WELLBEING SERVICES
ADJUSTING TO UNIVERSITY LIFE
www.exeter.ac.uk/wellbeing
On behalf of the University of Exeter Wellbeing Services, we would like to extend a really warm welcome to you. Coming to university is likely to bring a number of changes to your life. Hopefully it should be enjoyable and interesting, but you may face challenges such as building a new social life, coping with homesickness, balancing the demands of studying with other commitments, managing your own finances and looking after yourself. This is a good time to take initiatives in your own life, find out what you really want to do and to get to know yourself better. The next few pages will give you some tips and ideas on how to look after yourself at university. Building a new social life Finding new friends and building a social life is a big part of starting your time at university, and this can be a challenge for everyone in the first few weeks. Whilst it can be positive and exciting, it can sometimes feel overwhelming. Try to take things at a pace you’re comfortable with, and make time to look after yourself too; the people you meet in your first week may not always become your main friendship group, so be open to new activities and experiences and find people that are supportive and make you feel positive. Be patient with yourself. Don’t panic or beat yourself up if you don’t find your circle of friends in the first few weeks. Sometimes strong and worthwhile relationships can take a little longer to build, and if you are finding it hard to meet new people, remember many other students will feel the same way.
www.exeter.ac.uk/wellbeing
WELLBEING SERVICES
Here are some suggestions to help you get started: n
Ask your hall mates or flat mates if they’d like to explore the campus or town centre with you n Introduce yourself to the person you’re sat next to in lectures or standing beside in a queue n Get involved with the Students’ Guild. They offer over 250 societies and it’s a great way to meet people in the early days before lectures and social events get underway. Give an event or society a go; this might feel difficult, but there are so many clubs and societies within the Guild you are very likely to find something that suits your particular interest: www.exeterguild.org/societies n Volunteering and fundraising can help you meet people who share similar interests. The Guild have a large fundraising group called Raise and Give (RAG) and a volunteering arm called Exeter Student Volunteers (ESV) www.exeterguild.org/societies/RAG, www.exeterguild.org/esv n Offer to make new flat mates a drink, meal or cake – everyone appreciates some nice food or drink and it’s a great way to start a conversation Homesickness If you’re at university for the first time and feeling homesick, you’re certainly not alone. Research shows that 50–70% of new UK students suffer from homesickness, but don’t worry – most students find their homesickness begins to fade after a while.
It is natural to feel unsettled and it might take time before you feel at home in your new environment; there is nothing weak or childish about feeling homesick. Trust that these feelings of homesickness will pass. Here are some things you can try that may help: n
Make your new room your own – put up pictures and ornaments that make you feel at home n Keep busy with new opportunities n Make food in a shared kitchen or go and sit in a communal area n Arrange to meet someone on campus for a chat, or arrange to see a film in Exeter; it may feel hard to ask, but you’ll never know what the outcome may be if you don’t try it n Counteract any tendency to withdraw, for example by staying alone in your room. No matter how much easier it may seem in the short term, in the long term it may become harder to leave your room and reconnect with people n Remember, many other people will be feeling the same, even if they don’t show it. Take time to talk to your friends and family at home about how you are coping n Get in touch with some organisations that are there to help: Multi-Faith Chaplaincy team: www.exeter.ac.uk/chaplaincy Residence Life Team: www.exeter.ac.uk/accommodation/ residences/rlt Exeter Nightline: www.exeterguild.org/exeternightline
www.exeter.ac.uk/wellbeing
WELLBEING SERVICES
Looking after your physical health Looking after your physical health will help you stay healthy and maintain concentration to study well, as there is a proven link between physical and mental wellbeing. n
Keeping active can help improve and maintain your mental wellbeing. Even gentle exercise like walking, yoga or swimming can help you to relax and manage stress. Consider joining the Sports Centre: www.sport.exeter.ac.uk n Getting into regular sleep routines can help you stay on top of university life. If you’re tired, your worries can get blown out of proportion. Check out the Sleep Council for ideas on how to get more sleep: www.sleepcouncil.org.uk n Eating a balanced and nutritious diet can help you feel well and think clearly. Check out some easy recipe ideas here: www.bbcgoodfood.com/recipes/collection/student Managing drugs and alcohol While alcohol is often associated with the student lifestyle, you don’t have to drink if you don’t want to. There are many social events and activities that are offered throughout the University that are alcoholfree. Remember: n
Alcohol can worsen low mood and depression and cause other health problems n Be careful if you’re taking medication, as some medication does not mix with alcohol
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Illegal drugs can also have a serious impact on your mental health and can be dangerous n Check out Drink Aware: www.drinkaware.co.uk and Talk to Frank: www.talktofrank.com Planning your healthcare If, like most students, you spend more weeks of the year at your university address, it is important that you register with a local GP as soon as possible. That way you can access health services quickly and easily if you become ill. There is a Student Health Centre on campus that is exclusively for student use: www.exeterstudenthealthcentre.co.uk It’s Never OK The University of Exeter and the Students’ Guild believe that sexual harassment is Never Ok. Staff and students have the right to live and study in a safe and supportive environment. If you experience any form of sexual harassment, or are unsure what that means, please visit: www.exeterguild.org/neverok What if I become unwell? It’s normal to feel down, anxious or stressed from time to time. However, if you find that your transition to university triggers past or present mental health issues, or these feelings affect your daily activities (including your studies) and don’t go away after a couple of weeks, get help. Here are some things you can do: • Ask for help before the situation becomes a crisis • Speak to a member of staff in your College who is there to support you
www.exeter.ac.uk/wellbeing
WELLBEING SERVICES
• The Students’ Guild have an online database of the support available to students, the Wellbeing Information Directory: www.exeterguild.org/change/wid • If you have a physical disability, medical condition or learning difficulties that are impacting on your ability to study and cope at Exeter you can contact AccessAbility: www.exeter.ac.uk/wellbeing/accessability • If you are experiencing mental health difficulties that are impacting on your ability to study and cope at Exeter, you can have a look at the Mental Health webpage: www.exeter.ac.uk/wellbeing/mental_ health or attend a drop-in: www.exeter.ac.uk/wellbeing/mental_ health/mhdropin • Your GP can support you by prescribing medication, referring you to local services and helping you access treatment for your mental health: www.exeterstudenthealthcentre.co.uk • The Students’ Guild Advice Unit can provide you with independent information and practical advice on a variety of issues, from housing to money and academic related matters www.exeterguild.org/advice • Peer Support provides support and guidance from more experienced students: www.exeter.ac.uk/academic-skills-engagement-team/ student-engagement/peersupport • Exeter Nightline offers a confidential, anonymous listening and information service run by students, for students. They run from 8pm-8am during term time: www.exeterguild.org/exeternightline, telephone: 01392 724000 • The Samaritans offer a free 24/7 helpline providing emotional support: www.samaritans.org. Telephone: 116 123
• The Academic Skills and Student Engagement team offer workshops and mentoring to support you with your academic work: www.exeter.ac.uk/academic-skills-engagement-team/academic • If you’re an international student, the International Student Support Office can advise you and offer you practical support: www.exeter.ac.uk/internationalstudents • The Wellbeing Services website has a comprehensive list of University, local, online and nationwide resources: www.exeter. ac.uk/wellbeing/services. You can find how to contact Wellbeing and speak to someone by visiting the website: www.exeter.ac.uk/ wellbeing/about And remember ... Be patient with yourself. Don’t panic or beat yourself up if you don’t find your feet in the first few weeks.
If you’re really struggling, try to make a list of all the reasons you came to university and chose the particular course you’re on. These could be about what you are studying, the career you want, or new experiences you are excited about. You’ll be able to use this to motivate you when you do feel overwhelmed. Coming to university is one of the biggest lifestyle changes most people will experience, and nearly everyone will struggle in some way. Give yourself time to adjust to your new environment, and embrace the positive changes it brings.
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If you are finding this new way of learning, living independently or making close friendships difficult, remember that these are big changes and there will always be an adjustment period. Give yourself a break and know it’s OK to ask for help if you need it. In the first instance, you can try speaking to friends, people on your course or a member of staff you trust.