The Dialogue We Should Have SHU Mental Health Booklet

For more information and help please visit: https://www.shu.ac.uk/wellbeing

HELLO

This booklet is made for students from all over the world. University is hard and a stressful time, this book is full of advice, tips, suggestions for different self-care techniques to make you feel better. There so many simple things that can lift your mood and make your life better. It will also help you understand mental health more. Everyone is different and everyone’s mental health is different but in this book you will find help for everyone. This is not a cure but support for when you need it the most.

Know Your Head

When it comes to mental health it is better to know and understand

ADHD (Attention Deficit Hyperactive Disorder)

A group of behavioural disorder symptoms that include innattentiveness, hyperactivity and impulsiveness.

Anxiety

Bipolar Disorder

Anxiety is a feeling of unease, such as worry or fear that can be mild or severe. It can result in panic attacks, anxiety attacks and a strong desire to stay safe, which can cause isolation.

Characterized by episodes of depression (feeling very low and lethargic) and mania (feeling very high and overractive). This is not the same as mood swings.

Depression

Depression can manifest as lasting feelings of sadness and hopelessness, losing interest in things previously enjoyed, insomnia, lack of apetite or sex drive and unexplained aches and pains. It may also overlap with symptoms of anxiety.

Eating Disorders Eating Disorders are characterized by an abnormal attitude towards food that causes someone to change their eating habits and behaviour. This can refer to Anorexia Nervosa, Bullimia and Binge Eating.

OCD (Obsessive Compulsive Disorder) OCD often refers to a repetitive behavioural or mental act which if not done causes unwanted and unpleasant repeated thoughts, images or urges which causes feelings of anxiety, disgust or unease.

Panic Disorder Panic Disorders cause regular and random panic attack, often for no apparent reason. These usually manifest as nausea, sweating, tremblimg and heart palpitations. ALthough terrifying, they should not cause physical harm

Psychosis Phychosis is an umbrella term used for a range of mental health symptoms that a person might experience. When an individual experiences a psychotic episode/experience they might percieve or interpet events differently from the people around them. This could include experiencing hallucinations, delusions or flight ideas

PTSD (Post Traumatic Stress Disorder)

An anxiety disorder caused by a very stressful, frightening or distressing event. It can manifest as a drug or alchohol dependency, distrustfulness, suicidal thoughts, nightmares/flashbacks/insomnia,extreme anger, self-harm and other issues.

SAD (Seasonal Affective Disorder)

SAD is a type of depression which has a seasonal pattern. This often manifests as very low moods, lack of interest in life, sleeping more and a desire to be less active during winter months.

SIXTY FOUR WAYS OF SELF CARE

1.

Take a ‘mental health day’ off. 4.

2.

Have your favourite drink

3.

Write in your journal 5.

Have breakfast in bed 6.

Go for a walk 7.

Play with an animal

Go for a massage

8.

Give yourself a foot massage 11.

Write some poetry 14.

9.

10.

Get some exercise

Go to the movies or see a show

12.

13.

Go window shopping

Walk in the rain

Tune into yourself and find out how you are feeling and what you need

15.

16.

Dance 17.

Plan something fun - an outing, treat, celebration or holiday

Stop and smell the flowers

19.

18.

Watch a funny video 20.

Meditate or pray 21.

Make a list of things that make you happy

22.

24.

Write down everything you love about yourself

Make a special meal for yourself 23.

Wake up early and watch the sunrise

Go to the park and swing on the swings

25.

26.

Sing

Visualise a safe, relaxing scene and imagine stepping into it and soaking up the peace 28.

27.

Give yourself a facial

Relax with a good book

Notice your achievements and give yourself credit for them

29. 30.

31.

Read an inspirational book 32.

Give yourself permission to sit and relax, especially when you are tired

Listen to a positive, motivational podcast

33.

34.

35.

Take a warm scented bath

Sit in the sun

Phone a friend

36.

Go to the beach

37.

38.

39.

Buy yourself a plant or some flowers

Spend some time in the garden

Get in touch with an old friend

40.

42.

Play your favourite music 41.

Do something creative just for pleasure

Write down your special accomplishments

43.

44.

Have a swim, spa or sauna 45.

Cook something special

Explore nature 46.

47.

Go to bed early

Watch the sunset

48.

49.

50.

Buy yourself an affordable treat

Plan a get-together with friends

Listen to the birds

51.

52.

53.

Go to the library

Say some loving, soothing things to yourself

Draw or paint a picture

54.

Have a foot bath 57.

58.

55.

56.

Write about how you are feeling

Browse in a book store 59.

Do some yoga Ask for the help and support you need

60. Ask someone for

a hug

Burn some essential oils 61. Play some calming

62.

music

63.

Lay in the grass 64.

Create some quality time for yourself without your phone

Eat something nourishing

SPORTS AND SOCIETIES Stress is something very hard to deal with at times, something that can help is having a group of people around you doing something outside of your studies SHU has over 60 societies and sports clubs you could join, there is something for everyone. This is a great way to make friends, get away from your studies and release some stress.