Facing Fears: Taking on Mental Health as a Postgraduate

So, you�ve started your PhD without any issues with your mental health. But what happens if, like me, your mental health starts to suffer during your PhD? I�m going to offer some points of advice based on my own experiences of dealing with anxiety and depression during my PhD.

-Will

1. find your �person�
As a PhD student, I�m surrounded by academics, research associates and other PhD students who all know what it is like to have done (or be doing) a PhD. Among these people is my �person� � someone who I could trust with anything, and who I could tell anything to.

In short, there is no way I could have made it through my mental health problems without my person. I�m extremely fortunate to have him as a mentor, friend, brother. He always listens to me, gives out hugs, and is generally brilliant at getting me back on track when I have a wobble. Find your person and tell them what�s happening.

2. talk
When my mental health problems were starting to affect my work, I knew that I needed to tell my supervisor what was going on. I worked myself up and worried about the conversation I was going to have for days. I was stressed about being stressed, but I knew I needed to have the talk.

Talking is easy but trying to articulate what you�re feeling can be really difficult � it was for me! It was difficult � I won�t deny it � but I felt so much better knowing that what I was thinking and feeling was no longer confined to my own head. My supervisor was wonderfully supportive and sympathetic, and the conversation was everything I hoped it would be. It was also the first step to getting the support I needed. They want to see you do well and be happy in what you�re doing.

3. get to know what works for you
Everyone has their own way of dealing with their mental health. Maybe it�s mindfulness, exercise, meditation, counselling, socialising and recreation � there are loads of things that work for different people to help them relax, de-stress, and improve their moods.

After trying loads of things to help my mental health, my go-to thing now is to find a caf� somewhere (anywhere) and read a book by one of my favourite authors. I also find that going for a run after work helps too. The important thing is to find what works for you � this might take some time, but, just like with a PhD, it is important not to give up.

4. know that you aren�t on your own
I�m not sure what percentage of the Earth�s population are currently studying at a postgraduate level, but everyone has led different lives, and had different experiences. However different we might feel though, know that you are not on your own. You aren�t the first person whose mental health has been affected during a PhD (there are loads of papers on it too) and in all likelihood you aren�t the only person to have gone through the things that have happened to you.

I thought for a long time that I was on my own with how I was feeling. It was only when a friend (and fellow PhD student) told me about what was happening to them that I realised � I wasn�t. When I looked into this a bit more, I found that there were loads of students like me whose mental health issues had first cropped up during their PhD. I wasn�t alone, and neither are you.

5. take time away
If you feel like you need to get away from your studies to deal with your mental health, that is absolutely fine. Your university should have a way that you can take �leave of absence� where you can take extended time away without affecting the time on your PhD. Use this if you think it might be helpful for you!

It�s also important to take guilt-free time for yourself every day: take holidays, have lunch away from your desk, have 15 minutes in the afternoon for a cup of tea and to read a book, leave early one day. Just make sure you look after yourself!

to finish�
�Help will always be given at Hogwarts to those who ask for it� said Professor Dumbledore. I am pleased to say that this phrase extends to us Muggles too. Help and support are always there in a variety of forms, but it can only be given if people know that it is required.

Identifying a problem is the easy part, doing something about it is the hard part. It usually all starts with a conversation.



I'm Will and I'm a final year PhD student. I've been dealing with anxiety since I was 14, and depression since I was 23. I found that writing and talking about my own experiences of mental health as a postgraduate student were hugely helpful to my recovery (and stress levels). I'm now working on improving student wellbeing at all levels and raising awareness of mental health.

Tips for Chinese Students coming to UK

This blog is written by a Chinese student who would like to share their experience with other Chinese students about coming to the UK to study.

-Ethan

In recent years, the number of Chinese students coming to the UK for Masters study has increased dramatically. I, as a Chinese student have been studying at the University of Edinburgh for 4 years, want to share my experiences with the incoming Chinese students regarding keeping your mental health in good condition while studying in the UK.

A year abroad is an experience that seems to end as quickly as it started. But for this whole year, you will be away from your family and friends, which may be tough. Therefore, it is important that you understand the social situation and living atmosphere while you are choosing the university, so you can come to the UK physically and mentally prepared.

Here are some tips which might be useful for keeping your mental health in good condition while studying in the UK:

1. Choose accommodation wisely

The first thing to think about before you come to the UK is to find an appropriate accommodation for yourself. Most universities in the UK provide accommodation for the first year Masters students and as far as I am concerned, it is the best choice for most of the students, especially for the Chinese students who are studying abroad for the first time.

If you do plan to rent a flat outside of the university, make sure you go through the process from credible authority. It is always recommended to live with one or two flatmates as you can help each other out in your life abroad.

2. Understand the living skill

The education system in UK universities are quite different from the Chinese ones. In the UK, you need to learn the skill of studying as well as taking care of yourself in your daily life. So, it is important that you learn some basic living skills before you come to study here, such as cooking.
A good study and living habit will also help you keep your mental health in good condition.


3. Find a good balance for your study life

It is always important to work hard during your time here, but it is also important to keep yourself away from feeling too much pressure from your studying. Although it is very normal to get stressed over exams or deadlines, it's not good to let the study pressure take over your life. Your mental health is much more important than getting a good grade. Therefore, you need to focus on getting yourself well, happy, and in the right emotional state to continue working while studying abroad.


4. Always look for help

It can be very easy to get stressed due to work or study while you�re abroad, and as a result you may feel very lonely. It is always better if you can to try and talk to someone else, such as your friends or family members when you are feeling in bad mood.
You can even visit the mental health website or call the night line for a bit of support too. You are definitely not alone, and I am sure there are so many people that are very willing to help you out.



Hi, I'm Ethan. I'm currently a PhD student study engineering in University of Edinburgh and wanted to share some my own experience and give some tips to Chinese student who are coming to study in UK regarding how to keep mental health in good condition when they study abroad.

Stigmas of Autism

Ben shares his experience of the stigma surrounding Autism and suggests ways he thinks this can be prevented. 

- Ben

So, the way society is at times, sadly creates a stigma on mental health and disabilities. So many people are afraid to be open about them, whether that be depression, anxiety, autism, Asperger�s, or bipolar disorder, just to name a few. Why is this the case though? Is this an okay thing to happen? Just 2 questions which need to be answered.

Sadly, when I was first diagnosed with Autism, someone who I thought was a friend, called me numerous things, such as �Retard�, �Mental� and �Freak�. Those comments are NOT OKAY! They are simply disgusting and ignorant and it�s fair to say, I no longer have contact with that person.

The issue is, that I am not the only one who has gone through times such as those. Society allows people to think like that because of the lack of education around mental health difficulties and illnesses. Admittedly, mental health programmes looking at conditions similar to those mentioned above, are becoming more prominent. However, is a TV programme really enough to educate and inform people? Probably not.

In my opinion, topics such as these need to be taught in secondary education. By informing children about mental health, these stigmas which are constant with every generation could be reduced. If children understood the issues, when they go into adulthood they would have a better understanding of what they entail. I personally believe that as a result of this, society would become stronger, more knowledgeable and ultimately, more respectful.

Why do these stigmas exist?

These stigmas exist due to a lack of awareness, lack of education and ultimately, old fashioned views. People need to look into those 3 reasons and see how things can change. Admittedly everyone is entitled to an opinion, but there is having an opinion and being a horrible person.

Is it okay to happen? 

In short, NO! People need to change and support those who are struggling because you never know when you will need that support yourself.

Admittedly this post is rather opinionated and passionate, but I�m a passionate person and truly believe in working hard to reduce mental health difficulties and illnesses being seen as a taboo subject.

Once again, Thank you for reading.

Until next time,

Ben

I am an aspiring Primary School Teacher based in Shropshire, England. I was diagnosed with Autism in 2014 at 19 years of age and since then my journey to being a teacher started. I am a huge sports fan and a firm believer in exercise helping mental health and improving self esteem. I am passionate about everyone recognising their own individual talents.

The Importance of Self-Care as a Student Nurse

Jess shares her experience of being a second year student nurse while juggling self-care and trying to find a healthy work-life balance.

- Jess

As a student nurse you're taught from day one about the importance of compassion, care and empathy towards patients, and reminded to look after yourself as well. However, in reality fitting self-care into a busy routine can be very difficult.

As a mature student I already had a well-established job, my own home and a long-term relationship under my belt. I'd established my foundations but felt that it was time for me to do my nurse training. When I started my course however, I became increasingly anxious; I felt uncomfortable and self-conscious and was thinking too far ahead into the future.

I'm an inward thinker but my thoughts started to keep me awake at night. The constant overthinking began to have a negative impact on myself, so I decided that because my nursing means so much to me, that I couldn't let my anxiety take control and I started seeing a counsellor.

Initially I kept things to myself, I'd never been great at talking about my feelings and because I've always managed to appear composed, I felt like I could continue in that way. I'd stay composed when I needed to and then try and deal with the fallout in private, alone.

I felt like I was living two separate lives. I had the professional, hardworking side that was exceeding my own and other�s expectations. Then this other side of me that behind closed doors, had never cried so much, worried as excessively, or felt as deeply unhappy.

Counselling helped me gradually with being able to gain some control back. It took a long time as progress was slow but eventually it became less intense. However, I couldn't see that as the anxiety lessened because I'd subtly gone into overdrive. Alongside clinical placements and studying, I was working part time, and my relationship reached its conclusion; I had no time to see friends or take time out and I wasn't looking after myself. The worst part is that I didn't care either.

My appetite disappeared, I couldn't muster the brainpower to make simple decisions like what to eat. I was managing on very little sleep and eventually I was running on empty, and unsurprisingly my mood plummeted. I heard people saying I looked unwell, but I didn't listen, not until it became more frequent and I decided that whilst counselling was helping, I needed to see my GP and admit that I'd become depressed.

I didn't want to start medication, but I needed to. Thankfully I had a positive experience with my GP. He listened attentively, empathised with me and acknowledged that I was genuinely at a low point and struggling.

Slowly I started to open up to people around me, don't get me wrong I didn't start shouting it from the rooftops but I did talk to people I trust, and admitting I was struggling started to lift some of the shame and guilt I felt.

Looking back, it's as though I had to learn the hard way to recognise the importance of taking care of my own mental and physical health. I can't effectively care for others if I'm not taking the time to be compassionate towards myself.

I know there'll be times when I struggle in the future, but I've gained invaluable coping skills from counselling. I have a stable base with medication and know now that it's ok for me to say when I'm struggling and that it doesn't mean I won't become a good nurse. If anything it allows me to be more empathetic towards those that I will look after throughout my career.

My name is Jess and I'm currently studying Adult Nursing at the University of Bradford. I wanted to share my experience because it's difficult to admit you're struggling with your mental health when your chosen profession focuses so much on looking after others, making self-care very difficult at times. Hopefully this will help other nursing students to look after themselves throughout their training

Unfortunately

- Michael Rigby

Many of us know the word, �unfortunately�. It�s a word that tends to mean rejection. For example, when applying for that job, we wait days/weeks for a reply from the company we think we would like to work for and the unaccountable amount of times majority of applicants who will or have received the word �unfortunately� can have a major impact on someone�s own belief within themselves.

Meaning, when receiving that rejection email/letter can sometimes make you feel like you�re not good enough. I can say that it had an effect on myself, I�ve applied for that opportunity which I feel would be a perfect fit for me. However, I wasn�t picked. Yes, I became very depressed etc.. because I wasn�t given the opportunity. For a while, I wondered what I had to be doing so I could be picked next time.

Despite, all of that. I�ve realised that I shouldn�t wait for those people to pick me. We have the time to work on ourselves and improve our abilities which would make those companies want to pick us. 

The word, �unfortunately�. It�s not a meaning of failure. It means we all have the chance to make ourselves stronger and smarter. I�ve experienced rejection, I did get depressed about it but it�s made me stronger. I now know what I actually want to pursue in life because of those set-backs. 

Therefore, never let yourself get depressed about not being chosen. Use the opportunity to build something for yourself. Whatever, it may be. Doesn�t matter who you are, we have the chance in our hands already. Take that risk.

That opportunity that, �unfortunately� you weren�t accepted for could actually be a blessing in disguise. 

Keep going and never give up.

Hi, I'm Michael Rigby and I study Sports Business and Broadcasting at UCFB Wembley. I have experienced mental illness, including depression and social anxiety since the age of 14.

What I wish I�d known starting University

Emily shares what she wish she had known starting university. 

- Emily Maybanks

Starting University is a big step in life. It can be easy to forget that even getting into University in the first place is a real achievement in itself. I am at the end of my Undergraduate degree at University and looking back to when I was preparing to head off to University as an anxious Fresher way back in 2013, there is so much that I wish I�d known then that I�ve learnt over the past 5 years.

To briefly introduce myself, I�m Emily. I�ve been studying Modern Languages, Translation and Interpreting at Swansea University (we have a beach opposite campus � it�s lovely in this part of the world) and it�s taken me 5 years to finish my course. My 4-year degree programme included a year abroad, and then an extra year out. From this, one of the most valuable things I�ve learnt is that everyone�s experiences of University is unique to them and that it�s definitely not a good idea to compare your journey to someone else�s. There�s that quote that goes �don�t compare your chapter 1 to someone else�s chapter 14. Follow your own path; write your own life story and never give up on yourself.� As cheesy as it sounds, it is true. There�s a lot of pressure to make University �the best years of your life� � it doesn�t have to be the best time of your life, and honestly, it won�t be the best time all of time. There will be moments of amazing highs and there will be moments when you wonder why you even started University. I can genuinely say that while I was disappointed and upset to have taken an additional year to finish my course, it�s also turned out to be a real positive in the sense that I�ve spent my final year getting involved with as much as I can alongside my studies because it is important to make the most of your time at University, both in lectures and outside of lectures!

What I definitely wish that I had known when I started University is just how vital a skill time management is. What threw me a lot was going from a very rigid routine throughout my A Levels in Sixth Form where I�d get up early each day, get the bus, spend hours in school, come home, do my homework, have dinner, relax, and go to bed, to being on my own at University and having lectures at random times throughout the day. I suddenly had to learn to manage my time in a different way to what I�d been used to. I think that once you manage the art of time management, it definitely becomes a lot easier � get into a routine as quickly and as smoothly as you can.

Another thing that I wish I�d known is that it is perfectly okay to not enjoy nights out in town and clubbing as well as the drinking culture that it is often viewed as �typical� at University. I was worried ahead of starting University because I was 19 and I had never stepped foot in a club (they are my idea of a nightmare) and I had also never been drunk. I was worried that I�d be judged right from the beginning. However, I�ve been lucky that I�ve met people along my University journey who have never held this against me. There�s always something to do at University that doesn�t involve drinking or going out. One of my most memorable moments in my first year was a game of �hide and seek� at my friends� flat. In my later years at University, it�s been nice to meet people who are more than happy to spend an evening watching films, walking on the beach or playing games.

There�s a lot to get involved in at University right from the very beginning of your first year. Go to the Fresher�s Fair and join at least one society that interests you. Joining a society or a sports club is a fantastic way to get involved with student life. My closest friends at University have come from joining the Hogwarts society in my first year. They put on lots of fun events such as a Yule Ball at the end of the first semester, a trip to the Studio Tours and several quiz and film nights. In my final year, I�ve been a part of my students� newspaper and the wider Student Media community. If your University has any media opportunities, be it a students� newspaper, or a radio station, I would recommend getting involved as it�s another way to meet new people but also to learn new skills and gain a unique, worthwhile experience. One of my regrets from University is not getting involved with the students� newspaper at Swansea earlier on during my degree.

Finally, you learn a lot about yourself at University. Looking back to the beginning of my first year, I had no idea that I�m more resilient than I think I am, for example. University has certainly helped to shape me into who I am now. Everything that I�ve been through over the past 5 years (positive and negative) has developed me. I am proud to say that I am leaving University a more confident, more open and much more willing individual.

Some final words of advice about starting University and the adventure that lies ahead:

• Look after yourself; take time to focus on you and only you, doing what you enjoy,
• Say �yes� to as many exciting opportunities as you can, but also know when to say �no� too,
• People will come and go during your Uni years, just as they come and go in life itself. The right people will stick around; 
• Cook yourself a really nice meal every once in a while;
• Remember that it is YOUR journey and YOUR life � do what makes YOU happy. 

Check out Student Mind's resources on transitioning from school to university.

My name is Emily (Em). I am currently in my final year at Swansea University. I wanted to blog because I have experienced depression and anxiety as well as other health issues, and I support friends who have also experienced mental health difficulties. I am a passionate writer and writing has been important in my mental health experiences - both in helping me to cope with my mental health, as well as sharing my story in order to help others.

Volunteering and Mental Health

Emily celebrates volunteering week by sharing how taking part can be beneficial to our mental and emotional health and wellbeing. 

- Emily

Each year, Volunteers� Week is celebrated nationally from the 1st until the 7th of June. It aims to recognise and to celebrate those who give their time freely to a cause that they are passionate about. Volunteering as a university student can come in many forms � charity shop work, blogging, working with young children or older people in the wider community, social media volunteering� the list is endless. Volunteering isn�t a one-way street and there are lots of benefits for the volunteer. Aside from being a real opportunity to use existing skills, as well as to develop new skills, volunteering is a brilliant chance to boost your CV and gain work experience whilst at university. However, volunteering is also extremely beneficial to our mental and emotional health and wellbeing.

Here are some reasons as to why and how this is:

• Volunteering helps to reduce depression � it is a way to increase social interaction. Depression can be a lonely and isolating experience, but volunteering is a way to counteract this and to build a support system.
• It also reduces stress levels � there is no doubt that university is extremely stressful at times. Volunteering gives you a real sense of meaning and appreciation, which thus helps you to feel calmer.
• Volunteering helps to keep things in perspective � volunteering to help people who are less fortunate than yourself can give you a different outlook on life and help you to view your own life with a more positive mind set.
• It makes the world a happier place in which to live � acts of kindness undertaken through volunteering have a real potential to make the world a much happier and nicer place. It encourages others to do good deeds, which therefore leads to a more positive community.
• Doing more for others means that you are doing more for yourself � this might sound a little complicated, but it isn�t. By volunteering, giving your time and doing good things for other people, you�re also doing something for yourself too. Volunteering helps you to build up a �kindness bank� so to speak of special memories that can be reflected on positively in the future. 

Being a volunteer myself, I can assure others that these are true benefits of volunteering, and that this list is certainly not exhaustive of the many more benefits that volunteering can have on mental health. I really enjoy volunteering � it makes me feel as though I am doing something worthwhile and positive for things that I strongly believe in and am passionate about.

I would definitely recommend that students get involved with volunteering during their time at university.

�The greatest gift you can give someone is your time because when you give your time, you are giving a portion of your life that you will never get back.� 

My name is Emily (Em). I am currently in my final year studying Modern Languages, Translation & Interpreting at Swansea University, where I'm also the Creative Writing Section Editor and Deputy Editor for The Waterfront - Swansea's student newspaper. I wanted to write for Student Minds because I have experienced depression and anxiety as well as other health issues, and I support friends who have also experienced mental health difficulties. I am also a passionate writer and writing has been important in my mental health experiences - both in helping me to cope with my mental health, as well as sharing my story in order to help others.