Watch Your Wellbeing by University of Manchester Students' Union

A guide to staying healthy and happy at University.

Contents Chapter 1 – When it’s all going well Healthy eating Regular exercise Register with a GP Register with a Dentist Prescriptions Mitigating circumstances Disabled Students’ Office

4 5 5 6 6 7 7

Chapter 2 – When life gets you down Feeling homesick Coping with study and exam pressure Bullying and harassment Drugs and alcohol Sexual health Relationships and boundaries Consent Abusive relationships - Warning signs Representation and discrimination Liberation campaigns

8 9 10 11 12 13 14 16 18 20

Chapter 3 – When it’s more than just stress Stigma 22 Depression 23 Anxiety 24 Suicidal Feelings 25 Eating Disorders 26 Self-Harm 27 Self-Care 28 Chapter 4 – Resources

A very special thank you to Victoria for all her hard work and to Zoe for spending her spoons.

Welcome We have also put together this Watch Your Wellbeing guide to provide you with some basic information and links to the support that’s out there. We hope it will help to challenge the stigma many people still face and make it easier for you to know how to access help should you need it.

Hi, I’m Rosie, your Wellbeing Officer at the Students’ Union. With mental illness affecting one in four of us in any year, it’s an issue that will impact almost all of us or someone close to us at some point in our lives. Everyone has mental health which will, like physical health, go through ups and downs. You can take steps to manage your wellbeing and mental health, and we need to make sure that we are looking out for ourselves, those around us and reaching out for help when it’s needed.

Thank you to our Advice Service manager, Victoria, and Zoe, an amazing student campaigner, for all the time and hard work they have put in to making the booklet. If you would like further wellbeing advice, you can contact our Advice Service to talk to one of our expert advisors in confidence by emailing advice.su@manchester.ac.uk or contact me as your representative on rosie.dammers@manchester.ac.uk.

Mental health and wellbeing issues can be hard to talk about, and this often makes it harder for people to access support. This year, the Students’ Union has been working to break down those barriers. We have signed the Time to Change pledge, given staff and student officers Mental Health Awareness training and held our very first Mental Health Awareness Week.

Chapter 1: When it’s all going well

Chapter 1: When it’s all going well It’s useful to remember that the body and mind are inseparable. Poor mental health will affect your body, and poor physical health can affect the mind, make sure you look after both.

Everyone likes to feel like they’re in tiptop shape. But looking after your health is not just about fitness. Keeping your body, mind and spirit well-nourished will mean that you will have greater resilience when stressful things happen, allowing you to deal with them more effectively, and hopefully recover more quickly.

Healthy eating • Eat lots of fruit and veg – I’m sure you’ve all heard how important it is to eat your 5 a day. However, research suggests that eating five portions of fruit and veg a day, and more if possible, can lower the risk of heart disease, some cancers and lots of other health problems.

Whether you’re an experienced cook or not, preparing meals for yourself can often seem time-consuming and boring. When it’s the first time that you’ve had to cook for yourself, it can seem like a scary task to try to cook a balanced meal. However, being able to plan and make a tasty meal can be fun, and it’s vital for your wellbeing. Remember, you are what you eat, so try following the useful tips below:

• Learn to cook – You don’t have to be an expert chef, but start off by learning how to cook a few basic dishes such as curry, spaghetti bolognese and stir fry. You’ll feel like a superstar and can feed your friends too!

• Eat a balanced diet – To eat healthily you don’t have to stop eating your favourite so-called ‘bad’ foods such as crisps, sweets or chocolate. It’s important that you try to eat a balanced diet and eat everything in moderation. Try to include bread, pasta, rice and potatoes in most meals with plenty of fruit and vegetables.

• Avoid ready meals – Eating a convenient ready meal can seem like a good option, but they’re expensive, often high in salt, sugar and other preservatives, and don’t offer the same nutritional value as fresh food. Eating a ready meal every now and then is fine, but try to avoid eating them every day.

Eat moderate amounts of meat, fish, meat alternatives, milk and dairy products. Finally, eat small amounts of food (and drink) containing high levels of sugar or fat.

• Drink plenty of water – Water makes up over half of your body and is essential for you to function properly, so make sure you stay hydrated.

Chapter 1: When it’s all going well

Regular exercise The Students’ Union and SPORT Manchester have lots of different societies you can join to keep fit. There’s a society for everyone whether you want to compete in a team against other Universities or take up gentle yoga.

As well as eating a balanced diet, it’s important that you get regular exercise to stay fit and healthy. You don’t need to be super fit to exercise, but by incorporating regular exercise into your daily routine you will notice the difference. Just 30 minutes of moderate exercise (such as brisk walking), five times a week is enough to improve your mood, heart, health and fitness!

Alternatively, ACTIVE Manchester has a number of classes that you can join, from Zumba to Belly Dancing. These classes last for eight weeks and are reasonably priced.

Register with a GP When you register with the surgery, you should ask the receptionist for a leaflet about the practice or information on how to make an appointment. You could also check which clinics are run at the practice, what languages are spoken and if there are female as well as male doctors.

It’s strongly recommended that you register with a local GP during your time at university. You’ll still be able to visit your family doctor during the holidays. It’s a good idea to register as soon as you arrive at university. To find your local GP while at University, you can use the NHS website to search for a doctor using your postcode: http://bit.ly/1gHxxu2 Once you’ve found a local GP practice that’s accepting new patients, you should contact them to register.

Once you have registered, the GP practice will invite you to make an appointment for a health check. These checks are usually completed by a nurse who will ask you about your personal and family medical history and if you have any pre-existing illnesses. The nurse will also check if you’re up to date with all your checks and vaccinations.

The practice will usually ask you to complete a GMS1 form that requires information such as your name, date of birth, NHS number (if you have one) and the name and address of your family GP.

If you are a non-EEA student applying for a visa on or after 06 April 2015, you will have to pay a health care surcharge as part of your visa application. The surcharge is priced at £150 per visa year and is applicable for students studying on a course of six months or longer. This surcharge must be paid as part of the visa process. If you are studying on a course of less than six months, you will have to obtain health insurance from your own country and provide evidence of this.

Some GP practices may also require proof of your identity, so bring along your driving licence or passport, along with a recent bill or letter from the University confirming that you live in the area. Once you have completed the GMS1 form, the GP practice will send it to the NHS Commissioning Board who will transfer your medical records to the new practice.

Chapter 1: When it’s all going well

Register with a Dentist If the dental practice you first contact is full or doesn’t provide NHS care, this doesn’t mean that no NHS dental care is available locally. Contact your NHS England Area team and they will be able to tell you which dentist in your area currently accepts patients.

To find your local dentist while at university, you can use the NHS website to search for a dental practice using your postcode: http://bit.ly/1hC29we Once you’ve found a dentist that’s accepting patients, give the practice a call and arrange an appointment. There may be a high demand for NHS dentists in some areas, and you may have to join a waiting list.

NHS England commissions dental services in England and by doing so is required to meet the needs of their local population, for both urgent and routine dental care.

Prescriptions As a student, you may be entitled to help with NHS costs through the NHS Low Income Scheme, depending on your circumstances. If you’re eligible under the scheme, you may be able to receive reduced:

To apply for the scheme, you should complete an HC1 form and return it, along with supporting evidence, in the free post envelope provided. You can collect a HC1 form at the Students’ Union Advice Service, situated on the ground floor of the Students’ Union building.

• Prescription costs • Dental costs • Eye care costs • Wig and fabric support costs

Chapter 1: When it’s all going well

Mitigating circumstances If you would like advice on your circumstances, a professional advisor at the Students’ Union Advice Service can talk with you in confidence in person, over the telephone or via email. They can also help you to put a statement together, give advice on gathering your supporting evidence and support you through the process.

If you become unwell and this may have an adverse impact on your ability to perform in an assessment, you should complete a mitigating circumstances form. You can apply for mitigation if you have experienced circumstances or events that have been unforeseen or unpreventable and have a significant adverse effect on your academic performance - for example, the death of a close family member or serious illness.

You can arrange an appointment by emailing advice.su@manchester.ac.uk or calling 0161 275 2952 or popping into the office Monday to Friday from 10:00 – 16:00.

If you feel that your performance has been affected, contact your School, explain your circumstances and ask for a mitigating circumstances form. Alternatively, you can find the form online at http://bit.ly/1J2yXel

Disabled Students’ Office They also communicate with your school to put adaptations in place, or to speak up for you if your disability is not being accommodated appropriately. If you are unsure if you qualify for such support, contact the DSO on 0161 275 7512 or email dso@manchester.ac.uk. Alternatively, you could visit the DSO office which is situated on the Second Floor of University Place.

If you have a disability then it’s important to contact the Disabled Students Office (DSO) as soon as possible. The scope of the legal term ‘disability’ is broad and can encompass a wide variety of conditions, from depression and other long-term illnesses, to learning disabilities, physical and sensory impairments and much more. If your illness or condition creates barriers which affect your access to your education, the DSO are here to help. The DSO can offer you support in applying for extra funding you may be entitled to to assist with your course adjustments, travel, equipment or support, depending on your disability.

Chapter 2: When life gets you down

Chapter 2: When life gets you down Felling homesick You may miss home and feel homesick at any point during your time at university. This is a completely normal feeling and anyone can feel homesick, even if they have been away from home several times before.

• Try to identify what you are missing from home (apart from friends and family). Do you usually take part in a sport or play an instrument? If so, join a sport society or a band.

For some, homesickness will be mild and won’t last that long. For others, the feelings can be scary and can last for several weeks or months. It can also lead some to consider leaving university. Homesickness is an individual thing that affects people in different ways at different times. However, the majority of students will feel homesick at some point at University.

• Explore Manchester and familiarise yourself with the area. Once you get to know your surroundings, you may start to feel more at home and settled. • Don’t be too hard on yourself and allow yourself time to settle in. Remember, it’s normal to feel homesick and many others will be experiencing similar feelings to you.

Tips for coping with Homesickness: • Try to make friends with as many people as you can. If you haven’t made friends in the first few weeks, don’t worry - it isn’t too late! Make use of the Students’ Union by joining societies or volunteering. • Keep in touch with people from back home, but try to avoid spending too much time phoning or going back home as you’ll miss opportunities to meet new people.

Chapter 2: When life gets you down

Coping with study and exam pressure • Work out where you study best. Make sure you have everything you need before you start to study.

It’s common to feel stressed about exams or submitting an assignment on time. However, sometimes stress can get too much and it could make you too anxious to study effectively. You may feel under pressure from family or friends who have high expectations of you, or you may have put pressure on yourself to succeed. You may start to worry that the essay you’re writing is not good enough for degree level or that your mind will go blank in the middle of the exam. Furthermore, you may have other things to worry about, and with assignment deadlines and exams, it may all seem too much.

• Get enough sleep during the assignment deadline and exam period. • Try relaxation techniques. This link has relaxing audio downloads http://bit.ly/1LFzsKR • When it comes to the day of your exam, try not to panic. Make sure you get up in plenty of time, have breakfast and have everything you need with you • Don’t rush into answering the exam questions. It’s better to make sure you’ve read everything and plan your answers before you start writing.

Although it may seem that everyone is coping well with assignments and exams and you’re the only one struggling, this just isn’t true. Other students may appear calmer than they’re actually feeling, while others may be reluctant to say how they’re really doing. It’s normal for people to be worried about different things. What matters is that you do something about your anxieties instead of keeping them to yourself.

• If you start to panic as your mind has gone blank, close your eyes and concentrate on breathing. This will make you feel less anxious. Available Services to Help Cope with Stress The University Library offers a range of workshops and online resources to assist you. Follow the link for more information http://bit.ly/1LFzsKR

Tips for coping with Study and Exam Stress:

Also, The University of Manchester Counselling Service offers a range of free courses and workshops. These courses include topics such as managing exam stress, mindfulness meditation and reducing the stress of perfectionism: http://bit.ly/1KkDHL0

• Make a timetable of study and revision and stick to it. • Remember to include rest and relaxation in your timetable. It’s fine to take a day away from your studies to recharge your batteries.

Alternatively, pop into the Students’ Union Advice Service for a chat. Email advice.su@ manchester.ac.uk, call 0161 275 2952 or pop into the office Monday to Friday, 10:00 – 16:00.

• Make sure you have all the correct information about your assignment deadlines. Also make sure that you’re certain you have the correct date, time and room number of where your exam will take place. This makes planning your timetable easier too.

Chapter 2: When life gets you down

Bullying and harassment Bullying and harassment are behaviours that make someone feel intimidated, vulnerable or ostracised. Bullying and harassment can take different forms and can happen face to face, on the internet or by letter, email or phone. Below are some examples, but they are by no means an exhaustive list:

• If you feel able to, tell the person who’s bullying or harassing you that their behaviour is causing offence and is not acceptable. It’s important that you are specific about what behaviour you find unacceptable and what you want them to stop doing. You may find it easier to take a friend along with you.

• Name calling

• You can also report the incident to the University who can assist you further. Here is a link to the Dignity at Work and Study procedure that you may find useful: http://bit.ly/1es9eR6 If you require further advice, please contact the Students’ Union Advice Service on 0161 275 2952 or email advice.su@manchester.ac.uk

• Inappropriate jokes that you don’t find funny • Spreading malicious rumours • Picking on someone • Undermining a person • Threatening emails, phone calls and text messages

• The University is committed to creating an environment that is free from bullying, harassment, discrimination or victimisation and where everyone is treated with dignity and respect. You can report a case of bullying, harassment or discrimination using the We Get It Report and Support button: http://bit.ly/1KNi2wU You can chose to either get help from a fully trained harassment advisor, or report the incident anonymously.

• Pushing, shoving, hitting or any other hostile physical contact All harassment is unacceptable and the University and Students’ Union have a zero tolerance approach to any form of bullying, harassment, and discrimination. If you’re on the receiving end of bullying or harassment, you can start to feel isolated, scared, angry or upset. However, it’s important to remember that you do not deserve to be treated in this way and that it’s not your fault. What you can do: • Keep a record of all incidents of bullying or harassment. Make a note of the time and date the incident occurred, where it occurred, who was present and a brief overview of what happened. If you have received any emails or text messages from the person bullying you, then keep these as evidence.

Chapter 2: When life gets you down

Drugs and alcohol Drink Aware www.drinkaware.co.uk Tel: 0800 917 8282 Email: contact@drinkaware.co.uk Confidential information, advice and selfhelp materials for people worried about their drinking.

Students are not encouraged to drink excessively or take drugs. That said, itâ&#x20AC;&#x2122;s likely that students will encounter excessive drinking and drugs while at university. Drug taking and drinking can negatively affect your studies, wellbeing and relationships, and repeated use can develop into an addiction. Impaired judgement while under the effects of alcohol and drugs can lead to risky or self-destructive behaviours. If you feel that the amount of alcohol you drink is starting to affect your life, or if you are regularly taking drugs, then seek advice.

National Drugs Helpline 0800 77 66 00 NHS Advice on Alcohol Units and Guidelines http://bit.ly/1cgkyhI Talk to Frank www.talktofrank.com Tel: 0800 77 66 00 Email: frank@talktofrank.com Independent government funded site providing information about drugs and alcohol, what the different drugs are and their affects.

Useful Resources Alcohol and Drugs Services www.alcoholanddrugservices.org.uk Tel: 0161 834 9777 Email: info@ADSolutions.org.uk Help for people with alcohol and drug problems. There are centres in Greater Manchester. Alcoholics Anonymous www.alcoholics-anonymous.org.uk Tel: 0161 839 2881 or 0845 769 7555 Email: help@alcoholics-anonymous.org.uk Support for people wanting to stop drinking and information about local support groups. Down Your Drink www.downyourdrink.org.uk Interactive website designed to assess whether you are drinking too much and provide information to help you drink more safely.

Chapter 2: When life gets you down

Sexual health Useful Resources

It’s important that you consider your sexual health so that you can make informed choices. Anyone who has unprotected sex, including oral sex, can contract an STI. Below are some points to consider:

There are three clinics in Manchester that will test for and treat all sexually transmitted infections, these clinics are free and confidential:

• Think about contraception before you have sex with a new partner. If you’re female, you may want to consider the pill, injection or coil - but remember these methods of contraception will only protect you against unwanted pregnancy, not STIs.

Manchester Centre for Sexual Health The Hathersage Centre, 280 Upper Brook Street, Manchester, M13 0FH Web: www.manchestersexualhealth.org Tel: 0161 276 5200 North Manchester GUM Department North Manchester General Hospital, Outpatients ‘D’/ Delaunays Road Crumpsall / Manchester / M8 5RB Web: www.pat.nhs.uk Tel: 0161 627 8753 – Appointments You will need to arrange an appointment but you are guaranteed an appointment within 48 hours.

• Whether you’re male or female, always carry a condom in your bag or wallet. You can collect free condoms, femidoms and dental dams from the Students’ Union Advice Service. • Make sure you get regular STI checks, even if you do not have any symptoms. • Be careful about drinking or taking drugs as this can affect your judgement and your ability to take care of yourself.

South Manchester Sexual Health Centre Withington Community Hospital / Nell Lane, West Didsbury / Manchester / M20 2LR Web: www.uhns.nhs.uk Tel: 0161 217 4939 – Appointments You will need to arrange an appointment but you are guaranteed an appointment within 48 hours.

• The Students’ Union Advice Service offers free chlamydia and gonorrhoea testing kits. However, if you’ve had unprotected sex, it’s important to have a complete STI test at your GP or local family planning clinic. The term ‘family planning’ is used to describe a wide range of advice and information relating to sexual health, not just starting a family.

The Budget Book

Chapter 2: When life gets you down

Relationships and boundaries • Your partner wants to try something new that you’re not comfortable with. They keep trying to convince you it’ll be fun. You ask them not to bring it up again until you’ve indicated that you’re ready to discuss it.

Maintaining healthy relationships is important, be it with a partner, family or friends. An unhealthy relationship can drain your energy and self-esteem, so make sure you take care of yourself. Know when a relationship is becoming toxic or abusive so you can get help leaving, as these situations can be extremely damaging. Know there is help out there if you’re struggling to make sense of your situation.

• A work colleague has homophobic opinions. You ask that they avoid the topic and not use homophobic slurs when they’re talking to you.

Content Warning – This section includes discussion of sexual violence and abuse. The section Boundary Setting contains brief mentions, with the Consent section going into more detail.

• You don’t always feel comfortable hugging people. You request that people ask before they go to hug you. Boundaries do not have to be firm, uncompromising, never-changing rules! What you’re willing to do may change with time, and there may be exceptions to a rule. But once a boundary has been established, another person can ask you to reconsider that boundary, but they should NOT cross it without permission. To ignore another person’s boundaries is to ignore their right to decide what happens to them.

Boundary Setting Knowing and setting your boundaries is very important, and not just in romantic relationships - it’s important to do so with friends, partners, family, colleagues and strangers too. For example, a stranger in a bar isn’t respecting your boundaries if they don’t take no for an answer when offering to buy you a drink, or a parent isn’t respecting your autonomy if they try to control your life choices through shame, guilt or coercion.

Communicating your boundaries can be difficult. The first time someone crosses a boundary, try to be nice about it. Not everyone’s boundaries are the same, so they may not have realised what they are doing. They might even forget a couple of times, especially if they’re not used to you setting boundaries. However, if they persistently ignore your boundaries, they are not respecting you.

So what is a boundary? A boundary is a control or limit you put on what you are willing to do or have happen to you. For example: • Your friend often needs emotional support and often calls you to talk for long hours. You love supporting them, but decide that there is a limit to the amount of energy you can put into doing this without it affecting other parts of your life. You ask your friend not to call you past 22:00, and not when you have essays due.

Boundary setting can be particularly difficult and important for survivors of intimate violence. The blog “Self Care After Rape” (see Useful Resources on page 17) has some excellent resources on boundary setting skills which will prove useful for survivors and non-survivors alike.

Chapter 2: When life gets you down

Consent Consent is not forced. Both partners should consent freely. You should not be guilt tripped, forced or otherwise pressured into saying yes. This includes your partner being pushy or sulky when you say no, or your partner moving too fast for you to realise that you don’t like what’s happening to you.

Boundaries and consent are closely related topics. A boundary is a description of things you won’t do or tolerate, whereas consent is when you agree that you want to or are willing to do something. Although it is important to have proper consent for all sorts of activities, it’s often discussed in the context of sex.

Red light, yellow light, green light. If your partner is giving you a green light – a happy enthusiastic yes - it should be fine for you to go ahead. If you’re in any doubt about positive-looking body language, get a verbal confirmation just to be sure. Getting a red light? You need to respect that and stop, right away. Check with your partner to see if they’re ok. Yellow lights are where most people go wrong. Think of some phrases or body language that might indicate your partner is not sure what they want and write them down. In these situations, it’s common for people to freeze up, so if your partner feels tense or becomes unresponsive, take it very seriously. If you’re getting any yellow light signs, put on the breaks and find out how your partner is feeling. Do not pressure them in either direction and give them time to figure it out. Make sure they feel comfortable being honest about how they’re feeling. Only if the yellow light turns to a green light – an enthusiastic yes – should you go ahead.

It is not ok for someone to have sex with you without your consent – that is not sex, it is rape. It is not ok for someone to do sexual things with you without your consent. This includes groping, showing you explicit images, forcing you to go down on them, describing things they want to do to you, or any other sexual act. The legal terms vary from sexual harassment to sexual assault, digital rape and penile rape. However the legal definitions are not what’s important – what is important is that it is wrong. Consent is not an absence of a “no”. It’s common for people who have had non-consensual sex to doubt themselves because they did not fight back, or they did not say no. This does not mean that they consented. An extreme example is having sex with someone who is unconscious. It’s everyone’s responsibility to make sure that they have full consent from their partners when engaging in sexual activities.

Chapter 2: When life gets you down

You don’t owe anyone sex. Not now. Not ever. Not if you’re married. You can never have sex with your partner ever again and still have a happy fulfilling relationship. It’s also ok to have sex purely for your partner’s pleasure and not yours (as some asexual people sometimes do) but that’s always your choice, and you do not owe sex to anyone. Consent can be withdrawn at any time. Consenting to one act does not automatically mean consenting to something else. Consent is active and ongoing – you can choose to stop what you’re doing at any time. You should also be paying attention to your partner’s body language, as not all communication is verbal. When someone is uncomfortable, it can be hard to know what to do. Watch out for people going limp, tense or if they stop responding to you. If in doubt, ask. If they’re fine, it won’t matter that you asked. If they’re even slightly unsure? They’ll be glad you did. If you want more help understanding consent, workshops are often held by various societies throughout the year. Keep your eyes peeled or ask Students’ Union’s Women’s Officer when the next one is.

Chapter 2: When life gets you down

Abusive relationships - Warning signs Useful Resources

It can be very hard to spot an abusive relationship when you’re in one. When someone in your life is behaving badly towards you, it can be hard to decide how much you’re willing to tolerate. Feelings of love, social or personal expectations, or dependence on someone, can make it all the more difficult to know what to do. Often the abusive behaviours start out mild and slowly escalate. When this is combined with emotional manipulation it can make it very hard to remember what’s reasonable and healthy.

End the Fear www.endthefear.co.uk Tel: 0161 636 7525 Manchester domestic abuse charity. Includes list of local services and hotlines. Greater Manchester Police www.gmp.police.uk Emergency: 999, Non-emergency: 101 Advice on how to recognise abuse and seek help with police and legal services. Manchester Rape Crisis Centre www.manchesterrapecrisis.co.uk Tel: 0161 273 4500 A service for women who have been raped or sexually abused. They have a telephone helpline and provide free long term counselling services.

If you’re experiencing abusive behaviour in any of your relationships (not JUST with romantic partners, as family members and friends can also be abusive!) please reach out to someone. Even if the behaviours seem mild, things could escalate, or the situation could be doing more harm to your health than you realise. Seeking help does not necessarily mean that you have to leave the relationship for good, either - some people can change their ways with the appropriate help. That said, if a significant amount of abusive behaviour is present in your relationship, or if the abusive partner is not willing or able to change, breaking ties with them is frequently the only reasonable choice for your wellbeing. If you’re scared of what the consequences of breaking ties might be, there are people who can help you to work out your options.

Manchester Woman’s Aid www.manchesterwomensaid.org Tel: 0161 6367 525 (local), 0808 2000 247 (national) A charity providing services and refuge to women experiencing domestic and sexual abuse. Helpline staff will help refer on men experiencing similar situations.

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Refuge http://bit.ly/1cgkFtC Tel: 0808 2000 247 Although they’re a London based organisation, the help pages linked to above have some useful information recognising abuse and related topics.

The LGF Counselling Service http://bit.ly/1EvddBm Tel: 03453 30 30 30 Email: info@lgbt.foundation A free LGBT friendly counselling service that includes individual and relationship counselling.

Relate (Greater Manchester South) www.relategms.co.uk A local charity that provides counselling on a range of relationship issues. Payment is on a sliding scale, so you pay what you can according to income. They have a partner organisation for Greater Manchester North.

The University of Manchester Counselling Service http://bit.ly/1uY4010 A free counselling service provided for University of Manchester students. (MMU also provide their own service) The Women’s Campaign Each year, the Women’s Officer at the Students’ Union heads up the Women’s Campaign, which includes various women’s groups, campaigning to end sexual violence, consent workshops, Reclaim the Night and more.

Self Care After Rape (SCAR) selfcareafterrape.tumblr.com A Tumblr blog dedicated to self care for rape victims. The main blog will answer questions anonymously, and the Master List section includes a variety of resources to get you started on your recovery. Note that this is a blog run by a group of independent survivors, so any views expressed are those of the individual posting. There is triggering content, including personal accounts, throughout. Survivors Manchester www.survivorsmanchester.org.uk Tel: 0161 236 2182 Email: support@survivorsmanchester.org.uk Support for male survivors of sexual abuse and rape.

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Representation and discrimination Content warning - this section includes discussion and examples of discriminatory behaviours and slurs.

such discrimination will be obvious and aggressive. They think of harassment and hate crimes, of over-the-top stereotypes, of blatant discrimination such as rejecting someone for a job or not letting them into a shop.

Everyone’s got something that sets them apart from the norm. Often these things are sources of pride, and allow us to feel important as individuals. But sometimes those differences are rejected by society, leaving us feeling like outsiders, or like we are wrong or broken.

Although these things do happen, and are very serious, they’re not the only ways that people from marginalised groups face discrimination. When the ‘normal’ is set in a certain way which excludes large groups of people, it can have a variety of detrimental effects.

When talking about sexism, racism, homophobia or other forms of discrimination, people often assume that

Institutional barriers Institutional barriers occur when services and workplaces are set up with a particular set of people in mind. This can mean that people who don’t fit the mould can have difficulty functioning in their environment:

• Signifiers of wealth (a well fitted suit, a posh accent) being associated with education, intelligence and success.

• Headscarves being associated with misogyny or meekness.

• Things you need to function and be happy may not be present (wheelchair ramps, prayer spaces, appropriate bathrooms, large print copies of documents and lecture notes ahead of time).

• Ethnic clothes being associated with a lack of professionalism.

• Giving different value to different voices, such as ignoring an idea when a woman says it but celebrating it when a man does. Seeing outspoken men as confident and outspoken women as arrogant.

• Assumptions about a ‘normal person’s’ background mean some activities are not appropriate (for example, dietary requirements ignored, informal meetings held around expensive meals or drinking, or in loud or inaccessible environments).

• Dealing with invisibility, microaggressions and having to explain yourself all the time takes time and energy, which affects your performance when working, and your ability to enjoy yourself.

• Subconscious biases (along with more obvious conscious ones) can affect hiring and admissions processes, and affect who’s successful in the workplace or learning environment. For example:

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What you can do • R eporting. If someone is repeatedly making inappropriate jokes or making you feel unwelcome, you can report it. If you want help with this, make an appointment with the Students’ Union Advice Service.

There’s no one way to cope with these challenges, but here are some of our suggestions. • Social Support. Finding others who share your experiences can help validate that what you’re feeling is real. Other people can help by sharing ways of getting around barriers, reducing social isolation and giving support if you’re struggling or thinking of reporting a problem. There are a variety of student societies that you can join, from international students to LGBT+ to various cultural groups. All of them can be found on the Students’ Union website: http://bit.ly/1omSgkn

• Make a Change. Changing the system for the better can be a lot of work. But for many people it’s worth it because it makes them feel more in control of an environment that would otherwise be threatening. For others, their effort is worth it because they know future generations will have an easier time. There are a range of elected representatives at the Students’ Union whose job it is to find out what matters to students, and facilitate campaigns and policy changes. For more information see the Get Involved section.

• Practical Support. If you’re having trouble, don’t suffer in silence. There should be someone who can help, and if you’re not sure where to go, ask a trusted tutor or make an appointment with the Advice Service on the ground floor of the Students’ Union.

• Educate Others. Whether it’s just chatting to your housemates about your experiences or going into primary schools as part of an organised group, educating others can help create change and get your voice heard! But know that it’s not your job to educate everyone, and that it’s something you can do when you choose to, not when others demand it.

• Get Informed. Information is power. Learning ways to describe the barriers you face, how they come about and how they affect people can empower you to change how you see the situation, and to start changing other people’s behaviours. It can help those invisible issues become a bit less invisible.

Useful Resources Everyday Feminism http://everydayfeminism.com/ An intersectional feminist website. Articles are practical and not too academic, and cover all forms of oppression, not just sexism.

• Express Yourself. Whether it’s at home or as part of a group or society, finding ways to express yourself can help release some of the stress of not being heard. Try writing your story down, or creating poetry or art about your experiences.

Liberate Yourself www.liberateyourself.co.uk A website developed by a University of Manchester alumni where people can share thoughts and stories.

Chapter 2: When life gets you down

Liberation campaigns The Studentsâ&#x20AC;&#x2122; Union has four liberation campaigns; for women, LGBTQ (lesbian, gay, bisexual, trans* and queer), BME (black and minority ethnic) and disabled students. Liberation campaigns exist to campaign against discrimination, oppression and inequality faced by their members. They also organise socials and meetings, creating supporting and welcoming communities of students with safe spaces for discussing experiences and feelings.

Getting involved in a liberation campaign can be a great way to make friends with people with shared experiences. They can also be a great way to start a campaign about something you feel passionately about. You really can make a difference to peopleâ&#x20AC;&#x2122;s lives on issues that may otherwise feel outside of your control, which can be an incredibly empowering experience!

Chapter 3: When itâ&#x20AC;&#x2122;s more than just stress (Mental Health)

Chapter 3: When itâ&#x20AC;&#x2122;s more than just stress Our mental health doesnâ&#x20AC;&#x2122;t always stay the same; it changes depending on our circumstances as we move through life.

The next part of this booklet will provide advice on common mental health problems that students can experience while at university. Remember that this is not exhaustive, and if you feel concerned about your mental health then you should always visit your GP.

Mental illness is common and affects 1 in 3 people at some point in their lives. Most people who experience mental health problems recover fully, or are able to learn to live with and manage them, especially if they get help early on.

We all have times when we feel down, stressed or frightened. Most of the time, these feelings pass, but sometimes they develop into a more serious problem and that could happen to any one of us.

Chapter 3: When it’s more than just stress (Mental Health)

Stigma Sadly, sometimes there is a stigma attached to mental health problems. This stigma means that people often feel uncomfortable about talking about how they are feeling and this can make their difficulties worse. However, the University of Manchester Students’ Union is dedicated to supporting and assisting those with mental health problems. In 2014, the Union signed a Time to Change pledge agreeing to challenge stereotypes to make those with mental health problems feel able to seek the support they require. Occasionally, those we go to for help will hold stigmatising views of mental health, resulting in dismissive, unhelpful or rude advice. It can be very stressful if this happens, but don’t feel helpless. Reach out to someone (a friend or a support service) for advice, and know that you can always go to someone else for a second opinion (for example asking to see a different GP or switching practice). Useful Resources

Mood Swings www.moodswings.org.uk/online-support Tel: 0161 832 3736 Email: info@moodswings.org.uk Helpline and website with information and support on a whole range of mental health difficulties. Rethink www.rethink.org/home Tel: 0300 5000 927 Email: advice@rethink.org Rethink provide information on local support for mental illness. Saneline http://bit.ly/1bsyALZ Tel: 0845 7678000 Specialist emotional support and information to anyone affected by mental illness. Young Minds www.youngminds.org.uk Tel: 08088025544 Information for both parents and young people, including podcasts on the website.

British Association for Counselling and Psychotherapy www.bacp.co.uk/ Tel: 01455 883300 Through the BACP you can find out more about counselling services in your area. Mental Health Foundation www.mentalhealth.org.uk/about-us/ MHF campaigns to raise awareness of issues affecting the nation’s wellbeing. Their website has information on mental health and wellbeing.

Chapter 3: When it’s more than just stress (Mental Health)

Depression You will often hear people use the expression “I’m feeling depressed” when they’re feeling upset or miserable. These sorts of feelings are part of life and usually pass. However, when these feelings don’t go away after a few weeks and are interfering with your life, then it could be a sign that you’re depressed.

The list is by no means exhaustive, but highlights some of the common symptoms that people with depression experience.

Depression is not just about feeling sad. The core symptoms include:

Aware Tel: 08451 202961 www.aware-ni.org Support and advice for those with depression.

• Persistent low mood • Not enjoying things that would normally be enjoyable • Lack of energy There are different forms of depression, such as postnatal depression, Seasonal Affective Disorder and Bipolar. Depression can appear in different ways, but here are some of the most common symptoms: • Being restless and agitated • Disturbed sleep – waking up early, sleeping more or difficulty sleeping • Lacking energy • Crying a lot • Difficulty remembering things • Low spirit • Being irritable or impatient

It’s important to know that depression is treatable. Contact your GP or follow some of the provided links for more information. Useful Resources

Depression Alliance www.depressionalliance.org/information Search for information, support and selfhelp groups. Depression UK www.depressionuk.org/index.shtml Email: info@depressionuk.org Self-help organisation which helps people to cope with depression. Mind www.mind.org.uk Explains depression, including possible causes, and how you can access treatment and support. Includes tips for helping yourself, and guidance for friends and family.

• Taking no pleasure from life, feeling numb, empty or worthless • Feeling detached or withdrawing • Finding it hard to make decisions • Feeling pessimistic about the future • Lacking self-worth and self-esteem, feelings of worthlessness

Chapter 3: When it’s more than just stress (Mental Health)

Anxiety Most people will experience anxiety at some point, from feeling worried about sitting an exam to going into hospital. These anxieties may impact on your sleep, appetite or ability to concentrate, but eventually the worry will go away.

All types of anxiety can be treated. Many people don’t realise what they’re experiencing is treatable and struggle on with it. Contact your GP or follow the links provided for more information.

However, if feelings of anxiety start to overwhelm you, this can affect your ability to concentrate and function properly. The symptoms can include:

Useful Resources

• An overwhelming fear or unease • Sweating • Panicky • A racing heart • Feeling tearful • Wanting to escape The above list is by no means exhaustive, but highlights some of the common symptoms that people with anxiety experience. People with anxiety may also start to experience panic attacks. A panic attack is an exaggeration of the body’s normal response to fear or stress. These overwhelming sensations can cause a pounding heart, feeling faint, sweating, chest pains and shaky limbs. The person having the attack may feel like they are having a heart attack or about to die.

Anxiety Alliance www.anxietyalliance.org.uk Tel: 0845 296 7877 Email: harris835@btinternet.com Help, advice and support for those suffering with anxiety Anxiety UK www.anxietyuk.org.uk Tel: 0844 775 774 Email: support@anxietyuk.org.uk information to anyone affected by mental illness. Mind www.mind.org.uk Explains depression, including possible causes, and how you can access treatment and support. Includes tips for helping yourself, and guidance for friends and family.

Most panic attacks last between five and 20 minutes and can be terrifying. If you think you or someone you know is having a panic attack, it’s vital that you focus on breathing. Try to regulate your breathing, focusing on exhaling. By focusing on breathing, it helps overcome the initial anxiety that you were experiencing.

Chapter 3: When it’s more than just stress (Mental Health)

Suicidal Feelings Suicidal feelings are frightening for the person experiencing them, and worrying for relatives and friends. The reasons why people feel suicidal are likely to be a complex mix of personal and social factors. Often, a suicide attempt can seem to come out of the blue, but it is likely that the person has had suicidal thoughts for some time. The person may have found it difficult to express how they were feeling and therefore hid their feelings from view. Signs to look out for include: • Loss of self-esteem • Isolation and hopelessness • Taking less care of yourself • Disturbed sleep • Talking about suicide • A change of behaviour, such as feeling at ease or calm for the first time in a while

Useful Resources Maytree www.maytree.org.uk Tel: 020 7263 7070 Email: maytree@maytree.org.uk Support for people feeling suicidal. Papyrus www.papyrus-uk.org Tel: 0800 068 41 41 Papyrus is a charity set up to give young people hope and tries to prevent young people committing suicide. Call the helpline if you’re feeling suicidal or suspect you know someone who is. Samaritans www.samaritans.org Tel: 08457 90 90 90 Email: jo@samaritans.org 24 hour helpline.

• Suddenly making a Will or taking out life insurance If you’re having suicidal thoughts, it’s vital that you seek advice and support as soon as possible. However bleak your situation may seem, there will be someone who can help. If you’re worried about a friend then try not to dismiss their feelings as a cry for help or tell them that they have everything to live for. Instead, listen to your friend and encourage them to look at other options to resolve their problems. Listening to someone who is feeling suicidal can be an exhausting experience. If this happens, you may want to speak to the University’s Counselling Service.

Chapter 3: When it’s more than just stress (Mental Health)

Eating Disorders It’s normal to think about what we’re eating and to cut down on unhealthy food. However, eating habits can sometimes become problematic and damaging to your health and wellbeing. People who develop an eating disorder often do so in their teens and early twenties, and they can affect both men and women. Eating disorders can develop for a number of reasons, from emotional problems as well as worrying about being the wrong size. There are four main eating disorders and it’s not uncommon for individuals to develop more than one type of eating disorder during their lifetime: • Anorexia – Obsessive weight loss and a control of calorie intake. People with anorexia often have a fear of gaining weight • Bulimia – Bingeing on food and then purging by self-induced vomiting, abuse of laxatives or excessive exercise. This may be accompanied by periods of fasting • Compulsive Eating – Inability to control the desire to comfort eat • EDNOS (Eating Disorder not Otherwise Specified) – This may have some but not all signs of anorexia, bulimia or both. If you suspect that you have an eating disorder, then it’s important to remember that help is available. One of the biggest and perhaps most difficult steps in dealing with an eating disorder is to ask for help. A good place to start is to make an appointment to visit your GP. In addition to assessing your general health, your GP will be able to refer you to specialist services such as dieticians, nutritionists, psychologists and psychiatrists.

You can also contact the University Counselling and Wellbeing Service to arrange an appointment with a counsellor. Your counsellor can work with you to explore and address any difficulties and problems you’re experiencing in relation to your eating disorder or other areas of your life. There are also a number of support groups on campus for students with eating disorders. The Counselling Service can refer you to the ones they run. The Students’ Union also has a society called Student Minds who run a bi-weekly eating disorder support group. Contact them at manchester@studentminds.org.uk. Useful Resources Anorexia & Bulimia Care (ABC) www.anorexiabulimiacare.org.uk Tel: 03000 11 12 13 Email: mail@anorexiabulimiacare.org.uk ABC has a helpline and online support for anyone affected by eating disorders; those struggling personally, as well as their family and friends. Beat (Eating Disorders Association) www.b-eat.co.uk Tel: 0845 634 1414 Email: help@b-eat.co.uk In addition to providing information on eating disorders the website has online help and support. You can also check to see whether there’s a support group in your area. Men Get Eating Disorders Too (MGEDT) www.mengetedstoo.co.uk/ MGEDT works to raise awareness of eating disorders in men. Their website provides information about male eating disorders and also has an online forum.

Chapter 3: When it’s more than just stress (Mental Health)

Self-Harm You may find that you cope with difficult feelings or circumstances by harming or injuring yourself. Self-harm can take a number of forms and is different for different people. Self-harm includes cutting, burning, hitting, pinching, scratching, throwing yourself downstairs or at walls, overdosing, swallowing or inhaling harmful substances. It can also involve self-destructive behaviours such as being mean or rude to your friends so that they leave you. Sadly, there are lots of misconceptions round people that self-harm, from thinking that they’re trying to commit suicide to doing it for attention. Usually self-harm is a way of coping with difficult feelings or events, or feelings of self-hate.

Self-Harm selfharm.co.uk/home Email: info@selfharm.co.uk Information about self-harm, where to get support or ask a question on a notice board information about male eating disorders and also has an online forum. The below are links to online self-help websites: • www.recoveryourlife.com • www.youthnet.org • www.lifelink.org.uk • www.lcet.org/selfharm/ • www.adullam-ministries.org.uk

If you’re worried about self-harm then it’s important that you seek advice and support. Your first port of call should be your GP, and there are also some useful contacts below. Useful Resources Harmless www.harmless.org.uk Email: info@harmless.org.uk Useful information, factsheets and support National Self Harm Network www.nshn.co.uk Tel: 0800 622 6000 Email: info@nhsn.co.uk Facts about what self-harm is and is not, plus where to get support

Chapter 3: When it’s more than just stress (Mental Health)

Self-Care Although a lot of the recommendations in this booklet could be considered “selfcare” more broadly, self-care in this context means something a little different. Selfcare techniques are things that people can do to help them cope with their illness, especially if that illness (medical or psychiatric) affects their emotional state. Self-care techniques are a very personal thing. What will work for you will depend on your illness, your personality, your interests, your current mood and current symptoms - it can vary from hour to hour.

Try out a variety of things and see if they work for you, and try inventing a few! Self-care techniques are rarely discussed alongside medical information, so you may not find much about them on websites about your condition, or hear about them from your doctor. Social workers or occupational therapists are more likely to use these techniques, and lists and examples of what people find useful are common among patient communities, such as on forums or social websites such as Pinterest or Tumblr.

Self-Care techniques There are an infinite number of self-care techniques you could use and the list below is far from exhaustive! If a certain group of techniques sounds appealing, look in to them as there is a lot more information available on the internet. Nb. If you’re struggling with your symptoms, see a GP. These techniques are not an alternative to medical care. If you’re worried about your GP, stigma or a poor quality of care, see our section on Stigma. You have the right to access proper medical care. • Cover your basic needs. If you’re feeling poorly, go back to the basics. Make sure you are eating regularly, drinking enough, taking any medications at the right times and sleeping and showering regularly. It’s surprising how easily these basics can slip through the cracks when things get too much, so don’t feel bad about it when it happens. Try to get smaller tasks done to give yourself a sense of achievement, and to stop them building up. Exercise can also be very powerful if you can manage it.

• K eep an eye on your “spoon” usage. When we have a chronic illness, it can limit how much of certain activities we can do before we start to suffer. It can be useful to figure out how many “spoons” you are spending on different activities, in order to limit and prioritise what you spend your energy on. If you want to know what it has to do with spoons, look up “the spoon theory” • S elf-soothing. Self-soothing is a term for any techniques that help you feel calm, safe or otherwise soothed!

• Have a movie on standby to watch at the end of a stressful day

• Make yourself a warm drink or a hot water bottle

• Try meditation or a relaxation CD

• Put on some music to drown out unwanted thoughts or overwhelming stimuli like a busy street

• Do some craft or origami

• Colouring in can be a simple form of art that is manageable when overwhelmed

Chapter 3: When it’s more than just stress (Mental Health)

• Have a box that is ready with your favourite activities in it for when you feel distressed - as it may seem like too much to hunt them down when you are feeling bad.

• Grounding and distraction. Grounding techniques help bring your thoughts out of your head and into your senses, and hence back into the real world and the present moment. They are particularly useful for people with anxious, obsessive, intrusive or dissociative symptoms.

• Use your five senses!

• Taste a sugary drink

• Feel the textures of the objects around you

• Do a body scan - feel your weight on the chair, feel the breath in your chest, feel your fingers and toes

• Describe the objects in the room around you, such as “a blue chair” - but try to avoid judgemental or negative terms, such as “an ugly sofa”

• S ensory toys. Sensory toys can be grounding or soothing, or can be used to block out unwanted stimuli. They are good for people with sensory or overstimulation issues.

• Make some play dough or goo

• Make a swatch book of fabrics with interesting textures

• Make noise instruments like thunder drums or rain sticks

• You can buy discrete ‘stim’ toys made by and for autistic people that often double as jewellery

• Cover your less basic needs. Are you ignoring your emotional and spiritual needs? Make sure to see friends and family (even if you don’t feel like it). Learn something. Be outside in nature.

Experience music or poetry. Pray or meditate. Do something creative, do something fulfilling, do something compassionate. • Self-harm avoidance. The best way to avoid self-harm is to figure out what need the harm is fulfilling, then find another way to fill that need. • Expressing anger or other intense emotions - express your anger by tearing up paper like a phone book or magazine. Punch a pillow or find somewhere you can scream really loudly. Make art and then destroy it. Try to avoid taking your anger out on other people, even if they understand that you don’t mean it, it will wear them down and leave you feeling guilty. • Pain can be used to create or end feelings of numbness. Find nondestructive sources of pain, such as squeezing an ice cube in your hand. Make sure you know how to take care of your body after the feeling has passed • Self-hate - write down the things you hate about yourself or find some other way of expressing these feelings. Find ways to encourage self-respect once the feeling has passed. • Emotional processing. We often get detached from the reality of our feelings, whether through experiencing trauma, learning bad habits growing up, or just being too busy or stressed to check in with ourselves. There are a variety of ways of taking a look at how we are feeling, from diary writing and art journaling to meditation and a good old cup of tea with a friend who’s a good listener. More serious emotional processing may be needed in certain circumstances, and it’s a good idea to see a counsellor or psychologist to help with this process.

Chapter 3: When it’s more than just stress (Mental Health)

Self-Care techniques {cont} • M indfulness. Mindfulness meditation techniques can help us learn to stop trying to change a situation or symptom, and instead learn how to sit with it and accept it as it is. It can be a very powerful tool for people with chronic, severe or overwhelming symptoms. Even if you’re healthy, it’s also proven to boost your sense of wellbeing, creativity, immune system and more! It reduces physiological stress, and by honing your ability to focus it can help you make mindful choices in your day-to-day life. Meditation can also provide the space you need to identify any emotions you might need to process. • Practice self-love. Self-hate and negative self-image are common symptoms across a variety of disorders, and even for those who are clinically healthy. Finding ways to affirm your self-love, appreciation and respect can help banish those feelings.

• Repeat a positive mantra out loud

• Do positive things for yourself actions speak louder than words and taking good care of yourself can strengthen the idea you deserve good things

• Write, or have a loved one write, a list of positive things about yourself. Put them in a jar so you can read them when you feel low

• Write down or reflect on all the good things you have done or achieved. Take your time because there will likely be more than you thought! Think about what you would say to a friend if they achieved those things while facing the same barriers you face. Have a friend tell you if you’re struggling to be kind about yourself.

• H elp others help you. Having a longterm health condition of any kind can change how you interact with the world, and what you need from it. Learn what your needs are. Explain to the important people around you (which may include people you work with) what it is they need to know about your condition to be able to facilitate you. If you feel like you’re supposed to try to cope by yourself, it may be worth reading about ‘the social model of disability’, which outlines a way of thinking about illness, particularly that the way we design services and other parts of society can cause just as many problems for disabled people as the illness itself. Applying the model to mental health conditions can be a little more complex than for other impairments, but progress is beginning to be made.

Chapter 3: When itâ&#x20AC;&#x2122;s more than just stress (Mental Health)

Useful Resources Calm.com www.calm.com Guided one-off meditation/relaxation sessions, calming music, sounds and images. Greater Manchester Coalition of Disabled People www.gmcdp.com A Manchester group providing social support groups and campaigning opportunities. Headspace www.headspace.com Headspace is a subscription service, however if you are interested in learning mindfulness meditation techniques it is an excellent service, with a free 10-day trial. Manchester Mind www.manchestermind.org Run a variety of projects to promote wellbeing and support and empower people with mental health difficulties. Mindfulness Based Cognitive Therapy www.mbct.co.uk Information about the therapy, classes in mindfulness and training. Stimtastic www.stimtastic.co.uk A positive website selling stim toys, run entirely by and for autistic and other neurodivergent people, with 10% of proceeds going to projects that benefit the autistic community.

Chapter 4: Resources

Chapter 4: Resources There are a variety of places you can go if you are having a problem. If you’re having academic problems, it can be helpful to talk to your tutor, academic advisor, or department staff. However, this may not suit you if: • your problem is not academic • you want to talk to someone confidentially • you feel like the academic staff are not handling or would not handle the situation in a way you’re happy with Please do reach out, as we are here for you.

The University and Students’ Union Services Students’ Union Advice Service Tel: 0161 275 2952 Email: advice.su@manchester.ac.uk Web: manchesterstudentsunion.com/adviceservice Students’ Union Building / Oxford Road / Manchester / M13 9PR Located on the ground floor of the Students’ Union. Open Monday to Friday, 10:00 – 16:00. Email, phone or drop-in to make an appointment. The Students’ Union Advice Service is a free, confidential service where students can get information and advice on academic, housing, wellbeing and financial issues. The Union is independent from the University which means the advisors always have student interests at heart. University of Manchester Counselling Service Tel: 0161 275 2864 Email: counselling.service@manchester.ac.uk Web: www.studentnet.manchester.ac.uk/counselling 5th Floor, Crawford House / Precinct Centre / Booth Street East / Manchester / M13 9QS The Counselling Service has a team of professional counsellors and psychotherapists offering students confidential help with any personal issues affecting work, selfesteem, relationships, sexuality, mental health or general wellbeing. They offer oneon-one appointments with counsellors, as well as a range of workshops to help with managing anxiety, self-esteem and low mood. They can also advise on where else to seek help within the University and make referrals to NHS mental health services.

Chapter 4: Resources

University of Manchester Disability Support Office (DSO) Tel: 0161 275 7512 Email: dso@manchester.ac.uk Web: www.dso.manchester.ac.uk Second Floor, University Place / Oxford Road / Manchester M13 9PL The DSO offers support to disabled students. They can offer you support in applying for Disabled Students’ Allowance that can assist with course adjustments, travel, equipment or support, depending on your disability. They also help communicate with your school to put adaptations in place, or to speak up for you if your disability is not being accommodated appropriately. If you’re a disabled student, or think you might be a disabled student, it’s important to speak to them to see what support you can receive. University of Manchester Equality and Diversity Team Tel: 0161 306 5857 Email: equalityanddiversity@manchester.ac.uk G.035b John Owens Building / Oxford Road / Manchester / M13 9PL The Equality and Diversity Team provide advice on equality and diversity issues for students and staff. They also run campaigns and deliver training on related issues. University of Manchester Atrium Tel: 0161 275 3033/3781 Email: atriumadvice@manchester.ac.uk 2nd Floor University Place / Oxford Road / Manchester / M13 9PL The Atrium offers advice to students on financial issues, health and wellbeing, careers and studying abroad. Contact them to book an individual appointment or workshop.

Chapter 4: Resources

Student Societies and Campaigns The Students’ Union has a wide variety of student societies and groups to cater for all your interests. However, here are a few that could be of use if you’re struggling with your wellbeing or want to change the way things are run. Liberation Groups Whether you are a woman, a BME, Disabled or LGBT student, or part of any other minority group, there will be something for you at the Students’ Union. The four recognised liberation groups (Disabled, BME, LGBT and Women’s) also have Liberation Reps that are elected yearly, and they can help facilitate change if there’s an ongoing problem. There are also societies set up for the liberation groups that can provide community and support. Find out more at http://bit.ly/1ArH2I5

Nightline Nightline is a confidential listening and information service, ran for students, by students. They offer non-judgmental support for all students, regardless of the situation. They are open for calls between 20:00 and 08:00 every night of term. You can find the number on the back of your student card. Sports and Fun University is not all about studying hard. Getting out, meeting people, exercising and having fun will help keep you healthy and happy, so take some time off to pick up a new hobby or join a society. Find out more about Students’ Union sports societies at http://bit.ly/1EvfFry Find out more about Athletic Union teams at www.sport.manchester.ac.uk/sport

Meditation and Yoga Society

Student Minds

Meditation and yoga have been proven to increase your sense of wellbeing and your resilience to stressful events. The society runs weekly sessions in the Students’ Union. Visit their Facebook group http://on.fb.me/1BnkoLZ or join online at http://bit.ly/1GARJcp

Student Minds are part of a national organisation. They run a bi-weekly support group for people with eating disorders right here in the Students’ Union, and campaign on mental health related issues. Get in touch by emailing Student Minds at manchester@studentminds.org.uk or visit http://on.fb.me/1ArHvdt

Chapter 4: Resources

The Disabled Students’ Society

Volunteering

The Disabled Students’ Society is a group of disabled students who campaign on issues and organise socials, workshops and careers events for disabled students. Get in touch through their Facebook page www.facebook.com/UoMDSS or join online at http://bit.ly/1cXRMmA

Volunteering can make you feel useful, connected, and more compassionate. There a range of volunteering opportunities available on the Students’ Union Website here http://bit.ly/1lw1e3S

Time to Change

The Students’ Union has an active Women’s Campaign which all self-identifying women are able to take part in. As part of the campaign, the Union runs a Students Against Sexual Harassment Group which is open to all students to develop campaigns and tackle sexual harassment on campus and in society. To get involved, please visit www.facebook.com/ManchesterSUWomens or contact the Women’s Officer at the Students’ Union.

In December 2014, the Students’ Union signed a Time to Change pledge and committed to being part of the movement to end stigma and discrimination round mental health. If you would like to get involved in campaigning on this issue at the Union, or find out more about their plans, contact the Wellbeing Officer. Their email can be found on the Students’ Union website.

We Get It – Zero Tolerance to Sexual Harassment

Your representatives Not happy with the way things are run? Want to make changes? There are a variety of ways to get involved. The Exec Team The Exec Team are your full-time elected representatives at the Students’ Union. If you have a problem, feedback to share, or want to get involved in campaigning for changes, get in touch. They are based in the Student Voice Office on the ground floor of the Students’ Union. See the Students’ Union website for more information.

Student Officers There are a variety of Student Officers who are elected to represent different student groups and communities, from Liberation Reps to School Reps to Postgrad Reps. If you’re interested in contacting them, you can find all the information through the Students’ Union website.

WE ARE HERE Monday - Friday 10am until 4pm Located on the Ground Floor of the Studentsâ&#x20AC;&#x2122; Union building Drop in, make an appointment by emailing advice.su@manchester.ac.uk or call 0161 275 2952