Homesick Blues…

Now that you’ve crossed over to university life!

How are you coping with all the excitement of change?

Moving away from home for the first time is bound to stir up the emotions. If you’re feeling homesick remember you’re definitely not the only one! Here are some tips from Vicky Ainsworth, Resident Life Assistant, to combat those homesick blues

TOP TIPS TO COMBAT THOSE HOMESICK BLUES! It’s OK to miss home, its OK to miss your friends and family, its OK to miss your dog your rabbit your fish. AND it’s definitely OK to talk about it.

BE HEALTHY: looking after yourself is so important! Although living off crisps, chocolate, lager and frozen pizza may seem like ‘the student way’ it will make most things including homesickness seem and feel so much worse. Eat some veggies, drink some water, do some exercise and get some fresh air. Although this may not cure everything we guarantee it will make things seem a little better and a little easier to deal with.

KEEP IT REAL: manage your expectation of what uni-life actually is. We have all seen the films and heard the stories but uni-life isn’t one huge wild party. Don’t let social media cloud your judgement on other people’s experience of uni either. Some days will be amazing, some days will be dull and boring, and some days will be really hard. Everyone is going through the same experiences but they are only posting about the amazing days. There is also the element of what I believe the kids are calling FOMO.

NOT NECESSARILY ‘OUT OUT’ BUT OUT: don’t isolate yourself in your room. Your new uni room is an amazing little safe haven but don’t rely on it too much, it can make your homesickness worse. Get out (and we don’t just mean the pub) get to know the local area, join a club, explore, maybe a part time job, volunteer at a local organisation of interest or go create some adventure.

TALK ABOUT IT: talk to your new housemates, talk to your Resident Life Assistant (RLA), talk to your lecturers, talk to the Mental Health & Wellbeing Team, talk to the Students Union. People are there and happy to help you feel more positive. Having a positive outlook will help you to make the most out of uni and your new home and also help to make new friends to enjoy it with.

KEEPING IN TOUCH…but not too much. This is a fine balance. Obviously stay in touch with your friends and family (they are missing you too remember) but too much contact can actually make homesickness worse. Plan a trip home to give yourself something to look forward to (and catch up on your washing) but don’t do it too early in the term. Going back too soon could get in the way of the process of getting know and settling in your new environment.

SUPPORT: The LiveWell blog provides lots of tips and hacks to help you feel better. And this is the link to Health and Wellbeing Services at UoC. And here is some information about emotional support.

Homesickness

Exciting times ahead (Photo by Pixabay on Pexels.com)

For many, coming to University is an exciting time, moving away from home, making new friends, starting a new adventure. However, for some, coming to University can be daunting, leaving behind friends, family, and all the support networks that have got you this far in life.

Being in a new environment, can be stressful. It can lead to anxiety brought on by leaving behind people and places you know and love. All this can lead to homesickness. It can potentially affect any student, whether you have moved just a few miles down the road, or if you have moved from the other side of the planet.

What is homesickness?

There are generally two peak points in the academic year when homesickness strikes. At the start of the academic year (late September and through October), and just after the Christmas break (in January and and early February). It normally affects 1st year students (or one year students such as PGCE students), but can affect 2nd and 3rd year students too. For those who do feel homesick, it is usually short-term, lasting a few weeks at most.

What ever you do, don’t hide your feelings! (Photo by Pixabay on Pexels.com)

Homesickness manifests in different ways. For some the following thoughts, feelings, and behaviours might be noticeable:

  • Sleep becomes disturbed, or you struggle to get to sleep
  • Feeling sad, anxious, or nervous, without a clear reason
  • Feeling lonely or isolated
  • Sometimes overeating or sometimes struggling with appetite
  • Poor concentration (not great when you are in lectures)
  • Headaches (which can be a secondary cause from the stress and poor sleep)

Remember, it is very normal to feel or experience some of the above issues, and it isn’t something to be embarrassed about. Around 65% of students will experiencing some level of homesickness.

How to overcome homesickness

The best way to combat homesickness is to get involved in university life as much as possible. The worse thing you can do it to lock yourself in your room and hope the problems will go away. With that in mind, try and get out as much as you can. If you want to study, go to the library; if you want a coffee, have a drink at one of the campus’s refectories. Sitting in your room all day or all evening lets your negative thoughts get the better of you.

Try and make new friends by joining clubs and societies. Look at the University of Cumbria’s Student Union group pages to see if there are any that you like the look of. If not, give a thought to setting one up. Look out for activities throughout Freshers Week to see what you can get involved in. Of course, there is nothing wrong with keeping in contact with your old friends and family back home, but it’s good to socialise in person, which easier to achieve on campus.

Reduce isolation, and improve socialisation to combat homesickness. (Photo by kat wilcox on Pexels.com)

Don’t be disheartened if you are not rapidly falling in love with your course or campus, it can take time to adjust to these new experiences. Depending on the course you are studying, you could be here for 2, 3 or 4 years, don’t let a few days or weeks put a stop to your hopes and dreams. If symptoms of homesickness persist, consider speaking to your personal tutor, or speak to Student Support Services, such as the Mental Health and Wellbeing Team. They could help identify specifics about why and how you are having the thoughts and feelings that you are experiencing, and help you overcome them.

Be Active – 1 of your “5 Ways to Wellbeing”

As mentioned in a previous post, there are 5 ways to wellbeing that you can adopt into your daily or weekly life, that will help you maintain, or improve your physical and mental wellbeing. One of the 5 ways, is to Be Active. Now this doesn’t mean you have to run a marathon, or be pumping 50kg of iron. It can be gentle exercise such as going for a brisk walk, or trying out yoga. Not only is exercise good for your physical health, but it can also help to maintain positive mental health.

The University of Cumbria has a number of initiatives to help you get more active or to stay active. One such initiative is UoC Active, which has been developed in response to a government strategy called an “Active Nation”. At the University there are two main sports centres, one at the Fusehill St campus, and one at the Lancaster campus. There is a small centre at the Ambleside campus. They offer a range of sports, exercise classes, and other leisure activities. Lancaster and Fusehill St campuses have a selection of classes, that at the time of this blog posting, includes, Yoga, Boot Camp, Step n Tone, Zumba, Box Fit, and Latino Dance (not all classes are available on both campuses, check the website for details). If you join the Lancaster campus sports centre, you automatically get to use the facilities at the Salt Ayre Leisure Centre owned by Lancaster City Council, and it has a swimming pool.

On campus, there are several security coded bike shelters to keep your bicycle safer, and are available to staff and students, who use their own bicycle or one of the hired bicycles. Reception also keep spare locks and a pump in case you need to borrow one. If you are bringing your own bicycle from home to University, we strongly recommend that you take out bicycle insurance, and get your bicycle security tagged (most local police stations can help out with this), just in case someone tries to nick your beloved bicycle.

Ashton Memorial in Williamson’s Park, Lancaster

If cycling or gym membership isn’t your thing, there are other ways to increase your activity, these include walking with friends in the many local parks that are close to campus, if you are in London there are some very big parks to visit such as Hyde or Greenwich Park, Lancaster Campus has the Williamson’s Park, Ambleside has Rothay Park, and both the Carlisle campuses are close to Rickerby Park. Visit your local tourist information centre for more information on local walks and leisure activities. If you are at one of the the North-West campuses, then you won’t be too far from the seaside, and a walk along the beach can be a very enjoyable day out. Even if you are in London, then a day trip to Brighton Beach can be achievable.

Roanhead in the Furness Peninisula. Long sandy beaches, sand dunes, and amazing views.

If you enjoy walking, and like dogs, you could volunteer at your local animal shelter. Animal shelters are often in need of volunteer dog walkers to help exercise dogs whilst they are waiting for their forever home. Use a search engine on the internet to find animal shelters near you, and give them a call.

Procrastination !!

Part 1

procrastination

Procrastination is a delay in doing an intended and important task, despite being aware of the negative consequences of not getting it done.

We all procrastinate. Mostly we think of this tendency as an annoyance and just live with it. At other times it can become a hindrance to success, and can cause considerable distress, especially if it becomes chronic.

Remember, you are not alone, and there are things you can do to help yourself. This is the first in a series of blogs on the topic.

The good people at BBC Radio 4 have produced an excellent episode of ‘All in the Mind’ which looks at this issue and makes some interesting points: https://www.bbc.co.uk/sounds/play/m0005t4x

Here are some of the key things I thought were useful:

Don’t rely on negative emotions to to motivate you: feelings like fear, shame, guilt can sometimes provide a kick. We’ve all heard ourselves say something like ‘Oh I work well under pressure’. However, we are not at our most productive when we are in a negative emotional state. Cognitive functioning: our ability to think, focus, reason, remember things is diminished when there is anxiety, or we feel low. Even if this strategy works, there are emotional costs, it doesn’t feel good, is stressful and impacts on wellbeing.

It is better to engage with positive emotions. Here are some ways of doing that.

Make it fun: One way to engage motivation is to find a way for the task to become more enjoyable. Is it possible to make some element of the task more fun? To find something positive in the process of the task itself?

Engage your identity: using language like “I am a runner”, I am a learner, a teacher, nurse, geographer, conservationist…

Remind yourself of the bigger picture: why is this important? how does it fit with what’s important to me?

Be kind to yourself: The worst thing you can do is be hard on yourself. Have you noticed that beating yourself up doesn’t really work. Rather than getting the job done, it just makes you feel worse. Better to have compassion and forgiveness for yourself when procrastinating. Ask yourself what would you say to a friend or loved one who was struggling to get going with something. Would you berate them, wag your finger at them? Or would you say something kind, supportive, tell them it’s OK to struggle sometimes, and is there anything you can do to help?

The myth of a different future you: We say things like “next week I’ll be less tired… have more energy… be more focused… clearer headed… I’ll be a better person… the writer’s block will be gone”. As if next week you’ll become this cape wearing superhero. The reality is: I won’t, I’ll still be little old me, pretty much as I am now, with pretty much the same resources and limitations, and this is what I’ve got to work with.

So I will take one small step that fits with the resources I have I’ve got right now, and do something (however small) right now. I can do just one part of the task that I can manage right now, and see how I get on.

I recently came across this quote (from Zig Ziglar) which sums up this last point:
You don’t have to be great to start, but you do have to start to be great.

My story with mental health whilst studying at university.

Below is the first of our guest bloggers. It’s been written by a recent graduate of the University of Cumbria. It is an honest account of dealing with a range of mental and physical wellbeing issues. Due to the honesty of suicidal thoughts and psychosis, it might be a difficult read for some people. It might be a blog to bookmark and come back to at a later date when you feel more robust.

“Studying at university is a challenge, but doing this whilst battling mental health issues can really take its toll. I’ve struggled with my mental health since I was young but during uni I really did struggle at times. At university I experienced anxieties, insomnia, depression, suicidal thoughts and psychosis. Now this wasn’t anything new for me, but at uni I definitely had moments which weren’t good. But onto those later on.

So first year… I really enjoyed it to put it simply. I had moved around a lot prior to going to uni so I was used to meeting different people which I guess made settling in easier for me. Something I was personally worried about was staying in the same place every night which I had not done for some time prior to university. During the first few weeks I was really fortunate to make friends on my course and on others. With the University of Cumbria being such a small uni I got to know people in all years very quickly. I studied Sports Science in my first year. Some modules I enjoyed, others not so much. Revision was usually met with going over a PowerPoint and then watching an episode of The Simpsons or watching Leicester win the Premier League. Not the best revision techniques anyway. I managed to pass my modules but decided to switch onto the Sports Coaching and Development course as my skill set suited that course more. At the end of first year I landed a job with Camp America at a camp in Illinois near Chicago as a Tennis Coach and Camp Counsellor. It was a great experience but when I got back my insomnia was awful. A combination of jet lag and a sudden bout of just feeling low rolled into one. In lectures I could not concentrate at all. My mind was always somewhere else. I had to resit my psychology exam in January of my second year which I scraped through at the skin of my teeth (0.2%). This anticipation phase building up to the resit I really did struggle with, especially with uni on the line for it. The rest of second year and going into third year was a good phase for me throughout university. Grades were improving and I was just in a much better place. I think the relief of passing that resit was almost overwhelming. Over the summer at the end of second year I started writing my dissertation so I was super organised and ahead of everyone for the beginning of my final year. I wanted to keep the momentum going as towards the end of second year were the best grades I had got to date.

Photo by Nguyen Nguyen on Pexels.com

My final year of uni began and I was nervous but certainly motivated to do as well as I could. November came and this was when things were to take a turn for the worse. I noticed I was starting to have a sore stomach. Now I just thought this was stress/tiredness as my sleeping was pretty poor even by my standards.

Fast forward to January/February and this was when the vomiting with blood started. In the build up to this I had been drinking quite a lot on just not making sensible decisions. I remember one night saying to one of my mates ‘I’m sorry but I’d rather be getting high than either watching myself or my family die’. Anything to distance what I was feeling would be great at this point. I’d be getting inebriated to numb it all, all those nights I started thinking of suicide. Being physically and mentally unwell really exhausted me. Once vomiting with blood began, this was when I remember genuinely thinking ‘Something is wrong here’.

I went the Doctors the next day and they weren’t too sure what it was. So I had a lot of blood tests but again, no definitive diagnosis. After about 6 weeks of being sick most days, I eventually ended up in A&E on multiple occasions. Obviously with being sick this much my housemates knew about it, and my closest friends as well. Everyone else I was just hiding away so people didn’t see what state I was in. On an A&E visit, I had been in a lecture that morning and left halfway through as the pain I was in was just horrid. Within an hour I was being sick again and having a panic attack. I shouted my housemate and said I needed to go to hospital. He rang my mate for me and he came along with my other housemate. All 3 of them were amazing during this period! After having some bloods taken they again didn’t know what was up with me and deemed me not unwell enough to stay in hospital so I was discharged. They gave me some codeine pills to help with the pain. Little did I know at this point these pills were about to change my life for the next 4 months or so. I went into the doctors for an emergency appointment after hospital and then the Doctor thought he knew what was wrong with me. He said about something called ‘Gilberts Syndrome’. I had no idea what this was and when I heard the word Syndrome I panicked immediately. He reassured me very quickly though. This is an illness basically when your Bilirubin levels in your blood are very high which affects your liver. I had this since I was born as well, it’s just something that became more visible during this period. Now I had been abusing alcohol and cigarettes, so I told the doctor this and he wanted me to have an ultrasound on my liver. I had this a few weeks after and the results were that half of it was absolutely knackered, unsurprisingly really.

I started taking the codeine as they just really helped the physical and mental pain I was in during this time. Before I knew it they helped with sleep, removed nightmares or at least made them not as vivid. I had been used to having loads of nightmares which burnt within me like a forest fire. I started taking multiple pills a day just for the sake of it. Before I knew it I was getting high again off them and not really feeling with it with almost anything. I’d never had a good relationship with sleep but these pills improved that. However my aunt passed away in April, I went back to Stoke for the funeral and came off the pills so I would be all there mentally for the time I was seeing family again as they had no idea what was really going on apart from mentioning I had been having a sore stomach to a couple of them. I really struggled with this visit, to a point when I was in my brother’s bedroom and actually counted out how much codeine I had and whether it was worth ending it all. Now I have had suicidal thoughts since I was 16 but only thought about planning it once before which was when I was 17. But this time felt different. Really raw and heavy. I felt like depression was in control and I was just along for the ride trying to hang on whilst getting absolutely battered. I don’t know what made me not take them, maybe graduation in a few months? I don’t really remember to be honest. Anyway, I survived these days and went back to uni feeling quite scared. I could tell people on my course who saw me knew I was in a bad way, they looked and treated me differently. But I just played it off as they didn’t even know why I went back to Stoke. I was having suicidal thoughts every hour of every day for months which is exhausting on its own, on top of being physically unwell this made things unbearable. For my dissertation poster presentation I actually took them again so I was high during this as I was in ridiculous pain during the morning. I had got a reputation for falling asleep during conversations with people due to these pills, they were a nightmare but amazing at the same time. The pills almost became like my dark twisted fantasy. Giving them up was difficult though because they really did rid me of the blues, they opiated the hazy head I had. I’d find myself thinking ‘I’d love for you to stay. But that’s simply insane’ in reference to the codeine. †

Photo by Pixabay on Pexels.com

At this time was when I envied almost all things. Anytime I saw an animal, I envied it. Seeing a bird singing at that time almost brought me to tears, because it seemed happy and I felt like pure darkness. Anything from a horse, to a dog, I felt jealous. In the end I started therapy and have since been put on anti-depressants (Sertraline) and I am now in a much better place.

When I look back on uni despite all this, it was the best decision of my life. The people I met and were there for me. The lecturers were so supportive with me. Educationally and personally as well. I looked at them as mentors. The memories made I will treasure and look back on really fondly. I still keep in contact with the closest friends I made at university. The degree helped me get a job where I work now as a Graduate Intern for a company called ‘Hello Future’. I was not academic and despite being ill I achieved a 2:1. I went up two grade boundaries in 12 months which now I can’t believe still. But when I wasn’t being sick I was studying. That summer between 2nd and 3rd year was crucial to me getting a degree and I would encourage any student in this period to get ahead of their final year. It makes such a difference!

So I wanted to write a paragraph on coping strategies, interventions and everything in regards to this theme. What worked for me? What helped me get through things on a day to day basis? Setting a structure and sticking to it was really important. Making sure I get out of bed, shower, and brush my teeth and stay hydrated/eat properly. Sleep was always very alien to me so this was a time of day I struggled with. Listening to calm music always helped just calm me down. From this, when I was physically able to, running and walking helped so much. Every day I would run several miles, easily too. Now I had a perception that pills and alcohol improved things but they really didn’t. It bottled it up, didn’t deal with how I was really feeling and resulted in things being worse. I have had counselling twice. Once which didn’t last long enough and another which took place over about 8-10 weeks. The issue with this occasion was that at this stage I was out of my bout of depression, so it didn’t really work as affectively as it possible could have. Both times I have had therapy I really got on with the therapist. They are trained individuals and you can have really positive conversations with these people. Everything is kept private which I really utilised. Having someone to talk to really helped me, whether it was talking about mental health or just talking in general.

Final message – The key advice I would have to anyone struggling is to talk. Now I know this is cliché but it really does work. Take a few deep breaths, and enjoy life. Remove yourself from situations that have a negative impact on you. Take it a day at a time and don’t worry about what’s ahead. You have to live life in the now otherwise you won’t live at all. Obviously you need to plan some things, but don’t get caught up in it.

Remember to talk, whether its mental health related or just spending time with friends or family. It is good to have some alone time no doubt, but when you’re struggling, being by yourself can cause risks. I still struggle every day, but I have started to build my tool box of coping strategies. There’s a long way to go, but I can see the light at the end of the tunnel, and you can too if you look hard enough.

Remember to laugh, lots of laughter is great, the type of laughing when your stomach hurts, happy tears rolling down your eyes. Laughter is a sign of happiness, and happiness is amazing. It’s so amazing it doesn’t even have to be yours. Seeing people you love and care for being happy and laughing can genuinely make you feel better. Surround yourself around those who make you feel happiness and it’ll help you make it through a day at a time. Love yourself like someone you love.”

Remember if you are struggling with your mental health whilst studying at the University of Cumbria, you can always refer yourself to the Mental Health and Wellbeing Team. Click on this link to find out more. Or for alternative places of support, look at our main menu for “Urgent Support“.

Being a student, and eating well

Diet is an often an overlooked health issue for students, but one that is very important. For many students, moving away from home to campus, can have a detrimental impact on their nutrition. Below I will talk through what to avoid, and what to try to stick with in terms of making sure you eat well, and maintain a healthier lifestyle.

Doing it wrong

For some students during Freshers’ the appeal of 2 for 1 offers on kebabs, pizzas, and other takeaways can be very appealing. For others, it may be the first time they have had to cook a meal from scratch; so a ready meal, or Super Noodles may be very convenient. However, takeaways and microwave meals are not generally the best for long-term health. That’s not to say, that the occasional microwave meal will be a problem, but they do tend to have less nutritional content, with little in the range of vitamins and minerals, and low in fibre, and tend to be higher in salt, sugars, and fats. It’s all about getting the balance right.

Poor nutrition can have a detrimental impact on your mood, your ability to concentrate, becoming overweight and obesity (or underweight), impact on your sleep, and in worse case scenarios can lead to noncommunicable diseases, such as diabetes, heart attacks, and cancers.

In their paper, Tanton et al, (2015) reported that the average student in the UK eats around 3 portions of fruit and veg per day, when the World Health Organisation recommends a minimum of 5 portions. They also commented on the high incidence of eating convenient meals (fast food, takeaways, etc.) that students have across the globe and the impact this has on their mind and body. You can read their full paper here.

A good diet, is one that includes high fibre, plenty of fresh fruit and vegetables, good hydration (but avoiding too much alcohol, or avoid it altogether), starchy carbohydrates (such as breads, potatoes, and cereals – and where possible go for wholegrain), and moderate amounts of protein (such as fish, lean meat, or nuts/lentils), and limiting the amount of sugars and fats. A balanced diet is the recommended type of diet.

Getting it right

Being a student, usually means money will be tight, so some top tips for making your money go further include, buying fruit and veg when in season (buying asparagus from South America in winter, will cost a lot more than locally grown asparagus in April and May for example, plus the taste will be affected as the natural sugars turn starchy). Local markets usually will sell fruit and veg cheaper than supermarkets, but if you don’t have a market near you, opt for cheaper supermarkets.

Breakfast

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Breakfast is often the first thing that gets neglected. Having a late night with your mates, means having a snooze in the morning, and then rushing to get to lectures or placement on time, but then often leads to snacking on crisps and chocolate to keep you going throughout the morning until lunch. But a good breakfast will keep you going. Wholegrain toast with a nut butter (such as peanut or cashew nut) with a small glass of fresh fruit juice (such as orange, apple or grapefruit) is healthy and relatively quick to prepare, and eat. If you have a little more time, then porridge made with low fat milk (dairy or vegetarian) is a very healthy choice. If you want to be prepared, then a Bircher style muesli is quick to put together, and can be left overnight in the fridge ready for the morning, and can be eaten on the go if you do wake up a little later than expected. I’ll post my Bircher recipe another time, but search online for recipes as they are super easy to make, and very good for you.

Lunch

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Lunches tend to be cheaper if you make them at home and bring them to campus. There are now microwaves dotted around campus if you want to reheat some stew, curry, etc. that you may have made at home. Alternatively, you can bring in healthy pasta or cous-cous salads, or a sandwich. If you live close to, or on campus, a quick and easy lunch is crushed avocado on wholegrain toast, with a poached egg (poaching an egg is a lot simpler than many people realise). If you decide to eat in one of the University’s eateries, then consider going for the healthier options. A baked potato with baked beans or chilli is pretty healthy, and will probably keep you going until dinner in the evening. Or pasta, noodle or rice dish with plenty of vegetables will also be a good option.

Dinner

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Sometimes the idea of cooking an evening meal after a day of lectures or placement, can seem like a laborious job. Most students live with others; be it their family, or other students. Why not take it in turns to cook for each other, or cook together and divvy up the tasks. Try not to eat too late, as this will impact on your sleep. Where possible, cook something that can also be frozen and reheated at a later date; so make double, eat one portion and freeze the other. Pasta and simple sauces are relatively easy to learn, and often some of the quickest meals to cook. Think about healthier alternatives to chips, such as oven baked potato wedges, and instead of salt, think of other seasoning such as herbs. Curries, stews, and tangines are pretty good, as most require some time to prepare (e.g. chopping up the veg and protein), but can more often than not, be left to cook, whilst you do some revision or essay writing.

Drinks

Keeping a good level of hydration is important. Most adults will require around 1.5 to 2.0 litres of non-alcoholic drinks per day. Water is best, but sugar free drinks are also good. Be mindful of drinking fresh fruit juices, they are good (with vitamins and minerals), but they are high in natural sugars. Dehydration leads to headaches and poor concentration, which is never good when you need to concentrate in your lectures. Also be mindful of drinks high in caffeine such as coffee, tea, some soft drinks and some energy drinks, as this can have an adverse affect on your sleep. Drinking alcohol in moderation should also be advised. Avoiding alcohol altogether is great, but if you do like to drink beer/cider/wine/spirits etc., then try to stick within the health recommendations to reduce the risk of alcohol related illnesses.

Reference: Jina Tanton, Lorna J. Dodd, Lorayne Woodfield, and Mzwandile Mabhala, “Eating Behaviours of British University Students: A Cluster Analysis on a Neglected Issue,” Advances in Preventive Medicine, vol. 2015, Article ID 639239, 8 pages, 2015. https://doi.org/10.1155/2015/639239.

Screen-time and Your Eyes

Smartphones are now ubiquitous, and can be a very useful tool for learning and communication. There are however a number of potential issues from a wellbeing perspective, these (and how to minimise problems) will be considered in a few separate blogs. Here I want to focus on eye health.

LED/LCD/AMOLED screens are everywhere, (TV, desktop, laptop, tablet computers, smartphones, and gaming devices). We know that there are potential problems with overuse of these screens. Spending too much time staring at a screen can lead to eye discomfort, eyes feeling tired or strained, dry itchy eyes, difficulty focusing and headaches.

These screens also produce blue light which is associated with additional issues. And with phones, the closer proximity and length of time looking at them adds to the potential problems. There is emerging evidence of damage to retinal cells and increased risk of macular degeneration. It seems that these risks can be significantly increased by looking at your screen in the dark. Many people report using their screen device in bed at night. Of course there are multiple things to consider with this pattern of use, for now just from an eye health perspective, this might of particular concern.

Here are some things you can do to reduce eye problems.

  • Pause now and again and look into the distance or stare out of the window
  • Blink your eyes now and again
  • Stretch your head and neck
  • You should also take frequent short breaks away from the screen.
  • Make sure you’re working in well-lit conditions but without light reflecting off the computer screen.
  • Completely avoid using screens in the dark
  • Use blue light reduction settings if available (but this doesn’t solve all the problems so don’t rely on this as your only measure)
  • Reduce overall screen time

Sources

http://www.nhs.uk/live-well/healthy-body/eye-safety-at-home-and-work/#

http://www.ncbi.nlm.nih.gov/pubmed/21600300?report=abstract

http://www.preventblindness.org/sites/default/files/national/documents/fact_sheets/FS104_BlueLight_1.pdf

http://www.nature.com/articles/srep11325

http://www.theguardian.com/technology/2016/jun/23/smartphone-users-temporarily-blinded-looking-screen-in-bed

utnews.utoledo.edu/index.php/08_08_2018/ut-chemists-discover-how-blue-light-speeds-blindness

How to get better sleep

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One of the main reasons students refer themselves to the University of Cumbria’s Mental Health and Wellbeing Team, is because they are struggling with sleep. It might be because they struggle to get to sleep, or they sleep too much, or they have disturbed sleep. Sustained sleep deprivation has a detrimental impact on your mental and physical health. But even short periods of poor sleep can have a negative impact on your mood, and your academic performance.

In their paper, Steven P. Gilbert & Cameron C. Weaver ((2010) Sleep Quality and Academic Performance in University Students: A Wake-Up Call for College Psychologists, Journal of College Student Psychotherapy, 24:4, 295-306, DOI: 10.1080/87568225.2010.509245), discuss some of the issues that students in particular face, when it comes to poor sleep. They note that one of the first daily routines to change when students first arrive on campus, is their sleep. Sleep-cycle (the going to bed at the same time, and waking up at the same time each day) is usually the first thing that changes. If the change becomes permanent, then problems can start to arise. Missing the occasional night (e.g. going to a party, or a club night), can make us a little tired the next day, but chronic sleep problems have a significant impact.

Top tips for better sleep

Having a bedtime routine can really help. One of the best ways to train your body to sleep well is to go to bed, and wake up, more or less the same time every night, even on weekends and days off. It can be a challenge if you are a student on placement, working shifts, but where possible, sleep the same amount of hours each night. If possible, aim to start your bedtime routine at least 30 minutes before getting into bed. Have a warm bath and relax (baths are not just for cleaning your body, but can be a way to relax). Some people find 15 minutes relaxation techniques useful, such as mindfulness, breathing exercises or a few relaxing stretches can aid the process of falling asleep. Help your brain to switch off. You can’t expect your brain to go from being stimulated by computer games, films, revision, checking social media, etc. one minute, to being totally switched off the next minute.

Try to avoid consumption of food and drink too close to bed, but particularly avoid consuming caffeine, (such as coffee, tea, cola, chocolate, “energy drinks”), nicotine, (cigarettes or vaping) at least 4 hours before bed. These substances act as stimulants and interfere with the ability to fall asleep. Falling asleep on an empty stomach can be distracting, so make sure you have had a light snack close to bedtime, but don’t eat your full evening meal too late, as digesting lots of food, can also negatively impact on your sleep. It is best to avoid taking naps during the day, to make sure that you are tired at bedtime. If you can’t make it through the day without a nap, make sure it is for less than an hour and before 3pm.

Regular exercise also helps; burning up surplus energy, will help you feel tired (as well as all the physical and emotional benefits associated with exercise). It doesn’t have to be excessive or strenuous, but don’t do it immediately before bed, a few hours before is ideal. If you don’t consider yourself sporty, think about alternative exercise, such as a walk in the park, some yoga, etc.

It may seem obvious, but only go to bed when you feel sleepy, rather than spending too much time laying in bed staring at your eyelids! Whatever you do, don’t decide to prop yourself up and watch TV, or start using other electronic devices such as a smartphone, tablet, or laptop. That will only simulate your mind, and the bright light will trick your mind into thinking it is day time. It will also teach your mind that your bed is used for other activities other than sleep. If you use your smartphone as an alarm clock, turn on the night time settings that most smartphones come with, that way you won’t be disturbed by a text message coming through, or a social media notification. Bed should only be used for sleep, or if you are recovering from illness, or for a little romance!!!! Let your body and brain develop this association. If you do climb into bed, and get an idea for an assignment that you are working on, quickly jump out of bed, and make a note for the morning, before getting back into bed. That all said, there are some useful apps for helping and aiding with sleep; these include sleep trackers (but these tend to work better when you have a smart watch), or meditation/mindfulness apps.

If you do find yourself struggling, even when you have put all the above tips into practice, then do try and avoid clock watching. Frequently checking the clock during the night can wake you up (especially if you turn on the light to read the time) and reinforces negative thoughts such as “Oh no, look how late it is, I’ll never get to sleep” or “I’ve only slept for 5 hours.” If you haven’t been able to get to sleep after about 20 minutes or more, get up and do something calming or boring until you feel sleepy, then return to bed and try again. Sit quietly on the couch with the lights off (bright light will tell your brain that it is time to wake up), or read something boring like the phone book. Avoid doing anything that is too stimulating or interesting, as this will wake you up even more.

If you have any tips on improving sleep, please share below.

5 Ways to Wellbeing

Keeping well, or improving your wellbeing can sometimes be a challenge, but there is a simple, yet effective framework that you can follow. It is known as the 5 Ways to Wellbeing.

Back in 2008 the UK government commissioned research into Mental Capital and Wellbeing. The findings from the research can be found here, where you can also find the executive summary. From the research, guidance was created, that has become known as the 5 Ways to Wellbeing. The 5 Ways are below:

  • Connect – connect with the people around you. It could be family, friends, colleagues, peers, neighbours. It can take place at your place of study, workplace, or local neighbourhood. Increasing your connectivity (in real, not necessarily through social media) has been shown to improve your mental health. Isolation is a significant risk factor for developing poor mental wellbeing. Get in touch with the Student Union here, as they have lots of societies, sports teams, clubs, and volunteering opportunities that can help you connect with others like you.
  • Be active – Even simple forms of exercise has been shown to improve mental health. A walk in the local park, going for a bicycle ride, doing some gardening can make you feel better about yourself. The University of Cumbria’s campuses are all close to local parks, go out and get to know them if you are studying there. Or if you have access to transport, then the campuses are all close to National Parks, or Areas of Outstanding Natural Beauty that you could go and explore. The University also has Green Minds, a project to encourage staff and students to do some basic gardening, which is great for being active, but also for connecting with others. If you are reading this blog, and not a staff or student member of the University of Cumbria, may be see what is going on at your work or place of study.
  • Take notice – gardening is another great way to do this (see the Green Minds comment above). But why not go to a museum, art gallery, theatre, or cinema.
  • Keep learning – of course, if you are a student, then hopefully you will be learning all the time, but also try something new or rediscover an old interest. We often don’t make time to learn something new, but it can really something that you can do in your own time. As a student at the University of Cumbria, you will have access to LinkedIn Learning, and there are lots of online courses to choose from.
  • Give – do something nice for someone else, a friend, partner, or a stranger. I often encourage students to consider volunteering at the local animal shelter, helps with all 5 ways to wellbeing, taking a dog for a walk can be a new skill, it can increase activity, and help take notice.

Introducing the 5 Ways to Wellbeing in your life, and be beneficial to you. We’ll be posting more on this in the future. Give it a try and see what a difference it can make.

The Journey Begins

Thanks for joining us as we blog about all things relating to student wellbeing. We will be posting about mental health and wellbeing in the main. Importantly, we will also be blogging about diet, mood/emotions, sleep, fitness, exercise, socialising/isolation, alcohol, meditation, drugs, mindfulness, smoking… the list goes on.

Most of the posts will come from the Mental Health and Wellbeing team here at the University of Cumbria, but we will have guest contributors including students, academics, other members of Student Support Services, etc.

We hope that students will find this blog informative, and useful in helping to maintain or improve their wellbeing. If you have suggestions for topics to blog about, please do let us know.

Many thanks for reading!