Hello from your VP Welfare Heya, my name’s Adam Sparkes and I’m your Vice President Welfare. In this guide, and whenever you see the ‘Be Kind to Your Mind’ campaign, we will be working to remind you that your mind is your most important resource. We want to give you some tools and tips to keep it healthy and active, and show you that with a little bit of self-love, and TLC (tender loving care) you are able to manage the normal stresses of being a student and not let it get on top you. By taking some time for self-care you can manage your mind and avoid burning out. We know that sometimes mental health is not just about self-care, and if you feel like you are struggling, whether it is with your work or with other aspects of your life, there are support systems both here at Queen Mary and in the local community for students. At the end of this guide, you can find a selection of the support available for you across the community and Queen Mary. Always remember, never be afraid to reach out, and seek help. If you ever want to contact me, you can do that here:
su-vpwelfare@qmul.ac.uk @WelfareQMSU @welfareqmsu
Hi!
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Campus communities Do not forget that one of the best ways to feel more involved and therefore less isolated is to make the most of our campus communities. You can meet lots of other students who are all sharing similar experiences. Societies and clubs
Volunteering
Within both QMSU and BLSA we have an incredible selection of clubs and societies that strengthen the community feelings we have on our campuses. From Academic to Faith, Cultural to Political societies, there’s something for everyone. There are also specific societies that campaign and work on wellbeing issues, such as QMULMind and Mental Health Awareness Society. If there’s not one you like, then you can also start your own! www.qmsu.org/getinvolved
Even the smallest act can count, whether it’s a smile, a thank you or a kind word. Larger acts, such as volunteering can improve your mental wellbeing and help you build new social networks. We have lots of volunteering groups and flexible opportunities for you to get involved with. www.qmsu.org/volunteering
Sport Sport and exercise is proven to help calm your mind, provide stress-relief and make you more productive. Get involved with a fun and social turn-up-and-play programme, challenge yourself and compete or free your mind at a yoga class at the gym. www.qmsu.org/sportandfitness
Events We run lots of different activities throughout the year where you can learn new skills, meet other students and have fun! Learn how to make bunting, come to a quiz night or even go on a day-trip with your fellow students. www.qmsu.org/events
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Positive mental wellbeing We can all find it difficult to maintain positive mental wellbeing at times. Coming to University can be a stressful time – and part of learning to be kind to your mind is recognising that stress can be a natural emotion. With the right tools we can learn how to manage our stress and improve our ability to cope. For some, stress and upset can become unmanageable. At that point, talk, seek help. You’re not alone, there are people who can help you.
Anxiety awareness Lots of people feel anxious some of the time – it’s a healthy response to feel apprehensive or worried about upcoming challenges: it can help you to do well in examinations or
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assessments, or when you’re speaking in public or trying out something new. Anxiety can become a problem when it gets in the way of doing things that are good for you, which is when you should seek some help. Talk to others around you as you may find they feel the same, and think about using your nervous energy in a positive way – whether it be exercising or excelling at your next challenge. There are also many helpful techniques online for managing anxiety, such as Mindfulness and Cognitive Behavioural Therapy.
Fear of failure There can be a lot of challenges at University and part of doing better in your studies, building new friendships, and taking on new challenges outside of academia is about learning what doesn’t work. Not getting something right first time can be difficult – but it should give you the opportunity to do better at it next time. Feeling low when things aren’t perfect the first time is natural but it shouldn’t change how you live your life – if you are struggling to sleep, lose your appetite, or can’t shake off
how you’re feeling, do seek some help. Often the biggest challenges are the ones everyone feels – remember to check in with your friends and course-mates, and consider each setback as a chance to do better!
The Students’ Union and University are improving academic feedback this year. Give your Course Representative your feedback: www.qmsu.org/reps/coursereps
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50 Tips for Self-Care Everyone has different ways of relaxing and taking a break but here’s some ideas from us. 1. 2. 3. 4. 5. 6. 7. 8. 9.
Take a ‘mental health day’ off. Have a warm drink. Go for a walk. Have breakfast in bed. Get some exercise. Go to the movies or a show. Go window-shopping. Walk in the rain. Tune into yourself and find out what you are feeling and what you need. 10. Notice your achievements and give yourself credit for them. 11. Plan something fun - an outing, treat, celebration or holiday.
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12. Dance. 13. Stop and smell the flowers. 14. Meditate or pray. 15. Watch a funny video. 16. Relax with a good book. 17. Go to a park and swing on the swings. 18. Wake up early and watch the sunrise. 19. Make a special meal just for you. 20. Sing. 21. Visualise a safe relaxing scene and imagine stepping into it and soaking up the peace.
22. Write down everything you love about yourself. 23. Give yourself permission to sit and relax, especially when you are tired. 24. Listen to positive, motivational music. 25. Take a warm scented bath. 26. Sit in the sun. 27. Phone a friend. 28. Go to the beach. 29. Go out and explore nature. 30. Write a letter to a friend. 31. Play your favourite music. 32. Do something creative just for pleasure. 33. Go to a spa, a sauna or have a swim. 34. Cook something special. 35. Go to bed early. 36. Watch the sunset.
37. Buy yourself an affordable treat. 38. Plan a get-together with friends. 39. Listen to the birds. 40. Write about how you are feeling. 41. Browse in a book store. 42. Do some yoga. 43. Ask someone for a hug. 44. Burn essential oils in an oil burner. 45. Play some calming music. 46. Create quality time for you by turning you’re phone off. 47. Lie on the grass. 48. Eat something nourishing. 49. Talk to someone you trust about how you’re feeling. 50. Ask for the help and support you need.
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Student Services University can be tough. So if you’re struggling or you start to feel unwell it is important to make changes and seek the right support that suits you. Check out some of the help that the University provides you here. Student Support Contacts
Advice and Counselling
www.qmul.ac.uk/studentlife/ support/contacts/index.html
Confidential, professional support and advice for emotional, psychological, financial and student welfare issues.
Faith
www.welfare.qmul.ac.uk
We have a Multi-Faith Centre, contemplation rooms, a prayer room and a chaplaincy which offers events and is open to all students, regardless of their religion and beliefs. www.faith.qmul.ac.uk
Disability and Dyslexia Service
Student Health Service An on-campus, weekday NHS medical service for students living in QMUL halls of residence, or off-campus but within Tower Hamlets. www.studenthealth.qmul.ac.uk
Learning Development 2,000 students are offered access to reasonable adjustments, e.g. exam Offers one-to-one tutorials and arrangements, dyslexia screenings and targeted workshops on aspects of specialist one to one support. writing, presentation skills, effective reading and exam skills. www.dds.qmul.ac.uk
www.learningdevelopment.qmul.ac.uk
Mind (external charity) Provides advice and support to empower anyone experiencing a mental health problem. www.mind.org.uk
Nightline (external charity) Confidential listening, support and information for all London students. www.nightline.org.uk