t pour from an empty cup” is true. You’ll be better able to help your friend, and others, if you look after your own needs first.
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MY MOODS Colour in this page to track your moods from day-to-day. Can you see patterns?
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9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
J F M A M J J A S O N
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Fill in the boxes using your own colours,
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TRIGGER TRACKER Track your reactions and take control. You could make copies of this page.
DATE – TIME
MAY 5 – 2PM
six things
before
mtg w/tutor
overslept
I did
I felt
facebooked
late to work
today
triggered
missed meal
3 coffees
list three symptoms
DATE – TIME
panic / hopeless / numb
DATE – TIME
six things
before
six things
before
I did
I felt
I did
I felt
triggered
today
triggered
today
list three symptoms
list three symptoms
DATE – TIME
DATE – TIME
six things
before
six things
before
I did
I felt
I did
I felt
today
triggered
today
triggered
list three symptoms
list three symptoms
We all have things to deal with but when we don’t find healthy ways to cope it can spill over and become stress.
rs to ss g Lo il y sin m s u a Fa ue s c ss ps iss ney s re lne shi Mo ork St Il on ms W i a t s x la e e Re ni ieti U nx A c fa
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
N E .. .
ET I’VE GOT A NSHI F U L L OF S U Us e
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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 needed 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 advisers. 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.