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What is good mental health?
We all need good mental health and wellbeing – it’s essential to living happy and healthy lives.
Starting something new like going to college or university can be exciting but it can also feel like a
lot to handle. Looking after our mental health is not something we should just do if we are struggling, or
feeling low, anxious or stressed. It’s something we should think about all the time and really invest in,
just like with our physical health. Staying on top of our mental wellbeing is good for us now but also helps us manage difficult times in the future. Over time, it can also reduce our risk of physical health problems.
Using this booklet
Using this booklet
This booklet is a simple practical guide to help you look after your mental health while you study, live and grow and includes tips to manage stress and pressure; ways to understand your thoughts and challenges; ideas to support your wellbeing day to day and information on where to get help locally.
You can support your mental health by building the Take 5 steps to Wellbeing into your routine :
- Connect
- Keep learning
- Be active
- Take notice
- Give
Lena by Inspire
Lena by Inspire provide a range of wellbeing support services for students (except QUB students) www.lenasupporthub.com/students
QUB students only
Spectrum Life Student Counselling and Support is available for QUB students only.
HSC Apps Library
The HSC Apps library has developed a set of digital tools to support you as you study, live and grow pha.site/student-wellbeing-apps
Student life
Student life
Leaving school and moving on to university or college is an exciting time which brings lots of new opportunities. Most of us go to university or college hoping that it will lead to a good career and enjoyable job for us at some point in the future. We may also have some concerns. Leaving home for the first time, settling into a new place, making friends and going out.
For some, finding time for work to help support their income is an extra factor to add to the balance. As such, there are many reasons you could find yourself getting stressed out. These stresses may cause different responses.
- Can't concentrate?
- Short tempered?
- Lacking energy?
- Panicking?
- Not eating right?
- Can't sleep?
These can all be normal responses to stress, but how do you recognise when these become a problem? Anyone can experience a range of emotions. It’s when these feelings become extreme, are present more often than not or when they adversely affect your life that they start to become a problem.
Don’t be afraid to live life your way. Make your own decisions for yourself – not because you think it’s what others expect of you.
When does it become a problem?
😔 Dan's feeling down because his relationship has ended.
Normal!
⚠️ Three months later, Dan's stopped going out with his mates and rarely leaves the house.
Problem!
NUS-USI (National Union of Students UK – Union of Students in Ireland)
NUS-USI represents the interests of over 200,000 students in Northern Ireland and campaigns on their behalf in many different fields such as student hardship, health, prejudice and accommodation.The website contains lots of information and advice for students.
Web: www.nus-usi.org
Neurodivergence
If you are neurodivergent— some parts of student life may feel more challenging. Busy social spaces, changes in routine, deadlines, or long study sessions can sometimes feel overwhelming. Difficulties with focus, organisation, energy levels, or sensory overload can also contribute to burnout, which can feel different from everyday stress.
Getting to know what works for you, recognising your limits, and giving yourself permission to do things differently can make a big difference. You do not have to experience university in the same way as everyone else — finding your own routines, supports, and balance is important.
If you are finding things difficult, consider reaching out to your university or colleges disability or student support services. They can help you explore adjustments and support options that work for you.
You can also access www.mindingyourhead.info for digital tools and resources designed to help students look after their wellbeing.
Money
Money
Learning to live on a budget can be what student life is about for many people, and most students find that funds are limited. Student loans and overdrafts can help, but make sure you think carefully before getting into debt and that you fully understand the terms of any loan or credit card before agreeing.
Work
Work can help your finances, but try not to take on so much that it affects your studies.
Stay safe from scams
As more banking is done online, it’s important to protect yourself from scams. People may contact you by text, email or social media pretending to be your bank or another trusted organisation.
- never share your PIN, passwords or security details;
- be careful with unexpected messages asking for money or personal information;
- check links before clicking;
- contact your bank directly if you’re unsure;
- report anything suspicious straight away.
For more information about budgeting and financial support go to www.studentfinanceni.co.uk or www.adviceni.net
Money problems can be stressful, but don’t let them get you down
Take control of your financial situation by:
- Apply for your funding early
- Work out a realistic budget — and stick to it
- Find out if you're entitled to a student grant
- Keep track of your spending
Get help!
If things do start to go a bit pear-shaped and you find you can't manage your finances, don't ignore the situation.
Talk to student support services or your bank manager as soon as you can — they are there to help.
Living with others
Living with others
Starting a course at college or university may bring changes to your living arrangements. Living with new people can be exciting but it can also bring added pressures such as being new to an area, dealing with landlords, paying bills, or finding space and time for yourself.
Hints and tips
- Respect the people you live with, whether they're your flatmates, friends or family.
- Open communication is important so don't be afraid to share how you feel with others.
- It can be very useful to create some ground rules/shared boundaries to support respect for your shared space and each other.
For further information on housing and accommodation visit www.nihestudentpad.co.uk
Arguments
Disagreements are a normal part of life. See below advice on how to 'argue well'.
- Listen actively and patiently
- Speak clearly
- Try to look at their perspective
- Don't retaliate
- Take turns to speak
- Apologise if you're in the wrong
- Talk in a calm manner
- Don't talk over each other
- Realise their feelings
Source: (Relate NI), 9 tips on how to argue well.
Getting involved
Getting involved
Universities and colleges have clubs, groups and societies for just about everything. They are an excellent way to get involved with campus life and make new friends. Whether it’s music, drama, dance, politics, sport or religion, whatever, there’s likely to be a club for it (or why not start one?). If you join one of these clubs then chances are you’ll meet some like-minded people.
Attending induction courses and events run by your university or college is another opportunity for getting to know people on your course who you already have something in common with.
Sometimes it can take time to find your people at college or university so it’s important to persevere. If something doesn’t work for you, keep trying until something does.
It can also often seem like people are all in groups and already know each other but this is often not the case. Many times, those groups of people have only just met each other. Keep going - your people are out there.
You could also consider joining your academic society if one exists. It’s another great way to meet people on your course and/or engage in some shared learning from peers who are further along in their studies.
Ways to get connected
- Join a club or society that matches your interests
- Attend induction courses and receptions — meet people on your course you already have something in common with
- Visit your students' union on campus
- Volunteer in your local community
- Attend local events and meet-ups
Getting started
For further information on your local clubs, groups and societies visit your student's union website or call into your student's union on campus.
Online Safety
Online Safety
The internet is a huge part of everyday life, helping us stay connected and learn new things. But spending too much time online can also bring pressures and risks that affect your wellbeing and safety.
Social media, gaming and messaging apps can sometimes make people feel stressed and anxious or under pressure to compare themselves to others.
- Cyberbullying
Being bullied online can have a serious impact on your confidence, mental health and wellbeing. Cyberbullying can include:
- hurtful comments or messages;
- spreading rumours online;
- sharing photos or videos without permission;
- excluding someone from chats or groups;
- repeated unwanted contact.
If you are being cyberbullied, remember that it is not your fault and you do not have to deal with it alone. Avoid responding to abusive messages, save evidence such as screenshots and block or report the person responsible.
- Social media algorithms
Social media algorithms are designed to keep us engaged by showing content we’re most likely to react to or keep watching. Over time, this can create unhealthy feedback loops that affect:
- mood,
- self-esteem,
- anxiety, and
- attention
It’s important to build healthy habits online, like taking breaks, curating your feed, and being mindful of the content you consume.
Talk to a trusted friend, staff member or support service if you need help.
- Staying safe online
Take control of your online safety by:
- creating strong passwords and never sharing them with others;
- thinking carefully before sharing personal information online, especially photos;
- check your privacy settings regularly and be cautious of people you do not know;
- take breaks from screens and social media when things feel overwhelming.
Drugs and alcohol
Drugs and alcohol
Drugs and alcohol affect far more than a single night out, they shape how your brain, body, and decision making work long after the moment to take a substance has passed. Both alcohol and drugs can interfere with how your brain sends messages, slowing reactions, clouding judgement, and making risks feel smaller than they are.
That’s why situations involving peer pressure, consent, or staying safe on nights out can become harder to navigate when alcohol or drugs are involved.
Your nights out should be memorable for the right reasons.
There are some simple steps you can take to keep yourself and others around you safe:
- get to know your units of alcohol;
- stay hydrated and drink water between your drinks;
- do not mix alcohol, drugs or prescription medication;
- plan your way home ahead of going out;
- if you or your friend feel unwell get help or call 999.
Alcohol
Alcohol is a powerful drug and the most commonly used substance among students.
Drinking too much can affect sleep, mood, concentration, and long term wellbeing. It also increases the risk of accidents, injuries, and conflict.
Drugs, whether cannabis, cocaine, MDMA, prescription medications used without a prescription come with their own risks, including unpredictable strength, contamination, and dangerous interactions with alcohol or other substances.
Substance use
If you are worried about your own substance use or someone else’s, reaching out early to a trusted adult, wellbeing service, or health professional can make a huge difference. For advice and to find a support service visit www.drugsandalcoholni.info
Low mood and depression
Low mood and depression
Everyone feels low or down from time to time. It is common to feel low after distressing events or significant life changes.
You may feel tired, frustrated or worried, but low moods often pass after a short time.
Things that might help with low mood and depression
If you are experiencing low mood or depression, there are many things you can do to help you manage how you are feeling.
Self-harm
Sometimes people who are feeling very distressed can feel that they want to harm themselves. If you or someone you know is self-harming, it is important to get help to deal with whatever is causing the distressing feelings.
Suicide
It is very important to know that if you are having thoughts of suicide you need help and support to deal with whatever is causing you to feel this way.
Remember you are not alone and there are people who can help you find a solution and work through your problems, no matter how difficult they may seem – talk to someone you can trust and tell them how you are feeling. This might be a friend, family member or your GP.
If you feel that you can’t talk to anyone you know or would prefer to talk to someone anonymously, phone a helpline such as Lifeline on 0808 808 8000 or Samaritans on 116 123 – both are available 24 hours a day and free from landlines and mobiles.
You can also contact Papyrus a UK charity focused on the prevention of suicide and promotion of positive mental health among young people. www.papyrus-uk.org or Text HOPE to 88247
In an emergency situation you should call 999 or go to the nearest Emergency Department.
Lena by Inspire provide a range of wellbeing support services, training and interventions that help students to thrive including counselling and access to the digital wellbeing tool: the Support Hub.
- Helpline: 0800 389 5362
- Web: www.lenasupporthub.org/students
For further information on mental health issues visit www.mindingyourhead.info or www.mentalhealth.org.uk
Build the Take 5 steps to wellbeing into your daily routine.
Find out more about Take 5 steps to wellbeing. If it doesn’t pass and is being experienced every day, you may need support.
Talk to someone you trust as soon as you can. Ignoring the problem can make it worse and can have serious consequences.
Signs of depression
Signs of depression may include:
- feeling sad, tearful hopeless or worthless;
- feeling nothing, empty or numb or losing interest in things you usually enjoy;
- losing appetite or eating too much;
- finding it difficult to think or speak clearly;
- aches and pains with no cause;
- difficulty sleeping or sleeping too much, but still feeling tired all the time.
Worried about someone
Worried about someone?
We can all recognise when someone is having difficulties coping. If someone tells you that they are thinking of suicide or harming themselves, take them seriously.
Hearing this can make you feel overwhelmed especially if your friend is upset and angry.
- If you’re worried that someone may be thinking about suicide or self-harming, talk to them. Ask them about how they’re feeling and offer to help. You could say: “I’ve noticed you don’t seem yourself. Do you want to talk?”
- Do not promise to keep serious concerns secret. If someone may harm themselves, harm someone else, is under 18, or is at risk of harm, get help from a trusted adult, student support service, GP, Lifeline. In an emergency situation phone 999 and do not leave the person alone.
- You are not expected to manage this on your own. Your role is to listen, take concerns seriously, and help the person reach support.
Do not
- Dismiss what they say;
- Tell them to cheer up;
- Blame them;
- Promise secrecy;
- Try to fix everything yourself.
Remember
- It’s important to look after your own mental health while supporting others,
- Don’t take on more than you feel comfortable with, and
- Talk to someone about your concerns.
Talking and listening and getting help
Talking and listening and getting help
Talking to someone can be a great way of putting your thoughts in order and getting problems off your chest. Talking can help you understand what’s going on in your head. Find someone you can talk
to.
This might be a friend, a family member or your GP, or you may prefer to contact a confidential helpline like;
Relate NI 028 9032 3454 or Samaritans on 116 123 (both 24/7).
Student support services are also available, see the useful contacts section. Listening to your friends’ worries and stresses is part of being a friend but know your limitations. Don’t take on more than you can handle.
Talking through problems with friends might be enough, but sometimes professional support such as counselling may be needed.
Tips
- Talking about problems can be the first step to sorting them out;
- People talk when they are ready;
- Don’t interrupt – let them have their say;
- Show you are listening in a way that feels comfortable for both of you, such as giving them time, nodding, sitting beside them, or looking at them if that feels okay;
- Advice can be useful, but listening is often best;
- Be prepared to help your friend access other forms of help;
- Listen without judging.
Lifeline
Calls to the Lifeline crisis helpline are free and answered by qualified counsellors experienced in dealing with suicide, selfharm, abuse, trauma, depression and many other issues. Crisis counsellors are available 24 hours a day, 7 days a week 0808 808 8000
Deaf people and those with hearing difficulties or speech impairment can contact Lifeline using:
- Textphone on 18001 0808 808 8000;
- the Relay UK app;
- the SignVideo app (for British and Irish
Sign Language users).
Web: www.lifelinehelpline.info
Be kind to yourself
Be kind to yourself
- We’re all different
It’s normal to learn, grow and adapt at your own pace. Try not to compare yourself to others, focusing on your own journey and achievements.
- Know yourself
What’s good for one person isn’t always good for another. Don’t give up until you find what’s best for you and ask for help and advice when you need it.
- Make a plan
Write down all the things you’re struggling with, such as money, an issue with your health, relationships, or exam stress. Organise your time and make a plan of when you can do things and who could support you.
This will help you feel more in control and identify who can help.
- Check yourself
How do you feel? If you feel you can’t cope on your own, get help.
This booklet lists lots of sources of help.
