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 (CQC) 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 by visiting together.com from a device connected to the internet.

 

 

 

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
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 Stay active

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

  • 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. 

  • 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

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 

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

NHS recommended Mental Health Apps

 

Existing/diagnosed mental health

University Accessibility 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 

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

UoN SU societies

Mental Health FoundationRelaxation response technique podcast

Top tips from Mind

Young Minds

University Counselling Service workshops and groups

 
 

Alcohol, drugs,addiction & gambling

 

Sleeping problems

Apps to help improve your sleep

Mind: How to cope with sleep problems

Tips from the NHS to ease restless nights

Mental Health Foundation: Free download How to sleep better

University Counselling Service workshops and groups

 
 

Healthy eating

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

 
 

International students

University guide to the NHS

NHS information about how to access mental health services.

International Student Mental Health Project

UKCISA provides information about mental health support in the UK.

Information about the NHS

Chinese Mental Health Association (Chinese students)

University Counselling Service workshops and groups

 

Concerned about suicide

 
 

LGBTQ+

Remember that it is illegal in the UK to discriminate based on your sexuality and gender identity. ​​​​​​​

​​​​​​​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.

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.​​​​​​​​​​​​​​

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

Mermaids UK support gender-diverse children and young people, as well as their families and professionals involved in their care.

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.

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. ​​​​​​​​​​​​​​

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

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 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

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

Coping with loss and bereavement

Bereavement by sudden death

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.

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.

Positive Minds is a student-run service providing a free and inclusive six week program to support students who may have low mood, depression or anxiety: 

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 our 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?

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 Tel: 0115 9513695

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

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.

Students' Union Welfare Support information

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.

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

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.

Positive Minds is a student run service providing support to students who may have low mood depression or anxiety.

Off campus Student Affairs

University Financial Support

 
 

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.

Primary Care Mental Health Services provide assessment and treatment for people with ‘mild to moderate common mental health problems’ without the need for a GP referral.

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

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 violence, information, advice and support

 Eating Disorders

If you have a mild to moderate eating disorder (you do not need to have a diagnosis) and would like support, you can self- refer to:

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

 

 

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