Looking after your mental health at university

While student life brings independence and new experiences, it also asks you to balance study, work and social time. If the juggle feels more like a struggle, discover how to look after your mental health

Why is it important for me to look after my mental health at university?

'Students who prioritise their mental health set themselves up for success, both in their studies and in all aspects of their life,' says Lucy Cox, head of wellbeing support at Royal Holloway, University of London.

The longer answer is that mental health and wellbeing affect every part of our lives. They impact听our ability to engage with the world around us, the way we think and feel, as well as how we behave.

It is particularly important for students to pay attention to their mental wellbeing as they are more vulnerable to mental health struggles. 'Often moving away from the family home can be an anxious time, as it results in a vast change to your support network,' says James Stewart, practice lead in the mental health support team at Loughborough University. 'Taking care of your mental health can help with ensuring academic achievement, while also enjoying a happy and settled university life.'

How common are mental health issues at university?

A 2022 report found that as many as four in five students are impacted by mental health. The Student Mental Health Study 2022, conducted by Cibyl in partnership with Accenture, Clyde & Co, Imperial College London and Universities UK, surveyed over 12,000 students and discovered that 81% had been affected by mental health difficulties.

The study also found:

91% of LGBTQ+ students experienced mental health challenges
27% of students said they don't have any friends at university and identified loneliness as a significant issue
almost half (46%) of students felt their university supported those with mental health challenges, while two-thirds (63%) prioritised mental health provision when choosing a university.

Student Minds, the leading student mental health charity, conducted research in November 2022 in partnership with Alterline. Their findings released in 2023 revealed that:

a third of students have poor mental wellbeing
a quarter have a current, diagnosed mental health issue
30% said their mental health had got worse since starting university
one in four students surveyed said they would not know where to go to get mental health support at university if they needed it.

What causes poor mental wellbeing among students?

Students can struggle with all aspects of emotional and mental health, with the transition to independent living and study often acting as the catalyst.

More students than ever before are disclosing mental illnesses to their universities, and students report higher levels of mental distress than their non-student peers. Triggers include study and work pressures, relationship trouble, homesickness, loneliness and bullying. Money worries and the current cost of living crisis are also a huge contributing factor. In fact, according to the Student Minds research, more than half (59%) of students surveyed said that managing money was the cause of stress 'often' or 'all of the time'.

'We see a lot of students dealing with relationship issues - whether it be loneliness or struggles with family, friends, or romantic partners,' explains Lucy. 'We also see a lot of students who are simply feeling overwhelmed and unsure where to turn.

Typically, we see an increase in students facing mental health challenges as the assessment period looms. This is very normal, and once the student chips away at their workload, their mental health can often quickly improve.'

Find advice on:

What are the most prevalent mental health issues among students?

'The most common diagnosed issues we see are anxiety and/or depression,' adds Lucy. Eating disorders, psychosis, self-harm and suicide are also reported, but less frequently.

This isn't an exhaustive list of mental health conditions and while the internet can be a great source of advice, the Mind website, for example, explains more about the听different types of mental health conditions. We strongly advise that you visit your GP for a professional听diagnosis.

What are the warning signs?

There's lots of help out there, both inside and outside your university, so you should never suffer in silence. The first step to accessing this help is admitting that you're struggling.

But how do you differentiate 'feeling down' from a more serious issue?

'Some of the early warning signs we observe include, starting to avoid academic contact time, isolating yourself socially and academically, poor sleep and appetite,' explains James. 'With an increasing emergence of neurodivergence, we also observe poor time management, social interaction and forming supportive social circles.'

These are the signs to look out for:

Disengaging from university and other activities and commitments听- you may struggle to engage academically with your work, peers and tutors.
Socially withdrawing听- becoming more isolated and not looking after yourself.
Problems with motivation and concentration. 听
Changes in eating and sleeping patterns.
Indulging in addictive behaviours or taking unnecessary risks听- such as using drugs or alcohol.
Physical symptoms such as headaches, digestive issues and physical pain听- there's a strong connection between the mind and body.
Low mood or increased irritability.
Lack of energy.
Constantly feeling tearful, angry or on edge.
Avoiding certain situations.

Bear in mind that no two people behave the same way when they're unwell and while these are all common signs of mental ill health, it isn't a checklist of symptoms. Students with mental health difficulties may experience all, some or none of the above. If you feel low, regardless of your symptoms, reach out and seek professional help.

How do I look after my mental health at university?

There are plenty of things you can do to look after your mental health while studying. Here are some things to try:

Eat as healthily as possible and exercise regularly听- healthy eating doesn't have to be expensive and just 20 to 30 minutes of exercise a day can help.
Make sure you're getting enough sleep听- with impending deadlines and nights out it's unlikely you'll get the recommended eight hours but where possible try to establish a sleeping pattern.
Keep your living space tidy听- it's hard to focus when you're living in a jumble, so de-clutter, tidy away the mess and open windows to let the fresh air in.
Don't take too much on听- you don't have to say yes to every social activity or study group. Make time to relax and do something you enjoy.
Set achievable goals听- mental health struggles can make simple tasks feel overwhelming, so don't overload yourself.
Keep in touch听- you might not always feel like it but maintaining social connections is vital. Don't isolate yourself.
Drink sensibly听- alcohol is a depressant, so keep a check on your consumption levels.
Join a club or society听- spending time with like-minded people doing something you enjoy can be a great mood-booster. It can also provide a sense of community and friendship, which is great if you're feeling lonely or homesick.
Download some apps听- there are lots of apps that can help with your mental health such as Headspace, Calm, Calm Harm, Student Health App, Stress and Anxiety Companion and WorryTree.
Find outlets that work for you听- be it running, baking, crafts, colouring or Lego - whatever takes your mind off things and makes you feel better.
Seek support early听- don't suffer in silence or ignore the situation until you hit crisis point.

What mental health support does my university provide?

If you find that you are struggling, universities provide extensive mental health support and your institution's wellbeing service is an excellent place to start.

Wellbeing teams provide a listening ear and can signpost you to the most appropriate services, such as appointments with dedicated mental health advisers, drop-in counselling or mindfulness sessions and support groups. Some institutions even provide animal therapy sessions.

With increasing demand for services, universities have had to be responsive to ensure support is available for students when they need it. Many universities now have access to 24-hour helplines and online chats where students can speak to someone instantly, at any time of day.

'At Loughborough we have an extensive internal support system, from support inside academic departments, to wider student wellbeing support. This includes a mental health support team, wellbeing advisors, and a specialist neurodiversity team. We also have close links with primary and secondary care services to ensure robust support for our students,' adds James.

'We offer support to students right from the application process, and offer advice around forming supportive friendship groups, engaging in meaningful activity and support with maintaining engagement with academic studies.'

You can also take part in programmes to support your wellbeing, from courses and workshops to better your mental health, to wellbeing activities such as cooking classes or gardening.听

Look for support groups run by your university to enable you to meet like-minded people in a safe space, whether that is a group for those who have experienced a bereavement or those who are LGBTQ+, for example.

'If you have a diagnosis of a mental health condition, then it is also worth speaking with your university's disability service, who can potentially arrange further ongoing support for you. This can make a big difference,' says Lucy.

To find out what support is available at your university, contact student services or look on their website.听听听听听听听

What help is available outside university?

If you need to look for help outside of your institution, try:

Your GP听- if you're worried about your mental health it's听essential听that you visit your GP. They can give you a medical diagnosis and refer you to appropriate services.
The Samaritans听- if you need immediate help, call 116 123, any time of day.
Family and friends听- talking about your struggles can be a huge relief. Don't feel like a burden; your family and friends want to help.
Charities - organisations such as the Mental Health Foundation, Mind,听Papyrus,听Sane听and听Student Minds听provide excellent advice and support.

'No matter what you're going through, there will always be someone to talk to, so you never have to feel alone,' adds Lucy.

Can I take time away from my studies to prioritise my mental health?

'You absolutely can,' says Lucy.听

If your academic, work and student life are taking a real toll on your mental health or exacerbating pre-existing issues, it might be time to put your wellbeing first.

'It is quite common that a student might need to take a break from their studies due to an unexpected change in their mental health,' explains Lucy. 'You can take a step back from your studies and return at a later date, once this has been agreed with your university. This enables you to engage with support, so you can return when you feel able.'

However, each institution and course is different and you'd need to be aware that the rules surrounding study breaks may differ depending on the subject, level and mode of study. You'd also need to consider how a break may affect your tuition fees. As such, instances like this are assessed on a case-by-case basis.

To start the process you need to talk to your personal tutor, academic supervisor or a member of your university's wellbeing team, explaining your current situation. They might offer additional academic support to relieve the pressure, such as extended assignment deadlines, or more informal/relaxed study arrangements.

However, if you require a longer break you have the option of deferring your studies, meaning you'd repeat a term or year when you felt able to return. To put this in place your university would require a letter from your GP or another psychiatric professional outlining why you're unable to continue studying at this time. You'd also need to provide written confirmation of the length of time you require and the reasons why.

How do I help a friend who is struggling?

'Simply being there for your friend as a listening ear, or sitting alongside them can be really helpful. Before giving advice, check if they want it or if they just want the space to talk,' advises Lucy.

Make sure they know what support is available and how they can access it. If you're aware of resources they don't have, then point them in the right direction.

Avoid any judgement. Offer practical acts of kindness, such as offering to make them a drink, helping with their shopping, organising their space or accompanying them to their first appointment.

When supporting a friend, it can be easy to neglect your own wellbeing. While helping others is great, it's important to prioritise your own mental health. Recognise your boundaries and be aware of when to step back and refer your friend to specialist services. 'Remember that you are not responsible for anyone else, you can merely encourage your friend to access support,' adds Lucy.

Find out more

Discover more about university life.
Find out how to beat imposter syndrome.