ease your mind - amazon s3 · ease your mind adventures in the hud . page 2 the starfish thrower...

ease your mindadventures in the hud

the starfish throwerby Loren Eisely

Once upon a time, there was a wise man who used to go to the ocean to do his writing. He had a habit of walking on the beach before he began his work.

One day, as he was walking along the shore, he looked down the beach and saw a human figure moving like a dancer. He smiled to himself at the thought of someone who would dance to the day, and so, he walked faster to catch up.

As he got closer, he noticed that the figure was that of a young man, and that what he was doing was not dancing at all. The young man was reaching down to the shore, picking up small objects, and throwing them into the ocean.

He came closer still and called out “Good morning! May I ask what it is that you are doing?”

The young man paused, looked up, and replied “Throwing starfish into the ocean.”

“I must ask, then, why are you throwing starfish into the ocean?” asked the somewhat startled wise man.

To this, the young man replied, “The sun is up and the tide is going out. If I don’t throw them in, they’ll die.”

Upon hearing this, the wise man commented, “But, young man, do you not realize that there are miles and miles of beach and there are starfish all along every mile? You can’t possibly make a difference!”

At this, the young man bent down, picked up yet another starfish, and threw it into the ocean. As it met the water, he said, “It made a difference for that one.”

HEYA fulfilling life is dependent upon learning. You arrived at Huddersfield with a long established history of learning - from first steps and first words, to complex intellectual skills – and you brought with you an expectation to learn

a great deal more.

In this booklet, there are no labs, presentations, research projects, dissertations, assignments or exams, there is however the opportunity for you to embrace some challenges and easy tasks which are fun, that you can do on your own,

with a good friend or with a group of friends.

This booklet is designed to improve the skills you use to manage your mood and general wellbeing. It is important to note that mood can vary significantly in intensity and duration and when our mood suffers, our wellbeing may suffer along with it. This booklet is designed as a useful guide to managing moods of varying intensity, but is not intended to replace professional treatment where

this is required.

The focus is on many of the challenges commonly experienced during university years. This booklet is intended to help you develop greater self-awareness and increase your ability to manage your mood and other aspects of your life. It is also a useful resource for friends and family who you may wish

to offer support.

The booklet is NOT intended as a sole resource for anyone experiencing significant mental illness. If you believe you may be suffering a mental illness, we strongly urge you to seek professional assistance. The workbook is NOT a

replacement for professional treatment.

what is the purpose?

The emotional and spiritual resilience which allows us to enjoy life and survive pain, disappointment and sadness. It is a positive sense of well-being and an underlying belief in our own and

others’ dignity and worth.

Health Education Authority 1997

We all have mental health, just like we all have physical health. Our minds can become unwell just like our bodies can. There is a spectrum of mental ill-health, which ranges from not having much of an effect on a person’s everyday life, to seriously impacting it. Wherever you fall on the spectrum, try to do your best

to look after your mental health and work on improving it.

Mental illness affects 1 in 4 of us, and at some point you or someone you know may be affected. Talking about what makes you anxious, sad, worried and what occupies your thoughts 24/7 is more than important – it’s essential. Anyone with a mental health problem will tell you they need a coping mechanism; this booklet is more than that. It is a way to open up a dialogue between you and your friends to get you talking about your mental health and it can also be a mechanism to help you come to terms with mental illness and to ensure you or the person affected is not alone in having to deal with a debilitating mental

illness.

This booklet is designed for YOU and YOUR friends to improve your health, specifically YOUR mental health.

mental health is...

Students normally talk first to their friends when they’re having a hard time. Don’t be afraid to start a conversation about your friend’s difficulties. Pick a private place where you will both be relaxed and a time when you’re both free. Listen actively and try explaining your friend’s problems back to them to check that you understand. Ask open questions such as “What was that like?” and “How did it feel when…” but avoid “why” questions as they

can sound aggressive.

This can make your friend feel trapped. Respect your friend’s confidentiality. The exception is if they are in danger of hurting themselves or others – then it is important to tell a member of Wellbeing and Disability, the Advice Centre or a healthcare professional.

It’s important to maintain boundaries. Help your friend find other supporters if they are depending too much on you or want to talk about topics you aren’t comfortable discussing. If you are worrying about them, you can talk about it to someone you trust, protecting your friend’s confidentiality by maintaining their anonymity and speaking to someone

who doesn’t know the friend.

have the conversation avoid giving advice

People with mental health problems often have experiences or behaviours that are difficult for others to understand. You can help overcome this by learning about your friend’s mental health problems on sites such as NHS Choices or Mind. Appreciate that unhealthy behaviours such as drug or alcohol misuse, self-harming or disordered eating could be your friend’s way of coping with other

problems.

try to understand

There are a range of different organisations both locally and nationally where you can get help, refer to the back cover for contact

information.

know where to go

take care of yourself

Connect: Talk & Listen • Be there •

Share

Be active: Do what you enjoy •

Move your body

There are plenty ways to get involved in the Students’ Union, all of which can support you in these five areas – join a Society to connect with your peers and learn something new, volunteer as a way of giving back to your community, or get active with one of our Sports Clubs.

We also run a range of events like sports sessions and walking trips that don’t require you to be a member of a Sports Club or Society.

Visit: www.huddersfield.su/getinvolved

Take notice:Pay attention and give gratitude to the things

that give you joy

Keep learning:Embrace new experiences •

Challenge yourself

Give:Your time • Your words •

Your presence

5 WAYS TO WELLBEING

AWESOME ILLUSTRATIONS BY NURIN MUSHAHAR

Stress is a natural feeling, designed to help you cope in challenging situations. In small amounts it’s good, because it pushes you to work hard and do your best but, in bigger amounts, some people can feel overwhelmed and it can negatively affect their health.

The first signs of stress are irritability and sleep problems. Too much stress can lead to physical and psychological problems, such as anxiety (feelings ranging from uneasiness to severe and paralysing panic), a dry mouth, churning stomach, palpitations (pounding heart) and in some cases depression.

Assess exactly what in your life is making you anxious.

For example, is it exams, money or relationship problems? See if you can change your circumstances to ease the pressure you’re under.

What is causing my stress?

.......................................................................................................................................................................

.......................................................................................................................................................................

.......................................................................................................................................................................

What could I change to improve that?

.....................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................

If I can’t change things by myself, who can I turn to for emotional and practical support? (This could be your friends, family, University or Students’ Union support

services)

.....................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................

STRESS

Fill in each circle with what YOU have room for

(people, activities, emotions)

Things that matter...

What you should focu

s on.

..focus

Things that matter...

What you should focu

s on.

..

Things you can control...

Colour the rainbow to your wellbeingEAT HEALTHYACTIVE

Taking care of yourself physically can improve your mental health. Be sure to exercise, which helps decrease depression and anxiety and improves moods. Get enough sleep, researchers believe that lack of sleep contributes to a high rate of depression in college students.

It really is true; you are what you eat. If you’re eating microwave meals all the time, you’re going to feel pretty pants about yourself. Where possible, up your intake of fresh fruit, veg and grains and reduce the amount of unhealthy processed foods in your diet. Switch the fizzy drinks for water and herbal teas and limit yourself to occasional treats. Our food affects the way we feel about ourselves, so fill your body with good quality ingredients.

TREAT YOURSELF WITH RESPECT

GIVE TO OTHERSVolunteer your time and energy to help someone else. You'll feel good about doing something tangible to help someone in need — and it's a great way to meet new people.

Treat yourself with kindness and respect and avoid self-criticism. Make time for your hobbies and favourite projects or broaden your horizons. Do a daily crossword puzzle, plant a garden, take dance lessons, learn to play an instrument or become fluent in another language.

SET SMALL GOALSDecide what you want to achieve academically, professionally and personally, and write down the steps you need to realise your goals. Aim high, but be realistic and don't over-schedule. You'll enjoy a tremendous sense of accomplishment and self-worth as you progress toward your goal.

Colour the rainbow to your wellbeing

To set yourself on the path to a more balanced wellbeing try to complete each colour every day for a month!

BE MINDFULTry meditating, mindfulness and/or prayer. Relaxation exercises and prayer can improve your state of mind and outlook on life. In fact, research shows that meditation may help you feel calm and enhance the effects of therapy.

INVEST IN RELATIONSHIPSYou might find it useful to have a support network around you. Make plans with supportive family members and friends, or seek out activities where you can meet new people, such as a club, class or support group.

We all have things to deal with but when we don’t find healthy ways to cope it can spill over and become stress.

HeadachesSleep problems

IrritabilityFatigueAnxietyApathy

Lack of motivation No concentration

Symptoms of Stress

Illness

Relationsh

ips

Uni exams

Anxieties

Loss

Family

issues

Money

Work

Negatives Strategies

Avoiding responsibilities Cutting ties

AlcoholAnger

Staying up late Lack of sleep

Not taking medsSmoking

Eating badlyDrugs

OverworkingAvoiding interactionNegative self-talk

Positive Strategies

CreativityGood dietMovementExerciseFriends

SocialisingMeditation

RestQuiet time

HobbiesReading

ModerationMindfulness

Planning/strategisingDetermination

DEALING WITH YOUR STRESS

Stress

causing fa

ctors

This journal belongs to _________________________I’m making my journey with ________________________ from now on

they are my Journal Buddy

My message from them is (Your Journal buddy should complete this) _________________________________________________________________________________________________________________________________________________________________________________________________________

Share your journey at #HudRelax

This journal is for you to record your journey at the University Of Huddersfield, but to complete you need two people. You ‘buy’ one copy, you get another free and the idea is that you pass the second copy to a friend for them to complete.

We want you to share your journey and your progress with each other, but because we are curious (OK, nosey) we also want you to share it with us via

social media using the hashtag #HudRelax.

There are 52 weeks in which to record your experience and you can complete them in any order you like, just record the date and reflect upon your week, or

the task you completed.

Each week we have given you a task to complete, some simple, some to encourage you to share with others, some to try new things and some to help

you enjoy more of your university experience.

• Make a donation for your copy (Profits go to Raise & Give)• Pick a friend• Complete• Share• Enjoy

how to complete your journal

EARLY RISERWATCH THE SUNRISE

DATE:

GO UP TO CASTLE HILL

DATE:

MASTER OF ALL I SEE

JOIN PINTERESTYOU KNOW ALL OF THOSE COOL CRAFTS AND THINGS YOU SAY YOU’RE GOING TO DO? DO THEM. MAKE A BOARD ON PINTEREST AND FILL IT FULL OF STUFF.

DATE:

DATE:

GET OUT THE BIKESOR HIRE ONE AND BIKE EVERYWHERE FOR A WEEKEND

DATE:

CHIP SHOP HIKECHECK OUT THE LOCAL CHIP SHOPS WITH FRIENDS, PURCHASE A PORTION OF CHIPS AT EACH, RATE THEM AND AWARD A CERTIFICATE TO THE BEST.


MASTERCHEFBAKE A CAKE OR BISCUITS (FROM A PACKET IS FINE!) THEN EAT THEM

DATE:

SKY GAZING SNUGGLESCUDDLE UP IN A BLANKET

DATE:

LIE ON YOUR BACK AND LOOK AT THE SKY

DATE:

SWAP MEAL TIMESHAVE BREAKFAST FOR DINNER

DATE:

KARAOKESING ALONG TO A SONG AT THE TOP OF YOUR VOICE

DATE:

DATE:

YOU GOT MAILORGANISE YOUR INBOX

LITERACYJOIN HUDDERSFIELD LIBRARY AND TAKE OUT A BOOK

DATE:

DATE:

POTLUCK DINNER PARTYASK EVERYONE TO BRING A DISH TO SHARE

DATE:

BROADEN YOUR HORIZONSJOIN A SPORTS CLUB OR SOCIETY

DATE:

BESTSELLERAGREE A BOOK TO READ WITH YOUR JOURNAL BUDDY AND THEN REVIEW CHAPTERS YOU HAVE READ


ON THE MARKETVISIT HUDDERSFIELD MARKET

DATE:

LITERACYREAD YOUR FAVOURITE CHILDHOOD BOOK

DATE:

WALK THIS WAYWALK A DIFFERENT WAY AND (HOPEFULLY) MORE SCENIC WAY TO UNIVERSITY

DATE:

DIVERSE PALATEVISIT A CAMPUS FOOD OUTLET YOU HAVEN'T TRIED BEFORE

DATE:

DATE:

VISIT AN ART GALLERYIMPRESSIONISM

COFFEE SHOPWHO DOESN’T LOVE A GOOD CUP OF COFFEE? ESPECIALLY ON A COLD DAY, COFFEE SHOPS ARE THE PERFECT ATMOSPHERE TO STRIKE UP CONVERSATION WITH FRIENDS AND JUST HAVE A GOOD, RELAXING TIME

DATE:

DANCE CLUBGOING FOR A NIGHT OUT DANCING IS ALWAYS FUN, IF YOU DON'T FANCY GOING OUT CRANK UP THE MUSIC AND DANCE AWAY IN YOUR ROOM

DATE:

EXERCISE CLASSESTHERE ARE MANY FUN EXCERSISE CLASSES YOU CAN ATTEND AT GYMS LIKE TEAM HUD. THERE'S SOMETHING FOR EVERYONE!

DATE:

GO ON A WALKING TOURFIND OUT IF THERE IS A WALKING TOUR AVAILABLE OF TOWN, IF NOT, MAKE ONE UP!

DATE:

#GIVEITAGOTHERE ARE A RANGE OF GIVE IT A GO ACTIVITIES PUT ON BY THE SU YEAR ROUND. WHY USE ONE AS AN OPPORTUNITY TO TRY SOMETHING NEW, JUST VISIT WWW.HUDDERSFIELD.SU/GIVEITAGO

DATE:


FEELING FRUITYBUY SOME FRUIT AND EAT ONE PORTION A DAY FOR A WEEK

DATE:

BROADEN YOUR MINDGO TO A LECTURE UNCONNECTED TO YOUR COURSE ANDLISTEN

DATE:

SLEEPOVER HAVE A SLUMBER PARTY BUT DON’T BE THE FIRST TO FALL ASLEEP! HERE ARE SOME SLEEPOVER IDEAS:

MAKEOVERSWHO DOESN’T ENJOY THE OCCASIONAL MAKEOVER? GO THE EXTRA MILE BY BUSTING OUT A CAMERA AND STRIKING POSES TOGETHER!

SPA NIGHTSTEAM UP THE BATHROOM FOR A SAUNA AND GIVE EACH OTHER FACIALS AND MASSAGES. EVERYONE DESERVES AN OPPORTUNITY TO BE PAMPERED!

WATCH MOVIESTHE PERFECT WAY TO WIND DOWN AFTER A LONG NIGHT OF FUN IS TO WATCH A MOVIE OR TWO. GRAB A BIG BOWL OF POPCORN AND POP ON YOUR FAVOURITE DVD OR SERIES. YOU PROBABLY WON’T END UP PAYING MUCH ATTENTION - EVEN BETTER!

PIG OUTEVERYONE LOVES FOOD, ESPECIALLY GOOD FOOD. SLEEPOVERS ARE A GREAT EXCUSE TO STUFF YOUR FACE WITH INDULGENT FOODS!

TRUTH OR DARETHIS IS ANOTHER CLASSIC FAVOURITE THAT SHOULD BE ON EVERYONE’S LIST OF THINGS TO DO AT A SLEEPOVER! CHOOSE CAREFULLY AND PROCEED WITH CAUTION.

BONFIRESTART A BONFIRE, ROAST MARSHMELLOWS AND MAKE SMORES! TELL SCARY STORIES OR EVEN SECRETS BY THE LIGHT OF THE FIRE. THIS IS A NIGHT WITH YOUR FRIENDS, SO MAKE SOME MEMORIES! BE SAFE.

CAMPIF YOU AND YOUR FRIENDS ARE OKAY WITH ROUGHING IT, TRY CAMPING SOMEWHERE. EVEN IF IT’S JUST IN YOUR BACKYARD, CAMPING CAN BE A WHOLE LOT OF FUN IF YOU DO IT RIGHT.


GAMES NIGHTDITCH THE DEVICES AND CRACK OUT THE BOARD GAMES. WHO WILL REIGN VICTORIOUS? JUST REMEMBER, NO ONE LIKES A SORE LOSER...

RETRO VIDEOGAME TOURNAMENTWHO IS THE PACMAN MASTER, THE CRASH BANDICOOT CHAMPION, THE WII TENNIS NUMBER 1?

DATE:

GO SKIP DIVINGCHECK OUT THE SKIPS IN YOUR AREA AND SEE WHAT YOU CAN FIND. THEN RECYCLE AND REPURPOSE WHAT YOU FIND. MAYBE YOU COULD EVEN FIX SOMETHING UP AND RESELL IT (REMEMBER TO ASK FIRST)

DATE:

EMPLOYABILITYFIND OUT IF THERE IS AN ACADEMIC SOCIETY FOR YOUR COURSE - IF NOT START ONE.

DATE:

CONCERTS IN THE PARKALL SUMMER LONG, MANY PARKS HOST FREE CONCERTS. GO WITH YOUR FRIENDS, HANG OUT, BRING A PICNIC

DATE:

CHECK YOU OUTBOOK AN MOT WITH THE STUDENTS’ UNION ADVICE CENTRE

DINING OUTEVERYONE HAS A FAVOURITE RESTAURANT SO TAKE A VOTE AND GO EAT! HAVING LUNCH OR DINNER WITH FRIENDS IS A GREAT WAY TO CATCH UP AND SHARE STORIES

DATE:DATE:

SIT BACK & RELAXWALK AROUND GREENHEAD PARK, RAVENSTHORPE PARK, ANY PARK

DATE:

PLAY BOARD GAMESDRAG OUT THE SCRABBLE OR THE YAHTZEE AND MAKE A DAY OF IT

DATE:

HOST A SPA DAYFACE MASKS, HAIRSTYLES, FOOT MASSAGES, HEALTHY DRINKS

DATE:

GO TO THE PARKPICNIC IN THE PARK, HANG OUT, WATCH PEOPLE, PLAY ON THE SWINGS

DATE:


KEEP CONTACTPHONE A FRIEND OR RELATIVE AND CATCH UP

DATE:

MUSIC TO EAT LUNCH BYGO TO A FREE LUNCHTIME CONCERT - CHECK OUT WEDNESDAY COFFEE HOUSE SESSIONS IN STUDENT CENTRAL

DATE:

GRAB A BAT AND BALLAND PLAY ROUNDERS IN THE LOCAL PARK. MAKE SURE TO USE JUMPERS FOR BASES

DATE:

SWAP MOVIES AND MUSICHAVE EVERYONE BRING OVER A BOX OF OLD MOVIES & CD’S THEY DON’T WANT ANYMORE - OR DON’T WATCH ANYMORE. THEN SWAP WITH ABANDONDATE:

PHOTO SCAVENGER HUNTPUT YOUR FRIENDS TO THE TEST TO FIND DIFFERENT THINGS NEAR WHERE YOU LIVE. SIGNS, GRAVESTONES, BUILDINGS, STATUES ETC. THE WINNERS COOK DINNERDATE:

PAGE 24

BLAST FROM THE PASTWATCH YOUR FAVOURITE TV SHOW OR FILM

DATE:

MOVIE MARATHONCHOOSE AN ‘80’S MOVIE SERIES SUCH AS BACK TO THE FUTURE, INDIANA JONES ETC. WATCH THEM BACK TO BACK WITH POPCORN AND DRINKS

DATE:


GO TO A RELIGIOUS SERVICEEVEN IF YOU ARE NOT RELIGIOUS, GOING TO A SERVICE IN AN UNFAMILIAR RELIGION CAN BE ENLIGHTENING AND A GREAT WAY TO MEET NEW PEOPLE

DATE:

MAKE AN ICE CREAM SANDWICHWHY HAVE JUST ONE DESSERT WHEN YOU CAN HAVE TWO? PICK YOUR FAVOURITE TREAT AND YOUR FAVOURITE ICE CREAM TO CREATE THE BEST ICE CREAM SANDWICH

ON THE STREET WHERE YOU LIVE HOUSE HUNT FOR NEXT YEAR VIA HUDLETS (NO RUSH)

DATE:

DATE:

BEFORE YOU FINISH YOUR COURSECOMPLETE A JOINT BUCKET LIST WITH YOUR JOURNAL BUDDY

DATE:

HAVE AN ORGANISATION PARTYSET ASIDE A DAY OF EACH WEEKEND WHERE YOU CLEAN OUT A CLOSET, A ROOM, A GARAGE, WHATEVER. SERVE DRINKS AND FOOD AND TRADE STUFF AMONGST YOURSELVES

DATE:

i've got apocketfull of

sunshine...

Use th

is sp

ace

to

things that m

ake you happy.

reco

rd th

e little

i've got apocketfull of

sunshine...

On Campus Support

Huddersfield Students’ Union Advice CentreIndependent, impartial and free advice and support available to all students whatever

course you are on. The Advice Centre offers information, advice and representation to make your situation better. We also offer support and guidance on sexual health, drugs, alcohol

and mental health. Pop in to see us on Floor 5, Student Central, we’re friendly and non-judgemental.

www.huddersfield.su/[email protected]

01484 473446

University Wellbeing and Disability ServicesProviding help to resolve your problems and support you throughout your time at university. You can explore your worries and concerns in a confidential space with an adviser. Same day and advance appointments available Monday to Friday. Enquiries and booking at the I-point,

Level 4, Student Central.www.students.hud.ac.uk/wellbeing

[email protected] 471001

Off Campus Support

Big White Wall Online community which offers 24/7 peer and professional support.

www.bigwhitewall.com

NHS Find a GPwww.nhs.uk/service-search

Support2RecoveryS2R Create Space is an independent mental health charity, working across Kirklees, offering

a range of well-being, creative and outdoor workshops.www.s2r.org.uk

Mind – “for better mental health”www.mindcharity.co.uk

Samaritans – free 24 hour emotional support116 123

Andy’s Man ClubVolunteer run charity working to reduce suicide among men under the age of 45.Huddersfield support group meets every Monday at 7PM - Except Bank Holidays.

Union Bank Yard, HD1 2BP. andysmanclub.co.uk

Crisis

If you feel you, or someone you know, are in crisis and in need of urgent advice or support with your mental health please call the NHS 111 number.

where to go for support

ease your mind - amazon s3 · ease your mind adventures in the hud . page 2 the starfish thrower...

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