Studying well: Looking after your mental health during your degree

Striking that healthy balance

Manchester student Rahul gives us his tips on avoiding burnout and managing your workload
"Prioritising your health is incredibly important while studying. It is easy to lock yourself in your room, glued to your physical optics textbook, especially during exam season. However, this can quickly lead to burnout. One day you may revise for half a module, and the next you might just stare blankly at your screen while you daydream about triple chocolate chip muffins.

To combat this, you should try and prepare in advance. Do your lectures as they come, do not stay in bed for your 9am just because the lecture is recorded. This will give you the chance to make new friends, ask people around you about the things you do not understand, and give you less things to worry about in the future. It will also allow you more time to revise in the future, and having combed over each lecture at least once, the concepts you once found difficult may seem easier considering that many lectures tend to link together, giving you the boost of confidence you needed to exceed in your exams.

For those of you who do not heed my advice, or perhaps you have just stumbled across this article later than you would have liked, if you are feeling overwhelmed, I would first recommend that you note down everything that you must do, and when you must do it by. Break this down further with what you must do each day such that you stay on top of your work. The satisfaction of crossing off each task alone will give you motivation to start the next.

There are also many ways to improve productivity for example: flash cards (spaced repetition), mind maps, group work, recording and listening to yourself, testing yourself, teaching a colleague, or the pomodoro technique.

Still feeling stressed or anxious? That is perfectly normal, but here are a few tips to calm your nerves: take a walk (you may need a change of scenery), talk to your friends and family (even if you just ask about the weather, speaking to people you know and trust can help), have a rest day (go out, enjoy yourself – but do not stay out too late!). If this does not help, consider talking to your academic advisor, or check out the support systems your university offers. Remember, sometime the pressure does get to you in the heat of an exam, this is natural, and it is not the end of the world. It is just another opportunity to grow, and with each setback you will be more prepared for the next!

Striking that healthy balance between work and play is just as important. Finding time to do what you must do and what you want to do can be hard, but it is important to prioritise. Compromise is often needed, but you must figure out whether you want to spend the night drinking or studying. Is the short-term gain worth long-term loss? Do what is best for you!"

Building healthy study habits

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!”

Doing it all: the importance of making time to manage your wellbeing

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.”

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!”

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.