Further Support and Self Help

Adjusting to university life means navigating new social dynamics, making friends, and fitting in. Peer pressure, feelings of isolation, and the fear of missing out (FOMO) can cause anxiety and loneliness.

Managing it: Focus on building genuine connections, join clubs or communities that interest you, and reach out for support when you feel isolated. It's normal to feel homesick at first, and it’s okay to take time for self-care.

Managing finances, dealing with student loans, paying for tuition, and balancing part-time work can be sources of significant stress for students.

Managing it: Create a budget and strive to live within your means. If you're eligible for funding or scholarships, speak to our money advisors for advice or visit our Funding and Money Management page for more information. You can also consider booking a spot on one of our student life workshops to improve your money management skills.

Living away from home for the first time can lead to feelings of homesickness, loneliness, or uncertainty. The pressure of managing your own time and responsibilities can feel overwhelming.

Managing it: Build a routine, stay in touch with family and friends, and allow yourself time to adjust. Seek out campus resources that can help ease the transition, whether that's counselling or accessing additional support through Student Services.

The pressure of preparing for life after graduation, choosing a career path, and securing employment can lead to anxiety about the future.

Managing it: Take things one step at a time. Focus on what you can control - gaining experience through internships, networking, and building skills. It's okay to not have everything figured out yet. Find more information for support and guidance on our careers and employability and events pages.

University students often face intense academic demands, from exams and deadlines to the expectation of high performance. This can lead to stress, anxiety, and burnout, especially when trying to balance multiple assignments or juggle part-time work.

Managing it: Time management is key. Breaking tasks into smaller, manageable steps can reduce the feeling of being overwhelmed. Remember to give yourself time to rest, and don’t be afraid to ask for help when needed. Be sure to engage with lectures and meetings with your Personal Academic Tutor (PAT). You can also access support for a range of academic challenges through our Library Workshops.

• NHS - Study Tips: Offers practical advice on studying effectively, including tips on how to stay organized and manage time. 
• Student Minds: A UK-based charity supporting students' mental health, with advice for managing academic stress and workload. 
• The Learning Scientists: A website dedicated to providing evidence-based strategies to help students improve their study techniques. 

Depression is a mental health illness characterised by persistent feelings of sadness, hopeless and a loss of interest or pleasure in previously enjoyable activities. Depression can be mild or severe and it has an impact on a person's ideas, emotions, behaviour, and general functioning, affecting daily life, relationships, and work. It may come from a mix of biological, genetic, environmental, and psychological causes.

• NHS - Depression: Provides information about the symptoms of depression, treatment options, and coping strategies.
• Mind - Depression: Offers advice on managing depression and where to get support.
• Every Mind Matters (NHS): A service from the NHS providing personalized tips for improving mental health, including depression management.
• Moodzone (NHS): A range of resources for managing stress, anxiety, and depression.

Sleep hygiene refers to the habits, practices, and environmental factors that contribute to a good night’s sleep. It plays a crucial role in both physical and mental health, as poor sleep habits can lead to stress, anxiety, and other health problems. Just as we need to take care of our bodies with good nutrition and exercise, we also need to care for our sleep to maintain overall well-being.

• NHS - Sleep Problems: Information and tips for improving sleep hygiene and overcoming sleep issues.
• Sleepio: A digital sleep improvement program that uses cognitive behavioural therapy techniques to treat insomnia.
• Calm: Offers sleep stories, relaxation techniques, and meditation for better sleep.
• The Sleep Council: Offers tips on improving sleep hygiene and creating a better sleep environment

Low self-esteem is a when an individual has a poor sense of their own worth, often leading to feelings of inadequacy, self-doubt, and insecurity. It can significantly affect how people perceive themselves, their abilities, and how they interact with others. Low self-esteem is not necessarily about having a lack of confidence in a specific situation, but rather an overall negative perception of oneself that can permeate various aspects of life.

• NHS - Self-Esteem: Offers advice on improving self-esteem and building confidence.
• Mind - Self-Esteem: Tips for improving self-esteem and building a positive self-image.
• Psychology Tools - Low Self-Esteem: A collection of resources for improving self-esteem and confidence.
• Action for Happiness: A movement focused on improving well-being, including resources on boosting self-esteem

Substance use refers to the consumption of substances such as alcohol, drugs (prescription, recreational, or over-the-counter), or other addictive substances. While some level of substance use is common in social settings, particularly in university environments, it becomes concerning when it negatively impacts one's health, relationships, or academic performance.

Substance use can range from occasional social drinking or drug use to a more habitual and problematic pattern that leads to dependency, addiction, or physical and psychological harm.

• Info - The Link - Derby City | Change Grow Live: Can offer apointments here at University, or externally for under 25's.
• Drinkaware: Offers advice on understanding alcohol use, tips for reducing consumption, and tools for tracking drinking habits.
• NHS - Alcohol Support: Information on alcohol use and practical advice for cutting down or quitting.
• Talk to Frank: A government-backed service offering information on drugs and advice on quitting.
• Addaction: Provides support for those affected by substance use, including resources and access to services.

Eating disorders are serious mental health conditions characterised by abnormal eating behaviours, often driven by intense emotions or psychological struggles. These conditions are complex and can manifest in different forms, such as restricting food intake, excessive exercise, binge eating, or purging food. While body image and weight can be factors, eating disorders are often related to a need for control, emotional regulation, and coping with stress or trauma. For many individuals, these behaviours serve as a way to cope with difficult emotions or circumstances, especially when life feels out of control.

You can explore specialised support for eating disorders if you feel it would be helpful.

• First Steps ED | Eating Disorder Support and Recovery Charity: First Steps ED offers downloadable booklets and self-help articles, alongside videos and workshops on topics like body image, anxiety, and nutrition, with tailored tools for students, parents/carers, and adults, as well as a self-referral option to speak directly to a support officer or counsellor.
• Beat Eating Disorders (UK) – Self-Help Hub: Beat Eating Disorders provides self-help guides for anorexia, bulimia, binge eating disorder, and ARFID, along with free recovery workbook PDFs, daily online peer support groups, an inspiring "My Eating Disorder Story" section, and a helpline available 365 days a year via phone, webchat, or email.
• JenUp: JenUp offers free downloadable toolkits, blogs, and webinars to support early intervention and understanding of eating disorders.

Self-harm is the act of intentionally causing harm to one's own body as a way to cope with emotional pain, stress, or overwhelming feelings. It can include cutting, burning, or hitting oneself. While it can provide temporary relief, self-harm does not address the underlying emotional struggles and can lead to more severe physical and mental health issues over time.

• SelfharmUK: UK charity providing support for those who self-harm.
• NHS - Self-Harm: Information on self-harm, coping strategies, and accessing treatment.

Suicidal ideation refers to thoughts or plans about ending one’s own life. These thoughts can range from fleeting considerations to detailed plans. Suicidal ideation often arises from overwhelming emotional pain, feelings of hopelessness, or a perceived lack of solutions to personal struggles.

SAFE HAVEN

• Samaritans: Helpline offering 24/7 emotional support for individuals experiencing suicidal thoughts.
• NHS - Suicidal Thoughts: Advice on coping with suicidal thoughts and seeking help.
• Papyrus - Prevention of Young Suicide: Support for young people experiencing suicidal thoughts.
• Mind - Suicidal Thoughts: Guidance on coping with suicidal thought

Shout is a free, confidential 24/7 text service for anyone in the UK who’s struggling to cope. Trained volunteers are available day and night to listen and support you, and texts won’t appear on your phone bill. Text the word ‘SHOUT’ to 85258

Developed by doctors and experts in self-harm and suicide prevention, the distrACT app offers discreet, fast, and easy access to reliable information and support for those experiencing self-harm or suicidal thoughts.

The National Domestic Violence Helpline provides free and confidential, 24/7 support and advice. T: 0808 2000 247  https://www.nationaldahelpline.org.uk/.

Derbyshire Domestic Abuse Helpline is a 24/7 support line who can put you in touch with other support networks, organise refuge (should you need it), and explain how you can go forward with a criminal prosecution. T: 0800 0198 668 E: derbyshiredahelpline@theelmfoundation.org.uk If you're deaf or hearing impaired, or unable to phone, text the Derbyshire Domestic Abuse Support Line on 07534 617252.

The Women's Aid Domestic Violence Helpline is a free 24-hour national helpline run by Women's Aid and Refuge. T: 0808 2000 247

Visit our Sexual Violence and Misconduct Support page and our Resource bank page for more information.

Cruse Bereavement Support in Derby offers specialised services to help individuals cope with grief. They provide one-to-one support with trained volunteers, in person or over the phone, as well as a fortnightly bereavement group. Available to those aged six and over, Cruse focuses solely on supporting people through the grieving process.  T: 0808 808 1677

Treetops Hospice provides nursing care and emotional support to adults with life-limiting conditions and those who have been bereaved in Derby and Derbyshire. Their services include Hospice at Home care, therapeutic support, and counselling for grieving individuals. All services are free of charge and aim to enhance the quality of life for patients and their families. Phone: 0115 949 1264 Email: info@treetopshospice.org.uk