Nurturing U

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NurturingU: Self care campaign

We encourage students to be kind and to take care of themselves. Self Care is important as it can help with self-esteem, stress management and overall wellbeing. It’s often neglected or something we don’t do enough of.

 It’s about looking after your mind, being kind to yourself, and doing something you enjoy.

We hope that the information and resources here will encourage you to incorporate self care into your everyday routine leading to a happier and healthier you.

Let us know by emailing us at br-healthyu@nottingham.ac.uk if you are aware of additional resources that can help support students. 

 

NurturingU competition entries

Take a look at the entries from the recipe, great outdoors and hobby competitions!

Recipe entries

Hobby and skill entries

Great outdoors entries

 
 

Information and resources to help enable you to self care

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Self care

The benefits of self care not only help improve our own wellbeing but help us to support others.

Mental health and self-care for young people

Mind: mental health problems - how can I help myself

Student Minds: Looking after your mental wellbeing

10 Keys to Happier Living

5 ways to wellbeing

 

 

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Get outside

 There are many health benefits to connecting with nature.

It doesn’t resolve everything but connecting with your surroundings can be very grounding and even soothing.  Whether you step into an urban landscape or the different areas on campus.  There is always something new to notice by looking where you wouldn’t normally look or stopping and just taking a moment to take stock.

 Nottingham based walks 

Walks in Nottingham

Sustainability

Campus maps

University Park Gardens Guide and Tree Walk

Rock around the campus: A geology walk through University Park

The historic houses of University Park

A winter tree walk in University Park

Student City Guide to Nottingham- Top 10 things to do

Being outdoors

Outdoor leisure interest list

NHS Forest-growing forests for health

Simple steps to start gardening

Get to know the birds in your patch with the Big Garden Birdwatch

British tree identification online

Nature and mental health

Nature relaxation videos

Outdoor activities

3 Outdoor Mindfulness activities to do in Nature

How to make duck food

Outdoor workout

Active trail

Nearby parks

Bring the outdoors inside

This short guide deals with indoor house plants

Looking after your house plants

Guide to window boxes

Bring the outdoors inside through nature videos

 
 
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Random acts of kindness

By helping others, we actually help ourselves too. Lending a hand can not only boost our mental health, but may also lead to a longer life.

Random acts of kindness ideas

50 random acts of kindness

SU Volunteering

 
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Physical activity and your mental health

Mind

Mental Health Foundation

Guidance on NHS

UoN Sport Health and Wellbeing Home (free online workouts/nutrition info/ relaxation etc)  

Get active with a disability

Learn how to dance at home

Passion for dancing

 
 
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Stress less

Managing Stress and anxiety

How to change the way you think to help manage stress and anxiety

Finding calm in a stressed-out world

How to stay calm under pressure

NHS Self- help booklets

University Counselling Service podcasts

Address Your Stress Resources from Mental Health first Aid England

Apps

 
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Nurture your mind

Apps

Togetherall - click 'register', select 'university or college' and register with your academic email address (@nottingham.ac.uk).

Headspace

 

Mindfulness and Meditation

Free guided meditation/talks

Guided meditation tracks to help build resilience

Soundscapes of wellbeing

Read a good book

Reading Well@UoN Libraries: Books and resources to improve your health and wellbeing

 17 Best Sites to Download Free Books in 2020

Project Gutenberg is a library of over 60,000 free eBooks

Listen to a podcast

Wired 41 of the best podcasts for curious minds

Nurture your faith

Chaplaincy

Globe cafe

SU Faith based Societies

Virtually visit a museum or gallery

Google arts and culture

The Great Big Art Exhibition

Find a new hobby

 
 
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Mood and food

What we eat can affect how we feel and how we feel affects what we choose to eat. Maintaining good levels of serotonin - a brain chemical that regulates mood, will help your mood. 

HealthyU eat well

Food and mood video

Eatwell Guide

Food and Mood

Depression and diet

Plant based diet

Mindful eating

 
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Sleep

One thing you can do day after day is some self care around your sleep. Sleep is important because it enables the body to repair and be fit and ready for another day.

How to get to sleep

Sleep problems

Mental Health Foundation: How to sleep better

Self-care for sleep

How to cope with sleep problems

 
 
Apps

Apps

Enhancing your well-being is essential, and various self-help apps can serve as valuable tools in this journey.

While these applications are not substitutes for professional counselling, they offer additional support for personal development and health maintenance. Please note that while we've reviewed these apps, we cannot guarantee their content, effectiveness, or data protection compliance. App details and availability are subject to change.

Meditation, Mindfulness, and Sleep

  • Headspace – Offers short sessions and tutorials on meditation and mindfulness designed to improve well-being.

  • Simple Habit – Provides a comprehensive library of short daily meditation tracks to address specific issues.

  • Sleepio – A sleep improvement programme featuring Cognitive Behavioural Therapy techniques.

  • Sleep Well – Designed to reduce anxious thoughts, help you fall asleep more quickly, and improve sleep quality through relaxing sounds and gentle hypnosis.

  • Insight Timer – Features a very extensive library of meditation tracks.

Manage Your Anxiety and Worries

  • Breathe2Relax – A portable stress management tool providing detailed information on stress effects and diaphragmatic breathing exercises.

  • ClearFear – Interactive tools for managing anxiety and panic attacks.

  • Feartools – Provides thought diary and thought challenging to help manage anxiety, interactive breathing tools, videos, and guided exercises.

  • Happify – Helps to reframe negative thoughts and feelings and build confidence through creative activities and games.

  • Worry Tree – Logs worries and processes them through action or lets you re-focus using CBT and sensory-based techniques.

Managing Low Mood

  • Calm Harm – Provides strategies to help resist or manage the urge to self-harm.

  • MoodTools – An app for managing your mood with a symptom tracker, thought diary, and safety planning.

  • SAM (Self-Help for Anxiety Management) – A range of self-help tools, mood tracker, games, and social space for managing mood.

  • Sanvello (AbleTo) - Helps develop new strategies to manage anxiety and low mood.

Getting Things Done and Improving Focus

  • Habitica – Gamifies task management to help overcome procrastination.

  • Thruday – Assistive routines and planning app designed for neurodivergent users.

  • Routinery – Routine and habit-building app enabling different routines according to tasks and days.

  • Forest – Productivity app where growing your own virtual forest helps you focus.

 
websites

Websites

The University Counselling Service has compiled a list of helpful websites for seeking more information about different aspects of health and wellbeing. The inclusion of these links does not imply any endorsement of them by the University, and are listed only for reference.

Alcohol and drugs

Anxiety

Black, Asian & Minority Ethnic support links

    Resources to support Black, Asian and Minotiry Ethnic students and staff 
  • Aawaz - Awaaz offer a confidential and safe service to many women and families who are in need of advice, guidance and signposting across the nation as well as telephone support and counselling

    Telephone 01254 398176; email  info@aawaz.org.uk

  • BAATN - One of the primary aims of BAATN is to address the inequality of access to appropriate psychological services for Black, African, South Asian and Caribbean people.
  • BAC-IN - Nottingham based, specialist drug and alcohol recovery support service for individuals, families and young adults from Black, Asian and Minority Ethnic communities. Telephone 

    0115 952 4333

  • BAME Tenancy & Outreach support - Telephone 0115 950 7140
  • Chinese Mental Health Association - Provides a diverse range of services with the aim of serving Chinese people who suffer from mental health related issues and problems.  We also provide support for their carers who may not be familiar with all the nuances of traditional Chinese culture.    Telephone: 020 7613 1008; email info@cmha.org.uk
  • Counselling Directory - Black British and Asian counsellors in and nearby Nottingham
  • Muslim Women's network - The overall goal of the helpline is to provide a national specialist faith and culturally sensitive service that is confidential and non-judgmental.  The helpline offers information, support, guidance and referrals to Asian and Muslim women and girls from diverse ethnic / faith backgrounds suffering from or at risk of abuse or facing problems on a range of issues.  Telephone 0800 999 5786: email info@mwnhelpline.co.uk
  • Nottingham Counselling Service.  Telephone 0115 950 1743; email: info@nottinghamcounsellingservice.org.uk 
  • Nottingham Equal - providing  communities with tools and resources they need to better serve their targeted communities and improve on their programs and activities. Telephone 0115 942 2440
  • Rethink Mental illness Telephone: 0808 801 525
  • Southeast and East Asian Centre - SEEAC provides mental health support, such as one-on-one counselling and peer-group activities, to Southeast and East Asian communities in the UK.  Email info@seeac.org.uk

Bereavement

  • Cruse  ─ Provides support and information for those who have been bereaved
  • The Compassionate Friends - provides support to bereaved parents and their families
  • Rosie Crane Trust - supports bereaved parents through their grief after the loss of a son or daughter. Helpline, drop-in sessions and befriending service

Depression

  • Black Dog Institute  ─ a not-for-profit, educational, research, clinical and community-oriented facility offering specialist expertise in depression and bipolar disorder
  • BluePages - Information about depression and its treatment.  The site includes reviews of the available scientific evidence for a wide range of treatments.
  • Depression Alliance  ─ charity that assists people affected by depression via publications, support services and self-help groups
  • Living life to the full  ─ online life skills resources using CBT (cognitive behavioural therapy) approach for those experiencing anxiety and depression
  • MoodGYM - This is an innovative, interactive web program designed to prevent depression. It is developed and delivered by the Australian National University
  • Students Against Depression  ─ informative and helpful website designed for students experiencing depression.  Also has helpful student blogs

Domestic Violence

  • Equation - A service in Nottingham/shire that provides direct support and advice to male affected by DV.  If you are a man in Nottingham (16+) or Nottinghamshire (18+) the telephone number number is  0115 960 5556  

  • Juno Women's Aid - A service for women living in Nottingham/shire. The helpline provides direct support, signposting and advice including telephone support.  Telephone: 0808 800 0340

  • Men's Advice Line - Telephone support for male affected by domestic violence outside Nottingham/shire area.  Telephone: 0808 8010 327

  • National Domestic Violence - 24 hour national domestic free-phone help line 0808 2000 247. 
  • NIDAS - local service for people living in the Nottinghamshire/Mansfield/Ashfield area. Provides advice and direct support and advice including crisis intervention and telephone support to families, children and young people.  Telphone 01623 683 250

  • Women's Aid - A service for women. Provides information and a directory of support services across the UK including how to access a refuge (emergency accommodation for people fleeing domestic abuse/violence) an IDVA (Independent Domestic Violence Advocate).

Eating problems

  • beat  ─ Eating Disorders Association website which provides information and help about all aspects of eating disorders

Gambling

  • Gamblers Anonymous  ─ help for those with gambling problems
  • Gamcare  ─ provides support, information and advice to anyone suffering through a gambling problem

General mental health

Self harm

  • Harmless - information and suport on self harm
  • National Self-Harm Network  ─ supports those who self-harm and provides information, contacts and workshops on matters relating to self-harm
  • Self Injury Support - national organisation that supports girls and women in emotional distress

Sexual health, sexuality and relationships

  • East Midlands Lesbian and Gay Christian Group ─ provides information and support for lesbians, gay men, bisexuals and trans people.
  • Broadway Cinema - A LGBT Friendly cinema which often shows LGBT films.            
  • Derbyshire LGBT  - Derbyshire LGBT specific support service.                                                    
  • The Gender Clinic  - The Nottingham Centre for Transgender Health.                                            
  • LGBT Parents Midlands  - Group that would likem to meet and socialise with other gay/lesbian parents and family for friendship and support.                                                
  • LGBT + Service Nottinghamshire  - Professional and Specialist services for young people aged 11-25 who identify as lesbian, gay, bisexual or trans (LGBT) or may be questioning their sexual orientation or gender identy
  • Notts Trans Hub - An information service for local trans people.  Produces a monthly bulletin.   
  • Outburst LGBT Youth Group  - Provides information about this Nottingham based social/support for LGBT young people aged 11 - 19.                                           
  • TransUnite - Find a local Trans Group
  • Relate  ─ help with relationship issues, includes useful and informative self-help fact sheets
  • Rape Crisis  ─ provides basic information for survivors, friends and family
  • Stonewall  ─ working for equality and justice for lesbians, gay men and bisexuals
  • Survivors UK  ─ information and support for men who have experienced childhood sexual abuse
  • Terence Higgins Trust  ─ charity at the forefront of the fight against HIV and AIDs
  • Women's Aid ─ national charity working to end domestic violence against women and children
  • Men's Advice Line - Advice and support foe ment experiencing domestic violence and abuse

 

Telephone help lines

  • Saneline  ─ out of hours helpline offering emotional support and information to anyone affected by mental illness
  • National Domestic Violence - 24 hour national domestic free-phone help line. 
  • Nightline  ─ University of Nottingham Students’ Union student run, confidential listening and information service
  • Samaritans  ─ provides confidential non-judgemental emotional support, 24 hours a day for people who are experiencing feelings of distress or despair
  • Women's Aid ─ national charity working to end domestic violence against women and children
  • Men's Advice Line - advice and support for men experiencing domestic violence and abuse

Useful contacts at The University of Nottingham

 
 
podcasts

Podcasts

The University Counselling Service has created the following podcasts for download, each of which covers an important topic.

Being Outdoors meditation

This is a 15 minute guided nature meditation practice focusing on sensory grounding. 

This practice can be done inside or outside. 

This is a specific offering recorded during Covid 19 when we are not able to offer face to face 'Being Outdoors' workshops that would usually take place at University Park

Fight or Flight Response

A podcast talking about the physiological response triggered when we feel strong emotions.

Relaxation Breathing

A podcast of a guided relaxation exercise using breathing techniques to improve health and wellbeing.

Mindfulness

A podcast about practical mindfulness techniques to enhance relationships and health.

Safe place visualisation

This is a ten-minute guided visualization that uses imagery to support you to develop your sense of safety and can be used when you're feeling fearful. 

Progressive muscle relaxation

A podcast of a guided exercise to help manage anxiety and relax through breathing techniques.

Lake meditation

This fifteen-minute meditation uses guided imagery of a lake to support you to connect and accept your present moment experiences. 

Recharge your mind

We can  rush through life without stopping to notice much.

This short mindfulness practice focuses on switching off from auto-pilot and allowing yourself to let go of the busyness of life.

To unplug briefly so that you can be more aware of the present moment, including your thoughts and feelings and sensations your body.

Enjoy stopping for a few minutes and pressing PAUSE with me.

Be kind to yourself

It’s all too easy to be tougher on ourselves than we are on anyone else.

At times of stress we can give ourselves a hard time and judge ourselves negatively.

This mindfulness practice helps you to become a better friend to yourself, through self-kindness and compassion. 

The Velveteen Rabbit

If you are struggling to get to sleep or just want to hear a story being read to you, then this podcast might be for you.

A reading of the story ‘The Velveteen Rabbit’ written by Margery Williams.  

Self compassion meditation

A short 5 minute meditation in which we practise offering compassion and kindness to ourselves when we are struggling with difficult or upsetting feelings or situations.

Self-compassion visualisation

This is a short 5 minute self-compassion meditation practice.


A good one if you are just starting your mindfulness practice journey or in need of some time for self-compassion

 
books

Books

The University Counselling Service, University Libraries and Cripps Health Centre collaborated to make available a number of books on a wide range of topics, these are available online and/or as hard copies as part of Reading Well@UoN.

NUSearch list of books

 
 

 

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