Online mental health training for students.

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UNIHEADS is a product of Champion Health Ltd.
© Copyright 2020. All rights reserved.

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 Student Minds : The UK's No1 student mental health charity. click here
  • Visit a GP: Book an appointment with your GP. To register,click here
  • Access Student Health App: Click here
  • Access NHS therapies: To find your nearest therapy service, Click here
Advice & Support
  • University services: Contact your student services. Details can be found on your university website.
  • Visit Student Minds : The UK's No1 student mental health charity. Click here
  • 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
Student Union Info

Visit your student union website to find out more about clubs and societies.

Support Info

Click below for further support info.

  • Support for people with Learning Difficulties
  • Support for Adults
  • Support Key Workers
  • Support for Parent and Carers
SHAPE your FUTURE Programme

For further information about the SHAPE your FUTURE programme, click here (add link)

Advice & Support
  • University services: Contact your student services. Details can be found on your university website.
  • Visit Student Minds : The UK's No1 student mental health charity. Click here
  • 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
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 Student Minds : The UK's No1 student mental health charity. click here
  • Visit a GP: Book an appointment with your GP. To register,click here
  • Access Student Health App: Click here
  • Access NHS therapies: To find your nearest therapy service, Click here
Concerned? Take Action
  • University services: Contact your student services. Details can be found on your university website.
  • Visit Student Minds : The UK's No1 student mental health charity. Click here
  • 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
Support Info
  • Visit your university website.
  • Contact your university student services.
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.

Seek Advice
  • Visit your university website and search for student wellbeing or student support services.
  • Contact your university student services team directly
Support Info
  • Visit your university website and search for academic support services.
  • Contact your course admin team.
  • Speak to your course supervisor or tutor.
  • You can often find these details in your course handbook.
Support Info
  • Visit your university website and search for student wellbeing or student support services.
  • Contact your university student services team directly
Student Union Info

Visit your student union website to find out more about clubs and societies.

Who can I speak to?
  • Friends, family or someone else you trust
  • Course supervisors, tutors or student support services.
  • Mental health professionals (e.g. GPs or IAPT services)
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.
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.
Transitions Explained

Whenever we have a big life change, we all go through a similar experience ( often without even realising!). There are 4 stages…

  • We start off with mixed feelings (e.g. feeling excited and worried at the same time)
  • Next, these changes slowly start to feel more real. But, it’s normal to still have mixed feelings for a while longer.
  • Eventually, we begin to adapt to the change (e.g. feeling more confident and able to cope).
  • Finally, we fully accept the change make it part of our daily life
Self-Study Tips
  • Time – Plan in regular times to study each day..
  • Space – Find the place at home or at college where you can do your best work without being distracted!
  • Focus – Turn off device notifications when you study so that you can stay focused.
  • Breaks – Make sure that you take breaks to help you stay focused, fresh and creative.
  • Reminders – Set reminders, stick to your routine, reward your successes…same again tomorrow!

Your student services team can offer further support & advice with study skills.

Budgeting Tips

Empower your….pocket!

  • Map – Make a list of all your monthly spends (eg phone bills, travel costs, food expenses)
  • Track – Use apps to track how you spend your money. There are some great digital accounts & apps to help you with this.
  • Boost – Part-time work alongside your studies is a great way to earn some extra cash.
Support in Sheffield
  • Safeguarding Hub – If you are an adult worried about a child contact the 0114 273 4855
  • Roundabout – Housing Advice. Call 0114 2728424 or visit roundabouthomeless.org on a contact form.
  • Door 43 – Emotional Health Advice. Call 0114 2012774 / email door43@sheffieldfutures.org.uk / www.sheffieldfutures.org.uk
  • IAPT – Self Referral for Emotional Health. Call 0114 2264380
  • The Corner – Support for substance misuse. Call 0114 2752051
  • Star House – Sheffield Futures. Call 0114 2012774
  • Fruitbowl – Sheffield LGBT Youth Service. 0114 2412778 / text: 07974 825318 / email fb@sheffieldfruitbowl.org.uk
  • Andy Man’s Club Sheffield – For men’s mental health. Email info@andysmanclub.co.uk
  • Maggies – Free practical, emotional and social support to people with cancer and their families and friends. Call 0114 276 0640
  • Sexual Health Clinic – Call 0114 226 8888
  • Hackenthorpe Lodge – Sexual assault referral service. Call 0330 2230938 or visit www.hackenthorpelodge.org
Useful Contacts
  • Kooth – Free, safe and anonymous online counselling and support. Visit www.kooth.com
  • Samaritans – Support for emotional help. Call 0114 276 7277 for Sheffield or free on 116 123
  • Papyrus – for young people dealing with thoughts of suicide. Call 0800 0684141 / Text 07786 209697 / Email:pat@papyrus-uk.org
  • Riprap – Dealing with parents who have cancer www.riprap.org.uk
  • MacMillan – Support with cancer https://www.macmillan.org.uk
  • IDAS – Domestic abuse service. Call 0808 808 2241
  • MIND – mental health charity. Call 020 8519 2122
  • Student Minds – Student mental health charity. Visit www.studentminds.org
Beat Social Media in 6 Steps

Six steps to help you skillfully manage your SOCIAL life.

  • S – Scroll Less – Make sure you scroll for a reason and just through boredom!
  • O – On/Off – Take time off from social media, especially before bed.
  • C – Comparison – You are unique. Avoid comparing yourself to others online.
  • I – Interactions – Try to hang out with your friends in person rather than just online.
  • A – Attention – Keep your focus during classes 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.

Why do I need an account?

An account is only required so that your progress within the training is stored for you to return back to at any time. It also enables you to access content bespoke to your university and/or accommodation* provider. Your data will never be shared. This tool does not ask questions about your mental health, it is educational only.

*Bespoke content is provided to providers who have purchased a co-branded UNIHEADS platform package.

Helpful Links
  • Exercise Guidelines
  • Nutrition Guidelines
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.

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!
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.
Helpful Links
  • More on Finance
  • More on Alcohol
  • More on Drugs
  • More on Gambling
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.

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)