Perhaps you are starting university or returning for another year. You may be wondering what this year will bring. You may have faced challenges due to the pandemic or personal pressures. It is not always easy to cope with change and sometimes it can affect our mood and general well-being. This is normal. It is important to recognise if situations in your life are causing you stress or distress so that you can stay well. A mental health toolkit may not solve all your worries but can give you tools to help you manage. Check out BBC Headroom for ideas to help you look after yourself. www.bbc.co.uk/programmes/articles/YfRzhXDKSZQxFVn30TlXBj/your-mental-health-toolkit

FIKA Mental Fitness app

As part of our commitment to your wellbeing, the University has teamed up with Mental Fitness app Fika. Fika is a bespoke mental wellbeing app that has been specifically designed for students in university.

The app is free for all Bedfordshire students, you can download the Fika: Mental Fitness app in the Play store and Apple App store.

Fika provides bite-sized, guided mental skills development courses aimed at improving your wellbeing. The courses focus on improving and maintaining seven areas of your mental health: positivity, stress, confidence, focus, meaning, motivation and connection. By working on these areas for five minutes each day you can positively improve your self-efficacy, life satisfaction and help build real and lasting mental change. Upon completing a course, you can also receive certificates that can be used on your professional profiles and CV. You can find out more about the app on YouTube or the Fika website.

Did you know that resilience can be learned? Although we can't control what happens in our lives, we can build skills to help us deal effectively with challenges, recover more quickly and even grow as a result. Have a look at the Action for Happiness July calendar for some ideas.

When we first when into lockdown I missed not having a garden and thought about what I could do to bring a garden to me. I started growing herbs on my windowsill. The pleasure of growing something from seed that also smelt lovely helped to get me through. Going for walks was a top coping strategy for many. Being able to access green spaces had been vital for our mental health. Having to slow down and appreciate what is around us has started to bring us closer to nature. This year’s theme for Mental Health Awareness Week is nature.

Nature is so important in helping us manage our mental health. In the 1960s a study in the US found that patients who were treated in hospitals with a view of nature recovered faster. So, what are your goals during this week?

The Mental Health Foundation has some suggestions.

During Mental Health Awareness Week, they are asking you to do three things: 

• Experience nature: take time to recognise and grow your connection with nature during the week. Take a moment to notice and celebrate nature in your daily life. You might be surprised by what you notice!
• Share nature: Take a photo, video or sound recording and share the connections you’ve made during the week, to inspire others. Join the discussion on how you’re connecting with nature by using the hashtags #ConnectWithNature #MentalHealthAwarenessWeek
• Talk about nature: use our tips, school packs, research and policy guides to discuss in your family, school, workplace and community how you can help encourage people to find new ways to connect with nature in your local environment. Email us at mentalhealth@beds.ac.uk if you have any ideas you would like to share and we will post them on the blog during the week.

For more information about Mental Health Awareness Week.

Try out Mindfulness Sessions with university counsellor Nicola Smith

Take a pause in your day

• Learn how to settle your mind in the present more often rather than getting lost in your thoughts
  
  
• Mindfulness training teaches you to pay attention to the present moment through simple breathing & meditation practices.
  
  
• You’ll begin to learn ways of responding that help improve your wellbeing

Starts 6th May - 17th June

Thursdays 1 pm – 1.35 pm To book a place & for more information please email: mindfulnessbedford@beds.ac.uk

A good night’s sleep is important to maintain good mental health. With all that is going on in the world right now it can be difficult to relax. You may toss and turn in bed as you worry about aspects of your day, did I do ok in the exam, did I meet the assignment brief, what does my future hold?

The Mental Health Foundation has some useful tips for getting a good night’s sleep.

1. Don’t get caught napping!

If you have trouble sleeping, you may feel tempted to catch up on sleep by taking naps. However, unless you’re feeling dangerously sleepy (while driving or operating machinery, for instance), this usually does more harm than good as it makes it more difficult to sleep at night. If you feel tired during the day, get up and take a walk around, get some fresh air, or do something challenging for a short while, like a crossword or a Sudoku.

2. If you’re not tired, get up

If you’re finding it difficult to get to sleep, don’t just lie there worrying. Get up for a few minutes and get a drink (no sugar or caffeine, remember!), and go back to bed when you’re feeling a bit sleepier.

3. Set yourself a ‘get fit’ plan

Eating healthily and getting regular exercise are great ways of helping yourself sleep better. However, plan your meals and exercise to avoid exercising or eating a big meal after mid-evening: doing either of these too close to your bedtime can stop you from sleeping.

4. Don’t stress it!

Thinking about sleep too much or trying to force yourself to sleep will only keep you awake. Learning how to relax both your body and mind instead will help you to get to sleep much more easily.

5. Keep a sleep diary

The amount of noise, light, and distractions, what and when you eat, and the temperature of your bedroom can affect how well you sleep. Keeping a sleep diary to make a note of what the conditions were when you went to bed the night before can be useful for letting you look back and see what has and what hasn’t worked for you. It also helps you to see how your sleep varies from night to night and might help you note patterns in your sleeping.

One of our counsellors recommends a book called : Tired but Wired' by Nerine Ramlakhan.

The NHS has a link to a great talk from Chris Williams on managing sleep: https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/

The Sleep Charity talks about how working or studying from home can impact on sleep and what can help.

Sleepio is a digital CBT program to help you sleep well.

Stressed about your exams? Total Wellbeing are providing a one hour live online webinar on Wednesday 21^st April at 14:00.

Exam anxiety is real. For many students, the experience of preparing for and taking exams is fraught with anxiety. This has only worsened following the 2020/21 Covid pandemic, it can have a lasting impact both academically and emotionally.  The webinar will provide you with the skills to manage your exam anxiety and get the most from your revision.

• We can help you understand how to manage stress
• Understand how exam related stress impacts wellbeing
• Learn how to manage your own wellbeing during the exam period

What do I need to do?

Complete the registration form and return to TotalWellbeingLuton@turning-point.co.uk at least 1 day before the session. You will then be sent a link to the session.

Download registration form

All you need to do is register with an email address, have an internet connection and one of the following: Tablet, PC, Laptop or Smartphone, and you’re ready to go.

Who can access this?

ANYONE! If you are feeling overwhelmed and stressed or struggling to manage your exam revision, we can help. Maybe you just want some tips on getting the most out of yourself, well this webinar could help you. Don't let worry and stress stop you achieving the results you’re capable of.

If you are not able to attend you can register for any of the following webinars here.

Other webinar dates are:

07.05.2021 10am
18.05.2021 4pm
04.06.2021 10am
15.06.2021 4pm

Thursday 4th March is University Mental Health Day when we focus on student wellbeing and mental health. University Mental Health Day brings together the university community to make mental health a university-wide priority and create ongoing year round change to the future of student mental health. It is run jointly by Student Minds and the University Mental Health Advisors Network.

Did you know that there are over 2.3 million students studying in UK universities? This year students are experiencing even more challenges than usual . Motivation can be low with having to manage online study. It is harder to make new friends or get a job to supplement a student loan. The media is reporting that these pressures are having a negative impact on student mental health.

These are my ideas on three practical ways we can all focus on making university a place to offer hope and positivity for all.

1. Inspiring Conversations

We need to be open about our mental health and share experiences. Talk to others about how you have got through a difficult time and what helped. Don’t be afraid to ask someone how they are feeling and really listen to them. It may be the first time they have spoken to someone about their mental health.

2. Take Action

Challenge stigma and discrimination wherever you see it. Get involved with a local charity that supports mental health such as MIND or Rethink.

3. Create change

Get together with other students to identify ways in which the university can improve student wellbeing. Speak to the Student Union’s VP for Equality about your ideas.

If you have concerns about managing your mental health and study have a look at what we offer here.

Student Space has a lot of helpful advice for students to manage all aspects of life during this challenging time.

Studying during coronavirus: Online learning has been a big change.

Lockdown and self-isolation: Being a student during lockdown can be additionally challenging. Have a look at tips on staying well whilst isolating here.

Mental health and wellbeing: It’s now more important than ever to look after our mental and physical health. Find resources to improving your wellbeing here.

Friendships and social life: Coronavirus mean it’s harder to make friends at uni this year.

Applying for jobs: Job hunting is daunting anyway and doing it in a pandemic only makes it more challenging.

Money: The pandemic might have created some extra pressures on your finances, find out about tips to help with your money worries.

Life as a disabled student: Student Space has introduced a whole new section specifically for students with disabilities.

Grief and loss: The coronavirus has caused a lot of us to experience loss, in different forms, read more here.

We are seeking feedback from you, to enable us to review our University Mental Health Policy and improve current provision and access to support. You can use your student voice to feedback in our survey. The University acknowledges that many students are likely to be experiencing issues with their mental health during the pandemic and that those issues may continue for the duration of their studies.

Your feedback will help inform the ongoing review of the Student Mental Health Policy at the University and its support provision for students who are experiencing mental health difficulties. The responses are anonymous but if you would like to take part in a Focus Group (a more detailed discussion of your experience), please give your ID number at the end of the survey and we will contact you.

Take our survey here.

As a small thank you for your engagement in this, you will also have the opportunity to be entered into the prize draw to win a £25 Amazon voucher.

If you feel you need to access support provided by the University, please contact counselling@beds.ac.uk mentalhealth@beds.ac.uk

If you need immediate external support, contact NHS Direct 111 and use option 2 or call the Samaritans on 116 123.

Time to Talk Day is a day to get everyone talking about mental health. Just one conversation about mental health can make a big difference. So many people don’t talk about how they are feeling because of fear, stigma or worries that they may be a burden. If we all start taking about our mental health, then these conversations become easier and more natural.

Here are some tips for starting a conversation.

Time to Change say “We know that the more conversations we have, the more myths we can bust and barriers we can break down, helping to end the isolation, shame and worthlessness that too many of us with mental health problems are made to feel.”

No one should have to suffer in silence. A chat with someone today could help signpost them to support that will help them through a difficult time.

Join the virtual festival from 3rd to 4th February.

The word exam can cause considerable anxiety for many people. It can send some into a negative spiral, “I’m going to fail the exam”,” I’m not good enough”, “I don’t know enough about the subject”. When you find these thoughts are going round in you head it is important know how to counter them. Think about all the times that you have passed previous exams. Remember the good grades that you got and how you revised so that you knew how to answer the questions. Study hub has a lot of useful resources to help you prepare for exams. You can also book a one to one session with a study hub tutor.

Student Minds have some good tips to manage exam stress.

A tip I always give to students just before they sit an exam is to focus on a calming breathing activity. Try out this 7/11 breathing technique.

Wishing you all success in your exams this January.

StudentSpace has some great resources to help you manage your mental health during the festive period.

These resources can help you think about, plan for and manage the end of term.

• Should I go home for Christmas?
• Preparing to go home
• Making the most of your time at home
• Staying at University over the Christmas break
• If you’re going home for Christmas but don’t want to…
• Worried you won’t be able to go home for the Christmas break
• There’s also links to support services: phone, email, text message and webchat.

Above all, it’s important to stay connected to others.

Looking for inspiration?

We know that acts of kindness don’t just benefit the recipient. Daily acts of kindness support our wellbeing too.

The Do Good December: Kindness calendar from Action for Happiness gives some ideas of things we can do each day to benefit ourselves and others. It can be downloaded here  and is available in 20+ languages. It’s also available as an app.

With Festive Best Wishes from the Health & Wellbeing Team.

November is Men’s Mental Health Month. Historically men have been socialised into believing that they should be strong and ‘man up’. They are not expected to show emotions or talk about their feelings.

Research shows that there is a silent crisis in men’s mental health. This is based on robust evidence that men have high rates of various mental health issues. These include elevated rates of suicide and substance abuse, as well as low rates of mental health service use.

What can we do to change attitudes and ensure that men get the help they need? The Mental Health Foundation has some good ideas on how we can help.

CALM is an organisation dedicated to men’s mental health.

If you are looking for a space to talk in confidence the University Counselling Service can help. They are currently offering telephone and online video appointments. Contact them: counselling@beds.ac.uk

There are also local services in Luton and Bedfordshire.

The Bedfordshire and Luton Recovery College runs men’s group for any man in Luton and Bedfordshire. They have a week of activities focusing on men’s health from 16th November. You can find them on Facebook.

To all you men out there, don’t suffer in silence. You are entitled to seek help.

Feel like life is getting you down? Don’t know where to turn?

The University Counselling Team is open for business as usual. We’re here to support you if you are finding the current situation challenging.

Many people did not seek help during the first lockdown as they did not think their problem was serious enough. If something is troubling you, it is always serious! It’s best to tackle problems before they overwhelm you. They are currently offering telephone and online video appointments.

Contact them: counselling@beds.ac.uk

counsellingbedford@beds.ac.uk

Here are a couple of useful organisations that offer a listening ear at all times of the day and night.

Shout is the UK’s first 24/7 text service, free on all major mobile networks, for anyone in crisis anytime, anywhere. It’s a place to go if you’re struggling to cope and you need immediate help. If you’re experiencing a personal crisis, are unable to cope and need support, text Shout to 85258.They can help with urgent issues such as suicidal thoughts, abuse or assault, self-harm, bullying and relationship challenges. https://www.giveusashout.org/

Samaritans are a listening service that provide support 24/7 via phone, text and email. www.samaritans.org

Samaritans have recently launched Samaritans Self-Help: a new web app available to use online or download to a smartphone for free. It can be accessed here.

Samaritans Self-Help has been created to provide an alternative source of support for people who find it difficult to reach out for help or discuss emotions with another person and will complement their existing services. It has a mood tracker and a range of evidence-based resources and techniques; the app has been designed to help people find practical ways to cope and plan ways to stay safe if they're going through a difficult time.

If your life is in imminent danger, please call 999.

On World Mental Health Day, 10 October, the World Health Organization will, for the first time ever, host a global online advocacy event on mental health. At this event—the Big Event for Mental Health—world leaders, mental health experts and celebrity guests will join WHO Director-General, Dr Tedros Adhanom Ghebreyesus, to tell the world what we can all do to improve our mental health and how we can help make sure that quality mental health care is available to everyone who needs it.

You can find more about what is happening here.

The 10th October is World Mental Health day. Why don’t you do one thing on 10th that has a positive impact on your or someone else’s mental wellbeing.

There are many opportunities to make changes, go for a walk, call someone you haven’t spoken to in a while. Be open about your mental health or have a conversation with someone about how they are feeling.

Get involved in a local or national campaign. Let us know what you have done at mentalhealth@beds.ac.uk and I will post your one thing on the blog next week. For further ideas see www.mind.org.uk/get-involved/world-mental-health-day-2020/

Change can bring anxiety and increase worries. It can cause us to find it hard to stay focussed on what we need to do. Your individual situation will have its own challenges. Think about your living arrangements, your current commitments and all the responsibilities you may have:

• Living alone?
• Living with other students: in halls? in a shared flat/house?
• Living with your partner and children?
• Living with your parents or other relatives?
• Living in a flat with no access to a garden?
• Access to a garden?
• Access to open spaces for exercise?
• Medically vulnerable? Living with someone who is vulnerable?
• Still working? On placement?
• Caring responsibilities?
• Academic commitments?
• Volunteering?

Having a routine is important to help us take control of lives when events are changing. However, trying to stick to a routine rigidly can create its own pressure. It can take a while to establish a new routine when you return to university so be kind to yourself.

These two sheets can help you plan your routine. You can make it flexible so that you change the weekly routine depending on your commitments. A written routine provides a framework to help you manage you studies alongside the rest of your life.

You could include:

• Regular getting-up time.
• Meal times
• Exercise and relaxation
• Academic study
• Paid work or placement
• Having fun!
• Regular bed time
• Staying connected time
• Shopping, cooking and cleaning

Give it a go and download these daily or weekly planners here.

Starting or returning to universe is going to mean a change to your routine. It can be a stressful time as you find out about your new timetable and learn how to access online study. It is important not to forget to look after yourself. I have found that students who manage their mental health and access support when they need it do well at university.

As you start the new academic year remember to:

• Be kind to yourself
• Register with a local GP if you have moved into the area
• Keep taking your medication
• Stay in contact with your mental health professionals
• Seek additional help if you need it

The University Counselling and Mental Health Support teams are open for business: counselling@beds.ac.uk counsellingbedford@beds.ac.uk mentalhealth@beds.ac.uk

General Advice

Student Minds has resources specifically for the university community: https://www.studentminds.org.uk

Every Mind Matters: A NHS website – coronavirus and mental wellbeing: www.nhs.uk/oneyou/every-mind-matters/

MIND has advice about looking after yourself during the pandemic: www.mind.org.uk/inf.../coronavirus-and-your-wellbeing/

Mental Health Foundation has tips that are updated regularly: mentalhealth.org.uk/coronavirus

CALM: Helpline especially for men but useful for everyone: tips on coping with social isolation www.thecalmzone.net/

The Samaritans: Listening service: by telephone and online; www.samaritans.org

Anxiety OCD-UK: OCD and Coronavirus Top Tips www.ocduk.org/ocd-and-coronavirus-survival-tips/

Anxiety UK: self-help resources for anxiety related conditions: www.anxietyuk.org.uk/coronanxiety-support-resources

Eating Disorders Beat Eating Disorders www.beateatingdisorders.org.uk/coronavirus

The Sanctuary is a chat room and safe space for people with an eating disorder to share concerns and advice on how they are coping with the pandemic: www.beateatingdisorders.org.uk/sanctuary

Bipolar Disorder Bipolar UK: Bipolar disorder and coronavirus: www.bipolaruk.org

Suicidal thoughts Papyrus, (prevention of young suicide): helpline and supporting resources papyrus-uk.org/

The Stay Alive App: An app for those at risk of suicide and those worried about someone www.prevent-suicide.org.uk/

Many people have experienced higher levels of anxiety during the pandemic. It can leave us feeling exhausted and challenges our ability to cope with the multiple changes to our lives.

There’s lots of good information online about how best to keep ourselves physically and emotionally well. Try something that meets your needs and fits your personality.

You may find this approach helpful. Some of these will take practice to achieve. Be kind to yourself!

BE IN CONTROL

• Develop a routine
• Plan for the new academic year
• But don’t be too rigid… otherwise, the pressure to be ‘perfect’ will be felt as more anxiety

FACE FACTS AND PLAN

• Use reliable sources of information to gather facts - read the emails from the University, check BREO for course information and the website for up-to-date information about return to campus
• Use this information to plan and predict

EMBRACE DISCOMFORT

• Face your difficult emotions – trying to suppress them can leave you feeling more exhausted
• Acknowledge they exist and label them – frustration, anxiety, fear
• But don’t dwell on them

IDENTIFY YOUR NEGATIVE THOUGHTS

• Acknowledge and challenge negative thoughts
• Turn them into positives– this may take some practice!

STAY IN THE PRESENT

• Notice when your mind worries about the future
• Bring yourself back to what’s happening now
• Don’t become caught up in ‘what ifs…’

STAY CONNECTED

• Reach out to family, friends neighbours and colleagues
• The University has teams that can help you support your mental wellbeing counselling@beds.ac.uk and mentalhealth@beds.ac.uk Contact them if you need support.

LIMIT SOCIAL MEDIA

• Avoid escalating your anxiety
• Do not search repeatedly online for information about the virus

TAKE BREAKS

• Be kind to yourself
• Take time off during your working day
• Eat regularly, exercise and get outside, if possible.

Self-help for anxiety

If you need extra help coping with anxiety, there are some great self-help materials here: www.anxietyuk.org.uk/coronanxiety-support-resources.

There’s also a chat line if you need to speak to someone.

Positive Psychology: Action for Happiness

This organisation promotes positive psychology as a way of building personal resilience. Their monthly themed calendars support daily actions to build resilience. Try out Self-care September here: www.actionforhappiness.org/self-care-september

The Charlie Waller website has produced a booklet on staring university with resources to help you through your first year at universe. charliewaller.org/resources/starting-university/

Are you worried about your mental health during lockdown? There has been a lot of discussion recently in the media about the impact of the pandemic on our mental health. I will be posting about resources that can help you with mental health and studies during this uncertain time.

I have just come across a new service, Clic. It is a new online support community run by Mental Health UK. It can be accessed 24/7 by anyone in the UK for free mental health support. It includes an online forum where you can chat about how you’re feeling and connect with others, as well as accessing mental health information tools, tips and resources. To ensure everyone's safety and security the site is moderated 24 hours a day. You can sign up to the service here.

During Mental Health Awareness Week, we are excited to tell you about a new partnership between the University and the mental fitness app Fika.

In response to the global Covid-19 pandemic, Fika has created a dedicated series of programmes allowing you to learn from expert psychologists, other students and academic staff in five-minute video, audio and text presentations.

These programmes are specifically designed to help combat the challenges of remote study and the mental health impact of the Covid-19 pandemic. Topics covered include managing distractions and uncertainty, maintaining motivation and positivity, staying connected, self-care and healthy habits.

I would like to encourage you to make use of this app during this period of remote study.

There’s also a daily community mental fitness workout. Share your experiences, learn from other members of the community and cheer each other on.

Access to Fika’s COVID-19 package is free for all University of Bedfordshire students.

Give it a go! We all need help in these challenging times to stay mentally fit, connected, motivated and focused.

1. Download Fika: Student Skills app from the Appstore / Google Play store - Click here!

2. Open the app and tap ‘Get started for Free’

3. Confirm you are over 16 and agree to the Terms of Use & Privacy Policy

4. Search for your institution in the institution list and select

5. Enter your institution email address and a desired password

6. Check your inbox for a verification email and click link within the email

7. Complete registration and enjoy Fika.

MENTAL HEALTH AWARENESS WEEK (18 -24 May): KINDNESS

Kindness during the coronavirus outbreak

During this time of uncertainty, there is community, support and hope.

The added benefit of helping others is that it’s good for our own mental health. It can help reduce stress and improve emotional wellbeing – doing good, does you good!

There are lots of things we can do for others to inspire kindness in these exceptional times. Have a look here for some ideas!

What can you do?

1. Pick an idea

2. Take action 3. Let us know what you’ve been doing mentalhealth@beds.ac.uk

The Mental Wellbeing Team will post your acts of kindness on the blog we’ll be running during Mental Health Awareness Week (18-24 May).

Mark Rowland, Chief Executive of the Mental Health Foundation, said: “Now more than ever, we need to re-discover kindness in our daily lives.

“We want to use Mental Health Awareness Week to celebrate the thousands of acts of kindness that are so important to our mental health.

“One thing we have seen all over the world is that kindness is prevailing in uncertain times, helping people to connect and communities to cope with the impact of the coronavirus pandemic.

“The research clearly supports this – it shows that acts of kindness can help improve emotional wellbeing. This is true whether we are giving or receiving it.”

There has been a lot of discussion about how we can look after our mental health especially at this time when we are feeling more isolated and unable to be with others that we care about. I have been looking at the 5 ways to wellbeing. They are one way in which we can improve and maintain good mental health.

1. Connect.

Make sure to keep in touch with friends and family by phone and social media. You could even think about writing a letter or sending a card to someone you have lost touch with.

2. Be Active

You may not be able to exercise at a gym or play sport, but you can still walk or run. Have a look to see what exercise videos are online. Active Luton are doing regular sessions. For those of us who can only do limited exercise it is still possible to find some gentle exercise to try.

3. Learn new skills

Is there something you have always wanted to try but didn’t have the time. Maybe a new craft, play an instrument, learn about other cultures and countries. My son recently did a virtual tour of Vegas.

4. Give

Are you able to volunteer? There are a lot of voluntary group that need help currently such as the Food Bank. Is there someone in our neighbourhood who needs help to get shopping?

5. Take Notice.

Take time to look at the world around you. Notice the flowers that you may find in the cracks on the pavement. Try to be present in the now rather than worrying about the past of the future.

You may have realised some of these actives fit in well with the theme for Mental Health Awareness Week, acts of kindness. Have a look at this great video from the Mental Health Foundation about why kindness matters.

We all know that being kind is the right thing to do but did you know that kindness is good for you? A little act of kindness can boost your mental health, reduce stress and it can cheer you up to think of some else – not forgetting, of course, to be kind to yourself. It is a path to a society that better protects our mental health. (Mental Health Foundation)

Why don't you send a short message about an act of kindness you have shown to someone, to our email address: mentalhealth@beds.ac.uk

I will post it on my blog to inspire others. Rest assured it will be anonymous.

This fun animation demonstrates how kindness is good for our mental health.

Exam stress. It’s that time of year when it feels like your ability to pass or fail a course is dependent on recall of information and understanding of your subject. It seems like you are cramming all the knowledge you have gained into one final test. Many of us worry about the possibility of failure. However, this does not help us to manage exam stress. How do we turn a negative into a positive?

It is important to recognise when we are having these negative thoughts. For example, the first thoughts may be ‘I will fail’. We must question ourselves and say why do we believe this? Have we passed previous exams? If the answer is yes this helps us to see that we have succeeded before. Worry and stress are designed to make us do something to change the situation. There are actions we can take. Have we revised, looked at previous exam papers? These actions can help us to change our mind set from negative to positive. Have a look at this useful resource by study hub about managing exam stress. Click here.

Study hub also has some tips to prepare for exams in their resource library. So, it is the day of the exam and you are starting to feel a little anxious. What can you do? I have found that students have benefited from a simple breathing exercise which I call 7/11 breathing. You may have noticed that sometimes when you are frustrated or trying to calm yourself that you tend to sigh. This technique is based on this, as the purpose is to breathe out for longer that you breathe in.

• Count to 7 as you breathe in
• Hold your breath for a count of 4
• Count to 11 as you breathe out.

Try this for a few cycles. If you are asthmatic or having difficulty with your breathing, you may want to shorten the count but remember to breathe out for longer. The counting can also take your mind off your worries. For more information about managing exam stress have a look at the Student Minds website.

I have just come across The Mix, a support service for young people. They support under 25s with issues from mental health to money, from homelessness to finding a job, from break-ups to drugs. You can talk to them via their online community, on social, through a free, confidential helpline or their counselling service. It looks like a really good place to get some online support.

What are you plans for this weekend? You may be busy working, revising for exams or trying to complete your assignment in time for the deadline. Make sure you give yourself time, call a friend, listen to music, watch a film, go out for a walk. Be kind to yourself. Study breaks are important to maintain good mental health.

It can help to make a study plan that fits in with the time that you find is best for you to study. Are you a morning person or do you prefer to study late? Organise you day around a routine that suits you. Take care of your mental health.

Kindness matters every day, not just for Mental Health Awareness week. One of our staff tell us about what she has been doing.

"In response to Mental Health week’s “Be kind” program, I thought I would let you know what I have been doing whilst on lockdown…
I have been sewing…..and sewing…. And sewing…..in total I have made 92 Face masks 97 Headbands with buttons 28 Scrub bags Some have been sold to cover costs but the majority have been donated to charities and hospitals….anyone who works the frontline (so to speak) will have theirs donated free of charge. It’s a small thing in this ever changing world but I felt I could not just sit at home wasting my free time when so many others are putting themselves at risk daily."

A big thanks to all of you who have been kind during mental health awareness week.

How are managing with studying at home? Have you been able to create a study area? It can be difficult to motivate yourself to study when the area you relax in is also the place you have to study. I know many students like to study in the library or on campus, but this is not an a option now. Have a look at this helpful video from a mentor which gives some practical advice on how to study effectively at home.

I have just come across The Wellbeing Thesis. This is an all-inclusive website to support post graduate students with wellbeing, learning and research. The website provides information on improving mental health and helping to navigate the ups and downs of postgraduate research.

Areas covered include:

• Set yourself up to do your best Challenge common postgraduate myths Feel in control of your postgraduate journey
• Manage adversity Plan the next steps following your studies
• The website has been collaboratively produced by postgraduate co-creation panels, the University of Derby, Kings College London and Student Minds. Click here for more.

Our Student Support services are also available to support post graduate students as well as undergraduates so don't hesitate to make contact if you are struggling.

Not everyone feels the same way about the easing of the lockdown. Many people have established a routine at home that feels safe and secure. Now we’re being asked to return to a noisy crowded world and that may be difficult for some.

You may be worried about what is going to happen next; worried about yourself and others you are close to. You may be worried about returning to University.

There is no ‘normal’ way to feel. MIND have published this guidance to help support you manage these complex feelings, read here.

The University is preparing to open its campuses again in September. This is what you can do to help prepare yourself and give you confidence about returning to study:

• Regularly check your University email account for communication from the University.
• Use the MyBeds app to keep up to date with news about the University opening and find out what support is available for you over the summer break
• Look at your course information on BREO. You’ll find information there to help you prepare for your studies.
• Update your academic skills: The StudyHub has some excellent self-help materials available online.
• Try FIKA. This online app will help you build mental fitness. There’s free access to all University of Bedfordshire students.
• Stay connected to your course mates.
• Ask for help if you need it. All the student support teams are available by telephone or online.

You may be wondering what the future holds? Will there be an end to this pandemic so that we can get on with our lives? These thoughts can leave us feeling low and unmotivated. We may be frustrated with the technology that helps us to keep in touch with others and miss nights out with friends and family holidays.

During this time it is important to hold on to the positives. Research shows that experiencing more positive than negative emotions helps us become more resilient to adversity and better motivated. So how do we achieve this? One tip that I give to students is to think of three positives that have happened each day. It can be a small thing, like receiving a complement or managing to finish a task on a to do list. It is important to write these down as it helps to imprint positive thoughts into our minds. We can still live our lives in these challenging times, we just need to accept that this may be in new and different ways.

Action for Happiness is a great website that explains more about the impact of positive thoughts on our mental health. Read more here.

I am sure you are wondering what it is going to like to come to university this year when everything seems to have changed. You may have had a longer break from school or college and not be in the right mindset to get back into study. It is important to remember that everyone is in the same situation, we are all learning together.

The university is aware that you may need additional support with acclimatising to blended learning, managing lectures online. You will be able to access study hub which has guides on all aspects of study and offers one to one appointments to improve your study skills. Click here.

The Student Room has a lot of good advice to help you prepare.

Don’t be afraid to ask for help if you need it. Our student support teams offer a variety of services to enable you to succeed at university. Meet them here.

Are you wondering what it will be like to start university during uncertain times? This is your journey and we want to you to be as prepared as possible to benefit from the university experience. So, what are the main things to consider about life on campus and teaching and learning if you are thinking about coming to university in the autumn?

The Aspire Higher Virtual University Experience will give you an idea of how to prepare and what to expect.

It includes helpful videos by students and staff. They give a picture of what the last few months have been like for students, the main things to consider about life on campus and teaching and learning next academic year. It is important to be prepared for new ways of learning and find out about some of the tools you might use when studying at university such as virtual learning environments, lecture capture and online classrooms.

Make sure you check out how to access university support services before you start so you know where to get help if you need it. Have a look at the video on motivation and wellbeing and experience the virtual university tour.

We look forward to meeting you soon.

Student Space, a new website to support students during the pandemic, is now live. It has been developed in conjunction with Student Minds, the UKs student mental health charity. You may have some reservations about starting university or returning to studies this year. Student Space can offer

• Access to dedicated support services for students, by phone or text
• Information and tools to help you through the challenges of coronavirus
• Help to find what support is available at your university

There are lot of useful resources that help you to deal with learning online, managing uncertainly and stress and give guidance for ongoing students. The support provided by Student Space is safe, confidential and developed with students and experts in student wellbeing and mental health.

Have a look at what they can offer you.

if you need any support from our university support services you can find the link to these here.

Well, it has certainly been a rocky ride this year for university applicants with all the changing decisions about grades. We hope that you are glad you have made the decision to come to university. I understand our clearing lines have been busy.

We appreciate that you will be apprehensive about university life. It will feel strange to start university in this way. Don’t forget, you are not alone, other applicants will be having similar thought. How will I make friends? What will it be like on Campus? Will there be any Freshers events? When will I meet my tutors?

It is important to take this journey one step at time. You are not expected to know everything at the start. It is ok to ask and ask again if necessary and soon your confidence will grow. Find ways to make connections with other students on your course, perhaps have a What’s App group. This will help you to feel part of the university community.

I have added a short mindfulness exercise that you might want to try if you have a moment when everything becomes overwhelming. This can help to bring some calm and refocus you on the present rather than worry about the future.

Sit in a comfortable position where there are no distractions and follow the instructions.

5 Things you can see

What can you see around you, outside the window? Name each object.

4 Things you feel

What can you feel? Touch your clothing and skin and consider the textures. Are things smooth or rough, soft or hard? Can you feel the ground under your feet?

3 Things you hear

What are the sounds nearby? Can you hear traffic, birdsong, the noise of the fridge or trees rustling in the wind?

2 Things you smell

What can you smell? Perfume, food, coffee, flowers? If you can’t find a smell think of two of your favourites.

1 Thing you can taste

Can you still taste something you have recently eaten or perhaps the toothpaste from when you brushed your teeth?

Take a few deep breaths and you are ready for the day.