Loneliness at University: A Common, Shared Experience

William discusses the common experience of loneliness at university, emphasising that it’s okay to feel this way. He shares tips for coping and encourages students to connect, support each other, and create a more inclusive environment.

- William Sarenden

Loneliness is something we don’t talk about enough. Yet, it’s an experience many students face — perhaps more often than we realise. 

The transition to university is a massive life change. You’re stepping into an unfamiliar environment, meeting new people, and often leaving behind the support systems you’ve relied on. You might even find yourself feeling lonely despite making friends, excelling in your studies, or working toward your goals.  

If this resonates with you, know this: you’re not alone in these feelings, and it’s okay. Loneliness is a deeply human emotion, and acknowledging it is the first step toward overcoming it.  

The Impact of Loneliness

Loneliness is more than an emotional challenge and can affect many aspects of life, from academic focus to physical well-being and self-esteem. It often leads to a cycle of withdrawal, making it even harder to break free from. But loneliness isn’t a sign of weakness or failure; it’s a natural signal that something needs attention. Much like hunger tells us to eat, loneliness is a reminder to seek connection. What matters is how we respond to this feeling and the steps we take to address it.  

The Value of Community

During my time at university, I’ve learned that community is vastly understated. Whether it’s sharing a laugh during a chaotic group work session, exchanging smiles in a lecture, or starting a conversation at an event, small interactions can lead to the most meaningful connections. It's true though that building a sense of community requires effort. Imagine how different university life could feel if we all made an effort to include others — whether by saying hello, organizing a get-together, or simply asking, “Are you okay?” It’s not about having a vast social circle but about fostering genuine moments of connection.  

Practical Ways to Tackle Loneliness

If you’re struggling with loneliness, here are some strategies that have worked for me and others I know:  

• Reframe Your Perspective – Loneliness is a signal, not a flaw. Instead of seeing it as something negative, think of it as an opportunity for growth. This mindset shift can help you feel empowered to take action.  
• Seek Social Opportunities – Get involved in campus clubs or societies that align with your interests. I found that group activities have helped me slide into conversation more easily, allowing me to grow my circle and feel more comfortable starting conversations with new people.  
• Open Up – Sharing your feelings with someone you trust can make a significant difference. Vulnerability can deepen relationships and help others understand you better.  
• Start Small – Begin with small gestures, like greeting someone in your class or striking up a light conversation. Over time, these interactions can grow into meaningful connections. I know that some of my closest friends have come from these small acts.  
• Care for Yourself – When loneliness feels overwhelming, self-care can often be overlooked. Prioritise eating well, exercising, and getting enough rest—your physical well-being directly affects your mental health.  

A Shared Journey

Loneliness is a common experience that doesn’t define you but reminds you that you’re human. It might feel daunting at times, but with patience, persistence, and a little drive, it’s something you can overcome.  

If you feel isolated, remember that many of your peers are navigating similar challenges. None of us have it all figured out, and most of us have moments of uncertainty and longing for connection.  

University life is full of ups and downs, but it’s also brimming with opportunities for growth and connection. Let’s make an effort to create a more inclusive and supportive environment, together. Who knows? That awkward hello might lead to a friendship that lasts a lifetime.  

Take care of yourselves, and don’t hesitate to seek support if you need it.

 

Find out more about how you can overcome loneliness at the Student Space.

I am a final-year Philosophy undergraduate, and I wanted to write about loneliness because it’s something I’ve observed all too often during my time at university and something I’ve experienced myself. Reflecting on my journey, I realise how helpful it would have been to have some guidance along the way. My hope in sharing these thoughts is that it might help others feel a little less alone.

Spreading Warmth this Winter

As the days get darker and the Winter truly comes to life, the Editorial Team have come together to share their thoughts on dealing with the seasonal changes.

- Student Minds Blog Editorial Team

⭐ How do you embrace the Winter days at university? ⭐

Taylor: Embracing the winter days at university is all about finding comfort and balance. To make the most of the season, create a cozy study space, stay active with indoor workouts or campus events, and prioritize your mental well-being by reflecting on goals or trying mindfulness. Don’t forget to take advantage of winter activities like ice skating or seasonal events, and stay connected with friends and family to ward off feelings of isolation. By adjusting your routine and focusing on self-care, winter can become a time of productivity, connection, and personal growth.

Madeleine: Making the most of winter days can prove difficult. The days are short and cold, and I for one crave staying indoors. I think winter is all about playing to your strengths, exercising in the way you like, staying social by networking in your areas of interest and comfort, and maintaining a good routine with your work which fits in with how you learn best. It's a time when you may have more time to reflect as there will be more of the day spent indoors. This is why it's a great time to journal or be mindful- noticing what's working for you and what isn't. Everyone's wired differently, so it's important to work out what's best for you and your way of thinking- winter at uni is the perfect time to do this. 

Find out how you can get involved with the Student Minds Blog this Winter. Need support? Don't forget to check out the Student Space.

Written by the Student Minds Blog Editorial Team.

Everything, Everywhere, All At Once

Stavros is struggling between doing all those things he had dreamed about and having to manage his fear that is getting in the way.

- Stavros

I don’t particularly enjoy taking walks in parks. Please don’t judge me when I say this, but I have to admit that walks in parks often feel like a messy plate filled with all kinds of vegetables, scattered unevenly in terms of colour and shape. People running, children screaming, dogs barking… I prefer taking naps alone. There’s no room for excitement, but there’s also no room for drama. Have I ever taken walks in parks?
— No.
Do I need to, though, to judge whether it’s worth it?
— Probably. But honestly, I really enjoy taking naps. 

Before moving to the UK three years ago, I used to be THE FUN back in Greece. If you were to spell my name, it would most likely be F.U.N. Naps were boring back then; only fun existed. After years of being “FUN”, I decided it was time to switch on the “CAREER” mode and maybe avoid paying the electricity bill for leaving the “FUN” switch on. Does that even make sense? I had bills to pay and could only afford to have one switch turned on, and “FUN” was really expensive.     

No one really prepares you for what it’s like to move abroad and say goodbye to your loved ones, starting over from scratch, being again at level zero. I mean, I don’t even remember when I was at zero; even in kindergarten, I’d say I was a solid four. Don’t even get me started on primary school, where I was a ten since I played in a movie and suddenly became the new Johnny Depp in town. How would I socialise in English all of a sudden? How would I make friends? These people wouldn’t even know about my long acting career.     

But seriously, how would I ever overcome my fear of exposure? Since moving to the UK, I’ve started to think about all the ways everything could go wrong. Watching myself miss out on all the fun activities and cool opportunities because of this fear isn’t fun or cool at all. I came here because I’ve always dreamed big. I still have big dreams, but I keep convincing myself that I shouldn’t change how I perceive things and that one day, a huge opportunity will come knocking at my door. I’d be wearing white because it’s not considered a colour, and I don’t want the colour police after me on my big breakthrough. But after nearly four years, I guess my home address got lost along the way.     

Did I mention I dream big? I really do. I can see what I could have achieved if it weren’t for this fear of failure, this fear of exposure, this fear of… people? I want to be everything, everywhere, all at once. I want to make friends, land the best job, and achieve what usually takes years of hard work. Yet, if you were to hand it to me, I’d be scared to even consider it. I keep asking myself why it’s so difficult to let myself fail at something.     

Failure isn’t bad, is it? Failure is what turns this journey into a whole movie instead of just a snapshot. It’s what creates a full song instead of the same note on repeat. The inner me knows this, but my fear keeps getting in the way of what I feel I’m meant to do. As I write this while walking back home from picking up my favourite cheese and crackers, I realise I’ve walked past my house and entered the local park. I must have been walking for quite some time now, as I’ve nearly traversed the entire park. Wait, was that it? Did I just have my first walk in the park without anything going wrong? What about the messy plate of vegetables? Why does what I see look more like an art piece? Why didn’t my fear stop me? Is my fear a friend dragging me down unintentionally, but deep down, I’m the one who has to lift them up? Why do I sound so sophisticated right now? Should I consider writing blogs for mental health charities? Wow, that would be a huge step for me. But for now, this is enough. I am enough. Tomorrow, I want to be everything, everywhere, all at once, but today I just had my first walk in the park, and I LOVED IT.  

"Fun Switch” on Xoxo, S

Find out how you can get involved with the Student Minds Blog. You can also find support at Student Space.

I am a Psychology Grad and a MSc student in Cognitive Neuroscience and Neuropsychology.  Writing for me is a form of expression and I figured that other people who express themselves in the same way might relate to my stories as I have found myself relating to many of theirs. 

Freshers' may not be the best time of your life

Hollie reflects on her struggles with mental health during her first year of university, sharing what she wishes she had known.

- Hollie Rose

As the car rolled up the Bailey and the wheels moved over the cobblestones as we approached Durham Cathedral, I spotted my new home to my left, with iron gates opening onto the future I had been dreaming of for years. I wish I could meet that nineteen-year-old girl to give her a hug, holding in my arms all her trepidation around being in catered accommodation and the unique experience of having a roommate. I wish I could tell her it would all be okay. But on that day in late September when I approached the college that I would eventually be overly involved in, little did I know that I was opening one of the darkest chapters of my life. And – spoiler alert – little would I believe, at the end of my first year as I made the same journey in reverse down the historic Bailey with a car full of my belongings, that in two years I would sob at the mere thought of leaving a city I am so proud to say I created a life in.  

For those of us who have experience already with tumultuous mental health before we arrive at university, we can fear what that will look like in a new city, with a transformed support system and a routine completely turned on its head. I can attest that it will all be okay…eventually.  

But that does not mean it will instantly be okay in freshers’ week or as a fresher at all. If you are someone who struggles to adapt, you are not on your own. Believe me, even those who adjust the fastest have moments of doubt or feeling like an imposter.  I prided myself up until university in being able to make things work, even if they weren’t ideal. I did not realise how much of that ability relied on the thing I claimed to hate: routine.   

The nature of living in catered accommodation meant meals became an intense stress factor for me as I had little to no choice and control over my food. As such, I would avoid meals, eliminating consistent points in a daily routine. This not only meant I lost structure in my day, which meant I ended up cocooning myself in bed longer into the day than I care to admit but also meant I was allowing my anxiety around meals to cut me off from the socialisation around mealtimes. Similarly, it became easier to skip lectures and seminars, provide email excuses for my absences and barely leave my room as the longer the gaps between my attendance became, the greater my anxiety of walking into those rooms grew.   

Within my first year, I became a ghost of myself because I did not know how to create a flexible and accommodating routine for myself. Instead, my comfort zone shrank to a small outline around my feet. It was not until my third year that I truly began to flourish because I gave myself the grace to manage my anxiety and depression.  

I implemented a flexible routine that focused on meeting my basic needs each day rather than attempting to meet unrealistic goals. I did not want to get up obscenely early, I just wanted to get out of bed each day. I did not care if I changed from one set of pyjamas to another, I was changing out of the clothes I slept in. I may not have the energy to cook from scratch, but I would eat at least one fully prepared meal. And I would go outside for a least five minutes, even if those five minutes were no further than my garden.  

What I found, is pushing myself to do these tasks often meant I started my day, whether at 7am or 7pm, in a headspace more willing and able to challenge my comfort zone, rather than waking up already feeling like a failure because I had missed an arbitrary morning alarm. I was focusing on a routine to meet my needs. And I was able to constantly challenge my comfort zone, watching it grow bit by bit, by challenging my depression and anxiety to constantly meet my basic needs.  

Another big change is I allowed myself to ask for help – something fresher me would never believe. But asking for help from student support resulted in the extension that saved my dissertation, which was the thing I had cared most about from my entire degree.   

Please know that it is okay if freshers’ week, or even your first year, isn’t the best time of your life. There are services available to help support you to get to the place that took me years to get to.   

Give yourself the grace to understand and meet your own mental health needs.

Find out how you can get involved with the Student Minds Blog.

Hiya, I'm Hollie, a masters student who has struggled throughout my university studies with various mental health conditions. Wellbeing and mental health advocacy, as well as LGBTQ+ representation, are at the heart of what I do, and as such, I hope to help students feel seen and supported through sharing my own story.

The Power of Resilience and Determination

To mark 'Never Give Up Day' our sub-editors have come together to discuss the importance of being resilient and determined to succeed at university.

- Student Minds Blog Editorial Team

⭐ What makes resilience so important? ⭐ by Madeleine 

Setbacks can leave us feeling deflated and unmotivated. It can take time to feel back to normal, and it is important to do this in order to heal. Needing this time doesn't reflect a lack of resilience. Resilience is picking ourselves up after a difficult time and keeping going. Whether that be for our mental health, studies, or career. Being able to take lessons from hard times but still look forward to the future is an important skill. Resilience is something that can pull us out of a loop of looking backward to harder times and can help us to feel positive for the future.

I have learned how important resilience can be. After being in hospital for an episode of bipolar in 2020, it took time to heal and feel myself again. But I knew I needed to recognise when I was ready to participate fully in my life again- when it was time to have the courage to go and meet those friends I had maybe distanced myself from, or try something which put me out of my comfort zone. 

Resilience has gotten me through the aftermath of some dark times, as I am sure it has for many others. Building it takes experience and knowledge of what helped me through other difficult experiences. If you are going through a tough time and can't see a way out, just remind yourself of all the other times you felt like this- you've always made it through, so why would this time be any different. 

⭐ How can determination be your superpower? ⭐ by Taylor

Determination can be your superpower in university life, driving you to achieve your goals despite challenges. It's the inner force that keeps you pushing forward when faced with difficult exams, heavy workloads, or setbacks. With determination, you're able to stay focused on your ambitions, whether it's getting top grades, landing your first job, or mastering a new skill. This relentless drive ensures that you don’t just start strong but finish strong, turning your goals into realities.

Determination also helps you overcome obstacles that might otherwise derail your progress. When faced with a tough course or a disappointing result, determination pushes you to keep trying, study harder, or seek help when needed. It’s this persistence that differentiates those who give up from those who succeed. By refusing to be discouraged by temporary failures, determination helps you build resilience, confidence, and a stronger sense of purpose.

Beyond personal achievement, determination can also inspire those around you. Your commitment and perseverance can motivate your peers, foster collaboration, and create a supportive environment where everyone strives to do their best. In group projects, social circles, or extracurricular activities, your determination can lead to collective success, making it a superpower that not only elevates your own journey but also positively impacts others.

How are you getting involved this Never Give Up Day? Share with the team - we'd love to hear from you!

Find out how you can get involved with the Student Minds Blog on Never Give Up Day.

Written by the Student Minds Blog Editorial Team.

Managing University and Home Duties as Eldest Siblings

Naa Yarley shares her journey of balancing university and family responsibilities as the eldest sibling in an immigrant family, offering strategies for managing both effectively.

- Naa Yarley

Balancing the demands of university life is challenging for any student, but it can become overwhelmingly difficult when coupled with the responsibilities of being an older sibling in a tough home environment. As the eldest daughter in an immigrant family, I faced unique challenges that often left me feeling isolated and overwhelmed. This blog is for others who might find themselves in similar situations, particularly those from first or second-generation immigrant backgrounds, to share my journey and offer strategies that helped me navigate these complexities.  

Growing up as the eldest sibling, I often felt a heavy burden of responsibility. In many immigrant families, the role of the older sibling extends beyond typical sibling duties. This expectation can sometimes lead to parentification, where the older child takes on roles usually reserved for parents. For me, this meant constantly balancing my academic commitments with the need to support my younger siblings and help manage household responsibilities.  

One vivid memory that stands out is studying for a major exam while simultaneously caring for my younger siblings. Our parents were working late, and I was left in charge of preparing dinner, helping with homework, and ensuring everyone was ready for the next day. By the time I could finally focus on my own studies, it was late, and exhaustion had set in. The pressure was immense. There were times when the weight of my responsibilities at home overshadowed my academic goals, making it difficult to focus on my studies. This struggle was exacerbated by the feeling of isolation. The cultural nuances of my situation were not something I could easily share with my peers, further deepening my sense of loneliness.  

Moving to university was especially difficult because it led to a feeling of powerlessness. Challenges at home often led me to isolate myself. I found it hard to relate to other students who seemed to have a much lighter load. My time outside of classes was consumed by family obligations, leaving little room for social interactions or personal downtime. This isolation was not just physical but emotional, as I struggled to find anyone who could understand or relate to my unique situation.  

Recognising the need to focus on myself and my own well-being, I began exploring ways to find support and build connections outside of my home environment. One significant step was joining the Young Greens Society at my university. This decision was transformative for several reasons. The society provided a platform to meet new people who shared my interests and values. It offered a sense of community and belonging that I had been missing. Engaging in activities that I was passionate about helped me reclaim a part of myself that had been overshadowed by my responsibilities at home. Volunteering at local environmental events and attending meetings gave me a sense of purpose and accomplishment outside of my family duties. Lastly, participating in the society's events gave me a structured break from my home responsibilities, allowing me to manage my time more effectively.  

Another crucial strategy was utilising the resources available at my university. I was fortunate to have access to a very good therapist on campus. Therapy provided a safe space to express my feelings and experiences without judgment. It was a relief to talk about the pressures and challenges I faced as an older sibling and to receive guidance on how to manage these responsibilities while prioritising my mental health. During one particularly tough semester, my therapist helped me develop coping strategies to manage my anxiety and stress. This support was invaluable, especially during exam periods when the pressure from home and school felt overwhelming. Universities often offer a range of support services that can be invaluable for students dealing with complex home situations, including free or low-cost counselling or academic support.   

Balancing university life with the responsibilities of being an older sibling in a tough home situation is no easy feat, especially for the eldest siblings in immigrant families. The weight of these responsibilities can lead to feelings of isolation and overwhelm. However, by seeking support, building connections, and utilising university resources, it is possible to navigate these challenges effectively.  

My journey has taught me the importance of prioritising my own well-being and seeking out supportive communities. To anyone in a similar situation, know that you are not alone. There are resources and people out there who can help you manage your responsibilities while achieving your academic goals. 

 

Find out how you can get involved with the Student Minds Blog.

I'm a second-year university student and the eldest daughter of an immigrant family. I’m sharing my story to connect with others who balance academic pressures with family responsibilities, offering support and strategies that have helped me navigate these challenges.

University changes your life, there is no doubt about that

Charlotte shares the struggles around the pressures and expectations of freshers year at university. (TW: death)

- Charlotte Millar

Your university experience is uniquely yours. 

I came to university with the expectation that I had to be prepared to have the “typical university experience”, to do it right. However, I soon realised that this couldn’t be further from the truth. Social media often highlights students partying and making loads of friends, creating pressure to live a certain lifestyle. 

Before university, I wasn’t a big drinker but I felt compelled to join in during fresher’s week getting drunk every night until I realised this wasn’t for me. I was one of the first in my flat to turn down a night out, and now we spend more time playing Mario Kart than we do going clubbing! Don’t be fooled by the glamorous portrayal of university life online. For me and everyone I know, university is the most amazing but loneliest experience of our lives.  

I built friendships with people I felt I clicked with, and before I knew it I had a group of friends who, one year later, I am so lucky to consider my best friends. I was posting videos, replying less to my friends from home, and often talking about how amazing my uni life was. However, the honest truth is, my best friend from home was at a different university and having a very different experience. She wasn’t close to her flatmates and struggled to find people who shared her interests. Social media made her believe that this wasn’t okay, and she felt like she had failed to immerse herself in the expected university experience. This, along with other factors, devastatingly contributed to her taking her own life after 3 weeks of university. This turned my world upside down in more ways than you can imagine.  

I returned to university after taking some time out to process this huge loss in my life and suddenly became so much more aware of the intense pressures of university life. Why were there so many expectations? Why is there an assumption that your flatmates will be your new best friends? Why does social media dictate the type of experience we should have? If you don’t enjoy that lifestyle, why pressure yourself to conform?  

University changes your life, there is no doubt about that. It is important to remember that ultimately, it is just a degree. You are not defined by this degree, and you have to do what is right for you. Come to university with no expectations and an open mind. If you need to go home every weekend, then that’s what you need to do. If you want to stay at university as much as possible, then that’s what you need to do. University is a huge chapter in anyone’s life and it is crucial that you look after yourself. No degree is more important than your mental health – your happiness comes first.  

Throw yourself in and give it your all, but if you realise that university isn’t the right path for you or not a path you feel is best for you at this specific time in your life, then know you have options. 

Mental health doesn’t discriminate, anyone can struggle at any time and that’s okay. If you are reading this, please remember there is so much help out there – you are loved and this experience does not define you. This new chapter of your life is yours and nobody else’s. Do what feels right for you and take care of yourself, please ask for support when you need it. Be kind to yourself - I can assure you that you are doing better than you think. 

 

Find out how you can get involved with the Student Minds Blog.

I believe that the pressures of first year at university are not spoken about enough, and sadly, I saw the devastating effects these pressures and expectations can have. If even one person reading this realises that there is no perfect uni experience, just an individual one - then I am glad I shared a piece of my story. 

Loneliness at University and the Importance of Self-Reliance

Millie shares her experiences of loneliness during her time at university, and the way she tried to combat this horrible feeling – learning to love her own company.

- Millie

During the summer, before I started university, I binge-watched Normal People. I was in awe of how Marianne blossomed from a wallflower to a rose when she arrived at university. My mind was fixed on the scene where Connell sees Marianne at a party; poise and coolness exude from her being as she takes a long draw on her cigarette surrounded by friends. My experience was going to be like hers. I envisioned talking with a group of friends into the early hours about anything from literature, music or the meaning of life. We lived together of course. Our student-terraced house would be slightly run down but in a charmingly cosy way. The smell of chilli simmering away on the hob would fill the kitchen. I’d fill up wine glasses as another friend filled everyone’s bowls with the chilli. They’d be my people. Just like I had been told most of my teenage years, don’t worry, university is where you find your friends for life.   

From the window of my first year’s flat kitchen, I watched my mum’s car turn from visibility. The summer had quickly come to an end, and now I was taking the plastic packaging off saucepans and shoving them into cupboards. I spent the evening making small talk over a game of cards with my flatmates in the stuffy kitchen. We attempted to find common ground, but it was quickly established that that was going to be a difficult task. After the evening was over, and I had shut my bedroom door behind me this unsettling feeling of loneliness latched itself around my lungs.  

After freshers week was over, I sat on my floor and googled how to make friends at university – the advice was certainly unhelpful, noting that freshers week is the perfect way to make friends for life. I’m not the biggest fan of clubbing, so I spent most of the week finding ways to fill my days before classes began. As I sat on this hideously striped navy blue, brown and cream carpet, my mind couldn’t stop thinking about Connell and how different his university experience was from Marianne’s. His was isolating, lonely. I shook off this feeling and imagined my third-year self, living in that terraced house.  

Fast forward to the present day. As I sit down to write this blog post, I am one month and six days away from my graduation ceremony. My Instagram feed is currently bursting with people’s top moments of their time at university. Each photo captures smiling groups of friends going to house parties, BBQs, picnics and cooking meals together. Comments underneath the photos follow a similar pattern of, we really did have the best time, I’m going to miss it so much – I just can’t relate. An unsettling feeling of failure and inadequacy has been murmuring away in the back of my mind, why don’t I have a multitude of group photos to post to my feed?   

To be completely honest, since sitting on that hideous first-year carpet, that feeling of loneliness has neatly stayed by my side. Maybe with a hint of naivety, I entered that first-year flat not realising how isolating an experience the student one can be. Despite managing to make some lovely friends at university, I just couldn’t successfully shake that feeling.  

As my degree had very few contact hours, often with only a couple of things a week, the majority of my experience was spent in my own company. To stop myself from falling into a depressive hole, I reminded myself to reach out to those I was friends with. However, there were lots of times that they were simply unavailable. During my first year, if this was the case, then I’d simply sit inside my tiny bedroom all day and wait until I could go to bed. Because of my social anxiety, I believed if I did something on my own such as study in the library or go on a walk, people would perceive me as a loner. However, during my second year, I began to set myself small challenges of getting a takeaway coffee alone or going on a long walk around campus. I’d be lying if I said that this shooed away the feeling of loneliness, but it did teach me that I could find joy in my own company.   

I never did get to live in that terraced house, eating bowlfuls of chilli with a strong group of friends. However, I did develop a strong sense of self-reliance. During my final year, I’d happily study alone in coffee shops and frequent the campus library. My camera roll might not be bursting with group photos, but instead, small reminders that I can cultivate my own university experience. 

Find out how you can get involved with the Student Minds Blog.

I'm Millie, a literature student who is about to graduate next month. Recently, my Instagram was flooded with people's highlights of their time at university. Each photo was full of smiling friendship groups and great memories – I just couldn’t relate. Despite making some lovely friends at uni, in all honesty, the majority of the time I felt incredibly lonely.

Balancing Exams and Well-being: My Journey to Success

Zainab shares her journey to managing academic stress through effective time management, active learning, self-care and seeking support when needed.

- Zainab

University exams and assignments often felt overwhelming, turning what should have been a learning experience into a major source of stress for me. I noticed that stress showed up as anxiety, trouble concentrating, and even physical symptoms like headaches and insomnia. Recognising these signs early was key to managing them effectively and I found that good time management really helped with academic stress.  

Creating detailed schedules, breaking tasks into smaller chunks, prioritising urgent assignments and setting realistic goals all helped me avoid last-minute cramming and ensured I had enough time for more challenging subjects. It wasn’t just about how many hours I studied, but how effectively I used those hours. Active learning methods like summarising information in my own words, teaching it to someone else or applying concepts to real-world scenarios were incredibly helpful. Joining study groups with my peers was also beneficial; we reviewed content, discussed complex topics and shared different perspectives. This also helped me become more outgoing and confident in speaking to new people, which had always been a struggle for me.  

Waiting for results was another big source of stress for me. I was always terrified the outcome would be disappointing. When I did well, I made sure to celebrate my achievements and acknowledge the hard work I had put in. If the results weren’t what I had hoped for, I tried not to dwell on the negativity. Instead, I used them as a learning experience, identifying areas for improvement and seeking feedback. I reminded myself that one set of results didn’t define my overall ability or future potential. Keeping a balanced view, I remembered that academic results were just one part of my life, and I had strengths and achievements outside the academic sphere as well.  

Self-care became a crucial part of my routine during periods of academic pressure. Regular exercise, whether it was a brisk walk in the park near my house, heading off to the gym, or my personal favourite—a movie marathon, especially when it was cold and rainy outside—was a great stress reliever for me. I tried to nourish my body with a balanced diet, avoiding too much caffeine and sugar, which was hard for me given how much I loved sweets. I found that too much sugar and caffeine could increase anxiety and disrupt my sleep. Ensuring I got 7-9 hours of sleep each night became a priority, as good sleep improved memory, concentration, and overall thinking, which were essential for effective studying and exam performance. 

Incorporating mindfulness and relaxation techniques, like meditation or spending time reading the books piled up in my never-ending TBR, significantly reduced my stress levels. Staying connected with loved ones and sharing my concerns with them was also important for my well-being. I found that just talking about what I was going through could alleviate stress.  

When stress became overwhelming, seeking professional help was vital. My university offered counselling services, and speaking with the wellbeing and support team provided me with strategies to manage stress and maintain mental well-being. While exams and assignments are integral parts of the academic journey, they shouldn’t come at the expense of health and happiness. 

By implementing effective time management, engaging in smart study practices, handling results with a balanced perspective, and prioritising self-care, I navigated these pressures successfully. I learned that maintaining a healthy balance was key to both academic success and personal fulfilment.

Find out how you can get involved with the Student Minds Blog.

I'm Zainab, a university student who has struggled with the overwhelming stress of exams and assignments. I'm sharing my story to help others who might be facing similar challenges. By sharing the strategies that worked for me, I hope to offer support and practical advice for managing academic pressure and maintaining well-being.

Recharging and Reconnecting when Travelling

Abi shares her experiences while travelling during a study abroad, expressing a priority in making sure to take time to rest and recharge

- Abi

A side of travelling that is not so commonly spoken about or showcased across social media accounts is the effect of loneliness and exhaustion, particularly for solo travellers. It can be very easy to get caught up when jumping from place to place or travelling somewhere new or with new people. From personal experience, whilst all of these experiences can be exciting, they can also become very overwhelming, mentally draining or daunting for even experienced travellers. 

When talking about loneliness too, it doesn’t necessarily mean that you are physically alone. It can sometimes just be a sort of disconnect from all that’s going on around you. 

One of the things that I have loved about my travelling experiences so far is the fact that no matter where you end up, there is almost always someone to meet. Whether that be in a hostel, on the way up a hiking trail or simply wandering around the local streets. Despite sometimes only being small interactions, every new person I meet has always helped me learn more about new cultures, given me new fun stories to share and/or taught me things about myself which I hadn’t necessarily come across before. 

Whilst I would say I love the outgoing and social side of travelling, I also place a big importance on having time to recharge away from all of the socialising and new interactions. Prioritising time to settle down after a long day of travelling or a busy day of activities can help me to stay present. I find it essential to make time for myself even when travelling with friends. It seems like an obvious thing to relax when back home or at University. Yet sometimes when I’m travelling, I find myself stuck in the mindset of having to do everything for fear of missing out.  

In my recent travels with friends, I’ve been lucky that we have all shared the same appreciation for a bit of down time. Whilst it’s not something we necessarily scheduled into our days, it was almost always accounted for that we’d come back from a busy day and spend an hour chilling out, reading, scrolling online or napping. It’s been so important to balance this drive to make the most of our time but also ensure we are recharging our batteries to truly enjoy the time that we have engaging in the new experiences whilst not draining ourselves entirely. Looking back on a lot of my trips now too, one of my favourite parts from my trips will always be the people that I got to spend them with. 

My grandmother always used to say that you should leave a place wanting to do something else; not only can it motivate you to come back but it also encourages you to not overdo it and just appreciate the time you have. When I find myself in times that I think I need a bit of a break from the constants of travelling, I try to set some time aside to prioritise reconnecting. 

When solo travelling, it is particularly important to reconnect with people from home: friends, family, partners or pets! Alongside this, I try to take some time to find out what I need at that moment. Sometimes, it’s having a long shower and chilling in the hostel for the night. Sometimes, it’s trying to put me out there and socialising at an event. Sometimes, it is trying something new by myself, such as going for a walk in a new area, journaling or anything that will boost my energy.

For everyone it will be different relating to themselves and their current situations, the main thing is to make sure you allow yourself time to recharge and reconnect.

In those really hard times, it is still really important to know you’re not alone. If there’s someone back home you can reach out to and you’re comfortable speaking with, I encourage you to pick up the phone or drop them a quick message. Sometimes a quick call/message will break those internal barriers which stop you from reaching out to get things off your chest or gain the support you need. 

Before travelling, it is important to ensure that you have the right travel insurance to support you that includes medical cover to access professional services. Make sure your prescribed medications are allowed in your travel destination or across certain borders. 

During and after travelling, remember that you are not alone and that there are online services available too to help you get through the harder times. Even if you don’t think you’ll need these resources, knowing they’re available for yourself or others can be reassuring in challenging times. 

Stay safe and remember to look out for yourself!

Find out how you can get involved with the Student Minds Blog.

I am currently in my final year of studying at University before graduating in the summer. Last year I spent time studying abroad and it really helped me have a break from my studies and allow me to realise how much I love travelling. Sometimes, despite having an incredible year, there are times when you need to look after yourself and take a step back. Hearing other people's experiences really helped me with this and I hope to do the same. 

Overworking: How I work to be efficient

Daniel shares his tips and strategies to work efficiently while also enjoying time off.

- Daniel

A common problem for students is being overworked, as we all know, the work does not stop! As someone who is dyslexic, I often felt like I was falling behind. However, I found some techniques that helped me progress with my studies while also helping me to enjoy my free time. 

1. Morning routine

It is always hard to get work done when half the day has already gone. In my experience, getting up late becomes a habit that really hinders your ability to complete your work. Waking up early allowed me to complete more tasks and helped me with my workload, stress relief and mental health. 

2. Step-by-step assessments

Assessments are what count towards your final grade, but other work may need to be completed before cracking on with essay questions and projects. This is why I found doing a little bit of assessment work daily, like essay planning, helps to free up time for all the other work during the year, like exam revision. So, when you really need to focus on the assessment, you have more time to do so. It does not have to be much; a little bit of research or planning every day makes a difference. 

3. Take time off

It may seem like an obvious one, but sometimes it becomes a habit to work all of the time in order to get all your work done. But it will not be your best work and make you feel down if you miss out on events and opportunities. In my experience, I would make errors that I did not notice until after my work had been handed in. Therefore, it is very important to put strict limits on your work hours to keep your mind fresh and allow you to be efficient with your study time.

4. Pomodoro Technique

This technique helped me stay efficient and allowed me to get work done in small chunks. It includes multiple breaks and helps when you have work from different modules. 

5. Practicing core skills daily

My degree included a language and to keep my progress going in class and with my language skills, I would try to learn vocabulary and grammar and practice speaking with friends. This type of work can be transferred into other degree subjects. I recommend regular practice in these skills as it benefited me in my exams by saving time. 

Remember overworking and having less free time does not always put you ahead. It can put you further behind.

Whether you are looking for support for your own mental health at university or supporting a friend, help is available.

My name is Daniel and I have recently graduated from the University of Reading where I studied BA Spanish and History. During my time at university, I struggled with dyslexia and mental health issues, so it is my aim to help as many people as possible who are going through similar issues. 

Inside the cave - opening Up

Ali shares his experience of opening up to people about his feelings while at university.

- Ali

Despite being on a counselling training course, the idea of me “opening up” didn’t really come to mind when I applied, enrolled, and attended my degree. Perhaps naively it didn’t occur to me that I would have to “open up” as part of the mandatory hours of personal therapy I have to attend as part of the course…

“you’re such an emotionally mature person” 

“you’re so connected with your feelings”  

“I feel like I could tell you anything”

But, opening up can be scary. Being heard can be terrifying. And being seen, properly seen, by another person can be horrifying. 

The first time I felt seen was when a lecturer picked up on a twinge of anger in my voice as I talked about my first academic year not ending how I wanted it to. That small recognition of my feelings, my experience, and of me drained the blood from my face. I felt incredibly cold. 

As if the usual words of everyday life we use to fill the day had vanished and I had been spotted. It was cold…but also a relief. I hadn’t said what I was feeling but someone had heard/seen it. I suppose being heard or seen was my precursor or first step to opening up. Knowing someone had received a small part of me and what I had feeling at the time gave a little nudge to open up a little more.  

When my mental health needed attending to, beyond the requirements of my course, it took a while to open up in therapy. I remember my therapist nodding along to what I was saying and then slowly but suddenly leaned forward and said  “why are you here today? You’ve spoken, very eloquently, about “stuff” but what do you want?”  I was taken aback. A deer in the headlights! My clever disguise of words and conversation had been seen, accepted, and they wanted to know more- more about what I wanted, more about what I felt, and more about who & how I was. 

The “old cold” came back as I told them, just a little bit, about how I felt about my reasons for coming for counselling. I suppose the “old sensation” of being perceived and received doesn’t go away and may be part and parcel of opening up. Opening up can involve a treading lightly of who we are and how we feel to another person. All the good, all the bad, and all the everything even just a little. 

Every time I have “opened up” it has felt like opening up a protective stone layer, like a cave door, over my chest and letting a little bit of the warmth out. It has gotten easy to open the cave door to others and let them see what is inside. It still feels somewhat cold but a different cold, more refreshing or brisk than scary. 

Anyone reading this who feels anything resembling the cold sensation and fear of opening up I have described I would say … I get it. Opening up, about mental health, about life, about yourself, and how you feel takes a certain amount of bravery and risk. I would also say, when you feel ready, give it a try with someone you know and who you trust. Ask them to listen to you without judgement (or as little as they can muster) and without intention to fix (again as much as they may want to). Ask them to let you be seen and be heard. Ask them to be there as you are being brave. 

Whether you are looking for support for your own mental health at university or supporting a friend, help is available.

Hi, I'm Ali. I'm a student who wants to write more about the ups, downs, and side-to-sides of navigating mental health and University life.

Embracing a New Chapter: My Ambitions and Aspirations for the New Year at University

Our author shares her thoughts and feelings about the new year and what her aims are.

- Anon

As the new year begins, I find myself standing at the threshold of a fresh chapter in my academic journey. The canvas of 2024 awaits, and with it, an array of ambitions and aspirations that I am eager to bring to fruition during my time at university. 

First and foremost, the advent of a new year invites reflection and the setting of goals. I believe in the power of resolutions, for they serve as guiding stars, illuminating the path toward personal and academic growth.

his year, my goals for university extend beyond the classroom. I aim to not only excel academically but also to engage more actively in extracurricular activities, fostering a well-rounded university experience. 

In approaching the task of adhering to new year goals, consistency becomes paramount. I've found that setting realistic and measurable objectives, breaking them down into smaller tasks, and regularly assessing my progress keeps me on track. 

This method not only aids in maintaining motivation but also allows for necessary adjustments to ensure success. As I step into 2024, I am also mindful of the importance of shedding old habits and embracing new ones. What I leave behind in 2023 are any lingering self-doubts and procrastination tendencies. 

• I’m aiming to start my coursework earlier so that I don’t feel that much pressure when the deadline is coming. The new year provides an opportunity for a fresh start, and I am committed to cultivating habits that promote productivity, time management, and a healthy work-life balance. 
• In terms of routines, 2024 holds the promise of structure and purpose. Establishing a daily routine that includes dedicated study time, breaks for self-care, and participation in campus activities will be instrumental in achieving a harmonious balance between academic and personal life. 
• The arrival of the new year elicits a mix of excitement and anticipation within me. It symbolizes not only the beginning of a semester but also a chance to redefine and refine my academic and personal pursuits. While challenges may arise, the prospect of overcoming them fuels my determination to make the most of every opportunity the university offers. To maintain a positive outlook in January, a month that often brings the post-holiday blues, I engage in activities that uplift my spirits. 
• Connecting with friends, setting aside time for hobbies, and practicing mindfulness through activities like meditation or journaling contribute to a positive mindset. 
• Additionally, I remind myself of the fresh start the new year signifies, focusing on the potential for growth and accomplishments in the months ahead. 

In conclusion, the new year at university beckons with promises of growth, achievement, and self-discovery. By setting clear goals, cultivating positive habits, and maintaining a resilient attitude, I am poised to make 2024 a year of academic success and personal fulfillment. This new year I’m not going to let dark thoughts enter my mind when I’m stressed about university, I will get over them! I just want to succeed this final year of university!

Whether you are looking for support for your own mental health at university or supporting a friend, help is available.

We're on the lookout for new writers! If you have a story to share then get in touch with the Editorial Team.

While dealing with the most complex experience: grief

Dhriti talks about the activities that support her in dealing with grief.

- Dhriti

In July 2023, my world came crashing down when I lost my 18-year-old cousin. She was my companion in joyous moments, the person I celebrated birthdays, festivals, and family gatherings with. Our bond may not have been the closest, but it was undeniably special to the both of us. 

As I prepared to move to the UK in September 2023 for a master's degree in Marketing and Brand Management, my family and I were excited about the upcoming journey. She, too, shared in the excitement, making plans for outings and dinners before my departure. Unfortunately, fate took an unexpected turn, and we didn't realize she would be the one leaving us so soon, and it turned out to be forever. Moving abroad felt like an exciting journey before, but after this heart-wrenching loss, the idea of moving away from family took on a disheartening tone. The excitement of new opportunities was overshadowed by the difficulty of being away from the support of loved ones during this tough period. And little did I know that grief would take control of my emotions in unpredictable ways. 

Shortly after this heart-wrenching loss, I started a new chapter of my life by moving to the UK to pursue a master’s degree. Little did I know that grief would take control of my emotions in unpredictable directions. People often say, "Time heals everything," but my pain hasn’t eased or soothed by the months that have passed. For me, I’m still struggling with the pangs of grief - like those unpredictable waves that suddenly spring to the shore and wipe you off your feet when tentatively paddling at the sand. The bittersweet experience of scrolling through Instagram hits me when I come across a relatable reel that prompts me to share it with my favourite cousin, only to realize she's no longer here. The ache in my heart intensifies during celebrations, especially birthdays, serving as vivid reminders of her absence. In this journey of grief, I have discovered a few ways to help me cope and gradually find my way back to normal day-to-day life. Here are some practices that might resonate with others navigating their own grief: 

Talk to family: Share your feelings with your family. 

If the lost one is a family member, your family might well be feeling the same pain that you are. They might understand and can support you through tough times. Sharing everyday details and engaging in light conversations with my family have proven to be crucial in navigating this painful journey. Even though we have virtual interactions, they understand and provide the support I need to survive during these tough times.

Quality time with friends: Spend time with friends. 

They can be a source of comfort and distraction. Spending time with friends has been a comforting way for me to cope during tough times. Whether we go for a walk, share a meal, or enjoy common hobbies, these shared experiences lighten the emotional load. My friends provide much-needed emotional support, making me feel less alone in dealing with grief. Making new friends who truly care has created a supportive environment where I feel understood and accepted, which has made a significant difference for me.

Self-Care Rituals: Do things that make you feel good

A bath, meditation, or just some quiet time. Engage in activities that bring you joy and comfort—whether it's a relaxing bath, meditation, or simply some quiet time. Personally, writing has been therapeutic, helping me ease pain and release emotional burdens. Additionally, activities like cooking, reading, listening to music, going on walks, or even taking a nap have proven beneficial in supporting my well-being. Explore various options to discover what works best for you during challenging times.

Exploring new activities

Trying something new can be a good distraction. It shifts your focus and helps you grow.  Going for walks helps clear your mind. Nature has a way of calming your emotions. For me, participating in writing competitions, volunteering, and attending various university workshops have proven essential for both distraction and personal enrichment. These activities not only provide a much-needed break from difficulties but also offer valuable opportunities for individual growth and development.

Reminiscing and Honouring Memories: Think about the happy moments you shared

For some, especially during a recent loss, it can be extremely difficult to reflect on the life of someone who is no longer with us. However, to others, it can keep their memory alive in your heart. Photos are a great way to look back on the times you shared with others, and doing this with others allows you to share wonderful stories along the way. What I have learnt so far is that there's no need to rush the grieving process so this might be something you feel you want to revisit at a much later time. As the grieving process continues, remembering the good times allows us to move beyond our final memories of the loss of a person but to celebrate their life instead. 

Remember, this is a personal process and everyone grieves in a unique way. Take it one day at a time, acknowledge your emotions, and seek help if need be. Just remember, healing may be gradual, but you'll find your way back to the light. 

Whether you are looking for support for your own mental health at university or supporting a friend, help is available.

I'm an international student pursuing my Masters in Marketing and Brand Management at Nottingham Trent University. I'm sharing my grief journey to support others dealing with loss and the challenges of studying abroad, offering comfort and strength.

Balancing Law School Amidst Emotional Challenges: My Personal Routine

This blog is about finding the right daily routine. It shares personal experiences, encourages being yourself, and gives simple tips for getting things done despite challenges.

- Areen

Navigating the widely-promoted regimen of early wake-ups, journaling, workouts, and seamless work-life integration is a familiar journey. As a longstanding member of the study community, I've delved into countless vlogs, attempting to mold my life in the image of those I admired. The attempt to rise early and adhere to a disciplined lifestyle, however, faltered after just three days, leading me to a profound realization: that a prescribed routine was not a harmonious fit for my unique circumstances. I found myself comparing myself to children from Korea who could study for 18 hours, yet I struggled to even rise from my bed on challenging days. It took years to embrace a fundamental truth: my differences don't diminish my worth compared to those leading dissimilar lives. 

My primary advice is to cease the relentless comparisons with others. While external sources can serve as inspiration, recognizing and embracing individuality is crucial. We all possess distinct strengths and weaknesses, rendering a one-size-fits-all study plan is impractical. The only true competition is with oneself; the goal should be self-improvement, surpassing one's capabilities from the previous day or week, understanding that progress is a unique journey for each individual. 

Now that I have established that a single routine cannot fit all people, I would like to share my daily routine, which can be changed according to your needs. 

I am a law student; I usually stay at home (I can take online classes) but prefer to study on my own. So, I don't have deadlines. In addition to my studies, I'm trying to learn languages, get published, try for internships, and deal with societies at my university.

But, I am the most apathetic person I know. I struggle a lot with mental health and what I like to call 'sad girl' days. This is a period of time when I am so unmotivated that I cannot move. Then, as a girl, the days before my periods are also just as bad mentally. On the day of my period, I am hardly able to get up from my bed. Moreover, some days are made difficult by my ongoing family issues. And so, in a month, I only get a few days when nothing goes wrong, and I can actually get my tasks done. 

So, how do I manage all this? But before this, I'd like to shout out two YouTubers that have helped me a lot, FayeFilms and The Thought Spot, whose video on managing executive dysfunction has been immensely helpful. I highly encourage you to check them out. After watching countless videos, particularly those from the two sources I mentioned, I have finally managed to construct a routine that suits me well. My strategy involves: 

• Weekly task delegation
• Prioritizing impending deadlines
• Daily activities like practicing German and working out
• Studying two modules alternately for three days each. 
• Additional tasks such as internship work, blog writing, and research are woven into the week. 

Beyond this structure, I envision my ideal day at the start of each week. Unlike time blocking, which proves confining in the face of unexpected disruptions, my schedule remains flexible. Studying occupies the morning until lunch, followed by a break and less mentally demanding work. If I feel a bit more energised around the evening, that is when I workout before resuming studying and addressing any remaining tasks. Crucially, I prioritize rest after 8 pm daily by engaging in activities like drawing and watching anime to unwind. 

While an ideal day might involve high productivity, realism sets in. My unpredictable life and the onset of 'sad girl' days make adhering to a strict routine challenging. To mitigate this, I front-load the most critical tasks, ensuring that, should disruptions occur later in the day, essential work is already completed. 

On days when sadness overwhelms, I consult my to-do list, prioritize tasks with deadlines, and grant myself a break—be it a nap, shower, or a sweet treat. Music or background YouTube provides a motivational backdrop as I push through work that is urgent. If my mood improves, I tackle additional tasks; if not, I acknowledge the day's limitations and opt for a fresh start the next day. 

Importantly, I've learned to accept that calling it a day and prioritizing rest is entirely okay. The mindset shift is crucial; one is not a failure for leaving tasks on the to-do list uncompleted. 

In essence, the journey to effective time management and productivity is a personal one. Recognizing individual differences, embracing flexibility, and prioritizing mental well-being are foundational principles. 

By sharing my experience, I hope to inspire others to tailor their routines according to their unique circumstances, fostering a mindset of self-compassion and continual improvement.

Whether you are looking for support for your own mental health at university or supporting a friend, help is available.

Hi, I'm a first-year law student and have been a part of the study community for several years. I'm thrilled to have found this platform where I can share my struggles and perhaps share something useful that can help others.  

Navigating the winter blues as a PhD student

Chrissie shares her experience of managing the winter blues and tips for getting through this alongside doing a PhD. 

- Chrissie 

Life as a PhD student can bring its own unique benefits and challenges. We get to pursue our own intellectual curiosities and benefit from flexible working hours. But doing a PhD also means working alone, juggling lots of responsibilities, and managing the stresses of a demanding degree. PhD students are particularly vulnerable to poor mental health, so during the winter months – when many people experience a drop in mood and experience the winter blues – it’s especially important that we take extra time to look after our wellbeing. 

PhD life amidst the winter blues

I’m currently a PhD student and work predominantly from home. I’ve come to realise that the winter season affects my mental health, and in turn my ability to work. I can feel my mood dropping as I watch the sunset during working hours, my motivation sinking with it. My work output reduces, my daily word counts get smaller, and I feel less enthused about working alone at a desk. I feel the desperation kick in as I think to myself, ‘I must go outside!’, and take myself on a walk or enforced errand to capitalise on what’s left of the daylight. It can be challenging to keep working in this frame of mind. 

As PhD students, our schedule is different to that of other students. Postgraduate researchers don’t follow semester patterns in the same way. So, while campus winds down for Christmas, and undergraduate students leave their university cities for hometowns, we continue working and living our normal routines. This can make it all the more challenging - emails land in our inbox from student unions reminding us that term is over, but for most PhD students, we keep working to meet all our work demands and deadlines.

Winter blues or Seasonal Affective Disorder?

Many of us may feel a bit lower during the winter months – with the lack of sunlight causing a dip in our mood and shorter days limiting evening activities. According to the Wellcome Trust, 1 in 5 people “claim to experience the winter blues”, and serotonin levels tend to be lowest in winter. The government also advises that everyone takes vitamin D supplements in autumn and winter. 

But it’s important to note that what some people experience is actually a type of seasonal depression, known as Seasonal Affective Disorder (SAD). If you think you may have SAD, you can read more about the symptoms and when to see a GP from here, plus some ways to help manage it here. 

Tips to keep going during winter

Doing a PhD is already stressful enough, and lonely too. Data on PhD students showed that 37% “sought help for anxiety or depression caused by PhD study”, while 80% said they “believe a career in research can be lonely and isolating”. It’s helpful to acknowledge this vulnerability, and emphasise that it’s therefore especially important for PhD students to take extra steps towards self-care during winter. I try to do the following: 

Consider workspace

I predominantly work from home, as do many PhD students. This can mean waking up in the dark, working indoors, and finishing work in the dark. So I try to schedule time outside (like breaks, walks). You could also move around – for example go to coffee shops, libraries, a designated study space if you have one. This forces you outside (even for a little while) and offers a change of scenery, which may give a bit of a mood boost.  

Adapt work expectations

If you find that your productivity shifts during winter, that’s okay. In my experience, my output ebbs and flows – sometimes I get lots done in a day or week, sometimes not so much. These waves are reflective of the writing and research processes, and are natural and expected. It’s all about making the PhD journey more sustainable, and aligning your working pattern with your energy levels and work capacities. 

Practice gratitude for the season

Generally I’ve learned that I struggle in winter, so I try to hold on to things that bring me joy during this time period. Engaging with festivities around Christmas helps, such as going to a market at the weekend, watching a Christmas film with a friend, or getting a fun winter drink while I work at a coffee shop.

Get outside when there’s daylight (especially when there’s sunshine!)

This is perhaps no surprise, as we’re often encouraged to do this – it helps our circadian rhythms, and generally makes us feel better.  But it’s important to emphasise that no work is more important than mental health. Even if I feel like I don’t have time for a break, I try to remember that it will help my headspace in the long run (and probably also make me more productive as a result!). 

I’m writing these suggestions not as a self-care wizard, but simply someone experiencing these challenges myself and figuring it out along the way - and not just get through it, but keep my PhD on track as well. Most of all, my advice to any student at this time of year would be: listen to what your body is telling you about your physical and mental health, and what support or comforts it needs. 

Whether you are looking for support for your own mental health at university or supporting a friend, help is available.

Chrissie Thwaites is a PhD candidate at the University of Leeds, funded by the AHRC. During her studies she has discovered how widespread mental health struggles are for postgraduate researchers. She is therefore passionate about advocating for wellbeing within higher education, as well as amongst those navigating the challenges of young adult life.