Life at uni can be full-on, so it’s vital to take care of yourself, especially your mental wellbeing, as Michelle Higgs explains
“If you’re not sleeping enough, you’re likely to be excessively tired, to have difficulty concentrating, and to experience mood changes”
“Being physically active is vital for our mental wellbeing”
“Mindfulness, or paying attention to the present moment, can improve your mental health by helping you to understand your thoughts and feelings”
“If you know you’re struggling, don’t delay in asking for help. No one will judge you – the longer you wait, the worse it might get”
Facts/stats
60% of students say their mental health suffers when they have money issues
(Save the Student, National Student Money Survey, 2024)
In 2022, 57% of students surveyed reported having a current mental health issue
(Student Minds Survey, 2023)
On average, students spend £22 per month on their health and wellbeing
(Save the Student, National Student Money Survey, 2024)
We all deserve to be happy and healthy, both inside and out. But the way we cope with life’s setbacks and traumatic events differs, depending on the strength of our emotional resilience. The more resilient you are, the better you’re able to deal with challenges and move on.
The good news is that we can all improve our emotional resilience and look after our mental health at the same time by following a few simple steps.
Eat healthily
As the saying goes, ‘healthy mind, healthy body’. Your physical and mental health are interconnected, so poor physical wellbeing will adversely affect how you feel mentally, and vice versa. That’s why it’s so important to eat a balanced diet that’s rich in fruit and vegetables (at least five portions a day), starchy carbohydrates, proteins and unsaturated oils.
One way you can improve your mental health naturally is to eat more foods that are rich in tryptophan, an essential amino acid that the body converts into serotonin, the ‘happy hormone’. Try tomatoes, bananas, plums and pineapple, plus oats, eggs, poultry, tofu, fish, beans, and nuts and seeds.
Keep hydrated
It’s also vital that you stay hydrated, and it’s recommended that you drink about 2 litres of liquid a day (between 6 and 8 glasses/cups). Plain tea and coffee (without sugar), fruit tea, water and lower-fat milk all count towards the total. If you’re not keen on plain water, add some lemon or lime juice or no-added sugar squash for extra flavour, and alternate it between your favourite cuppa. Finally, remember to take a refillable bottle with you whenever you’re out and about – there are refill stations in most public places these days.
Get sufficient sleep
Quality, uninterrupted sleep is essential to allow your body to rest and repair itself, and healthy adults need around seven to nine hours’ sleep. If you’re not sleeping enough, you’re likely to be excessively tired, to have difficulty concentrating, and to experience mood changes. To increase your chances of a good night’s sleep, try to keep to the same times for getting up and going to bed.
Get into a regular bedtime routine, perhaps by having a hot drink, listening to some soothing music or a podcast, or by reading a book. Your bedroom should be as restful and dark as possible; most importantly, it should be free of clutter and screens (turn off your smartphone at least an hour before bed). Although it can be difficult to sleep in halls or a house share, sometimes all you need are ear plugs and a sleep mask!
Keep active
Being physically active is vital for our mental wellbeing. When you exercise, your body releases endorphins – the natural mood booster – as well as increasing your energy levels, improving your sleep and reducing stress. Choose a physical activity you really enjoy so that you’ll do it regularly, whether that’s running, tai chi, cycling, football, swimming or padel. It might take you a while to find something you absolutely love, but think of it as a form of self-care – it’s also fun to try out new sports.
Practise mindfulness
Mindfulness, or paying attention to the present moment, can improve your mental health by helping you to understand your thoughts and feelings. Slowing down and really taking notice of your surroundings can also make you feel calm, so it’s an effective coping strategy if you’re having a stressful day. Try adding a mindfulness app to your daily routine to see the difference.
Five minutes is all that’s needed, although you might want to spend longer in the moment once you understand the benefits of mindfulness. Another way to be mindful on a daily basis is to get outside in nature and to really appreciate its beauty; in fact, connecting with nature is scientifically proven to give your mental health an instant boost.
Be kind to yourself
With mental health, there’s no ‘one size fits all’ approach because we’re all different. What works for your best mate might not work for you. That’s why it’s important to understand what helps you to recharge your batteries when things get tough. That might mean going for a run, walking in nature, dancing round the kitchen to your favourite music, or having a long hot bath to relax.
Practising self-care in this way means you’ll always have a mental toolbox of activities to boost your wellbeing when you need it the most. Get the balance right and be kind to yourself, accepting you’re not perfect (no-one is) and celebrating what you’ve achieved at the end of each day, not what you haven’t.
Connect with friends and family
When you’re away at university, it can be difficult to find time to keep in touch properly with friends and family back home. But make the effort to pick up the phone or schedule a video call, and have a proper conversation instead of texting. Whenever possible, arrange regular meet-ups with the most important people in your life so that these close relationships are nurtured, not neglected. Staying connected is so beneficial to your mental health.
Making new friends can also give you a boost, but it’s more difficult for some people than others. If you’re struggling to connect with people at university, try joining a sports club or a group centred around one of your main interests, whether that’s films, salsa or environmental issues. Being with likeminded people makes it easier to strike up conversations and make meaningful connections, leading to stronger friendships.
How to avoid homesickness
It’s perfectly natural to feel homesick the first time you go away to uni. You’re in unfamiliar surroundings, everything feels different, and your family and friends from home aren’t there. Having a few comforts in your room from home can really help, and for most people, homesickness gets better as time passes.
A surefire way to avoid being homesick is to keep busy, especially at times when you know you might dwell on it. It’s easy to do during the day with lectures and study time in the library, but it can be more difficult in the evenings. This is when you can focus on meeting up with new friends you’ve met, joining a sports or arts club, or exploring the city your uni is in. Stay positive and keep in touch with home, but not too often!
Reach out for help if you’re struggling
There’s a difference between being a bit down and feeling so overwhelmed that you can’t cope with everyday life. If you know you’re struggling, don’t delay in asking for help. No one will judge you – the longer you wait, the worse it might get. There’s no need to suffer in silence: confide in your friends and family; talk to your GP; and find out about counselling at your uni’s mental health support service.
5 mental health/wellbeing apps
Calm (Android, iOS; 7 days free, then £39.99 a year)
This app will help you to reduce stress, sleep better and for longer, and cope with life’s ups and downs through mindful living.
Headspace (Android, iOS; 7 days free, then £9.99 per month or £49.99 per year)
A mindfulness and meditation app that’s designed to help you change your habits and manage your thoughts and feelings to support your mental health.
Holly Health Habit Coach (Android, iOS; free trial period/in-app purchases, or referral through GP)
In this app, the Holly bird digital coach helps you identify, achieve and sustain small healthy habits to improve your mental and physical health.
Sorted: Mental Health (Android, iOS; some free content or unlock whole app with one-off fee or referral code)
Accredited by NHS Digital, this app uses Olympic sports mind-coaching techniques to help build positive feelings, self-esteem and self-confidence.
Student Health (Android, iOS, free)
Use this app to get reliable information and advice on more than 125 health topics, including mental health issues.
