January is a difficult time of year for many of us, with cold weather, long hours of darkness and the next holiday a long way off. It can be hard to motivate ourselves to meet the challenges the New Year brings, whether it’s preparing for exams, returning to work, or keeping New Year’s resolutions. In addition, invariably there is a need to recover from the financial impact of Christmas, and a period of overindulgence in rich unhealthy foods.
Student Wellbeing aims to offer advice on how to beat the January Blues and to raise awareness of organisations that can help. Please share this information with other staff members and with students. Useful materials and further advice are available in the Student Wellbeing area on Level 1 of the Surrey Building, or via their blog.
Set realistic goals
Setting New Year’s resolutions that we are unable to stick to can leave us feeling negative. Set goals that you know you can achieve. Try making one change at a time and break down bigger goals into smaller, manageable steps. Keep in mind other goals that you have set and achieved in the past. Think about how you did it and, most of all, remember that you did it!
Exercise and sleep
Regular moderate physical activity is an effective way to manage mild to moderate anxiety and depression. This does not have to be formal exercise and can include going for a 30 minute brisk walk several times per week.
Student Wellbeing runs an Exercise Prescription Scheme in conjunction with SHU Active to help students manage low mood and other psychological difficulties (contact Student Wellbeing for more information).
Again, start by taking small steps and see how you get on – you may find a passion for a new sport, or take the plunge and join the gym!
It is also important to establish a regular pattern of sleep – maintaining a consistent getting up time is a simple first step, but there are lots of things you can do to help you get a good night’s sleep.
Eat Well
Omega 3 fatty acids found in oily fish, flaxseed oil, nuts and seeds can help combat low mood as can folate found in cabbage, broccoli and sprouts. Low blood sugar can affect energy and mood, so don’t skip breakfast! Healthy recipes can be found here.
Connect
Avoiding contact with others has an adverse effect on mood. Countless studies have found that face to face contact is essential for our wellbeing. Arrange to see family and friends regularly. Joining a Student Union society is a great way to meet other students. You can meet students from around the world at events organised by our International Experience Team. Follow the SHU GoGlobal blog to find out more.
Acts of kindness
Giving to others, for example through volunteering is a great way of connecting, as well as having a positive input on our wellbeing and helping to structure our time. There are small things that we can do on a daily or weekly basis that will help other people feel good too. You can get involved in a wide range of volunteering opportunities with the Student Union.
Get professional help
If you are worried about persistent low mood, help is available. Speak to your GP or contact the Student Wellbeing Service.
Organisations that can help
The following organisations can help you to achieve some of the above as well as offering advice and support in relation to mental health and wellbeing:
http://www.mentalhealth.org.uk/
http://www.samaritans.org/ or email jo@samaritans.org
http://www.prevent-suicide.org.uk/stay_alive_suicide_prevention_mobile_phone_application.html
https://bigwhitewall.com/university
http://hallamunion.org/volunteering