RE CO VE R
CONTENTS Editor’s note
3
The rules of improv
4
Twiggering
5
A long way from home: a guide to managing personal relationships at university
7
Creativity and wellbeing : live life more creatively
9
Talking about mental health issues: the first step is always the hardest
11
Supporting your friends
15
Getting in the student groove: five top tips for cooking as a student
17
EDITOR’S NOTE
Student Minds is a charity that aims to work with and
If you’ve not yet read the first issue of ReCover, then
for students, providing the time, space and resources to
you can read it here! We’re really proud of the first two
help people start talking about student mental health in
issues, but we need your help to keep ReCover going.
a safe, supportive environment. We work with student
If you’re interested in writing something for the third
volunteers up and down the country to campaign for
issue, please do get in touch via email:
more focus to be put on student mental health, and
recover@studentminds.org.uk
help students to set up and run open access support groups at their universities, providing informal peer-
For now, I’ll let you get reading. But before I do, I’ll say
to-peer support when students need it. We think that
this: please get in touch via Facebook or Twitter with
encouraging students to talk to their peers is a positive
your thoughts – we love to hear them! And keep an eye
thing, that conversation helps to break down stigma.
on our social media sites for exciting Student Minds
Moreover, we believe that talking changes lives.
updates and events.
Developing ReCover is an extension of this belief; it
Happy reading!
provides us with a platform to keep both students
Sophie
and volunteers up to date with news, developments and musings in the field of mental health. We hope that ReCover will be able to inform a wider audience about the work that we are doing with students and universities across the country. As ever, special mention goes to all of our contributors for their thoughts and their enthusiasm. Without their time and effort, ReCover could not happen.
The rules of improv
by
CHRIS SINGLETON
“Everyone is funny”
We’re all in it together
I looked at the workshop leader as though he was mad.
Accept what your fellow actors offer you and support
My self-doubt erupted:
them in scenes - you are all part of the same team.
‘You’re not funny. You can’t act, you’re not talented
One actor can have a brilliant performance, but the
enough. Everyone else is better than you.’
audience will still leave feeling disappointed if the rest of the team are having a bad night. Hunting for glory
I’ve experienced periods of low mood since high
is pointless, but if you constantly look to support your
school; little voices destroying my confidence and self-
team mates then your performances will become more
esteem with maniacal precision. Acting once gave me
creative, more daring, and thrilling to watch. In the past,
huge amounts of joy, but over the years, it became an
I would always compete to have the best idea, staying
exercise in self-deprecation – I was never good enough
silent when I inevitably felt inferior. Now, I accept ideas
for my own inner critic.
from my team-mates and build on them to benefit the
But as I tentatively started comedy improvisation
whole group. Paradoxically, it is much easier to accept
classes (think: Whose Line is it Anyway?), I realised it
myself when my energy is focused on supporting the
was true. Everyone is funny. The mantras of improv are
people around me.
immensely positive for a reason, and have gradually helped me quiet the old doubting voices of depression
Say ‘yes’
and rediscover the joy of performance.
A positive actor is infectious – if you accept the events of the scene with enthusiasm and excitement, the
Don’t think
audience are more likely to come along for the ride.
On stage, the more your brain gets involved, the more
Saying ‘yes’ with enthusiasm has extended my comfort
it tries to censor your ideas – it doesn’t want you to
zone and increased my confidence, both on stage
look ‘weird’, so it sticks to what it perceives as ‘safe’.
and off. I know now that I can choose how I respond
Improv teaches you not to think - that whatever you
to the opportunities and offers that arise in my life
say or do is useful. If it seems silly, or boring or mad, it
– and that when I say ‘yes’ to them, my doubts and
doesn’t matter. Any idea can be justified and fit into
fears are appeased and I am inevitably led into richer
a scene. By accepting that my ideas don’t have to be
experiences. It’s much easier to ignore the little voices
clever, and handing over the responsibility for them
when I’m busy saying ‘yes.’
to my intuition and not my brain, I find I can live much more easily with my gnarly inner critic.
Don’t try to be someone else Be honest and true to yourself – never try to be
Whatever we do, whether we’re actors, students,
someone you’re not.
accountants, executives or chefs, we all have voices of doubt telling us that we’re not as ‘good’ as everyone
I have always admired performers who can stand up on
else. But if we practice accepting our ideas without
stage and be spontaneously funny – Colin Mochrie, Ross
judgement, supporting our team mates and saying ‘yes’,
Noble, Mike Myers – and criticised myself for not being
we can come to terms with our inner critics, quiet them,
able to do what they do.
and learn to believe in our inherent uniqueness and
What my inner critic neglected to tell me was that these
creativity. We are all brilliant in our own respective ways,
improvisers are unique, and are so great to watch
and we are capable of achieving anything we set our
because they are true to themselves. An audience loves
minds to. We just need to stay true to ourselves.
an actor who is willing to bare their own personality
Chris is a member of improvisation company
on stage – and it is incredibly rewarding for all involved
Monkeyheads, based in Leeds. More information
when they do. But the moment one performer tries to
can be found by clicking this link.
emulate another, they will undoubtedly fail. My self-doubt was never exclusive to acting; relationships, work, seminars – my whole life was vulnerable to the same painful cycle of critique.
Twiggering
by
JO PAUL
I would like to spend some time on something I have
1. Excessive excercise
decided to name ‘twiggering’. It refers to ‘triggering’ mental health issues, primarily eating disorders, through
It can be great when you’ve just finished a giant run,
social media posts (hence the triggering + twittering
or worked out for a solid three hours - without even
mash-up). It is more easily done than you might think,
realising it! But these sorts of posts can make a sufferer
but also fairly easily avoidable, and avoiding it makes
feel extremely guilty, especially if they’ve been told they
a huge difference. We are all inundated daily with a
ought not to be exercising any more. Focus more on
variety of messages, many of which can be harmful
how you feel. If you’ve been for a run, maybe post about
to those in recovery. You can help by eliminating one
how nice it is to get out into the fresh air. If you’ve been
source of these toxic messages. Of course I am not
to the gym, maybe you enjoyed meeting some friends
trying to tell anyone what they are and are not ‘allowed’
there and so you can focus on the social aspect. But
to post, merely pointing out some types of posts to
try to avoid numbers (number of hours, kilometres run
avoid if you wish to be sensitive to those friends and
etc.) - that can be saved for a specific group of friends
followers who might be struggling!
who can participate in these sorts of things, without the harmful effects.
2. Skipping meals
4. Body bashing
Try to avoid posting about skipping a meal even
This may be an obvious one, but bashing your own
(especially!) if it’s because you’ve been too busy or just
body (or someone else’s!) online just perpetuates a
forgotten. Someone with an eating disorder cannot stop
culture where we ought to hate on our own bodies
thinking about food, and wishes they could. They also
and compare them to others’. If you’re bashing on your
may strive to skip meals, and feel bad when they can’t
beautiful body, those around will inevitably follow suit.
manage it. Again, there are other things you can focus
Celebrate your body!
on, for instance the busy day you had, or the great writing session that kept you so occupied. You can post
5. Trigger warnings
about this without mentioning the issue of food.
It is great to share reports, art, blogs etc. about body
3. Guilt posts
image and eating disorders. But if they touch on
Many people like to post about when they’ve indulged
important to post it with a trigger warning. If you’re not
- this is great! Indulging is important from time to time.
sure, pop one on there anyway.
sensitive subjects, behaviours, images etc. it is very
But what is important is the tone of these posts. Try to stay positive and guilt-free when speaking about
6. Dieting happens
an indulgence. There is a big difference between ‘Sometimes you just need a pizza!’ and ‘Feeling so
But too much broadcasting about it can make sufferers
fat and gross from all that pizza!’ It’s subtle, but it’s
feel that they ought to be dieting as well, when they
important.
need to be changing their diet in a different sort of a way. This is another case where focusing on feelings rather than numbers or behaviours (or food) can be important. The bottom line is stay positive, avoid getting sucked into media trends and body judgement, and focus on feelings, mental health and sharing the love!
A long way from home: a guide to managing personal relationships at university
Going to university is a rollercoaster, and everyone’s
Of course each and every university experience
in for a different ride. Yes, we all experience the
is different, but in learning how to deal with my
excitements and anxieties of becoming a student, but
depression, I have discovered that maintaining
for anyone experiencing a mental health difficulty,
personal relationships is one of the greatest struggles
the transition from living at home to moving away can
of all whilst being away from home. So I have put
be more difficult than for most. Trying to look after
together the following as a general guide for anybody
yourself, your studies and your social life can put
who has lived, or is living, with mental health difficulties
significant strains on personal relationships and many
at university.
people can end up feeling lost and isolated. Yet it is important to remember that you are not alone on your
Friends, classmates and colleagues in house-shares
path through higher education. This article will look at some simple ways to maintain and manage your personal relationships away from home.
For nearly everybody who makes the decision to go to university, the prospect of making new friends is
During my first term as an in-house student at
an important and appealing factor. However, whilst
university, I was diagnosed as being “severely
many of us dream of being meeting the ideal flatmates
depressed” by my doctor. There appeared to be no
and making a great many new friends, this can be
specific reason as to why; aside from a change in my
difficult to achieve when you have to juggle lecture
environment, I could think of no event that would have
timetables, coursework and reading, as well as your
triggered such a change in my mood and emotions.
mental health. It is important not to pressure yourself
This was my very first experience of dealing with
socially in your first year and for anyone suffering from
mental health issues. Despite having friends who
forms of anxiety or other mental health difficulties,
had been diagnosed with OCD and Bipolar, I myself
making friends can be particularly tough. There will of
had never been dealt the hand of clinical diagnosis.
course be times when you will want to be away from
I was prescribed anti-depressants, and in a short
the crowd, to reflect and gather your thoughts, but
time overcame the feelings of tiredness, sadness and
remember that too much ‘alone time’ is no good for
danger that I had been experiencing; I admit that I
anyone. Keep in touch with friends back home and be
could not help but naïvely wonder what so much of
sure to establish a network of student friends who will
the fuss was about, when it came to battling mental
be able to offer you support if you need it, or at the
illness. However, in my third and final year of study, my
very least, a good night out! Joining the university gym
depression returned with a vengeance and life became
or a sports society can be a good way to meet people
nearly impossible; on many occasions I would resort
in your own time and helps to alleviate low mood with
to self-harm. My personal relationships took a rough
exercise.
turn and I was left feeling like so many other sufferers: overwhelmed, hopeless and completely detached from student life.
Getting to know classmates can also be a great way
Tutors, teachers and other academics:
to make friends. You may not live with them but the likelihood is that you’ll have plenty of common interests with the students who are on your degree course. In
It is important to remember that the tutors, teachers
addition to this, classmates can surprise you in ways
and academics in your department are there for many
that you least expect. I remember one incident in which
purposes, one of which is to see you succeed. Try and
I sat silently in class (a “bad day”) while everyone else
keep these people informed of any struggles you are
around me talked about what they had done over the
having with work, be it the amount you have to do or
weekend, feeling I had nothing to share. The girl seated
an upcoming deadline you are worried about. They will
beside me suddenly turned to me unexpectedly and
be able to provide you with essay advice and suggested
asked what I thought of the week’s reading; I could
reading, as well as assisting with late submissions of
have cried that someone had actually spoken to me.
work. Most tutors have office hours that you can attend
Suddenly I was included in the conversation! I have no
in order to talk over any issues with them, but if you find
idea whether the girl recognised the symptoms of my
it particularly difficult to speak in person with your class
“bad day” or not, but if you’re reading this, I’d very much
teacher, simply send an email; you can document your
like to take this moment to thank you.
conversation as evidence, if required in the event that you need more time to complete work.
Family:
Student support and medical services:
Your family members are often the ones who will miss you the most during your stay at university, so do not be surprised if they are a little hard at letting you go,
Most universities have their own doctors surgery
sending supplies in the mail every week and calling
located on campus, which you will be expected
every other night to check up on you. Maintaining
to register with during your first weeks of study.
contact with your family is a positive thing; it not only
Remember to make this your first port of call in setting
provides you with a network of people who know your
up prescriptions and any other medication you need;
situation but also makes it easier to adjust back to
though this process can be slow to begin with, it soon
home life if you choose to return during the holidays.
pays off and you avoid running out at the end of the
Homesickness can affect us all but it is good to try and
month. A Student Support Office (SSO) should also be
prepare yourself for this before you leave home by
available for students to access. This can help to provide
packing some of your favourite things: things that smell
you with free counselling services, and sometimes
of home, photographs of old friends and loved ones,
offers meditation, group-sharing classes and mentoring.
a treasured stuffed animal etc. In addition to this, talk
Finally, a few universities across the country run a
to your new roommates about home, what you love
student-based charity called ‘Nightline’, which offers
about it, what you miss; everyone is going to be longing
an out-of-hours listening service for anyone feeling
for familiar things, so share and be shared with. As a
troubled or in need of help. This may be particularly
final note, try not to completely replicate home in your
useful for those who would prefer to speak to a member
new surroundings – it will only make it more difficult to
of the student body, rather than a medical official,
adjust to university life in the long run, and remember,
as a first step towards seeking help. Many people I
you’re not just getting a degree, you’re getting some
have spoken to have found ‘Nightline’ a useful service
independence.
in providing an ear to listen or a shoulder to cry on; sometimes speaking to an anonymous body can be easier than sharing with someone who already knows you.
So yes, university is a rollercoaster and everyone’s ride is different, but remember that if you’re experiencing
by SADIE LUMMIS
a mental health difficulty, there is a whole network of people available to support you on your journey. I hope that this information will provide you with some useful ideas on how to manage your personal relationships when leaving home to begin your studies. It’s a big campus out there, and I wish each and every one of you luck.
Creativity and wellbeing: live life more creatively Creative activity challenges us to learn new things
“Art opens your eyes to different connections. It makes you see the world differently.”
and build upon existing skills and knowledge. Studies show that creative activity can build self-esteem and confidence, concentration and focus. Jackie Andrade,
Start2 user
a cognitive psychologist at the University of Plymouth,
Keeping well in mind and body is something we all
conducted a study in 2008 on the benefits of doodling
aspire to. Many studies suggest that having meaningful
and proved that, far from distracting us, doodling
and active lives is the key to wellbeing and happiness.
enhances our concentration, especially in boring
Harnessing natural creativity can be a powerful way
situations. She says:
to build these into our lives and enhance our sense of wellbeing too. The more we learn about wellbeing, the
unusual connections and come up with imaginative
“A simple task like doodling may be sufficient to stop daydreaming without affecting performance on the main task… In everyday life, doodling may be something we do because it helps to keep us on track with a boring task, rather than being an unnecessary distraction that we should try to resist doing.”
approaches to problem solving. Quite simply, opening
[1]
more we understand that using our natural creativity is fundamental to a sense of wellness. Creative activities can build many transferable skills that cross over into daily life and help with self-management. When talking about ‘creativity’ many people say “I’m not artistic” usually followed by “I can’t draw.” However ‘being creative’ isn’t specifically about artistic ability, but more to do with the wider ability to ask questions, make
ourselves up to live life more creatively allows us to see things differently and can benefit us in all areas of our life.
Creative activity stimulates curiosity in the world
Another fascinating and very useful effect of creative
around us and helps with feelings of connection to
activity is the heightening of our problem-solving
our surroundings and to other people. Being creative
abilities. Occupational Therapist Jennifer Creek, during
offers the chance to express ourselves and explore
some research with groups of women attending art
our own identity and develop new thinking skills that in
workshops, showed that exercising creative muscles
turn helps build positive life skills. Research also shows
through arts activities actually stimulated problem-
that creative activity can help with pain management
solving skills at the same time, probably because the
and relaxation. A team headed by Professor Marina
brain becomes used to thinking in new ways and viewing
de Tommaso [2] at the Neurophysiopathology Pain
situations from new angles. [6]
Unit conducted research into the effects of looking at
Online creative wellbeing resource, Start2 is the first of
beautiful art on pain management.
its kind and uses evidence-based methods. This free
Subjects rated pain as being a third less intense
resource gives us tools to understand how we ourselves
when viewing beautiful art as opposed to something
can boost and maintain positive mental health. It offers
they considered ugly, or a blank canvas. Electrodes
over a hundred expertly developed creative activities
measuring the brain’s electrical activity confirmed a
that have been proven to benefit mental and physical
reduced response to the pain when the subject looked
wellbeing. These engaging activities innovatively mix
at paintings that he or she considered beautiful.
approaches from education, occupational therapy, mindfulness, horticultural therapy, the ‘Green Gym’
Pioneering work by British scientist Professor Semir
and wellbeing arts. The resource shows new ways to
Zeki at University College, London, found that looking
approach and take control of our lives, through learning
at something a person considers beautiful triggers a
to employ this instinctive creativity that we are all born
response the orbitofrontal cortex, a part of the brain
with. Activities are designed to maintain and improve
which is associated with pleasure. [3]
mood, alleviate stress, provide self-care and self-
A 2003 study reported that people taking part in art
management tools, build emotional resilience, stimulate
and health projects used medical services less. [4]
emotional literacy, and build insight into stress triggers.
By making creative and artistic activity a part of our
“I really enjoyed using Start2 and I would recommend
regular routine we can strengthen, repair and revitalize
it to anyone looking for something different. There are
ourselves, and build up resistance to old enemies;
a variety of activities on offer…I feel it has helped with
stress and anxiety. We can even help our immune
my depression and anxiety as it gave me an outlet to be
systems! In a well-known study from the Behavioural
creative, as well as having interesting features.”
Medicine Clinic, Harvard University
Start your own journey to live life more creatively by
researchers showed that when we take part in creative
visiting the Start2 website, visit their Facebook page,
activity, it can slow heartbeat and reduce blood
or follow them on Twitter.
pressure. This may be due to the fact that expressive artistic activity releases neurochemicals, including endorphins, into the brain. These neurochemicals assist deep concentration, slow down pulse and breathing, and boost the immune system through what is termed ‘The Relaxation Response’. [5]
10
REFERENCES
Start2 has been developed by the arts and wellbeing
[1] Andrade, J.: What Does Doodling Do? (2008)
part of Manchester Mental Health and Social Care Trust.
team at Start, an award-winning NHS service, which is
[2] De Tommaso, M., Sardaro, M. and Livrea, P.: Aesthetic value of paintings affects pain thresholds (2008) [3] Ishizu, T. and Zeki, S.: Toward A Brain-Based Theory of
by TAMZIN FORSTER
Beauty (2011) [4] Everitt, A. and Hamilton, R.: Art, Health and Well-being – An Evaluation of Five Community Arts in Health Projects (2003) [5] Benson, H. and Klipper, M. Z.: The Relaxation Response (2000) [6] Creek J.: Measuring the Outcomes of a Creative Activity Group (2001)
Talking about mental health issues: the first step is always the hardest
by AMY ZILE
‘I wanted to share my problems with people
When people think about mental illness, there is often
because I was really struggling to cope with them
a ‘one size fits all’ view of different issues. I’ve struggled
on my own. I found out by telling people, that I
with depression, anxiety and self harming behaviours
didn’t need them to do anything, I just needed
for over a decade, but when people look at me, I doubt
them to know what was going on with me’ – Will J
the first thing they think of is that I have mental health issues. One of the most damaging aspects of having
Around 1 in 4 people will experience mental health
mental health difficulties is the secrecy involved, which
issues at some point in their lives, and it’s no surprise
can leave you feeling worthless, empty and alone – how
that due to the transitional changes involved with
do you put that into words? It feels like mental health is
going to university, alongside the stress of living
not the kind of thing you can just drop into conversation
independently for often the first time, mental health
because it’s so misunderstood. This is why we need to
issues are increasingly common amongst students.
talk about it. I’m not saying we should all climb on top
Students often feel most comfortable talking to their
of rooftops and shout across the hills that we’re having
friends or peers about their issues, but this isn’t always
difficulties, but even just letting one or two close friends
easy! Talking about mental health is one of the key ways
know that you’re struggling can make what seems like a
that stigma and misperceptions about mental health
mountain climb to recovery seem like small, achievable
issues can be combated. Often, people’s understanding
steps.
of mental health issues is purely diagnostic criteria, and so talking can broaden the knowledge and understanding of mental health. 11
‘I can’t speak for everyone, but for me, talking
– often, lack of understanding can shock people, or
to people and telling them about my situation
appear as ignorance.
has been one of the most liberating things I have
Education is the key to unravelling stigma. The more
done, as it seemed to normalise my experience in
open we are, despite all the stigma that’s out there, the
my own head’ – Will J
more we can educate and correct the misconceptions surrounding mental illness. Even having the courage
Talking about mental health: the fight against stigma
to talk to one person about your mental health issues can really help them, and if words are hard to get out, I’ve often found writing a letter can make the
‘I wanted to share my story to make people more
experience easier. When you first start to share your
aware of Borderline Personality Disorder, as it’s
mental health issues, be it publicly or just with friends,
not the most well known disorder’ – Sophie
you’re never really sure how people will react. It’s
One of the main problems that can often stop people
important to explain to people that whilst mental health
from speaking out about their mental health issues, or
isn’t a physical illness you can see like a broken leg, it
mental health in general is the issue of stigma. Stigma
can still affect most aspects of life, and can become
involves any kind of negative reaction or consequence
overwhelming – and to stress the fact that you can’t just
of being open about mental health issues. Estimates
‘snap out of it’ and ‘be happy’.
suggest around 40% of people with mental health
In order to properly combat stigma, talking about
difficulties experience stigma on a daily, weekly or
mental health issues should start from a young age, in
monthly basis, and 60% of people said that stigma
an ideal world. I can safely say that when I first realised
and discrimination around mental health issues are as
something was wrong, and that I was coping with my
damaging, or more damaging, than their mental health
feelings in a completely detrimental way, if someone had
problem itself (Time to Change).
explained to me that ‘it’s okay to feel sad, it’s okay to
As explained by Sophie in the quote above, often talking
feel angry, it’s okay to feel anxious, and here’s what we
about mental health issues is the only way to reduce the
can do about it...’ I would probably be in a very different
stigma and increase understanding around a diagnosis
place in my life than I am.
or issue. Mental health affects everyone in diverse ways, and issues can manifest themselves completely
Talking about mental health: the recovery process
differently depending upon the person. Often, barriers to talking about mental health are the
‘Talking has helped me accept my diagnosis and
negative connotations and stigma attached, but by being
come to terms with it more, so in a sense has
open and talking about mental health, we can try to break
helped my recovery’ – Sophie
down these stigmas, and replace them with realistic and positive views of mental health – having a mental health
‘Finding the strength to recover is hard to do alone.
issue doesn’t have to be a negative quality. One of the
For me, I couldn’t begin to recover until I realised I
reasons I choose to talk about my mental health is to
was worth getting better for, and I didn’t deserve
try and change attitudes, and turn my depression into a
to feel the way I did. A large part of this process
positive thing. Having the courage to talk about mental
involved talking about my mental health issues.
health despite the stigmas that are often attached can be
Sharing the most scary and upsetting parts of your
incredibly rewarding; ‘I discovered that overall, people will
consciousness with people is a daunting task, but
love you regardless’ – Will J. It’s important to remember
it can be extremely rewarding, especially if they
that, as with all things in life, some people won’t react
have had similar experiences and can empathise. ‘I
the way that you would have hoped. People may react
felt less alone with my problem, telling people was
in ways you didn’t expect when faced with mental illness
good for my recovery for sure’ – Will J 12
I can honestly say I would not be where I am now with
that the way I was when I was at my worst points, at my
my recovery journey if I hadn’t been open with others
‘most ill’, the idea of talking about my feelings was the
about my issues – I wouldn’t have been open with
hardest thing in the world, so instead I basked in my
myself about them. Having even just one person I could
own sadness, which was not helpful. I’m very good at
confide in and trust with my mental health issues meant
putting a mask on and hiding my issues from people, so
that I could work out exactly what needed to change for
the first step felt like a giant leap, where I wouldn’t land
me to get the upper hand against my depression and
on the other side. Despite this, being open about my
anxiety.
mental health issues has been one of the best things I’ve ever done. Even now, it’s so liberating to be able
Often, recovery will involve being open about your
to feel comfortable enough to say ‘no, actually I’m not
mental health issues with a therapist or counsellor, and
okay right now’. I felt that admitting I had mental health
these sessions can be hard at times. Having a friend
issues was a sign of weakness – but it’s the opposite. It’s
who is aware of your issues will make the times after
a sign of strength that even in the face of all the issues
difficult sessions much easier to deal with! Also, for
you’re facing and the stigma attached, you can be open
me, having other people aware of my issues meant
– and you deserve to be!
that I was even more motivated to recover. When I was having low days and feeling like I would never recover,
It’s often easier to get people to understand mental
or I wasn’t as far into the recovery process as I wanted
illness by taking it out of the personal perspective – we
to be, and felt like giving up, the fact that I had people
often forget that for people who are supporting us
supporting me and wanting my recovery as much (if not
through mental illness, it can be very hard for them as
more!) than I wanted it gave me the strength to carry
well. Often they won’t know what to do, or why we’ll
on.
act in certain ways. Showing people articles, television shows or art which portray mental illness
‘Talking certainly is the first important step towards recovery’ – Sophie
in a realistic light and include personal experience that is not your own can be a good way to ease into the
Talking about mental health: taking the first step
conversation about mental health – you can talk about
‘Talking slows down my thoughts and stopped the
doing so. Another useful method to introduce mental
crazy storm of stuff the depression would bring
health as a talking point is writing letters – when I first
about, so I could think clearly. Filing it down to one
became open with my mother about my issues, I wrote
stream felt nice, so I decided to do it more often’
her a letter. I couldn’t ever really find the words to speak
– Will B
about what was going on to her, and found it much
the issues with them without having to divulge any information about yourself, unless you feel comfortable
easier to write it down; this also meant that she couldn’t
When you first come to university, you’re living alone for
interrupt me, she couldn’t tell me what I was feeling was
usually the first time, with a load of new people you’ve
wrong, she could just read exactly how I felt, and I didn’t
never met and barely know, and so mental health issues
even have to be there while telling her.
are usually at the bottom of the list of ‘things to talk about with potential new friends for the next 3 years’.
‘I find it really hard to talk about my mental
This can make it even harder to get to ‘the first step’ and
health problems with most people, it’s something
start to talk, especially with the impact that university
I really want to change’ – Sophie
can have on mental health issues. The first step is always the hardest. It took me years to feel comfortable enough to be open about my mental health issues, and the difficulties I face daily. I found 13
Talking about mental health: public talking
education, helps to reduce stigma, and helps people
‘Sharing my issue publicly at a Mental Wealth
negativity and unhappiness to the front of my mind,
event meant the people there were complete
which makes me feel worse in the short term, but in
strangers. To see them react in a way that didn’t
the long run I feel better for not keeping my mental
suggest I was being rejected from society was
health a secret’ – Will H. It’s important to really consider
quite meaningful as it reduced some of the fears
if speaking publicly about your mental health will be
that I was in some way an outcast or social reject’
helpful in your recovery process, and it’s okay if you
– Will J
don’t feel comfortable doing so! I’ve been quite lucky
to build friendships. It’s not always easy though; ‘the downside of speaking publicly is that it brings all the
in that I’ve had friends attend most of the events
Talking about mental health has had a big push in
I’ve spoken at, but this may not always be possible.
publicity recently, with organisations like Time to
It’s important to remember, if you’re thinking about
Change running Time to Talk day, and television
speaking publicly about your mental health issues, that
advertisements around talking about mental health.
it’s a completely personal choice – it helps some people
These conversations don’t always have to be just
with their issues, but it doesn’t help everyone. Also
between friends, or even with people that you know!
keep in mind that if you’re speaking at an event, the
Mental Wealth Keele has put on two talking events,
purpose of the event is to promote and raise awareness
‘Talk it Out; Depression Awareness Week’ and ‘Time to
of mental health issues, so the people who attend will
Talk Day’, both of which have had amazing feedback.
be a lot less likely to react in a negative manner, and will
I’ve spoken at both of those events and at the Student
be very understanding, as often they have experienced
Minds Annual Conference, and it’s been really rewarding.
similar issues!
‘I decided to speak publicly because I hadn’t done so before, mostly because I lacked an audience
Talking about mental health: still unsure?
that would be confidential, understanding and sensitive to the issues I face. Finding such an audience gave me the confidence to do something
Hopefully, this article has provided some interesting
I hadn’t done before. I felt that it helped me
perspectives on talking about mental health, why we
because it introduced me to people who had a
need to, how it can help recovery, and the different
different perspective on mental health, as they
ways to start a conversation. There is really helpful
had gone through similar experiences and were
information online if you’re interested in talking about
able to empathise with me more than anyone else
mental health, or how to start that first conversation:
previously, also I felt confident that I wouldn’t be
www.studentminds.org.uk and www.time-to-change.org.
judged negatively for being open about my mental
uk/talk-about-mental-health are good starting points!
health’ – Will H
Happy talking!
Speaking publicly about mental health is often in some ways easier – the idea of strangers judging my mental
Amy Zile is the coordinator of Mental Wealth,
health experiences seemed better than some of my
Keele. She would like to thank Will B, Will H, Will
friends judging me! The main reason I’ve decided to
J and Sophie, members of Mental Wealth, Keele,
speak publicly about my mental health issues is that
who have spoken at events about their mental
if sharing my story can help even one person, all the
health issues, and kindly agreed to share their
pain and sadness I’ve experienced throughout my life
experiences for this article.
has been worth something, it hasn’t all been in vain. I also think that allowing people to speak publicly about their mental health allows greater understanding and 14
Supporting your friends
by VICKY GALL
Supporting friends with mental health problems has
condition or diagnosis. Like all friendships they will
been a challenge I never thought I would face; one
change over time; people mature and how often you
there is no school lesson to prepare you for. Before
see one another may alter, but it is how these changes
I learnt of my friends’ struggles, I am not sure I could
are dealt with that determines the path of friendship.
have told you what mental health was as a concept, let
A mental health condition should not redefine a
alone the range of conditions that affect thousands of
friendship or your view of someone; with time, good
people within the UK. I was yet to grasp the concept
communication and patience, like any friendship it will
that not everyone experienced the world in the same
grow and become stronger.
way I did. I had never contemplated the possibility that
My journey supporting friends has highlighted the
mental health, in the same way as physical health, was
lack of information and support available for those
something that needed to be looked after and that
in a supportive role. Educating myself was vital to try
many people have problems with.
and understand a little bit of what was going on in my friends’ lives. There was a lot to learn, but the more I
‘Before I learnt of my friends’ struggles, I am not sure I could have told you what mental health was as a concept, let alone the range of conditions that affect thousands of people within the UK.’
tried to understand, the better I was able to appreciate the condition for what it was, and empathise through their struggles. For all my friendships, maintaining a level of normality has been really important, reassuring my friend that the condition will not alter our friendship or how I see them. The normality within our friendships has been really important to help maintain some level of stability during a time when so much may be changing
I have had many friends through school and on to
in my friends’ personal and emotional lives.
university, some of whom have suffered with a range of mental health conditions. It has been tricky at times,
‘My journey supporting friends has highlighted the lack of information and support available for those in a supportive role.’
being a support for people and not handling my own worries efficiently, but overall it has been enlightening and I have made some of my closest friends. Supporting someone with a mental health condition can be a very positive experience when armed with the right skills and understanding. Over the past six years I have learnt
While maintaining normality, being able to talk about
so much and have been inspired to use my passion
mental health is really important. A simple ‘how are you
to enable people to support those around them in
doing?’ may be enough to start a conversation which will
the best possible way. My communication skills have
help your friend feel accepted and understood. Be sure
changed to allow me to support my friends and peers
to have time for the conversation – rushing a personal
empathetically, non-judgementally and very openly.
conversation can leave your friend in a tough place
Different relationships have different dynamics but all
feeling uncared for. Equally important is building trust
are based on foundations of trust, respect and honesty,
and honesty: ensure you take time to build these
something that will not change with a mental health 15
and try to respect your friend’s trust if they confide in
to someone, get advice and support to enable you to
you. Some people are more forthcoming than others, so
continue supporting your friend. Bottling up your own
if someone you have concerns about is reserved about
emotions is incredibly detrimental to your own mental
opening up, I have found it useful to get your worries on
health, I learnt the hard way. Luckily someone close to
paper in a letter. You can take all the time you need to
me made a clear point of looking out for herself over the
write it and equally your friend can take all the time he/
needs of others and that was when the penny dropped
she needs to process it. From my experience this may
for me. I really needed to reassess who I was focussing
prompt them to start a conversation or if not it ensures
all my time and energy on, it was time I stopped putting
they know you are concerned and that you are there as
my needs to the back of my mind and made sure I was
and when they are ready.
okay to continue supporting friends.
Easier said than done sometimes, but separating
‘I found I struggled to know when to ask for help as my worries were not my own, but were linked to someone else and I didn’t want to break their trust.’
your friend from their condition is really important. Sometimes people with mental health conditions behave in an upsetting or worrying way; however being able to take a step back and appreciate why this might be can really help you protect yourself from a lot of unrest. When talking to a friend, I have found that talking about feelings which drive behaviours, rather
My experiences supporting friends inspired me to
than specific behaviours, is really key and a lot less
get involved with Student Minds. I started as a peer
difficult to negotiate.
supporter, facilitating eating disorder support groups
Thinking about how you are coping within the
aiming to help those with similar issues to some of my
supportive role is really important. I mentioned at the
friends. This year I have really enjoyed running our first
beginning that I failed to deal with my own worries
Supporting Supporters workshops in Southampton,
efficiently; I was so focussed on my friends and their
empowering people in similar situations to the ones
wellbeing that I completely forgot to look after myself.
I have found myself in was so rewarding (I wish I had
As a supporter, having support around you too is
been able to attend something similar!)
important. I found I struggled to know when to ask for
The Student Minds Look After Your Mate campaign
help as my worries were not my own, but were linked
now aims to raise awareness and break down some of
to someone else and I didn’t want to break their trust.
the boundaries surrounding mental health, empowering
Internalising my worries resulted in an inability to
friends to support friends!
sleep and concentrate, and my mind was overpowered with everything buzzing round looking for answers. Sometimes, especially when behaviours are becoming concerning, it is really important you are able to talk
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Getting in the student groove: five top tips for cooking as a student 1. Quick & easy doesn’t have to be boring Sometimes it’s easy to get stuck in a routine – I had a couple of friends at university who made cheese toasties for lunch almost every day. While toasties can be a great staple, it’s fun to vary things up every now and again. Here are a couple of ‘gourmet’ toastie ideas to give you some inspiration: • Cheddar cheese, mango chutney, thyme & black pepper • Turkey, cranberry sauce & brie • Grilled vegetables with basil, sun-dried tomatoes & goat’s cheese Over at the Student Minds Kitchen, we’ve gathered together lots of quick & easy meal ideas, from homemade pizza and herb-crusted cod to turkey & broccoli crepes. See here for a week’s worth of easy recipes.
2. Don’t forget about the oven Lots of students rely on the hob for quick & easy meals, living off stir-fries and pasta and forgetting about the oven completely. If this sounds like you, you’re totally missing out! Oven based meal ideas are endless and can be made ahead then thrown in the oven to cook whenever you get hungry, so by prepping early you can avoid the 7pm rush. Fancy something simple? Just chop up a load of vegetables then add some herbs, chopped tomatoes and beans to a large casserole dish. Stick the casserole in the oven to cook and serve up with some super quick couscous or crusty bread. 17
3. Cook in bulk No matter how much I love cooking, there will always be days when I’m too tired to make something from scratch. Cooking in bulk and learning how to use leftovers creatively can be a great way around this – you still get to eat delicious, home-cooked food, but it allows for a few days a week when warming up a pre-cooked meal is all too appealing. See here for a selection of recipes that you can cook in bulk and then mix & match into any number of different meal combinations.
4. Get savvy about grocery shopping Take a list: Go through your day meal by meal and work out what you want to cook and what you’ll need to buy. Remember to include some easy store-cupboard meals for the days when you don’t feel like making something complicated. I tend to include at least one storecupboard meal on my weekly menu, such as pasta with pesto, pine nuts and assorted vegetables or Thai prawn fishcakes with sesame noodles. Make an outing of it: I always love going shopping with a friend and making an outing of it – enjoy the fresh air, stretch your legs and chat away whilst choosing your groceries for the week. Treat yourself: A couple of days before our exams started, my friend and I would head over to M&S and stock up on exam week essentials: quick & easy main meals, granola, dark chocolate, fruit, nuts etc. Having cupboards stocked up with delicious food always made it so much easier to eat well during exams.
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5. Make it fun Sitting down to eat with friends is a great way to bond and catch up without the worry of work or deadlines. Food and socialising go hand in hand and cooking together can be a good way to save money. At university we had our ‘go to group meals’ that always went down well: • Jacket potato buffet: Cook a load of potatoes in the oven and get everyone to bring a different topping. Ideas include: tuna and spring onion, cheese, baked beans, beetroot, guacamole and hummus. • Fajitas: You simply can’t go wrong with fajitas. Chicken or Quorn both work really well – just follow the
The Student Minds Kitchen is a food and recipe blog
instructions on the box and you’re sorted!
that aims to encourage students to enjoy experimenting
• ‘Bring a dish’ parties: Everyone can bring a dish
in the kitchen. We post quick & easy student-friendly
of their choice. My favourite options are roasted
recipes, cooking tips and ‘out & about’ articles with
vegetables, sweet potato mash, mini jacket potatoes,
reviews of different food markets, festivals and cuisines
pasta and pesto or hummus on blinis.
to provide students with mealtime inspiration.
Remember that everyone needs to take a break for mealtimes: having a picnic in the park for Sunday brunch or entertaining a few of your friends for dinner on a Friday night can really help to give you something fun to look forward to
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