FEELING LOW OR ANXIOUS

We all experience patterns of mental health and mental illness.

Mental ill-health affects thoughts, feelings, and behaviours in a way that can significantly affect relationships, capacity to work, and quality of life.

Use this page to discover who to speak to when you are feeling low or anxious. This page also offers tips on how to look after your own mental health.

You won’t be the only person needing support so please keep reading to see how we can help!

What is anxiety?

• Anxiety is a normal part of life. It affects us all to varying degrees and we all experience feelings of anxiety at some point in our lives.
• Whereas stress may come and go as the external factors causing it change (be it a work, relationship or academic issues, etc.), anxiety is something that can persist even when external factors seem calm.
• When we struggle to manage our anxious feelings, we tend to imagine that things in life are worse than they really are (catastrophizing) and this can prevent us from confronting our fears. What is important is the recognition that anxiety is normal.

Managing anxiety

• Look after your physical health – make sure you are getting enough sleep and eating a balanced diet. Exercise also makes a big difference to our mood, improves sleep and reduces stress.
• Take some time out – try mindfulness, meditation, reading, going for a walk, or listening to a podcast/music. Breaks are just as important as time spent working, otherwise we burn out.
• Focus on your breathing – Breathe in through your nose and out through your mouth, focus on the breaths you are taking. Count to 4 on inhale and again on exhale. Do this as long as you need to.
• Have a positive word with yourself! - Keep a record of your thoughts or the things you are worried about to find out what you are thinking and when. Question negative thoughts and consider positive or neutral alternatives...

Social anxiety

• A person who experiences social anxiety has excessive worry about how they come across to others, often having persistent fear of social or performance situations.
• When we feel socially anxious, we tend to have an increased self-focus and put a spotlight on ourselves. Try to move this spotlight by refocussing:
• On your surroundings - use your senses to focus in on your surroundings. Pay attention to what you can see, hear etc.
• Try to take the focus away from the physical sensations. People won’t notice them as much as you think and the less attention you give them the better they will be.
• Really listen to what the other person is saying rather than the thoughts going through your mind.

Did you know!

The Residential Community Team have a team of Residential Community Assistants (RCAs) who are students like yourselves. Although RCAs aren’t counsellors, they are always free for a chat if you are feeling anxious or want someone to talk to.

You can find them in your Residence Hub between 7pm - 9pm every night.

What is low mood?

• It is perfectly normal to experience low mood some of the time. Everyone will feel upset, sad, or worried at some point. It’s good to recognise how you feel and know what to do to improve your mood.
• Difficult experiences or events can leave us feeling low. Some examples of which are:
• Relationship problems - maybe with a partner, friend or flatmate.
• Bereavement - especially when you are away from family and may feel less connected.
• Stress - deadlines, finance and all kinds of things can leave us feeling stressed.
• Illness or pain - a sports injury stopping you playing for example, or that grumbling toothache.
• Sometimes you may not see an obvious reason.

Managing low mood

• Get better sleep - sleep releases chemicals in the brain that help to manage mood and emotion
• Healthy Living - Stay hydrated by drinking plenty of water. Eat regularly. Exercise or go for a walk with a friend
• Do the basics - grab a shower, put on fresh clothes, clean your room as our environment impacts us. Open your curtains and get some natural light in.
• Be kind to yourself - spend time with others. Do an activity, treat yourself. These can all help to improve your day
• Talk to someone! - Let it out, share how you feel.

Low Mood that doesn’t go away can be a sign of depression. Keep reading for more information and support.

Signs of depression

Depression is a mental illness that is experienced differently by different people. What can appear to be low mood can sometimes turn into depression.

Common features of depression are:

• Feeling low, sad, tearful and numb.
• Avoiding people and situations (social isolation).
• Low motivation, low energy, and poor concentration.
• Feeling worthless, useless, or hopeless.
• Thinking negatively and seeing the worst in things.
• Change in sleeping patterns and eating habits.
• Loss of enthusiasm, interest, and enjoyment in things that you ordinarily enjoy.
• Some people may experience thoughts of harming themselves or ending their life.

Sometimes depression is the reaction to a life event or sometimes it feels like it comes from nowhere. It is estimated that one in six people have a depressive episode at some time in life.

Talk to someone or ask for help!

It is always a good idea to speak to someone if you are feeling low or anxious. It is beneficial to speak to someone you trust, however the university also have services you can engage with if you are struggling. Keep reading for more info.

Wellbeing and Student Support

Wellbeing and Student Support offer a regular drop-in service available for all students. If deemed appropriate, they can also organise counselling services through their CAPS Team.

Drop-In Services

10am-3pm Monday to Friday

(Drop-In Services are accessible in person and online)

For further information and to join the drop-in queue click here

Speak to your GP (doctor)

Your GP can offer support and signpost to relevant health services for assessment.

There is a Health Centre available on campus but you need to register first.

Register here

Out of Hours Support

Wellbeing and Student Support and your GP aren’t always open when you need support. Check out services the university offer out of hours.

Residential Community Team

The Residential Community Team are a peer-led service that offer pastoral support to residential students. They are always free for a chat and can help you to speak with other services at the university.

Residence Hubs:

Our staff are available in your Residence Hub every evening between

7pm - 9pm.

RCT Hub (Red Square):

Our staff are available in the RCT hub from 9am-11pm Monday to Friday

and 12pm-11pm Saturday and Sunday.

If you would prefer to organise a time to speak with someone or communicate via email complete our Triage Form:

Online Triage Form (office.com)

Non Emergency Out of Hours Number:

Have a chat with someone from our team, please keep in mind our staff aren’t to be utilised as an emergency or counselling service

If you live in Arthur Vick, Benefactors, Bluebell, Claycroft, Jack Martin, Rootes, Tocil or Westwood call:
07884 733 042

If you live in Cryfield, Sherbourne, Heronbank or Lakeside call: 07881 267 519

Only accessible between 11pm-7am

Community Safety Team

Community Safety are a 24 hour first-response service on campus. If you are feeling extremely low or unsafe please call them using the numbers below.

General Enquiries

024 7652 2083

Emergency

024 7652 2222

Their numbers can also be found on the back of your student card.

External Support Available

Click the link below to discover external support services available for students. Some services are available 24/7 so please check them out!

Click here

Suicidal thoughts

Suicidal thoughts are where a person has thoughts about intentionally ending their life. If you have been experiencing thoughts of suicide, it’s important that you seek support and do not ignore how you feel. You may feel that suicide is the only option – this is not the case, there are always options and getting some support can help you to see these options and to feel differently from how you may feel at the moment.

If you feel like you might seriously harm yourself or take your own life, please seek emergency support immediately

Call Community Safety

024 7652 2222

Call an Ambulance

999