Your student mental health toolkit: navigating university life

A mental health toolkit is a personal collection of strategies, resources, and practices you can turn to when stress or challenges pop up. Think of it like a first-aid kit for your mind! This one equips you with the tools to manage your wellbeing, build resilience, and stay balanced, even when things get hectic.

If you’re an international student, you might face extra hurdles: adapting to a new culture, dealing with homesickness, managing your finances, or adjusting to a different academic system. Having a set of accessible, practical tools can make all the difference. The goal isn’t to eliminate stress (that’s impossible!), but to give you the confidence and resources to handle it head-on.
 

We’ve come a long way. If you look back, the topic of mental health has only become widely recognised in the last 20 years or so. This shift is the result of changing cultural norms and a much better understanding of how our minds work. But let's be real: much of the advice we see is reactive (only for when things are already bad). We believe a proactive approach can make a huge difference to your overall wellbeing.  Just like physical health, mental health issues can sneak up on you, but with care and attention, you can manage things like anxiety before it feels overwhelming.

You might be asking yourself, "Okay, but how do I get proactive?". Great question! Here are a few ways to start building that mental muscle:

Connect with people daily

One thing the pandemic taught us is the vital importance of human connection. Anything from a simple text to grabbing a coffee with a friend can seriously lift your spirits. Especially as winter approaches and the weather might make you want to stay in (hello, bed rotting!), try to socialise, even if it’s just for a little while every day. Yes, even you introverts!  

Take inventory of how you feel  

Journaling can work wonders here. Taking a break from the world for just 15 minutes a day to genuinely check in on yourself and how you feel in that moment can help you in the long run. On top of that, try writing down three things you’re grateful for. Pick a time that works best for you, whether that’s while you’re having your morning matcha or right before going to bed. 

Try sound healing (Yes, really!) 

This practice has been used for thousands of years across ancient cultures and has gained popularity recently. There are loads of methods, like using singing bowls, tuning forks, or even just playing a 432 Hz or 528 Hz frequency video on YouTube. Ultimately, they all aim to have a calming effect on your nervous system. They’re believed to promote feelings of grounding and emotional stability and are often used for deep relaxation. Give it a shot while you study or before going to bed.

Exercise regularly (your brain loves it) 

Studies repeatedly show a powerful connection between your mind and your body. Many key nerves, including the vagus nerve (which stretches from the brain down to the colon), affect both aspects of your wellbeing. The short version? The release of endorphins during exercise is a natural mood enhancer and stress reliever. Physical activity helps reduce anxiety and improves cognitive function. What’s good for your body, is also good for your brain.  

Take breaks from social media 

We all struggle with this one, but even a one-week social media detox can play a part in improving your mood and reducing stress, anxiety, depression, and body image concerns. We know FOMO is real, but seriously consider taking breaks, or at least limiting your scrolling to a set time, say,15-30 minutes per day. It can help you feel significantly better. Just give it a go! 

Take care of yourself: consistency is key 

We all struggle with this one, but even a one-week social media detox can play a part in improving your mood and reducing stress, anxiety, depression, and body image concerns. We know FOMO is real, but seriously consider taking breaks, or at least limiting your scrolling to a set time, say,15-30 minutes per day. It can help you feel significantly better. Just give it a go! 

Deadlines and exams are non-negotiable parts of university life, but with preparation and structure, they don’t need to feel overwhelming.  
 
Plan ahead: use a planner, calendar, or digital app to map out key deadlines and exams. Breaking tasks into smaller steps prevents that last-minute panic.  
 
Apps/tools you can use: Trello, Asana, Notion, Google Calendar, or the simple To-Do app on your phone.  
 
Find your best study rhythm: experiment with techniques such as the Pomodoro method (short, focused bursts with breaks in between).  
 
Take breaks mindfully: give your brain time to rest, whether that’s through stretching, walking outside, or a quick meditation.  
 
Use academic support: our university offers academic skills workshops and tutoring in time management, essay planning, and exam techniques. Make the most of these, they’re here to help you succeed!

Don’t just list tasks, rank them. This is the secret to feeling less overwhelmed.  
 
The Eisenhower Matrix  
Organise tasks based on urgency and importance. Divide your tasks into four quadrants: 
 
-Urgent and important: do these tasks first.  
-Important but not urgent: schedule these for later.  
-Urgent but not important: delegate these tasks (if possible, or tackle them quickly).  
-Neither urgent nor important: eliminate these tasks (they’re usually time-wasters). 

Eat the Frog

This approach encourages you to tackle your most challenging task (your “frog”) first thing in the morning.  
 
-Identify the “frog”: determine the most critical or challenging task you need to complete today.  
 
-Do it first: start your day by completing this task before moving on to the next.  
 
-Focus on one task: concentrate on this task only, without distractions to maximise productivity.  
 
-Break it down: if the task is large, break it into smaller, manageable steps so it doesn’t seem impossible.  
 
-Review progress: once the day is almost over, review what you accomplished and plan for the next day.  

Time blocking: Instead of “Study Business Environment”, your calendar should say “9:00 AM – 11:00 AM: Outline Business Environment Chapter 3.” This turns vague intention into a concrete commitment.  
 
The 5-Minute Rule: if a task takes you less than five minutes (e.g., sending a quick email to your professor or tidying up your desk), do it immediately. This helps free up your mind and prevents a lot of little tasks from piling up and becoming a source of stress later.  

-The Pomodoro Technique: work in focused 25-minute bursts, followed by a 5-minute break. After four “Pomodoros,” take a longer 15-30 minutes break. The structure helps keep you focused and prevents burnout. We’ve covered some more focus and study techniques in our deep work and focus (say goodbye and distractions) blog here.
 
-Create a “Distraction-Free Zone": This is essential! Turn off all non-essential notifications or put your phone into focus/airplane mode. You can also use website and app blockers like Focusmate or Freedom.  An easy trick: keep your phone out of sight during these study blocks, maybe even in another room far from your desk! 
 
-Start small: if a task feels too big, commit to working on it for just 15 minutes. Often, the hardest part is just starting, and once those 15 minutes are up, the momentum carries your forward.  

Time management isn't a one-time setup; it's a constant process.

-Daily check-ins: spend 5 minutes at the start or end of the day reviewing your plan. Did you finish what you planned? What needs to shift tomorrow?

-Be realistic: make sure to build in buffer time for unexpected interruptions, delays, or just needing a longer break. Over-scheduling to frustration and giving up. You got this!

These are crucial, research-backed techniques often missed by students, ditch the passive reading!

-Active recall: test yourself! Make use of flashcards, self-quizzing or try the “blurting” method, which consists of writing down everything you know about a topic from memory. 

-Spaced repetition: review your materials over increasing intervals rather than cramming everything the night before your exam. Your brain retains information much better this way.

You need to find the best method that works for you, but here are some popular examples: 
 
-Cornell method: divide your page into sections for notes, cues, and a summary. It’s fantastic for effective summarisation and review.  
 
-Mind mapping: use visuals, colours, and lines to connect ideas. Great for visual learners and complex topics that need to be seen as a whole.  
 
-Teach what you learned: explaining concepts to a friend or even yourself in front of a mirror, immediately highlights any gaps you may have in your understanding. If you can teach it, you know it.  

The first few things to keep tabs on may seem obvious, but they are absolutely fundamental to managing stress.  

Sleep hygiene
Your brain sorts and stores information while you sleep. Prioritise it!
-avoid screen time at least 1 hour before bed.
-try to have a consistent bedtime (yes, even on weekends!). 

Brain food
Food is fuel, and certain nutrients are key to stimulating your brain chemistry and supporting your mental health.

-Blueberries: packed with antioxidants, they shield the brain from oxidative stress and inflammation, which may help slow aging and boost memory.

-Dark chocolate: its flavonoids, caffeine, and antioxidants are known to enhance focus and memory for better overall brain function.

-Turmeric: the key compound, curcumin, fights inflammation and raises BDNF (Brain-Derived Neurotrophic Factor), a protein vital for improving memory.

-Pumpkin seeds: these seeds deliver essential nutrients like magnesium, zinc, iron, and antioxidants, which are all crucial for maintaining healthy brain function and memory.

-Fatty fish: excellent sources of omega-3 fatty acids, like salmon and mackerel, help improve memory and may slow age-related mental decline.

Overall, integrating these foods into your meals can significantly sharpen your concentration, improve your memory, and support your brain health.

When stress feels overwhelming and your mind is racing, grounding techniques give you a quick way to refocus and calm down. They anchor you in the present moment. 

5-4-3-2-1 method
Notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

Deep breathing
Try breathing in for a slow count of four, holding for four, and exhaling for four. Simple breathwork slows your heart rate and reduces anxiety.  

Mindfullness moments
Take a few minutes each day to simply observe your thoughts or surroundings without judgement.
Apps you can use: Headspace, Calm, or Insight Timer for guided meditations.

Shifting perspective
Try to replace anxious thoughts with positive affirmations. Also, focus on the process not the outcome. It’s always better to focus on what you can control like your study efforts rather than your final grade. 
 

Building a Support Network
Finding your community, or your “soul tribe”, can be one of the most important steps toward good mental health, especially in a new place.

Get involved
Join student societies (LINK), on campus clubs like TEG (LINK), or sports teams (UNI LINK?) where you can meet like-minded peers. Can’t find one? You can always start one yourself (INFO?LINK).

Connect locally
Explore events both on campus and within London. Cultural events, volunteering, or language exchanges are great ways to meet people.

Check out MeetUp or local community boards for groups like hiking, film clubs, or book clubs to meet locals and other students.

Stay in touch at home
Regular check-ins with family and friends can provide essential comfort while you build new connections here.
Schedule that video call! 

We have dedicated mental health resources you can – and should – use if you need them. At UWS, you’ll find:

-Counselling services: free and confidential support sessions with trained professionals. 

-Workshops and resources: covering topics like stress management, resilience building, and mindfulness. 

Don’t wait until things feel overwhelming – accessing support early can help you stay balanced.

BOOK YOUR FIRST SESSION HERE.  
 

Everyday self-care helps you sustain your wellbeing so you’re better prepared for challenges when they arise. These are the basics:

1-Prioritise sleep: aim for consistent sleep pattern. Rest is essential for focus and mood.

2-Nourish your body: regular meals and balanced nutrition fuel both your concentration and emotional resilience. Don’t skip breakfast!

3-Move regularly: whether it’s hitting the gym, walking in a park, or a fitness class, physical activity helps reduce stress.

4-Set downtime: schedule time for activities you genuinely enjoy – reading, journaling, cooking, or simply relaxing without an agenda. Mandatory chill time!

This toolkit is designed to empower you to put your mental health first while you study and live in a new city. University life can be demanding, but with the right strategies and support systems in place, you don’t have to face those challenges alone. Remember: your wellbeing matters and resources are here to help.

If you’d like more support or just need someone to talk to, reach out to the UWS Student Services team.  

You’ll also find us at the Export Building from 12-2PM on Thursday 23rd of October for a Tea & Talk. We can’t wait to meet you!