Student mental health – the issues students face

Going to university or college can be exciting and fun - with new people, a new course and often a new location with a new place to live. That's a lot of new things and because of the large amount of change, going away to study can also bring about feelings of anxiety and stress. 

Indeed a study carried out during the covid pandemic found that students were more likely than the general population to report higher levels of anxiety and lower levels of happiness. 

Some reasons why students struggle

Students are often away from home and therefore away from their emotional support network of family and friends. They may be required to work in a way they are not used to with more autonomy and greater pressure to meet deadlines and achieve good results. Add to this the financial worries that many students have and you can see why students may struggle with their mental health.

Seeking help - some issues

Universities and colleges often have a wellbeing service and this can be a great place to go for free help. However not all mental health provision is equal and educational institutions differ greatly in the quality and amount of support they can offer students. 

A study carried out this year by Tab (a student news site) and the Campaign Against Living Miserably (a suicide prevention charity) found that out of 4,000 students surveyed, a large proportion reported living with some form of mental health issue and more than half had not wanted to seek help from their university. They also found that 65% of the students who had sought help from their education institution, were not happy with the help they received. 

It's worth remembering that our students are alone in a strange location with new routines, new friends, and a new focus. They are perhaps having to acquire new life skills such as cooking, managing their own financial affairs, organising themselves, etc. 

It's perhaps not surprising that anxiety has been highlighted by the Tab/CALM survey results as being the most common mental health issue faced by students, and stress and loneliness are also common issues. It's clear that students need a good quality mental health service to support their needs during this time of great upheaval. 

Additional issues faced by those studying abroad

Those who study abroad may face additional challenges such as being in a new culture with new ways of doing things, not feeling able to express themselves fully, additional academic pressure, and family and friends being further away and less able to offer emotional support.

Parents of students

Parents of students may feel concerned for the wellbeing of their grown up child. It can be hard to see them move away and struggle, especially when you know that they are having to make new friends and may feel more alone than usual. It can be reassuring to see your young person during the holidays but it can also throw up feelings of worry and fear for their wellbeing. 

Resources and help

• Download our free booklets and workbooks on a range of mental wellbeing topics. 
• Find out more about our therapy, coaching and wellbeing services for students. We are located in several popular university cities including Newcastle, Aberdeen, Dundee, Edinburgh, and Glasgow

The Healing Power of Laughter

Laughter is a universal language that has the power to bring people together, to ease tension and to heal. When we laugh, we experience a release of tension, an uplifted mood and a carefree moment that allows us to momentarily forget our worries. It is no wonder that laughter has long been recognised for its immense impact on our mental wellbeing.

The science behind laughter

Laughter triggers the release of endorphins in our brain, which are known as 'feel-good' hormones. These endorphins promote a sense of happiness and contentment, reducing stress levels and enhancing our overall wellbeing. Not only does laughter stimulate the brain's reward system, but it also releases tension, stimulates blood circulation and boosts our immune system.

A study published by the National Library of Medicine states that “Laughter has been shown to exert stress-reducing effects by suppressing the bioactivities of epinephrine, cortisol, and 3,4-dihydrophenylacetic acid (a major dopamine catabolite). Reduced neurotransmitter activities, including norepinephrine, serotonin, and dopamine are linked to depression, and laughter is shown to enhance dopamine and serotonin activities.”

Some health benefits of laughter

Stress reduction

Laughter acts as a natural stress reliever, offering momentary respite from our daily anxieties. Studies have shown that laughter reduces the levels of stress hormones such as cortisol, while increasing the production of antibodies that strengthen our immune system. By reducing stress, laughter can have a positive effect on our mental and physical health.

Enhanced mood

Laughter has the power to improve our mood, even in the most challenging of circumstances. It helps to shift our perspective, enabling us to find humour and positivity in difficult situations. Through laughter, we can find joy in the everyday moments, creating a more optimistic outlook on life.

Increased resilience

Life is filled with ups and downs, and developing emotional resilience is vital for maintaining mental wellbeing. Laughing in the face of adversity allows us to put things into perspective and to bounce back from setbacks more easily. By embracing the healing power of laughter, we can build emotional strength and overcome life's challenges with more ease.

Strengthened connections

Laughter is contagious and has the ability to connect people on a deeper level. Sharing a laugh with others promotes social bonding and empathy and strengthens relationships. It breaks down walls, facilitates open communication and creates a sense of belonging. In times of stress or loneliness, the healing power of laughter can bridge gaps and bring people closer together.

Applying laughter in daily life

Seek out humour

Make it a habit to surround yourself with things that make you laugh. Watch funny movies or sitcoms, read humorous books or engage in activities that bring you joy. Find humour and laughter in the small moments of life, as well as in challenging situations.

Connect with others

Engage in social activities that encourage laughter and light-hearted interactions. Spend time with friends and loved ones who have a positive outlook and a good sense of humour. Laughter is infectious, so being around those who make you laugh can significantly enhance your mental wellbeing.

Embrace laughter therapy

Laughter therapy uses laughter exercises and techniques to induce laughter. It is designed to activate the body's natural relaxation response, boost mood and promote wellbeing. Consider incorporating laughter therapy into your wellness routine.

Ways to Cope with Social Anxiety

In today's fast-paced and interconnected world, social anxiety has become increasingly prevalent. People with social anxiety experience intense fear and discomfort in social situations, making everyday interactions a significant challenge.

Social anxiety can be crippling, affecting various aspects of our lives. Thankfully, there are numerous strategies that we can employ to cope effectively and improve our overall wellbeing. By incorporating mindfulness practices, challenging negative thoughts, engaging in gradual exposure, adopting a healthy lifestyle or seeking professional support, we can manage social anxiety symptoms and lead a more fulfilling life.

1. Practise mindfulness

Mindfulness techniques have proven effective in managing social anxiety. Mindfulness involves redirecting one's attention to the present moment, allowing us to observe our thoughts and feelings without judgment. By cultivating mindfulness, we can gain insight into our anxiety triggers and learn to respond in a more adaptive manner.

A study conducted by Hofmann et al. found that individuals who engaged in an 8-week mindfulness-based stress reduction programme experienced significant reductions in social anxiety symptoms.

For more about Mindfulness download our free booklet 'Your Guide to Mindfulness' >

2. Challenge negative thoughts

Social anxiety is often characterised by negative self-beliefs and distorted thoughts about our social performance. To overcome this, we must try to challenge and replace these negative thoughts with more realistic and positive ones. Engaging in cognitive restructuring exercises, such as identifying evidence that supports or disproves anxious thoughts, can help us break free from the cycle of negativity.

3. Gradual exposure

Gradual exposure is an evidence-based technique used to help confront and overcome social fears. By systematically exposing ourselves to anxiety-inducing situations, starting with those of lower intensity, we can gradually build confidence and tolerance. Consistent exposure to anxiety-provoking scenarios helps desensitise and rewire the brain, reducing social anxiety symptoms over time.

4. Self-care and healthy lifestyle habits

Taking care of both physical and emotional wellbeing is essential in managing social anxiety. Engaging in regular exercise, maintaining a balanced diet and getting enough restful sleep can significantly impact mood and reduce anxiety symptoms. Incorporating stress reduction techniques into daily routines, such as deep breathing exercises, meditation or yoga, also promotes relaxation and helps regulate anxiety levels.

5. Seek support

Seeking support from professionals, such as therapists or counsellors specialising in anxiety disorders, can be immensely beneficial for anyone with social anxiety. These experts can provide guidance, tools and techniques tailored to specific needs. Additionally, support groups or online communities can provide a sense of belonging and a place for sharing experiences in a supportive and empathic environment.

Remember, it’s important to be patient and kind to yourself when overcoming social anxiety. Implementing these strategies consistently can empower us to overcome our fears and enhance our overall wellbeing.

Further information

For more about social anxiety, read our free booklet: 'Understanding and Managing Social Anxiety: a Workbook and Guide' >

Why Regret Can Prevent Us From Moving Forward

Regret is a complex emotion that we all experience at some point in our lives. It arises when we feel remorse or sorrow over past actions or decisions. However, dwelling on regret can hinder our ability to move forward and our overall sense of wellbeing and personal growth. 

The paralysing effect of regret

The Guardian spoke to cognitive behaviour therapist, Windy Dryden, who says that “when we are trapped in this cycle of regret, characterised by rigidity and inflexibility, we only seem able to blame ourselves for what has happened, rather than seeing our behaviour in a wider context and understanding why we took the path we did based on the information we had at the time. Under these conditions, regret will become toxic.”

The weight of the past

Regret has the power to hold us captive in the past. When we become consumed by thoughts of what could have been, we lose sight of the present moment and our potential for progress. Constantly replaying past mistakes or choices prevents us from embracing new opportunities and may lead to chronic dissatisfaction and feelings of stagnation.

Learning from regret

While it is natural to contemplate past decisions, dwelling on regret without learning from it can be detrimental. Each misstep or wrong turn serves as an opportunity for personal growth and valuable life lessons. Regretful experiences can teach us about our values and priorities and help us refine our decision-making processes. Acknowledging the lessons imparted by regret can enable us to use them as stepping stones toward mental wellbeing.

Regret as a tool for self-reflection

Regret can serve as a powerful catalyst for self-reflection. By critically examining the choices and actions that led to regret, we can gain a deeper understanding of ourselves and our desires. This introspection allows us to uncover our core values and develop a clearer sense of direction. Confronting regret can ultimately point us towards the path that aligns with our personal goals and aspirations.

The paralysing nature of regret

While some introspection is beneficial, excessive rumination on past mistakes breeds inaction and self-doubt. The paralysing nature of regret can lead to a fear of making new choices or taking risks for fear of repeating past errors. This cycle of inaction perpetuates regret, trapping us in a vicious circle that hinders personal growth and wellbeing.

Letting go of regret

To move forward and cultivate a sense of wellbeing, it is essential to shed the weight of regret. Accepting that mistakes are inherent in life allows us to embrace forgiveness, both for ourselves and others. By forgiving ourselves, we release the negative emotions surrounding our regrets and free ourselves to pursue new opportunities and future endeavours.

Embracing resilience and adaptability

Shifting our mindset to one of resilience and adaptability is key in overcoming regret. Rather than dwelling on the past, we can focus on cultivating positive changes in the present. Embracing our ability to bounce back from setbacks and adapt to new circumstances empowers us to move forward with confidence and resilience.

Welcome Hygge into Your World

Imagine yourself sat beside a log-burning fire on a cold night, cuddling your dog, wearing your favourite pair of fluffy socks, and wrapped in a blanket, while drinking a warm beverage. This image captures what is implied by the Danish concept of 'Hygge'.

What is Hygge?

Hygge is a defining characteristic of Danish culture, developed to combat the difficult feelings and decline of wellbeing commonly experienced through the long, dark winter months. Pronounced as “h-oo-g-a,” this Danish concept, when translated reads as 'coziness' and is defined as the coziness that facilitates a person to feel comfortable, content and promotes good wellbeing.

The framework of hygge requires allocating time away from your fast-paced life to be in a positive, present environment which encourages relaxation and the enjoyment of more peaceful pleasures in life. The essential components of this framework are togetherness, presence, relaxation, comfort, and indulgence. The details of where, when or what that looks like, are entirely individual to you. The objective is to create an experience of warmth, comfort, and contentment; you choose how to achieve this. 

Hygge is an effective way of increasing happiness and general wellbeing that is available to everyone and can be achieved within a small financial budget. In fact, the practice of Hygge reflects the understanding that wealth and wellbeing are not definitively dependent on the other. 

The practice of Hygge provides a way of enhancing personal potential, improving emotional and physical wellbeing as well as creating a happier society. Some examples of the ways Hygge can be beneficial are listed below. There are many, many more!

• Reduces loneliness and strengthens relationships 
• Increases happiness and self-esteem 
• Increases resilience 
• Reduces depression / anxiety 
• Contributes to a greater quality of life 
• Reduces stress levels 
• Encourages relaxation and improved sleep
• Reduces risk of poor coping strategies (e.g. excessive drinking, etc) 
• A positive coping-strategy for seasonal-affective disorders 

Practise Hygge all year round

Importantly, it doesn’t have to be cold, dark night with a blanket of snow hiding the path from those wrapped up warm while wandering the streets. Hygge isn’t limited to the winter months. It can be practised all year round, in a variety of settings. Below is a list of suggestions as to how you can welcome Hygge into your life.

Some tips for practising Hygge

1. Establish your safe space to optimise your experience of Hygge. Settling into an environment that complements your approach to achieving relaxation and presence is essential. In creating this space, consider your five senses:

Sight: the lighting: soft, dull sources of light are preferable to strong, harsh lights when your intention is to indulge in comfort and relaxation.

Smell: consider using scented candles, fresh flowers, or your favourite scent to enhance your comfort in the space.

Hearing: select a gentle playlist, a good audiobook or just enjoy the peace and quiet.

Taste: Treat yourself to a beverage (hot or cold) and your favourite comfort snacks to indulge in.

Touch: select different textures that please you – a soft pillow, a heavy blanket, or wear your favourite comfy clothes.

2. Do it together. Hygge is an action that can be done independently or with others – it is entirely up to you! Typically, humans are social beings, and therefore there are many benefits to a shared approach. Inviting others to practise Hygge with you can benefit the relationships you share and enhance your reflective experiences, through conversations like, “Do you remember that time when …?” Often these chats end in laughter and increased gratitude, both are captured in the aims of Hygge.

3. Eat and drink. Enjoying a hot drink provides you with inner warmth that can enhance your ability to relax. Drink it at a slow pace, allowing yourself the opportunity to savour the flavour and sensation. Along with a supply of your favourite comfort foods, you are optimising your Hygge experience. Treat yourself!

4. Log-off, switch-off and unplug. Taking a break from social media, or that dreaded inbox full of emails, provides you the space to be present and focus on your personal desires and pleasures, without the pressures or judgements of social comparison. Instead, you can occupy your time with some journalling, read a book, or simply reflect on the quieter pleasures in your life.

5. Engage with nature. Decorate your safe space with houseplants, seashells, or other pieces of nature, or alternatively head out to the hills or by a river, lake or the sea. The sounds, smells and positivity of nature can provide you with a Hygge experience where you can savour the simple moments and appreciate the little things around you. As well as promoting exercise and physical wellbeing, this is a great way to take time out of your busy routine to escape to nature, where we are more inclined to be present and stress-free.