Look after yourself

Practical steps

Stress and anxiety can be managed or reduced by making some minor positive lifestyle changes. It's easier than you think to train yourself to cope with stress and reduce levels of anxiety.

Exercise

Exercising at least once a week is a great way to reduce stress. It helps your body produce endorphins, which make you feel good. Regular walks of 30 minutes can help reduce stress levels, but it's even more effective to do higher intensity forms of exercise. Even if you don't feel like it at the time, you will feel the benefit afterwards. Joining a sports club or using the University's extensive sports facilities can improve your mood through social contact and physical exertion.

Eat a varied and healthy diet

Eating fresh ingredients, including fruits and vegetables, is important for your overall health and wellbeing. The NHS recommends eating at least five portions of fruit or vegetables per day to lower the risk of health problems. When you're busy and tired, it can be tempting to just grab a pizza or ready meal, but cooking from scratch is a healthier and therapeutic option.

Try meditation

The simple act of sitting quietly for ten minutes a day can significantly decrease your stress levels. Good breathing techniques can put you in a more relaxed state as they send oxygen surging through your bloodstream, helping you to calm down and reduce stress. If you've never tried meditation before, why not download these free meditation MP3 files for relaxation, meditation and mindfulness.

Take regular breaks

Short breaks between working can help you switch off. But longer breaks are important too. How about taking the weekend off to relax? Make time for fun and for yourself, even if this means having to schedule time away from your work. You'll come back to your work feeling fresh and you’ll be more productive as a result.

Get the right amount of sleep and sign off social media

Try to get a good amount of sleep. The NHS recommends between seven and eight hours for adults. It's easy to spend a lot of time on social media sites and answering emails, texts and phone calls. Sociability is fun but too much of it, and too much screen time, can lead to more stress and can make it harder to relax and sleep.

Stop smoking

Some people say they smoke to relax, but research suggests that nicotine inhibits the action of serotonin, a neurotransmitter thought to contribute to feelings of wellbeing and happiness. The NHS Quit Smoking Service has over 40 clinics across Leeds and can help you quit smoking for good.

Listen to music

Listening to music can help calm you down and put you in a better frame of mind. If you're feeling stressed, putting on some calming music while you work could really help.

Talk about it

Sometimes talking about how you are feeling to your friends and family can really help. Talking helps create a sense of order to those jumbled thoughts. Choose someone you trust and chat about how you're feeling. If you can't see them face to face, drop them an email or give them a call.

Mental wellbeing 

To keep in good mental health, health experts recommend that you regularly:

• talk to your family and friends

• eat a healthy balanced diet

• exercise

• do something you enjoy

• avoid too much alcohol

It is normal to feel down or under pressure at times, but if these feelings don’t go away quickly, or if you find it hard to cope with the normal stresses of life, it is important to seek help.

If you feel depressed, stressed, anxious or lonely for whatever reason, you can seek confidential help by:

• visiting Leeds Student Medical Practice or your doctor

• talking to the Student Counselling and Wellbeing team or attending one of their workshops

If you have a pre-existing mental health condition, please read our information on mental health difficulties to find out about the support available to you.

Sexual health and relationships

For information on sexual health, contraception and support related to sexual relationships, visit the Help & Support Team in Leeds University Union or the Leeds Sexual Health or Family Planning Association websites.

Alcohol

For some students, drinking with friends is a very important part of their social life and some may drink more than is good for them. However, many students just have a few drinks and some choose not to drink alcohol at all. You certainly won’t be alone if you ask for a non-alcoholic drink, whether you are at a bar or at someone’s home. All social venues offer a wide range of non-alcoholic drinks, so don’t be embarrassed to order one. There are also many venues and events where alcohol is not served.

It is illegal to for anyone under the age of 18 to buy alcohol. For more information about the health implications of drinking and laws relating to drinking alcohol, visit the Drink Aware website and the government-run websites Talk to Frank and THINK!

Professor Tom Ward, Deputy Vice Chancellor, comments: "The University of Leeds and Leeds University Union are working together to ensure the good health and wellbeing of our students. As part of this we are participating in the NUS alcohol impact project and are committed to achieving the criteria for accreditation under this scheme.”

Smoking

It is illegal to smoke in virtually all enclosed public places, workplaces and on public transport. If you break the law, you can be fined or even prosecuted.

You cannot smoke in any University buildings or at entrances to University buildings, including doorways and covered walkways.

Leeds Student Medical Practice or your local doctor can give you support if you want to stop smoking.

Drugs

All controlled drugs, such as cannabis, ecstasy/MDMA and cocaine, are illegal.

If you are caught with controlled drugs in your possession, you can be criminally prosecuted. This could lead to the University taking strict disciplinary action and result in your expulsion from the University.

If you are concerned or have questions about drugs, The National Drugs Helpline offers a 24/7 advice and information via a free and confidential telephone service. The NHS also offers useful information and support.

Where to find help

While there are plenty of things you can do on your own to reduce stress or anxiety, there are several support services available if you wish to speak to someone about your situation.

Harassment and Misconduct Team

The Harassment and Misconduct Team are the University’s specialist, experienced advisors who can support you in talking through your options around reporting as well as considering support available to you, both practically and emotionally. 

Help & Support Team

The LUU Help & Support team offers support with a wide range of issues that might be causing you stress or anxiety. Their trained staff can give you confidential advice on subjects including finances and hardship, mental and sexual health, personal relationships, housing problems, employment, crime and safety, and academic issues.

Personal tutor

If you're experiencing particular personal or academic difficulties, your Personal Tutor can support you and, if necessary, refer you to other specialist sources of advice and support such as Skills@Library, the Help & Support team or Student Counselling and Wellbeing. You can find out who your personal tutor is by logging in to the Leeds for Life website.

Skills@Library

Skills@Library provides academic skills teaching and e-learning support to help you find, use, apply and present the information you need. You can attend a drop-in session to speak to a Learning Advisor who can support your academic study and offer advice to help you find, evaluate and manage information for your essays, dissertations or literature reviews. They can also advise on referencing your work correctly.

Your GP

Speak to your GP if you're feeling stressed or anxious. Patients of Leeds Student Medical Practice can make an appointment by calling 0113 295 4488.

Universities Chaplaincy

The Universities Chaplaincy is made up of a team of chaplains from a number of church backgrounds, some of whom are ordained ministers. They are experienced in listening and offering support, guidance and accompaniment to those of all faiths or no faith.

Residence wardens

All University residences have wardens (members of University teaching or administrative staff) who you can go to during term time for advice and help sorting out any problems. Wardens at all residences hold advisory sessions during term time – appointments are usually not necessary. Most sites also have resident sub-wardens, usually postgraduate or mature students, which means there's someone available 24 hours a day during term time in case of emergencies.

Your school's Undergraduate or Postgraduate office

Your school's aspirations go beyond academic and teaching excellence; they're also concerned for your welfare outside the classroom. Many schools have a dedicated Student Support Officer you can contact for support and guidance.

International Student Office

The International Student Office provides support to ease the transition to life in the UK and help you make the most out of your time in Leeds. This includes help opening UK bank account, getting registered with a doctor and support if you're feeling isolated or suffering from culture shock. They also provide free advice on immigration law if you have any concerns about your visa.

Leeds Nightline

When there's something on your mind, big or small, Leeds Nightline are there to listen and to give you the time and space to talk things through. When you're under pressure, making a decision, facing a crisis, feeling down, or just need to chat about something, you can get support by calling 0113 380 1285 or using instant messaging (available 8pm-8am).