By Jenny Rabin

One in four of us at UWE will experience some form of mental health difficulty during their time here. Anxiety affects so many people and can be difficult to cope with at a place like university. Frenchay campus can be a daunting place, but three years of being a student here has taught me certain ways of coping. University becomes a lot more difficult when the place itself doesn’t feel very nurturing, and finding ways to deal with day to day anxiety and stress will ultimately help you have a better university experience. These tips are some of the more practical approaches I’ve found useful for dealing specifically with general and social anxiety as a student, and I hope they might be useful for you too.

Most importantly – be kind to yourself

Anxiety has a way of making you feel like you aren’t good enough. Don’t let it pick away at your self-esteem, you are doing the best you can so make sure to not beat yourself up about struggling. Knowing you will have good and bad days but not scolding yourself about it is important. Can’t face that crowded lecture hall today? That’s okay, go and do something that will relax you and try doing some reading or a different task instead. Can’t face going to the pub later? Apologise and cancel, and then eat pizza in bed instead.

Be realistic

It is easy to compare yourself to that one student on your course that can multi task a presentation, a deadline, an exam, their sport commitments, and then go out drinking 4 times a week. As a student living with anxiety, we have to accept that we can’t be like that. Trying to keep up with everyone else who isn’t struggling like you are is difficult and unfair. Instead, make sure you recognise the effort you are putting in and that even ten minutes of work is better than nothing!

Practical tips

If crowded places aren’t your thing, Frenchay probably isn’t your thing either. However, there are a few ways you can learn to cope:

• As much as I don’t want to advertise this hidden gem, the Octagon (The Community Hub) is a great, quiet place to work. The staff in there are lovely, and the place is usually not busy. You can even make your lunch and a cup of tea for a donation.

• Avoid the library at busy times, or if you can arrive before midday or after about 3. A great way to make sure you don’t panic about not having anywhere to work is by booking a computer. MyPC booking lets you book any of the computers on the third floor.

• Again, if possible, avoid busy buses and trains by not travelling at rush hours. This will help you feel less anxious about sitting down or being late due to traffic.

• If you struggle attending lectures, workshops and seminars, MAKE SURE you ask for help from disability services. They are able to help with services such as mentoring and note takers, who can all aid your studies if you are struggling to concentrate or attend.

• In lectures, sitting near the door and telling yourself you ARE allowed to leave if you can’t cope, is OKAY. Don’t beat yourself up if you are really having an awful time staying in your seat. Pushing yourself to concentrate on the whole lecture if you are having a good day is positive, but if you are having a really bad time – don’t force yourself. Your health comes first.

• If exams are awful scary places, let disability services know. I struggled doing my exams in large groups in the ECC, and disability services helped me to find adjustments I could make to help me sit my exams more easily.

• If you are nervous about doing something for the first time (going to a new place for example), take someone with you. You’ll feel better and more confident with a friend, and then when you have to go there the next time, it won’t be as nerve raking!

Panic Attacks 

Know what sets you off. This will help you realise what you need to work on. If you are panicking, start talking to yourself. Out loud if you are alone, or in your head if you aren’t. Tell yourself that you aren’t in any danger. You’ll be okay, you are just really worried at the moment. Tell yourself that you know this will end soon, you will stop panicking and you will be able to leave or change the situation soon. If you are able to leave a situation, do it. Go find a place that is calming and quiet and listen to your favourite music. If you can’t leave. Put your music on, or call a friend. Take your mind off it. If what makes you panic is something that you must frequently experience, know that it will get better. Frequent exposure will help you understand that the situation is okay and that you will get through it, just like you have got through every other panic attack. If you need help on breathing or more official guidance on panic attacks, reach out to UWE Wellbeing or seek guidance from a professional.

Try to establish a healthy routine

Try to cut down on drinking and smoking, which will only make you feel more anxious. Going to sleep at a regular time will help you feel less exhausted. Eating healthily and drinking less caffeine will help you feel less sluggish.

Recognise that overcoming anxiety is a long process

Remember that in order to feel better, you’ll probably feel worse sometimes. You might have one great week where you feel confident and independent, and the next week you might not leave the house and panic at everything. Recovering from any mental illness is a long, often slow, process. Learning how to cope and have more good days than bad days is a big victory.

Ask for help

Asking for help isn’t a bad thing, it doesn’t mean you’re weak; in fact it shows how strong you are to recognise you need some support. The Wellbeing centre at UWE is a fantastic resource. They are there to help you. Seeing someone who can understand and help with what you are going through is so important. Never struggle alone. Let your close friends know how you are feeling, or ask a lecturer you trust for some support.

You are awesome

Just because your friend could give a lecture to two thousand people, hand four essays in on the same day and then try out for Olympic swimming, it doesn’t mean that you don’t have equally amazing skills. Anxiety isn’t the greatest place to live in your mind, but it has shaped you in a way that other people will never experience. You know how to navigate difficult situations, look after yourself and understand the miracle of achieving small goals. You have a level of perception that other more extroverted people don’t have. You’re probably a better listener, and can understand other people in a way that others can’t. Even though you are struggling and may not feel like it, you are doing brilliantly. Well done.

Helpful links:

The Students' Union Advice Centre:

          Frenchay - Union 1, U Block  Monday-Thursday: 10:00 - 16:00

          Glenside and Bower Ashton  - contact us directly or via The Students' Union campus office.

Email: advice@uwe.ac.uk

Phone: 0117 32 82676

Where to find other support:

The Students' Union Mental Health Campaign, UWE Wellbeing , Community Hub and the Samaritans, who run a brilliant email service for help. You can email their advisors about anything, and they will try to help. 

Police, ambulance and fire service (emergency) - 999

NHS medical help / advice (24 hours) - 111

Police non-emergency (24 hours) - 101

Samaritans (24 hours) - 08457 909090

SANE line mental health helpline (18:00 - 23:00) - 0845 7678000

TESS self-injury support line for women (19:00 to 21:00 Sunday - Friday) - text 07800 472908