Mental health and self-care

We know that making friends at university isn’t always easy. Having healthy friendships is linked to improved mental health and wellbeing and can help you feel less lonely.

We have put together some top tips for making friends and getting involved below.

• HealthyNTU Events & Activities: Our team organises events and activities across the year on all campuses. It’s a great way to try new things and meet new people. Visit our events page to see the latest opportunities.
• What’s On at the Uni
• HealthyNTU Student Blogs: Blogs written by other NTU students on a range of topics
• CALM (Campaign Against Living Miserably) – Tips on how to make friends
• Student Minds – check out their advice and tips on loneliness for University students
• Check out the Student Life page for other helpful opportunities including NTU Sport and societies
• NTSU – the Student Union has lots of different societies and events, why not try one and meet students with similar interests to yours and socialise regularly?
• Check out the Global Lounges which are dedicated spaces for chilling, learning something new and getting involved in opportunities and events.

NTU Arts

From bands to book clubs, crafting to concerts, exhibitions to excursions to arts organisations across the city, NTU can help you broaden your creative horizons.

Literature: From open mic poetry nights to writing workshops, book exchanges and book clubs, the reading and writing opportunities on offer through NTU Arts are diverse.

Music: Whether you play an instrument, are looking to learn, or prefer to appreciate live music from the audience, you’ll find endless opportunities for musical expression.

Visual arts: Explore Bonington Gallery (our contemporary exhibition space), learn a new skill at one of our creative workshops and discover arts organisations across the city.

You can find out about the upcoming creative events by signing up to the NTU Arts Mailing List.

• NHS Guidance on dealing with loneliness while at university
• Mental Health Foundation advice for dealing with loneliness

Getting a good night’s sleep is really important for your health and wellbeing, but can often be one of the first things that is affected when we're feeling stressed. So why is it important to regularly get a good night's sleep?

What does sleeping do?

• Recharges your body and brain – Sleep is like plugging yourself in overnight so you can function the next day.
• Boosts your memory – What you study actually sinks in better when you sleep on it.
• Keeps your mood in check – Less likely to be grumpy, snappy, or anxious.
• Helps you stay healthy – Good sleep = stronger immune system = fewer colds, you may even avoid the infamous freshers flu.

What happens when you don’t sleep enough?

• Brain fog and poor focus – You’ll find it harder to concentrate, remember stuff, or make good decisions.
• Low mood and no motivation – You’re more likely to feel stressed, anxious, or just meh.
• More snack cravings – Tired brains crave sugary or salty food, which can mess with your energy even more.
• Weaker immune system – You get sick more easily when you’re running on empty.

What actually happens when you sleep?

You don’t just “switch off” – your brain and body go through four stages on repeat through the night (each cycle is ~90 mins):

• Stage 1 (Light sleep): You’re dozing off, half-awake. Easy to wake up here. Just the warm-up!
• Stage 2: Body temp drops, heart rate slows, brain gets into gear. Your brain starts sorting memories from the day.
• Stage 3 (Deep sleep): Full body recovery mode. Your body heals, builds strength & fights off illness.
• REM sleep: Brain lights up, you dream, emotions get processed. Creativity, learning & mood all benefit here.

You cycle through these stages four–six times a night, and each stage does something different for your brain and body.

💡 Student tip: “Catching up” on sleep at the weekend isn’t the same as getting regular sleep. Your brain loves a routine.

However, we know it isn’t always easy so we’ve gathered together some resources to help you manage your sleep.

• Sleep Tips Student Blog
• Cognitive Shuffle Technique
• Calm Sleep Journal
• Sleepcast Free Video
• Studentspace how to improve your sleep article
• Mind: tips to improve your sleep
• Mind Apples: Sleep well

An eating disorder is a mental health condition where you use the control of food to cope with feelings and other situations (NHS England). Eating disorders can affect anyone of any age, gender, or background. There are many types of eating disorder. They range from anorexia, bulimia and binge-eating disorder to body dysmorphia and pica.

Lots of people worry about the way they look and have tried going on a diet at some point. This does not mean they have an eating disorder.

Eating disorders are serious and everyone who has one deserves care and support. Find out more below about how to get help for yourself or a friend.

Local Support and advice for NTU students

You can get help from the First Rapid Early Intervention for Eating Disorders (FREED) service. FREED is for 16 to 25-year-olds who've have had an eating disorder for three years or less. These include:

• anorexia nervosa
• bulimia nervosa
• binge eating disorder
• any other eating disorder.

FREED can give you rapid access to specialised treatment and support you with challenges you may face in the early stages of an eating disorder.

To access support from FREED, make an appointment with your GP. They'll be able to refer you to the service. Visit FREED for more information.

National Support and Advice for Students

• Beat: Beat provides helpline, support and advocacy for people with eating disorders and their families. Learn more about Beat's mission, values and company information. Beat have also created a leaflet that you can bring to a GP appointment to support you.
• Beat Helpline: Helplines are open from 3–8 pm Monday to Friday. Support on the Helpline is available by phone, email, webchat: through our social media accounts and by letter. Calls to the helpline are free from landlines and mobile phones within the UK and do not appear on itemised bills.
• Peace Pathway: An organisation created to support people who have both an eating disorder and autism. The website has resources and information to support you on your journey.
• ARFID Awareness UK:  A registered charity dedicated to raising awareness and furthering information about Avoidant/Restrictive Food Intake Disorder (ARFID).
• BodyWHYS: A resource for students struggle with body image. Body image refers to the thoughts and feelings a person has about their body. Having a healthy body image is about respecting yourself and others, realising body image is only one part of who you are and treating your body well.
• First Steps ED | Eating Disorder Support & Recovery Charity: First Steps ED is an Eating Disorder Support & Recovery Charity that offers early help, therapy, and lived experience support for children, young people, and adults across the U.K.
• FREED Guide for Preparing for University: FREED has created a guide for students who are recovering from an eating disorder on how to prepare for university life

Tips for supporting someone with an Eating Disorder

If you are worried about a friend and think that they may have an eating disorder, but they haven’t shared this with you directly, this can be a difficult subject to approach with them. Here are some tips to have a conversation or to refer to support if you are worried about their safety.

1. Find a private place to have a conversation. Sometimes sitting next to each other or chatting while out for a walk can feel less intimidating, as you are next to them and not staring directly at them. It can make it easier for your friend to share their feelings.

2. If you are approaching your friend for the first time, the way you approach the conversation will be important. Try your best not to focus on food or weight (i.e. You look too thin / you’re not eating). Instead, try and focus on how they are feeling (You seem stressed, etc)

3. Let them know you are here for them and have had some concerns, without making them feel like you’ve been watching them or judging them.

4. Don’t worry if you don’t have all the answers or the conversation doesn’t go perfectly. It can be common for someone with an eating disorder to become defensive or be surprised at the conversation. You are not expected to be a therapist for your friend or solve a problem. You can signpost to the services above.

If you are concerned for your friends immediate safety, in regard to an eating disorder (extreme malnourishment, passing out, self-harm), you can fill out the Support and Wellbeing form, even without your friends consent, and our team can reach out.

If a friend discloses to you that they are concerned they might have an eating disorder, this can be shocking or difficult to hear. Thank them for sharing with you, let them guide the conversation and describe what they need and follow the tips above to offer them support.

This website provides a more exhaustive list of tips to support a friend or family member and NottAlone - Eating Disorders provides advice on how to support someone, with a focus on local services in Nottingham.

We all experience loss and grief of some form in our lifetime. There are not rules to how we grieve, and a lot depends on the circumstances.  Loss and grief can have a big impact on our lives and our physical and mental state. One of the most powerful things we can do to help is being able to talk about how we are feeling. As hard is it might feel, at the time, talking can be a healing process. There is lots of support and resources to help

Support

• The Loss Foundation - The Loss Foundation is a UK national cancer bereavement charity. We are dedicated to providing bereavement support to adults who have had a loved one die from cancer.
• Cruse Bereavement Support -  helping people through one of the most painful times in life – with bereavement support, information and campaigning.
• AtaLoss - Who’s aim is to ensure no one in the UK should be left without support when someone dies.
• NottAlone - Information, advice and links to support services and resources.

Resources

• Healthy NTU Blog on Loss and Grief
• AtaLoss Bereavement Support Resources

Self-care means taking steps to protect and improve your physical and mental wellbeing. It’s about making choices that help you feel balanced, healthy, resilient and happy.

Explore these self-care resources designed to support your mental, emotional, and physical well-being throughout your student journey.

• Tips for hobbies and self care
• Self care planner
• Daily habit tracker
• Everyday observations and affirmations

Action for Happiness

Get daily actions and inspiration on your phone and connect with a like minded community.  The app is like having a little personal action coach in your pocket who:

• Gives you friendly 'nudges' with an action idea each day
• Sends you inspiring messages to give you a boost
• Helps you connect & share ideas with like-minded people

You can also download Calendars

You can read more on their website: Action for Happiness

Student Minds

Student Minds provides a range of helpful information and resources. Explore a range of trusted information, services and tools to help you with the challenges of student life on the Student Minds website.

Mindfulness and meditation

Meditation and breathing exercises are a quick and simple way to make you feel calmer. They can help you de-stress if you're feeling anxious or worried.

• Breathing exercises for stress
• Mindfulness and meditation exercise

NottAlone offers local mental health advice and support. It's available to young people in Nottingham and Nottinghamshire.

Nottingham and Nottinghamshire Talking Therapies is a free and confidential NHS service designed to help with common mental health problems such as stress, anxiety and depression. Anyone aged 18 years or over and registered with a GP can access support, though a GP referral is not necessary as you can self-refer.

Nottinghamshire Crisis Sanctuaries provide mental health crisis support to the communities of Nottinghamshire.

Students Against Depression has been developed in consultation with students who've been affected by depression, low mood, or suicidal thoughts.

Hub of Hope you can search for support by postcode

Self Help UK you can search for a local support group by postcode

Notts Directory you can search for self-help groups and by particular needs e.g. physical and mental health needs

Harmless self harm, suicide crisis and suicide bereavement support, including the new drop in, Oasis