Supporting Yourself During Distressing World Events🌍
In times of global crises or distressing events, it can be challenging to maintain your mental and emotional well-being. The University of St Andrews offers numerous internal support networks and resources to help students navigate these difficult periods.
University Support Services
- Student Services: The Advice and Support Centre (ASC) provides wellbeing, counselling, and mental health support. You can book an appointment here.
- Chaplaincy: Offers support to students and staff of all faiths or none. The Chaplaincy also organises gatherings and discussions to foster community during challenging times.
- Nightline St Andrews: A student-run, confidential, and anonymous listening and information service available to all students.
- Peer Support: Students can be matched with a peer supporter by emailing [email protected].
- Student Networks & Subcommittees: These include the Wellbeing Subcommittee, BAME Student Network, Disabled Student Network, and Saints LGBT+ to represent and support the diverse student community.
Additional Resources
- A-Z Wellbeing: Offers a wide range of self-help resources and advice.
- Out of Hours or Crisis Support: Detailed information is available here.
- Student-led Groups: Several groups offer support tailored to students’ needs.
Events and Gatherings ☕
The Chaplaincy organises spaces for discussion and mutual support. For example, during the Ukraine crisis, a dedicated group met regularly to share feelings and offer support. Tea, coffee, and cake are often provided in a welcoming environment.
Supporting Yourself During Distressing World Events: External Resources and Practical Strategies 🌱
While internal resources are invaluable, external support and self-care strategies play a significant role in coping with distressing global events.
External Support Services
- Breathing Space (Scotland): Call 0800 83 85 87 (6pm–2am weekdays, 24 hours on weekends).
- Samaritans: Call 116 123 (free) or email [email protected].
- Campaign Against Living Miserably (CALM): Call 0800 58 58 58 or use their webchat service (5pm–midnight).
- The Mix: Support for under-25s.
- Andy’s Man Club: Online support groups for men aged 18+.
Coping with the News 📰
- Limit News Consumption: Take breaks from the news to prevent distress and focus on trusted sources.
- Five Ways to Cope with the Stressful News Cycle
Building Resilience 💪
Resilience is key to navigating distressing times. It helps you adapt to adversity and recover from difficult emotions.
- SilverCloud: Offers a psychoeducational CBT-based programme to build resilience.
- British Red Cross: Provides wellbeing techniques and a resilience toolkit.
- BBC Ideas: Three Tools to Boost Your Resilience
Remember, it’s okay to grieve and cry. Allow yourself to feel your emotions, no matter how difficult they may seem.
Wellbeing and Self-Care 🌸
- Stay Active: Go for a walk near blue or green spaces like parks or the beach.
- Stay Nourished: Eat regular, balanced meals and stay hydrated. The NHS offers guidance here.
- Mindfulness and Reflection: Apps like Headspace, Insight Timer, and UCLA Mindful can help you practise mindfulness. Writing daily reflections can also help you process your emotions and focus on gratitude.
- Five Ways to Wellbeing: Incorporate these evidence-based strategies into your daily routine:
- Give: Share your time, words, or presence with others.
- Connect: Talk and listen to others, building a sense of community.
- Be Active: Find physical activities you enjoy.
- Take Notice: Savour simple joys and moments of happiness.
- Keep Learning: Embrace new experiences and challenges.
Managing Anxiety and Uncertainty 😟
- NHS Self-Help for Managing Anxiety
- SilverCloud’s Space from Anxiety Programme
- Strategies for Coping with Uncertainty: Video and guides available here.
Uncertainty is a natural part of life but can significantly impact mental health. These resources can help you build tolerance for uncertainty and manage anxiety effectively.
Studying During Challenging Times 📚
Maintaining focus on academics during global crises can be daunting. Here are some tips to manage your studies:
- Break Tasks into Smaller Steps: Tackle assignments one step at a time.
- Pomodoro Technique: Study in 20–25 minute intervals with regular breaks.
- Communicate with Your School: Inform your tutors about your circumstances and seek guidance if needed.
By utilising these resources and strategies, you can prioritise your well-being during distressing world events. Remember, it’s okay to seek help and take time for yourself. 💛