Mental health and wellbeing

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Pro-actively taking care of your mental health and wellbeing can play a key part in having a positive and successful university experience.   

 

It is recognised that one in three students will experience poor mental health at some point during their studies and we want to provide you with information that will help you take care of yourself and help you identify where you can access support if you need it. 

 

It’s normal for us to occasionally experience anxiety, low-mood or feelings of not fitting in. The good news is there are many proactive steps you can take to look after your mental wellbeing. However, if things do get difficult there is support available at the university and locally that you can access.

 

TOGETHERALL


Togetherall provides a safe space for members to engage anonymously with a wider network of people across the world who understand what it's like to struggle with mental health.

Members can share thoughts and feelings, ask questions and access support 24 hours a day, 365 days a year. 

Togetherall is the only digital mental health service registered with the Care Quality Commission and are utilised by the Education sector, Military and the NHS.

 

How to join

  • Visit Togetherall's website 
  • Click 'register' 
  • Select 'I'm from a university or college'
  • Register with your academic email address (@nottingham.ac.uk)

Togetherall is available via the app or through the website using a device connected to the internet.

Read the Togetherall user guide for full instructions on joining and using Togetherall.

To find out more about Togetherall, watch the introductory video below.

 

 

 

5 steps you can take to improve your mental health and wellbeing

Stay connected

Connect with others, your family, friend and community.

You could try: 

  • Set time aside to connect with friends and family
  • Identify ways of making new friends
  • Take an interest in how your friends are and what they are doing
  • Read about the five ways to wellbeing
 

 Stay active

Find a physical activity that suits your level of mobility and fitness. 

You could try:

  • Taking the stairs instead of the lift
  • Going for a walk at lunchtime
  • Getting off the bus one stop earlierl and walking 
  • UoN sport
 

Take notice

Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you. 

You could try: 

  • Photography
  • Music
  • Yoga
  • Exploring the world around you
 
 

Give

Research into actions for promoting happiness has shown that committing an act of kindness once a week over a six-week period is associated with an increase in wellbeing. 

You could try: 

  • Doing something for a friend or family member
  • Volunteer your time 
  • Voice your appreciation of people around you
 
 

Keep learning

Research shows that learning new skills can improve your mental wellbeing by boosting your self-esteem, building a sense of purpose and helping you to connect with others.

You could try:  

  • Building on your cooking skills
  • Joining a new society
  • Taking up a new hobby
 
 
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Self help strategies & self care

Making some changes to our lifestyle can help us manage and permanent mental health problems.

The University Counselling Service provide self-help resources that cover a wide range of issues from eating disorders to bereavement as well as workshops

Mind have lots of self-care suggestions and tips 

Protecting your mental health: A practical guide for postgraduate research students in STEM

A blog from Mental Health Foundation ‘Moving from self-destruct to self-care’

Student Minds: looking after your mental health

NHS: every mind matters, information, advice and guidence

NHS: self-help guides

 

Existing/diagnosed mental health

Some students come to university with a pre-existing mental health issue, some students will develop problems when they are here, and a number of students will help support students who are struggling. This page provides useful information if you want to know more about types of mental health problems and where to go for help and support.

University Disability Support Services

Provides student led support if you have a disability, mental health difficulty, long-term medical condition, autistic spectrum condition, or a specific learning difference such as dyslexia, dyspraxia, dyscalculia or ADHD.

Please see section on Specialist Support at the University for counselling service and mental health advisory service information.

The NHS have developed a range of self-help workbooks to help with mental health concerns such as depression and low mood, eating disorders, anger management, anxiety, social anxiety, panic, hearing voices and disturbing beliefs, obsessions and compulsions, PTSD, self-harm, stress and sleeping problems.

Mind has lots of useful information if you’ve been diagnosed with a mental health problem and you want to find out more about it, including treatment options and where to go for support.

Rethink Mental Illness: Studying and mental illness

 
 

Understanding & managing stress 

Stress is our natural response to threat or sense of emergency. When we feel under threat, our bodies go into a ‘fight or flight’ response. We become prepared to fight or to run away. We all experience stress and a bit of stress can be helpful and motivating. However, too much stress, for too long, can be overwhelming and if unaddressed can be bad for our health

Click on the links below for more information about stress and how to manage it.

Mind: How to Manage Stress explains what stress is, what might cause it and how it can affect you. Includes information about ways you can help yourself and how to get support.

Information from the NHS on stress and how to manage it.

Resources from Mental Health First Aid England on how to Address Your Stress

How to stop worrying, the circle of control

University Counselling Service workshops and groups

 

Relaxing

Learning to relax is important in enabling you to manage stress. Identify what helps you relax and make time for it. Maybe chill out with friends, take part in an exercise class at the University or find a society or club at the Students' Union.

UonSU activities, societies and groups

Mental Health Foundation: Relaxation response technique podcast

Top tips from Mind

Young Minds

University Counselling Service workshops and groups

 
 

Alcohol, drugs,addiction & gambling

Please go to our HealthyU webpage for more information on alcohol drugs and addiction and gambling.

 

Sleeping problems

There is a close relationship with sleep and mental health. Sleep problems are common and can affect people in different ways. The amount of sleep people need varies from one individual to another, but as a rough guide try to aim for around 6 - 8 hours.

Apps to help improve your sleep

Mind: How to cope with sleep problems

Tips from the NHS to ease restless nights

University Counselling Service workshops and groups

 
 

Healthy eating

Eating a well balanced diet can enhance your mood, both food and nutrition can affect emotional and mental health.

Check out the HealthyU eat well page for more information, as well as quick and easy HealthyU recipes.

 

University life

University Life: what to expect in your first term contains some useful tips to help you settle in.

Managing your wellbeing during your PhD: Wellbeing resources for postgraduate researchers

Career wellbeing: Thinking about your career, applying for jobs, and being at work can be exciting and rewarding, but sometimes these activities can also present challenges - we’re here to help you to navigate any issues.

 
 

International students

Studying abroad comes with its challenges. You may be having to adapt to a new way of life, having to adjust to a different culture, a new climate, a different language whilst missing your friends and family and the familiarity of home.

International Student: Health Services and Wellbeing at UoN

NHS information about how to access mental health services.

UKCISA provides information about mental health support in the UK.

Information about the NHS

University Counselling Service workshops and groups

International Student Welcome Kit

 

Concerned about suicide

If you are having suicidal thoughts or you are concerned about a friend, here is some information on who you can talk to and how you can look after yourself or your friend during this time.

 
 

LGBTQ+

LGBTQ+ people are more likely than their peers to experience mental health challenges. Those that are part of the LGBTQ+ community face additional challenges and have needs and concerns that should be treated with dignity and respect.

Remember that it is illegal in the UK to discriminate based on a person's sexuality or gender identity. ​​​​​​​

LGBTQ+

​​​​​​​Stonewall provide information and advice. They have a database that can help you find local lesbian, gay and bisexual community groups or services.

Switchboard LGBT+ is a service that gives national information and a listening service over phone and email and instant messaging. All volunteers identify as LGBT+ so the person answering the telephone will have an understanding of your situation. They are based in London but do take calls from the whole of the UK.

Mind Out is a mental health service for LGBT+ people which provides advice, information, advocacy, peer support groups, mentoring and wellbeing events.

Pink Therapy has a directory listing qualified therapists throughout the UK who work with the LGBT+ community from a positive stance.

LGBT Consortium develops and supports LGBT groups and projects around the country. Use the site's directory to find local mental health services.

LGBT Foundation exists to support the needs of the diverse range of people who identify as lesbian, gay, bisexual and trans. We believe in a fair and equal society where all LGBT people can achieve their full potential. Their helpline provides support and advice and is staffed by a team of dedicated staff and volunteer operators all of whom receive extensive training and support.

Asexual

AVEN: The Asexual Visibility and Education Network hosts the world's largest online asexual community as well as a large archive of resources on asexuality. Provides email to support to people who identify as asexual and their friends and family.​​​​​​​​​​​​​​

Trans

The Beaumont Society is a national transgender support network offering emotional support via a weekly helpline, as well as general information and support groups

GIRES (Gender Identity Research and Education) are a charity that provides information for transgender people and medical professionals, including research and links to support groups.

MindLine Trans+ is a confidential emotional, mental health support helpline for people who identify as Transgender, Agender, Gender Fluid, Non-binary…

​​​​​​​Young LGBTQ+

Being Gay is Okay is service that gives online information and advice for under 25 year olds.

Albert Kennedy Trust supports young LGBT people between 16 and 25 years old.

Gendered Intelligence works with the trans community and those who impact on trans lives with a particular focus on supporting young trans people under the age of 21.

Later Life

Age UK is an organisation that offers guidance and support for older people who may be experiencing difficulties in accessing services or care. Their guide for older LGBT+ people can be found here. ​​​​​​​​​​​​​​

Nottingham-based

Notts LGBT+ Network provides information and support to the LGBT+ communities in Nottingham and Nottinghamshire county.

Derby-based

Derbyshire LGBT is Derbyshire’s only LGBT+ specific support service. They support anyone who is Lesbian, Gay, Bisexual & Transgender or anyone who is having issues with their sexual orientation or gender identity, this includes family and friends.

University-based

University of Nottingham Students Union LGBT+ Network exists to represent all students studying at the University of Nottingham who do not conform to the hetero normative or cis normative expectations of society (and therefore anyone who self-identifies as LGBT+). This also includes anyone who experiences any sort of homophobia, biphobia and/or transphobia

 

Bereavement

Some students come to university having lost a loved one as a child and others may experience bereavement at university. Grief affects everyone differently and losing a loved one can have major implications on an individual’s mental well-being, education and social life. This section provides helpful information on seeking help and support for yourself or people you know.

University of Nottingham places to contact:

Your local GP (doctor)

  • Cripps Health Centre Telephone: 0115 846 8888

  • Orchard Practice, Kegworth: 01509 672 41

Support and Wellbeing Officers are on hand to help support you alongside your personal tutor. They can provide guidance, help and advice if you're experiencing difficulties.

University Counselling Service

Self-help resources

Coping with loss and bereavement

Coping with traumatic experiences and traumatic loss

The Student Grief Network 

After Life x CALM: Hope is Everything

Chaplaincy: Chaplains can provide bereavement support to staff and students of any faith or none. They offer individual pastoral support as well as running a group programme called the Bereavement Journey.

Funding and Financial Support will discuss the options available for students facing an unexpected financial hardship. 

Students’ Union Support

Students’ Union Advice can help students with information, advice and representation  round all aspects of student welfare and education, such as financial, housing and course issues.

Nightline is a student-run service providing confidential listening and information.

NHS recommended places to contact:

Child Bereavement UK – call 0800 028 8840 Monday to Friday, 9am to 5pm, or email support@childbereavement.org

Cruse Bereavement Care – call 0808 808 1677 Monday and Friday, 9.30am to 5pm, and Tuesday, Wednesday and Thursday 9.30am to 8pm, or email info@cruse.org.uk

Grief Encounter – call 0808 802 0111 Monday to Friday, 9am to 9pm, or email contact@griefencounter.org.uk

Hope Again – call 0808 808 1677 Monday to Friday, 9.30am to 5pm, or email hopeagain@cruse.org.uk

Winston's Wish – call 0808 802 0021 Monday to Friday, 9am to 5pm, or email info@winstonswish.org

Written by shoutout, a social enterprise raising the profile of child bereavement. Contact @shoutoutbereavementuk on social media or our email hello@shoutoutbereavement.org

 
 

Extenuating Circumstances

Have your studies been affected by illness or unexpected events?  Then you may be entitled to a claim for extenuating circumstances.

Extenuating Circumstances procedure is intended to support you if you experience exceptional, unforeseeable, short-term circumstances which affect your ability to study or take assessments. 

Please see this advice, and talk with your tutor or Support and Wellbeing Officer should you need further help.

 

Specialist support services at the University

University Counselling Service
The University Counselling Service is a free confidential, bespoke service available to all students and staff at the University of Nottingham.  As well as one to one counselling, we offer therapeutic groups and a program of interactive workshops covering a wide range of issues commonly encountered at university. You can find further information about all of these services on the website
 

University Mental Health Advisory Service

University Mental Health Advisory Service is a referral-only service which aims to support students presenting with significant mental health problems. Mental Health Advisors are mental health professionals employed by the University to offer specialist advice and support. You can find further information about the service here
 
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Who to contact if you need support?

If you are feeling low, anxious, not eating or overeating, struggling to sleep, losing concentration or focus, hearing voices, feeling out of control or suicidal then you should seek help and advice— scroll down the page for useful contact numbers.

Support at University

Your local GP (doctor) Cripps Health Centre Tel: 0115 846 8888

Support and Wellbeing Officers are on hand to help support you alongside your personal tutor. They can provide guidance, help and advice if you're experiencing difficulties.

University Counselling Service provides a year-round service for all students and staff. We offer a range of services including groups and workshops, self-help resources and individual counselling. 

University Mental Health Advisors - via referral from specialist services such as your GP, tutor or support and wellbeing officer.

Disability Support Services provides student led support if you have a disability including mental health difficulty.

The Residential Experience (ResX) Team consists of full-time staff, supported by student residential assistants, who provide wellbeing support and promote positive community behaviour within halls of residence and partnership accommodation sites. You can contact the ResX Team as part of the University’s 24/7 residential support, by emailing resx@nottingham.ac.uk

Chaplaincy: Chaplains are here to support students and staff of any faith or none. They provide general pastoral support as well as supporting students with their journey of faith, practice of faith, or exploration of faith.

Off Campus Student Affairs: Many students choose to move off-campus during their time at University.  We have lots of information available to support you if you decide to take this step and become a member of your local community.

 

Nottingham Nightline is an anonymous listening and support service for students. Nightliners are on duty every night from 7pm - 8am during term-time to listen to any problem you may have.

University Financial Support team at Nottingham provides information and advice on most aspects of student finance to both current and prospective students and administers a range of funding schemes such as bursaries, scholarships and support funds.

Students’ Union Advice can help students with information, advice and representation around all aspects of student welfare and education, such as financial, housing and course issues.

 

 
 

Local support

Turning point : The Nottinghamshire Mental Health Helpline offers access to support for people who need emotional support or information about their mental health.

The service works alongside the Nottinghamshire Crisis Line, providing personalised advice, emotional support and information on coping mechanisms.

NottAlone Local mental health advice and help for young people in Nottingham and Nottinghamshire

The Nottinghamshire Crisis Sanctuaries provides mental health crisis support to the communities of Nottinghamshire. The Crisis Sanctuaries are for anyone near, or at crisis who need a safe space to talk.

Improving Access to Psychological Therapy services (IAPT) provide assessment and treatment for people with ‘mild to moderate common mental health problems’ without the need for a GP referral.

Services available are:

Wellness in Mind offers emotional support and referrals to other services in the Nottingham area (must be registered with a Nottingham GP)

Harmless provides support for people affected by self-harm

Harmless and The Tomorrow Project provide an out of Hours drop-in service for anyone of all ages and genders at risk of self-harm and suicide to access emotional & practical support. 

You can self-refer here Or call/text 07925 584 716

Kooth on-line counselling for young people

The Topaz Centre (Nottinghamshire Sexual Assault Referral Centre) - Supports both men and women who have been raped or sexually assaulted. This support is available whether or not you wish to report an incident to the police.

Helpline: 0800 085 9993

e: notts.sarc@nhs.net

JUNO Women's Aid (formerly WAIS) Nottingham & Nottinghamshire

Sexual assault support 

Samaritans, 24 hour confidential emotional support service.          T: 116 123

Alcohol, drugs, smoking, addiction and gambling information, advice and support

Domestic abuse, information, advice and support

 Eating Disorders

If you are struggling with an eating disorder, please contact your GP who may refer you onto a specialist service.

 
 

Other support and information

NHS Mental health helplines

Student Minds is the UK’s student mental health charity

Young Minds is the UK's leading charity fighting for children and young people's mental health

Mind Mental Health Foundation provide advice and support to empower anyone experiencing a mental health problem

Papyrus is the national charity dedicated to the prevention of young suicide.

What's up with everyone campaign

Help and support after a traumatic event

Trauma a guide for young people

Mental health support for the Jewish community

UKCISA mental health support for international students

 

 

The University of Nottingham

University Park
Nottingham, NG7 2RD

telephone: +44 (0) 115 951 5151
fax: +44 (0) 115 951 3666
email: studentcommsoffice@nottingham.ac.uk