Lifestyle

Social anxiety at university: a brief survival guide

NAJYAH RAHMAN |

CONTENT WRITER

Meeting new people is practically unavoidable in any year of university. Some people may view events such as Freshers week, as great opportunities to do just that. For others however, it can be a lot more difficult to participate due to anxiety. The NHS defines social anxiety as ‘an overwhelming fear of social situations’ including meeting or speaking to people. A student with social anxiety might avoid taking part in societies or sports clubs, speaking to course tutors when they need help, even feel uncomfortable in shared accommodations. It is a problem affecting everyday life, but thankfully there are many ways to cope. Here are a few to keep in mind:

Practice relaxation techniques Breathing and muscle relaxation exercises are sorely overlooked methods, and these two examples are especially helpful in relieving panic. If you can, write down your thoughts which is an effective technique to get quite literally something off your mind.

Longer term methods to reduce stress are beneficial for regulating emotion. Do regular physical activity to release those feel-good endorphins. Many people also find yoga or meditation great habits to pick up. Challenge negative thoughts Anxiety brings on a stream of negative self-talk that is often unhelpful and false. The first step to tackle these thoughts are being aware of them; Notice not only what you think, but when you think them - could there be any triggers? Once you cultivate self-awareness the next step is to confront them. Look for evidence, are the thoughts fact or fiction? What is the real likelihood of the nasty situation you have created in your head? Lastly remember to practice self-love and gratitude.

Phone a friend music, watch a movie, try some skincare, anything that makes you feel happy and relaxed.

Whatever happens this year, enjoy it as much as you can. University is the perfect place to build your confidence around people, and the people you meet might be your friends for life. Take care of yourself.

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The reality of university: lifestyle

A friend can help in many ways. Tell someone that you trust and feel safe with. If you are having a panic attack, is there someone you can speak to or call? If you are going out with a group of friends, is there someone you feel completely safe with when you experience anxiety? Alternatively, the Royal Holloway wellbeing advisers are always available through email or daily virtual drop-in sessions. Rest and recharge Enjoy your alone time. Today, we can we see what anyone is doing at any time - with social anxiety, it is so easy to feel guilty when you choose to spend time alone. In reality, being in social settings constantly can be draining. Schedule regular alone time, to recharge that social battery. Read a book, listen to new

change MOLLY AINLEY | LIFESTYLE EDITOR

Ibelieve nobody can ever prepare for the changes everyone else may adore staying up, you have to find you will experience during university. There are obvious ones but there are also ones which creep in on you, tumble into your life unexpectedly. As I enter a series to explore these changes, I will start with lifestyle changes! Changes in sleep: I believe sleep has been the most impacted by university, even now as I enter third year. I find falling asleep at reasonable times much harder. I think there is pressure, especially as you grow up, to stay up late and go to parties and only sleep when the sun comes up. Don’t get me wrong, if you can hack that, you go for it. However, I like to be in PJs by 10pm sharp, so I found this unspoken pressure really hard to deal with. While what works for you. When my sleep schedule does begin to slip, I found the following things helpful: 1. Having comforts which replicate a bit of home, whether it be blankets or PJs- familiarity will help you settle. 2. Trying to not get angry when you can’t fall asleep. 3. Listening to yourself! Finding your symptoms of tiredness or sleep deprivation is helpful. Changes in eating: I think that eating can be a sensitive topic, so if you wish to skip this section please do. Now, with all the added independence of food shopping, budgeting and more: your eating patterns can change! However, many people can fall into some dangerous and unhealthy habits, such as overeating or undereating. I think meal planning and trying to enjoy food while remaining healthy in the choices you make is important. So here are tips to keep food easy & fun: 1. Stock up on seasoning and experiment! Honestly, mixed herbs & garlic were the catalyst into my new love for seasoning. 2. If you make spare freeze it, and always keep some easier meals in!

3. If you are struggling with boredom try a new recipe, or cook with friends!

Lastly, changes in routine: I think the transition from home life to university life can be quite unsettling. All the things you are used to; all the background noise and the constants have faded. These things can cause a disturbance, so a form of routine is. Here are some things to be considered when building a routine:

1. Studying & workload; I think setting time to these activities is very important. Making clear times when work should be completed is helpful. It also means you can enjoy your leisure time much better! University work will affect your routine, it will be different from your A-level/collage workload, and therefore your routine will have to change! It doesn’t mean you constantly have to be in the library though.

2. Time with friends: being an adult means you don’t all share the same schedule, so finding time for each other can be hard. It is still heavily important to maintain connections with those at home, they know you the best and you might need that!

3. Selfcare: this one should in theory be easier, you only need yourself. Just make sure amongst everything else you’re giving yourself time to wholly do an activity for just you! Whether it be exploring, or watching a favorite film.

I hope everyone starting or continuing their studies finds the changes easy to adjust to, and if they become hard do not worry- you are not the only one- and the dust will settle.

Worried about making friends as a fresher? Here are some tips on how to not be alone

CHLOE PLUMMER | CONTENT WRITER

We have all been there before, the first week of a new thing is scary, and university is a whole new world to get your head around. One of the most important things other than deadlines, cooking for yourself and other things, is making friends. Friendships at University are said to be for life, now that is a lot of pressure if like me you are slightly less than willing to put yourself out there as a social butterfly, but hopefully these tips will help you start University with a few good friends by your side.

Tip One: Use communal spaces. This may sound obvious but there is a reason why Royal Holloway halls have communal spaces such as kitchens or the dining halls. A communal space is perfect for bonding with your peers but is not as intrusive as inviting them into your room. If you can hear someone in the kitchen, go say hello because everyone is in the same boat and making the effort to spend time with your flatmates will make you all feel more comfortable! You could even plan to make dinner together, or play cards. People will always be grateful for a conversation, and it is better than isolating yourself in your bedroom. Tip Two: Societies At Royal Holloway there really is a society for everyone and if you have a hobby there is more than likely a society that will cater for you. The icebreaker becomes the society. A tip would be to join two or three societies as the memberships can be expensive, but from my experience, extra-curricular groups will be the place you will find your crowd Tip Five: Keep your door open This has probably been said before, but it cannot be stressed enough how much an open door can help you socialise with your flat mates. A closed door (even if you do not intend it) suggests you are shut-off. However, if you prop your door open and someone is going out people are more than likely to ask you to tag along.

Tip Three: Study Groups This tip is similar to societies, with the same course being taken there is already a mutual interest. Therefore, why not create a study group, whether it is a weekly brainstorm at a campus Café or an essay proofreading group in the library. This one is really a win-win situation, you can prepare for your course while bonding with peers.

Tip Four: Ask people to coffee Easier said than done, but seriously from experience this is a great way to get to know people. A coffee is a perfect excuse to have a conversation with a new course mate and is less intense than a movie or a meal. An hour chat with someone can really ease a friendship: you never know they may be interested in a society that you wanted to join.