My CMS | Online Mental Health Training

Connect - How

You’re not expected to have all the answers or to know exactly what to say.
Aim to ask open questions to help encourage your friend to open up.

Useful Phrases:

“You’ve seemed a little quieter recently. What things can I do to help?”
“I have noticed that you’ve not been your usual self lately. How are you feeling?”

Realisation

Changes start to feel real and homesickness may become stronger.
For example, when adjusting to (or back into) life on campus, the initial excitement eventually disappears and the realities of the new way of life start to sink in.

Helpful Links

How to Listen

By giving your friend the opportunity to talk, you are showing them that they are not alone.

Try not to act shocked or surprised as this could make your friend feel uncomfortable.
Don’t worry about giving advice, you’re just there to listen and support.
Use reflective language to show your support and keep the conversation flowing.

Useful Phrases:

‘It sounds as if…’
‘It seems that…’
‘What I understand is that…’
‘‘So it’s almost as if…’

Connect - When

Ensure you have enough time to talk to avoid putting time pressures on the conversation.
Avoid starting an impromptu chat at times that are particularly difficult or stressful and so that you have time to prepare.
Aim to have the conversation when it is just the two of you as this will be less intimidating for your friend.

Connect - Where

Choose somewhere calm, quiet and relaxing.
Ensure it is an environment where your friend feels comfortable and safe.
To make it easier, shift the focus by going for a walk or inviting your friend over.

Make Sleep Your Superpower

6 Tips for sweet DREAMS…

D – Drinking | Avoid caffeine after midday & alcohol before bed
R – Routine | Go to bed & wake up at the same times each day (even on weekends!)
E – Environment | Clean, cool, calm bedroom
A – Activity | Be active during the day, ideally in daylight
M – Mode | Filter out blue light on devices using night shift mode. Even better, put the device away!
S – Switch Off | Give yourself time to wind down before bed, especially after eating or exercise.

Beat Social Media in 6 Steps

Six steps to help you skillfully manage your SOCIAL life.

S – Scroll Less – Use social media purposefully, rather than aimlessly!
O – On/Off – Be mindful of how long you spend on social media. Switch off in the hours before sleeping.
C – Comparison – You are unique. Avoid comparing yourself to others online.
I – Interactions – Disconnect to connect. Prioritise real-life interactions whenever possible.
A – Attention – Keep your focus during lectures, seminars and study-time by switching off notifications.
L – Likes – Perform activities that make you happy, not just for the sake of a few ‘likes’.

Disconnect to connect.

Honeymoon

For students, there is a reassuringly normal pattern of the feelings that you will likely experience when change happens.

Big changes bring a mix of excitement and apprehension.
For example, when moving to a new city you may feel excited about the adventures ahead mixed with feelings of homesickness.

Adjustment

Things start to make sense, you adjust to the new way of life and gain the confidence to cope.
For example, feeling more “at home” with your new surroundings, building wider friendships, and settling into routines.

Acceptance

Change is fully accepted, you feel a sense of belonging and connection with your new way of life.
This could be a connection with the city, studies, accommodation, friends, society involvement, hobbies – pretty much anything!

Self-Study Tips

Manage Your Time | Protect regular time chunks each day that you can dedicate towards learning.
Find Your Space | Identify the places and times that you produce your best (uninterrupted!) work.
Aeroplane Mode | Resist the social media temptations by turning off device notifications during your set study periods.
Chunk & Break | Boost productivity in your study time with regular short breaks. This helps improve your focus, creativity & memory.
Set Informal Deadlines | Early and informal deadlines will help you avoid the dreaded last-minute cram!
Remind. Routine. Reward. Repeat | Set reminders, stick to your routine, reward your successes…same again tomorrow

Contact your student union or student services for further support & advice with study skills.

Budgeting Tips

Empower your….pocket!

Map It Out | Accommodation, tuition, household essentials, bills, course materials, socialising, and travel. Calculate your costs & disposable income.
Track-It | Use banking apps to easily monitor where your hard-earned cash is going even save money on the go.
Shop Smart | Student discounts are everywhere! Check out NUS, UNiDAYS, and Student Beans.
Top Up Your Income| Part-time work around your studies can free up some cash and enhance your CV.
Seek Advice | Visit your student services website for financial advice and check out the Money Advice Service.

Where to signpost

University services: You can find details about your student wellbeing services directly through your university website or by contacting your student union.
Visit a GP: Book an appointment with your GP. If you are not registered locally, click here
Access Student Health App: Click here
Access NHS therapies: To find your nearest therapy service, Click here

Advice & Support

University services: You can find details about your student wellbeing services directly through your university website or by contacting your student union.
Visit a GP: Book an appointment with your GP. If you are not registered locally, click here
Access Student Health App: Click here
Access NHS therapies: To find your nearest therapy service, Click here

Helpful Links

What is Crisis?

The causes and experiences of crisis are very personal.
It can feel like reaching breaking point and being overwhelmed or unable able to cope.
A person may be emotionally distressed, and experiencing a loss of control.
In extreme cases, they may be having thoughts of suicide or self-harm

Looking After Yourself

Remember, you can’t help with everything. Whilst maintaining the confidence of your friend, ensure you are getting any support that you may need as it can be tough looking out for others.

If something comes up that you aren’t comfortable talking about, suggest that they talk about this with someone else.
Look after yourself and your own priorities.
Keep up with your usual interests and hobbies.
Make time for your relationships with family and friends.

When to signpost

If you think someone has been struggling with their mental health for a period of time and:

They have not seen a medical professional about their mental health.
They have seen a medical professional about their mental health, they are still struggling and aren’t accessing any treatment.
They are experiencing suicidal thoughts or self-harming.

Later in this section we will remind you of the support options that you can signpost a friend towards.

Concerned? Take Action

University services: YOUR UNIVERSITY SERVICES INPUTTED
Visit a GP: Book an appointment with your GP. If you are not registered locally, click here
Access NHS therapies: Click here to find what therapy services are near you

When not to signpost

When not to signpost:

They are managing their current mental health condition
They are just having a tough day
Their problems are not having a significant impact on their daily life
They are not showing any of the warning signs previously stated

Intentions

Intentions are what the person intends to do having had thoughts on ending their life. Intentions often sounds like:

‘I might as well end it all now’
‘What’s the point of me being here’
‘People would be better off without me’

Coping Strategies

An unhelpful coping strategy is something that may relieve the stress in the short-term, but make it worse in the long-term.

Examples include:

Alcohol consumption
Poor food choices
Sedentary behaviour
Social withdrawal
Excessive use of social media

Preparations

Preparations include:

Writing a suicide note
Stockpiling medicines
Setting a date and method

Protective Factors

Protective factors lessen the risk of an individual carrying out their suicidal thoughts. Protective factors include:

The impact that ending your life will have on your family, friends and / or colleagues.
Faith / religious beliefs

School 2

In the UK, modern culture is negatively influencing our mental health more than past cultures have.

This school of thought suggests that unless these factors are tackled, mental health problems will continue to rise.

Demands & Pressures: There can be excessive demands and pressures placed on individuals that cannot be met, either in the work, social or family lives.
Social media: Time spent on social media is linked with low self-esteem, low confidence and can create feelings of jealousy.
Health Behaviours: Poor health behaviours are becoming increasingly common (physical inactivity, poor diets, lack of sleep, excessive alcohol intake – all of which are associated with mental health problems)

School 1

In the UK, modern culture is negatively influencing our mental health more than past cultures have.

This school of thought suggests that unless these factors are tackled, mental health problems will continue to rise.

Demands & Pressures: There can be excessive demands and pressures placed on individuals that cannot be met, either in the work, social or family lives.
Social media: Time spent on social media is linked with low self-esteem, low confidence and can create feelings of jealousy.
Health Behaviours: Poor health behaviours are becoming increasingly common (physical inactivity, poor diets, lack of sleep, excessive alcohol intake – all of which are associated with mental health problems)

Online mental health training for students.

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