Studying well: Looking after your mental health during your degree

Student life can be stressful, especially in times like these. It’s important to take time to look after your mental health and wellbeing.  The blogs and student rep tips below can help:

GCU student rep Chloe Bond discusses the strategies that have helped her cope with the difficulties of online learning during the pandemic.

“If you had told me in February 2020 that the daily ritual of traveling in the freezing cold to go sit in a busy lecture theatre would soon be replaced by sitting in front of a laptop my pajamas, I would not have believed you. Now, it’s hard to remember a time where I was taught by someone in the same room as me.

“I struggled a lot with the changes. I was awful at staying organized and I thought that just listening to someone speak was most of what I needed to do to succeed. But whether I liked it or not, 2020 has forced me to change the way I learn, and I have a few tips that have helped me do better with online learning.

Tell your body it's time to get going!

“When you reminisce about the last time you were physically in university you probably skip over the mundane early wake up times and the awful walk in the pouring rain to your lecture hall. Although those things weren’t fun, they did send a message to your body that it was time to start doing stuff.

“One of the things I was most excited about when moving fully online was the idea of getting up at 8.50am for a 9am lecture. But I realized after a few days that this meant I would spend a lot of teaching time coming to terms with my existence and the reality of being awake!

“It’s tempting to roll out of bed and over to your laptop, but adding more activities in between waking and studying have helped me to focus. I like to:

  • Get up at least an hour before the first lecture (I know, easier said than done!).
  • Spend a short time outside, either in the garden or going for a walk.
  • Eat breakfast.
  • Give my study space a quick spruce and get out all the stationery and equipment I will need for the day.

Study spaces

“The pandemic has shone a light on the importance and privilege of personal space. Whether you have a dedicated study room or just your bed, it's good to have a set study space that you know you can go to. I’ve found this makes it easier for to get into a working mindset.

“No matter what space you have, it's important that it is somewhat tidy and different to where you’d usually lounge about. Even if you are studying on your bed, moving your duvet away, sitting upright and not lying down gives your mind the message that it is learning time.

“If you are using a space that multiple people have access to (like a kitchen or living room) then headphones are also your best friend, as well as any other tools you can find that will give you the sense of secluded space. 

Don’t be too hard on yourself

“The move to online learning has been difficult for everyone, and many things are beyond your control. Even while writing this, my internet has stopped working and I will have to miss a tutorial (third time this has happened in the past fortnight!).

“It’s easy to get into an anxious spiral when things at home affect study. Sometimes the internet goes off, kids run about screaming, you forget that there were two pre-recorded lectures to watch instead of one, and your laptop dies halfway through a presentation. Don’t dwell on the bad days too much - remember that this way of learning has been in place for barely a year and is new for everyone. All you can do is try your best, and keep focused on getting the knowledge you need to become a great optometrist.”

GCU student Rafee’a discusses her journey toward finding a healthier way to balance study and personal time. 

“Finding a healthy balance between studying and your personal down time is not always easy, and it’s something I’ve struggled with during my time at university. I used to feel as though every second not spent in a lecture had to be spent writing up notes, revising, and generally just living and breathing optometry. It wasn’t the healthiest approach to university, but it was all I knew at the beginning. My social life and mental health took a big hit, and I ended up sat alone in my room wondering if I should just drop out.
 
“Spoiler alert, I did not! 

“Although it wasn’t easy. I had my work cut out for me trying to break bad habits, build confidence, and allow myself time to unwind and relax. Of the few tricks that I tried, lists worked the best for me. Writing down what I wanted to achieve in the day and crossing tasks off as I go really helped me to keep motivated and positive. Even if I had a few left uncrossed, I still felt accomplished seeing all the things I did manage to get through. 

“Managing your time is probably the most important and hardest thing to do. I am just as guilty as others of binge studying non-stop for hours, without proper breaks, and completely burning out. Not only did I have countless aches and pains, but I was also drained mentally, always worrying about all that I had left to do. If I could go back and give myself advice, it would be to give myself time. Taking regular 10 or 15 minute breaks to re-energise yourself, whether you listen to music, a podcast or have a chat with friends or family, can go a long way toward keeping your mind at ease and in the present.

“Don’t underrate the power of conversation! I can say from experience that when content doesn’t click straight away, or if you feel overwhelmed by your workload, it can leave you feeling scared and defeated. Talking with classmates or supervisors can really help ease those worries and build confidence as you realise that, by discussing work with others, you know more than you think.

“I think celebrating the little wins and allowing yourself proper care and rest can make a huge difference for your mental health. As I work towards my final year and pre-reg, I hope to build more healthy study habits, and encourage others to do the same, because you are just as important as the things you study!”

GCU student Rafee’a discusses her journey toward finding a healthier way to balance study and personal time. 

“Finding a healthy balance between studying and your personal down time is not always easy, and it’s something I’ve struggled with during my time at university. I used to feel as though every second not spent in a lecture had to be spent writing up notes, revising, and generally just living and breathing optometry. It wasn’t the healthiest approach to university, but it was all I knew at the beginning. My social life and mental health took a big hit, and I ended up sat alone in my room wondering if I should just drop out.
 
“Spoiler alert, I did not! 

“Although it wasn’t easy. I had my work cut out for me trying to break bad habits, build confidence, and allow myself time to unwind and relax. Of the few tricks that I tried, lists worked the best for me. Writing down what I wanted to achieve in the day and crossing tasks off as I go really helped me to keep motivated and positive. Even if I had a few left uncrossed, I still felt accomplished seeing all the things I did manage to get through. 

“Managing your time is probably the most important and hardest thing to do. I am just as guilty as others of binge studying non-stop for hours, without proper breaks, and completely burning out. Not only did I have countless aches and pains, but I was also drained mentally, always worrying about all that I had left to do. If I could go back and give myself advice, it would be to give myself time. Taking regular 10 or 15 minute breaks to re-energise yourself, whether you listen to music, a podcast or have a chat with friends or family, can go a long way toward keeping your mind at ease and in the present.

“Don’t underrate the power of conversation! I can say from experience that when content doesn’t click straight away, or if you feel overwhelmed by your workload, it can leave you feeling scared and defeated. Talking with classmates or supervisors can really help ease those worries and build confidence as you realise that, by discussing work with others, you know more than you think.

“I think celebrating the little wins and allowing yourself proper care and rest can make a huge difference for your mental health. As I work towards my final year and pre-reg, I hope to build more healthy study habits, and encourage others to do the same, because you are just as important as the things you study!”

Our 2021 student reps discuss how they have been looking after their wellbeing while studying during the COVID-19 pandemic.

Studying optometry can be hard enough in normal times, but the challenges brought about by online learning and feeling isolated during the COVID-19 pandemic have made the past year particularly difficult. Our student reps Ishaa, Amy (Cardiff University), Daniyaal (University of Hertfordshire) and Krishnee (Aston University) discuss the ways they have managed their wellbeing during the pandemic.

It’s good to talk

Talking to friends, family or your personal tutors can help to remind you that you aren’t alone, even when you feel overwhelmed and isolated from your peers. “Throughout my time at university I’ve felt a lot of Imposter Syndrome,” says Ishaa. “I didn’t realise what this was until I read about it online and talked to a family member, who told me that 20 years into a stable career, they still felt it. I also chatted to my supervisor about it – they were quick to reassure me I wasn’t the only one and a lot of healthcare students feel the same way. All it took was a simple conversation to make me realise I wasn’t alone in what I was feeling.”

Krishnee also emphasises the importance of socialising: “Missing out on the buzz and vibrancy of university life is taking its toll. Social distancing also makes it harder to make connections, and develop relationships. In my free time, I arrange video calls with my friends and family. It’s a great way of maintaining visual contact with loved ones and staying social with quiz nights and celebrating special occasions virtually.”

Be prepared, feel calm

“I found planning helpful, as deadlines would always weigh on my mind,” says Daniyaal “But having a to-do list and a diary has kept me on my toes. I always feel at ease when I translate my thoughts to writing. I would definitely recommend downloading a diary app! And prioritise elements of your study, so you don’t find yourself being overwhelmed with the workload.”

Ishaa agrees: “Optometry can be pretty intense so I think it’s important to stay organised. I find the best way to do this is to break up a big goal (e.g. revising for a module) into smaller goals (e.g. revising a lecture) and then timetabling these small goals often. Before you know it you’ve revised a full module, and something that seemed unmanageable becomes easier. I also write a to-do list every day. I like to keep them short and make sure they include things other than university work (like going for a run or doing washing).”

“Don’t be too hard on yourself if you don’t achieve your goals first time round,” says Krishnee. “Something I personally find useful is making a to-do list, which includes my online lecture times, on-campus practical sessions, as well as chill time. This has helped me to find a good balance.”

Getting outside

“I find getting out for a little walk, even in the temperamental Cardiff weather, is a great way to help clear my mind, and often helps put things in perspective,” says Amy. “When you’re alone worrying in your room, problems can easily seem insurmountable and overwhelming. Getting out helps remind me that there’s a whole world outside, and that my worries are a tiny blip in the vastness of it all. Recently, I’ve been trying to get out every day. I focus on the things around me that are so easy to miss when your mind is racing. From a nice tree, to a cute dog, I look for at least one thing that was worth seeing, and after a while you start to notice more and more of the good things going on around you.”

Taking time for yourself

“Personally, this is one of the things I find the most difficult,” says Amy, “but you need to learn to be kind to yourself whatever happens. It doesn’t matter if you didn’t get as much as you wanted done yesterday, if you need to take a rest now, take a rest. You have to trust that you will manage, and try not to judge yourself any more harshly than you would a friend. For many this will be a learning process, but that’s okay; congratulate yourself for trying.” 

Daniyaal says, “I would be down if I procrastinated from revision, but there’s always a balance. If I put in the hours, I reward myself with an hour on the PS4 (or two!). Celebrate small wins. Remember, you’re only human and can’t always be at your best. It’s okay to have an off-day.” 
And as Ishaa points out, making sure that you are getting enough sleep can make all the difference: “As optometry students I think we can all relate to the fact that a morning clinic is very different when you’ve had a four hours sleep versus nine hours sleep!”

Ask for help, if you need it

With most universities offering mental health and wellbeing support, there is no need to face things alone. “Don’t be afraid to ask for help and reach out when you need it,” says Amy, “from personal tutors and friends, to your GP and university support services, there’s a whole network of care available to you.”

Links and resources

Managing mental health in these challenging times webinar 
Mind on COVID-19 and mental health
Mental Health Foundation on looking after yourself during the pandemic
The Campaign Against Living Miserably (CALM)
Podcast: The eyes and lows of lockdown (Part 1): Taking care of yourself

University of Central Lancashire optometry student and optical manager, Zara Cowell, discusses the importance of prioritising your wellbeing, especially during busy periods.

“Being a student optometrist this past year has been challenging, both with work, study and at home. I learned the hard way that I need to prioritise my wellbeing, in order to support my patients, colleagues and family effectively. As the pandemic hit, I was trying to juggle studying with managing a busy practice, and trying to home school. I neglected my mental health, and ended up breaking down, not really knowing how to manage all the commitments in my life.

“I had to take step back and examine how I was really feeling. To organize my thoughts, I created a ‘feelings mood board’, adding my responsibilities alongside things that I enjoyed doing with my time. Breaking everything down into smaller, manageable chunks allowed me to step back and prioritise easily.

“Reflection was key for me. I find reflecting on a day, or a situation allows me to process it, and not beat myself up if it hasn’t gone the way I expected it to. Weekly reflections, almost like keeping a diary, have been a great tool. I include almost everything; what’s gone well, what I’ve learned, what I will do going forward. Going back over these allows me to see my growth and development, which reinforces all that hard work!

“I have also committed to taking a 30 minute wellbeing break every day. This might be reading my favourite book, drawing, or going for a walk. I would recommend doing a task that allows you to completely switch off, get away from screens, and give yourself time to breathe. I find that afterwards, my productivity and engagement definitely improve. 

“My university offers a service that helps you to organise your time and help you work out what study techniques suit you best. Many universities offer similar services, as well as mental health support and advice. Don’t be afraid to take advantage of these invaluable tools, as they are there to ensure you are set up to succeed with your studies. 

“It might be that the pandemic situation has left you feeling lost, overwhelmed, down, or just a bit detached. These feelings are normal! Don’t be scared to say you’re not okay, take the time to look after yourself, and talk to others about your situation. Be kind to yourself! Prioritising your well-being will help you to succeed in your studies, and in all future endeavours.” 

“Looking back at how this pandemic crept up on us I think it’s fair to say that things feel surreal. One moment I was catching up with friends over brunch and the next thing I know, two months of isolation have passed in a dissociative blur. It’s now the third and final term of first year and it’s proving a challenge to adjust to exam mode. I’ve been sleeping and studying in the same room for what seems like eternity – time around me seems to have come to a standstill, but deadlines are fast approaching and I’m determined to keep a positive mind-set.

“As I’m sure all students have experienced, COVID-19 has completely transformed the way I study. Fortunately, at Aston, the teaching staff have done their absolute best to give us clear support and guidance. Since practical assessments were cancelled it was a relief to see that all teaching and assessments were modified. We received module-specific adjustments outlining how changes were going to be implemented providing a sense of relief amongst the uncertainty. I wanted to highlight the importance of keeping contact with your personal tutors or module leads – they are there to support you both academically and personally – even if it’s a short message to keep them updated. It can be easy to fall into a bubble of solitude.

“The lockdown period has undoubtedly had an impact on everyone’s mental wellbeing. Social media certainly has been filling up my lockdown time. It’s easy to feel like you aren’t doing enough and to compare yourself to others. I must admit my sleep pattern has been chaotic too, but I try and remember there is no right or wrong way to cope with what’s happening. 

“For those of you who are succeeding in keeping productive and motivated throughout these testing times, keep at it! There are some fantastic study resources the College offers which I’ve been using to supplement my studies in lieu of lectures. I have also forgotten how much I loved cycling - something that I haven’t done in years and hopefully something I will take forward. With some of the most recent lockdown measures being relaxed there is a glimmer of hope that things may start to return to some degree of normality.

“Whilst this is not how I anticipated my first year at university to go, I am feeling wholly lucky that those closest to me remain safe and healthy, and that I am part of a profession that I have seen come together to support one another in a time of great need.”

Indy Ghuman is an optometry student at Aston University.

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