Headroom
Student life can be stressful at times – perhaps you’re struggling to cope with exams and coursework, or lack of money and trying to have a social life. The most important thing is to sort things out before they become unmanageable and start to get you down, but it can be difficult to know who to speak to and what to do. Headroom gives you practical advice on where to go in the Students' Union and UCLan services and other organisations.
It may be a particular thing you are struggling with…
Feeling Low
Feeling Anxious and Worried
Information on mental health
Feeling Suicidal
Self Harm
Eating Disorders
Physical Activity and Wellbeing
Men only zone
Relationship ups & downs
Wondering about your sexuality
Worried about academic work
You already have a mental health diagnosis
Real students and mental health
Look after your own mental health
Stigma and discrimintation
International students - mental health in translation
Download wellbeing podcasts
Worried about a friend
Useful links
We can all feel low at times, and most of the time you can just put it down to a bad day and forget it. However, sometimes feeling low can begin to affect your ability to carry out day to day tasks, like going to lectures, or getting out of bed in a morning. It’s important to recognise when feeling low becomes depression and get some help. Students Against Depression contain tips for tackling depression, student stories, how to help a friend, and practical help and advice. You can discuss any concerns or difficulties you may be experiencing in a confidential and supportive atmosphere with the UCLan student counselling service.
Peace of Mind is an interactive website which provides practical tools to manage and monitor conditions such as anxiety, stress, depression, and insomnia. The programmes are available online, are free to use, and are completely confidential. Users can identify a personal profile, set personal targets, and track progress.
Back from the Bluez provides information about depression and suggested strategies for how you can manage your mood. It is organised into modules that include information, worksheets, and suggested exercises or activities.
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If we are put under pressure, we can feel anxious and fearful. Anxiety is a normal feeling and we usually cope because we know what is causing it. For instance, most of us will feel very anxious before taking a test, but we can cope because we know that the feelings will disappear once the test is over. But, if feelings are too strong and do not disappear it can stop us from doing the things we want to. A range of easy readable leaflets on anxiety, panic and phobias provide practical advice and information; or practical workbooks can help you explore and understand your feelings.
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Sometimes people feel uncomfortable with mental health problems and are frightened, as they don't know what to do. But doing nothing or avoiding the issue can make things worse. Mental health problems are common; one in four people will experience mental health difficulties during their life. You don't need to be an expert to help yourself or others. Whether it is dealing with your own experience or supporting a friend understanding symptoms and treatment is the best way to overcome the fear and stigma around mental health. A range of interactive resources can help young people maintain healthy mental well-being. Download some uplifting tunes, maybe take a fun confidence quiz, or just share what's on your mind.
GET HELP is a free, confidential helpline providing support and information. To help you decide what you want to do next, whatever the problem. You might need to be referred to an organisation that deals with a specific problem, or you might just want a listening ear. The helpline can be reached by telephone, email or web chat.
Mind Matters is a new Student Union society, meeting for regular social activities. It offers a chance for a wide range of people to get together and participate in positive action for their own mental wellness and for others. It aims to hold different events and socials and gain a strong social network where people can learn from each other and have fun!
Why do you feel like this? Suicidal thoughts can come into your head for no reason at all. This can be frightening and can happen for various reasons:
• Chemicals in the brain are unbalanced and you may be suffering with depression which you need to seek help with.
• A life event has upset you a great deal such as a relationship breakdown.
• Misuse of illicit drugs and/or alcohol.
• When someone close to you has attempted or actually committed suicide.
Lots of young people feel suicidal at some point in their lives. Thousands go into hospital each year having tried to harm themselves. Many more try to take their own lives - and nobody ever gets to know about it. Most of them recover and never try again. A small number, however, do succeed in killing themselves. This is why feeling suicidal can be dangerous and needs to be talked about through Papyrus. Tell someone you trust how you are feeling. This could be someone in your family, your friend, your tutor or specialist staff in the Student Affairs Services. If the person you are telling doesn't seem to understand, don't be put off - tell someone else. You could phone one of the many help lines. If you reach a suicidal crisis where the desire to kill yourself is overwhelming, you must tell someone or phone the Samaritans. Ask them to keep you company until the feelings pass.
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Self-harm is a common and often misunderstood problem. Self-harm is a way of expressing very deep distress and often, people don't know why they self-harm. It can be way of communicating what cannot be put into words or even into thoughts, and has been described as an inner scream. Afterwards, people feel better able to cope with life again, for a while. Online resources provide information, advice and signposting. The UCLan student counselling service or mental health advisor can provide individual advice and support.
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Anyone can develop an eating disorder, regardless of age, sex, cultural or racial background. Although young women between the ages of 15-25 are most likely to be affected, and approximately 10% of men in the UK are affected. It is unlikely that an eating disorder will result from a single cause. It is much more likely to be a combination of many factors which lead to you feeling unable to cope. These can include: low self-esteem, family relationships, problems with friends, bereavement, work, college or university pressures, lack of confidence, sexual or emotional abuse.
If you think you have a problem with food and you would like more information or to speak to someone contact the UCLan counselling team, your GP, or BEAT the leading eating disorder organisation provide answers to some of the questions that you might have, or if your are worried about a friend or housemate. Emily and David share their experiences of eating disorders to bring hope to young men and women.
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Physical Activity and Wellbeing
Exercise and physical activity play a crucial role in your mental wellbeing, exercise releases chemicals in your brain that make you feel good, it can boost self-esteem, help concentration, and improve sleep. Studies suggest that regular exercise can help people recover from depression, improve mood, and reduce anxiety. The UCLan GP practice can refer suitable students to an exercise on prescription project providing access to Foster Sports facilities.
There is pressure on men to deal with problems on their own; to be strong and silent. It can be hard to talk about personal things - especially with family or friends - and things that start off as little niggles can easily grow into big issues that get in the way of life.
The important thing to remember is that if you are feeling down, isolated or generally pissed off, you are not alone. It happens to everyone at some time in their lives. But you have to deal with it, otherwise will become overwhelming. CALM (The Campaign Against Living Miserably) is targeted at young men aged between 15-35. CALM offers information and advice via a web and phone service. Visit the calmzone and sort out what’s doing your head in.
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We all know that relationships – family, friends or intimate relationships - can be a great source of love and support. However they can also be a source of grief if they go wrong. This can be harder for students because at university you are in a period of personal change, which can make you feel less sure of what you want or how you can expect others to react.
Everyone has different ways of coping with their relationships, and while some can ‘bounce’ back quickly after a set back or a relationship ending others will take much longer.
Talking through problems can be a great source of help for most people. It helps to get perspective and some practical ideas of what to do. If you can’t think of that ideal person to talk to there are other options, UCLan Student Counselling Service can give you time and space and CALM for men offers useful information.
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Wondering about your sexuality?
Everyone has a sexuality, part of what makes up sexuality is your sexual orientation. It is now widely recognised that sexuality is neither clear cut, or set at any particular age. Rather, it can change during our lives as we ourselves change. Issues around sexuality can often bring with it strong emotions for yourself and others. If you can talk to your family and friends that’s great although this may be one time when you feel you can’t approach anyone you know. There are many helplines and sources of information on the web, some useful ones are MIND, UCLan A-Z Health Guide and the Students' Union LGBT Society.
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Coursework deadlines, exams, dissertations, presentations, reading, projects, group work and practical’s. It’s all in a days work for university students but it doesn’t mean you will find it all plan sailing. Part of being at university is to learn and improve on your skills and we all have different strengths.
But sometimes academic work just feels too much and can cause stress. Sometimes this stress becomes such a problem that it can prevent you from completing your work or attending lectures/exams. If you recognise that this might be you these places offer practical help and advice, Students' Union Advice Centre, Wiser study skills, M&M mentoring for peer support for academic work and Student Liaison Officers.
Information on course stuff such as changing course, appeals and other course information.
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You already have a mental health diagnosis
It can be worrying to disclose a mental health diagnosis to tutors or friends, the anticipated fear of stigma and discrimination can be worse than dealing with a condition. Students can be assured that UCLan practice is non discriminatory, and the university will endeavour to make reasonable adjustments to support you. If your disclosure gives full and open information, it will ensure we can make appropriate adjustments. The University understands that some of your disclosure may involve sensitive information. We have procedures to make sure all personal information about you and your condition is secure. Sometimes, for your benefit, the University may need to share some of your information. If so, we will consult you fully. Disability support services will advise you on the process.
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Real students and mental health
The Site.Org provides a guide to real student perspectives on mental health and wellbeing. The Site provides fact sheets and articles and peer-to-peer support and advice on issues.
University is full of high and lows. The highs are good and the lows you try to rise above, but sometimes it can be hard. Young PAPYRUS is created by students for students and offers tips and advice to help with some of the lows students may face at university.
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Look after your own mental health
Mental health is about the way you think and feel and your ability to deal with ups and downs. It’s important to take care of yourself and get the most from life.
There is information about food and mental health, physical activity and mental health and alcohol and mental health.
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Mental health affects all of us – so we can all do something to help break down the stigma that surrounds it and help create a society where mental health problems are not hidden in shame and secrecy. The impact of prejudice, ignorance and fear around mental health may prevent people seeking help when they need it. It stops people with ability getting the jobs they are qualified to do. It can stop people building new friendships and mean they lose existing ones. Yet one in four adults experience mental health problems in any one year. How would you react if someone you knew had a mental health issue? Test your responses with some real-life scenarios and reveal whether you're a mental health helper or hindrance.
There are a lot of myths surrounding mental illness and because of the myths it can feel like you don't know enough to be able to help. Sometimes people feel uncomfortable with mental health problems and are frightened, as they don't know what to do. But doing nothing or avoiding the issue can make things worse. You don't need to be an expert on mental health to be a friend; it's often the everyday things that make a difference. Find out what you can do to help others.
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International students - mental health in translation
Some useful factsheets for people who want to obtain information about mental health in languages other than English. These resources are in no way exhaustive, but aim to make information accessible, culturally sensitive and relevant to Black and minority ethnic communities. Languages are listed in alphabetical order. Under each language are a list of mental health topics and the name of the organisation/s providing information in that language and topic.
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There are a range of podcasts which you can download and listen to which can help you relax and improve your sense of wellbeing.
Listen to them either on your computer or your personal MP3 player.
Podcasts available include:
• Overcoming Fear and Anxiety
• Stress and Relaxation
• Wellbeing and Sleep
• Stress and the Mind
• Wellbeing and Relaxation
• Wellbeing and Nutrition
• Wellbeing and Positive Thinking
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You might be worried about a friend – perhaps you’ve noticed a change in their behaviour, they aren’t calling as often, they seem distracted or perhaps they are drinking lots more alcohol than normal? Suggestions of how to help:
• Tell them you’re concerned and why.
• Suggest they could get some help if they are in difficulty and offer to go with them if appropriate.
• Be a careful listener, don’t suggest what they should do help them figure things out for themselves.
• Suggest sources of help, UCLan Student Affairs Services, Counselling, Students' Union Advice Centre, The ‘i’, going to their GP, Wiser study skills, M&M mentoring, or Student Liaison Officers.
• You cannot make someone go for help if they don’t want it. You can only continue to let them know that you care and are concerned.
• Talk to someone yourself without naming your friend, if you are worrying a lot about the situation.
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Sources of really good information in UCLan on a range of problems are:
Self help with common issues
The A-Z Health Guide
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