University can be the best time of your life. You experience many new things, meet new people and take on more work than you ever have before. You might meet a friend who has had issues with their mental health, or you might have experience of it yourself.

This guide gives you all the information you need about where to go, what to do and what (not) to say if you have friends who want to talk to you about their mental health. We think it’s good to talk about this stuff because it’s more common than people think, and if you know where to go and how to take care of yourself then we can create a more supportive, open and inclusive environment.

We’ve included some information about the campaign we’re running, some referrals to support services and societies on campus, and some information about mental health, and we break down some myths and assumptions about mental health. We hope that this information is helpful to you and you are more than welcome to get involved yourself!

The Students’ Union’s Mental Health campaign was officially launched when the Union and the University jointly signed the Time to Change pledge in April 2013. The campaign seeks to end mental health stigma and discrimination, improve mental health services, and to create an environment which makes everyone feel comfortable accessing the support they need. Since launching our campaign, the University has employed another mental health advisor and the Union has organised lots of events aimed at increasing mental health awareness and ending stigma, including the Sussex Mental Health Awareness Day with film screenings, yoga sessions, and a well-being tree. The campaign is driven by a committed group of elected officers and volunteers with support from staff, who decide the steps we take forward in the campaign, organise events, and whose contributions are featured in this zine.

Rianna Gargiulo, this year’s elected Welfare Officer, has been involved in the campaign since its beginnings and is committed to widening the scope and visibility of the campaign, recruiting more student volunteers and improving the signposting of guidance and advice services in order to ensure that all students have access to the support they require. We welcome all volunteers and if you would like to get involved you can contact Rianna at welfare@sussexstudent.com

The definition of mental health is hard to pin down. Some people have described it as the absence of ill-health, others have said it’s the ability to enjoy life, or being resilient and able to bounce back after setbacks. There is a spectrum of mental ill-health that ranges from not having much of an impact on everyday life to severely impeding it. The 5 most common mental health problems are: depression, anxiety, obsessive-compulsive disorder, phobias, and eating disorders.

Mental health problems can affect many aspects of a student’s life, but there are things you can do to help yourself or friends who are affected. These include registering with the University’s Student Support Unit, which can then put reasonable adjustments in place to help students study and sit exams. The University also provides a counselling service. If you are unsure where to go, or what to do, you can always drop in to the Student Life Centre in Chichester.

The Students’ Union carried out a piece of research into the views and experiences of students at Sussex in 2012 and found that:

These are statistics we’d like to change and we hope we can do that by encouraging you to talk openly, eradicate stigma and clearly signpost the support services available.

• 75% of students with a mental health issue did not declare it on their University application form

• 60% of students would not declare a mental health issue when applying for employment

• 87% of students felt there was stigma attached to having mental health issues

• 44% of students would do nothing if they felt their mental health issues were affecting their studies

Myth: Mental health problems are very rare.

Fact: 1 in 4 people will suffer a mental health problem every year.

Myth: People with mental health problems can snap out of it if they try harder.

Fact: Mental health problems have nothing to do with not trying hard enough and many people need help to get better.

Myth: Mental health problems are not real illnesses in the way physical ones are.

Fact: Mental health disorders have been shown to have a genetic and biological cause, in exactly the same way that physical ones do.

Myth: It’s easy to talk about feelings and mental health with friends.

Fact: Many people fear stigmatisation and rejection from their friends if they talk about their mental health. Myth: Not being able to handle your mental wellbeing makes you weak.

Fact: Mental illnesses are a product of the interaction

of biological, psychological, and social factors, not strength of character.

Ten Common Myths about Mental Health

Adapted from the Time to Change website http://www.time-to-change.org.uk/mental-health-statistics-facts#myths-facts

Myth: Mental health problems are caused by the person suffering from them.

Fact: There are many causes for mental illness but it is

not the fault of the sufferer.

Myth: Those with mental health problems are violent and dangerous.

Fact: People who suffer with mental health disorders are

no more violent than anyone else and in fact are more likely to be a victim of violence.

Myth: People with mental health problems don’t experience discrimination.

Fact: 9 out of 10 people with mental health problems experience stigma and discrimination.

Myth: There is no hope for people with mental illness

Fact: There are plenty of treatments for mental illnesses. The Counselling service on campus offers free support for those suffering with mental health issues.

Myth: Mental illness cannot affect me.

Fact: Mental illness can affect anyone, even celebrities such as Stephen Fry, Ruby Wax, John Nash, Emma Thompson, Sinead O'Connor, Halle Berry, Janet Jackson, Owen Wilson and Serena Williams to name but a few.

Life at University can sometimes be stressful, especially during the first few months while you are trying to adjust to a new living and learning environment. There are lots of small and simple ways to look after your mental health and well-being.

Title and apple illustration

- Talk to someoneTalking about your feelings is not a sign of weakness but, instead, a way of coping. You can take charge of your well-being by sharing your feelings with your family and friends. Being listened to will help you feel supported and valued. Talking to others encourages others to share their feelings as well.

- Take a breakHaving some ‘me time’ for few minutes can de-stress you. Listen to your body and take rests regularly. Stressing yourself out will be counter-productive to your work.

- Eat wellNot only does a healthy and balanced diet keep you physically healthy, it is also beneficial for your mental health. A diet including lots of different types of fruit and vegetables, wholegrain cereals or bread, nuts and seeds, dairy products, oily fish and plenty of water provides nutrients to your brain and organs and improves your physical and mental health. Caffeine, sugar and alcohol might have an immediate effect on changing your mood but they might negatively affect your health and well-being in the long-term.

- Be activeExercise releases chemicals into the brain that improve your mood. It helps you sleep, concentrate and keeps your brain and organs healthy. Regular physical activity can also boost your self-esteem. Being active does not necessarily mean vigorous exercise like running and doing sports. Walking, gardening or even doing housework can keep you active.

- Do something you are good atDoing things that you love and enjoy can help you forget your troubles and worries and change your mood. Concentrating on things that you are good at can de-stress and even boost your self-esteem.

- Ask for helpEveryone needs help sometimes. There are times where we all feel tired or overwhelmed by our own feelings and what happens around us. It is okay to ask for help if you feel like you cannot cope. Get help when your feelings stop you getting on with life, have a big impact on the people you live or work with or are affecting your mood over several weeks. You can ask for help from family and friends or seek assistance from local services (see next section).

- Accept who you areWe are all unique human beings with different qualities and skills. Acknowledge and accept your weaknesses. It is okay to not be okay. Be proud of who you are and focus on your strengths. Feeling good about yourself boosts your self-esteem, mood and your confidence upon facing challenges in your life.

Adapted from the Mental Health Foundation’s website http://www.mental-health.org.uk/help-information/10-ways-to-look-after-your-mental-health/

On campus The Counselling ServiceThe Counselling Service provides free and confidential individual and group based therapy for students and runs regular workshops focusing on stress management, anxiety, insomnia and many other common problems encountered whilst studying.

For more information please visit www.sussex.ac.uk/counselling or contact 01273 678156 / counsellingreception@sussex.ac.uk

Student Support UnitThe Student Support Unit (SSU) offers a confidential service to prospective and registered students who have evidence of a long term mental health condition or autistic spectrum. They can assess your study support requirements and arrange for extra support or adjustments. You may also be eligible for help from a study support mentor, who provide weekly one to one support to help you manage your academic workload.

For more information please visit www.sussex.ac.uk/studentsupport or contact 01273 877466 / studentsupport@sussex.ac.uk

Student Life CentreThe Student Life Centre (SLC) offers information and advice to students on a range of issues including any concerns that affect your ability to study or well-being. They have information about support services on and off campus and can refer you to the most appropriate source of help. If you don’t know who to talk to or who to ask – start at the Student Life Centre.

For more information please visit www.sussex.ac.uk/studentlifecentre or contact 01273 876767 / studentlifecentre@sussex.ac.uk

CALM Relief SeriesThe University provides access to an online health information and self-help package available for all students to access. CALM provides a program intended to help relieve the symptoms of many common mental health issues such as depression, stress, insomnia and substance abuse using cognitive therapy. CALM is not intended to replace a professional service but many students may find the program beneficial. For more

access on how to access the package please refer to the website: www.sussex.ac.uk/counselling/calm

The University also has Health and Well-being webpages with lots of practical advice and tips on how to manage your emotional and mental health. See: www.sussex.ac.uk/wellbeing/mentalhealth

Sussex Student MindsThe Sussex Student Minds Society is a student-run society that seeks to provide a safe, open and non-judgmental space for students who may be affected by mental health issues as well as for those who are interested in gaining a greater insight. They are also available to those people who do not directly or indirectly suffer from mental health problems but may be struggling with everyday life; from academic worries to friendship concerns.

For more information please visit www.sussexstudent.com/minds

Residential Advisors (RAs)RAs are trained returning students who live in University residences to help new students settle in, to act as a first port of call for any questions and to provide general welfare support. All new residents will receive contact details for their RA when they arrive and time and dates for your first kitchen meeting will be posted on your arrival.

Off campus

MindIf you feel you may need help with a problem but would prefer to seek this off campus, the charity Mind provides an extensive list of available services in Brighton & Hove, in addition to general advice and information surrounding mental health. For more information please visit www.mind.org.uk.

Crisis serviceIf you feel you are in crisis, in need of urgent advice or support regarding your mental health, please telephone the NHS 111 number where access to the appropriate service will be provided. The Samaritans also offer 24 hour emotional support and can be contacted on 08457 909090. A full list of crisis services can also be found on the Mind website.

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How to help someone suffering from a mental health problemIf a friend or someone you know has a mental health problem, you might think there isn’t much you can do to help the situation. In reality, you can make a big difference to someone simply by talking to them. It’s also important to make yourself aware of issues that they might face and which services are on offer to help (see the previous section on the services available on and off campus).

How to talk about mental healthTalking openly about mental health can help challenge the stigma attached to it. Often people are unsure about talking to friends who are dealing with a mental health problem because there is this idea that you have to be an expert to say anything helpful. This is not true. More often than not, small day-to-day things like sending a positive text or having a cup of tea with your friend can make a big difference.

1) Don’t be afraid to start the conversation. The person experiencing the problem may not feel like talking about it, but you won’t know until you ask. If you bring the topic up, they’ll know it’s ok to talk to you about it in future.

2) Simply start by asking how they are feeling. It may sound insignificant, but asking someone ‘How are you feeling today?’ is a really good way to start a conversation. This implies that you know things can be up and down and that you really do want to know how they are.

3) Be open-minded and non-judgmental. Try not to brush off someone’s problem with throw-away comments like ‘Pull yourself together’, ‘It’ll pass’ and ‘Cheer up’. Even if you don’t understand what is going on for them, let them know that you are listening.

4) Try to have relaxed and open body language. Avoid looking uncomfortable and shocked, or as if you don’t want to talk about mental health.

5) Ask the person how you can help. It’s good to be proactive, but don’t assume you have all the answers, or that what worked for you or someone you know will work for everyone. Give them the opportunity to tell you what kind of help they need or would like.

6) Talk about other things. Talking about mental health is essential, but it’s also important to keep talking about the things you would usually. This gives the person some normality and includes them in everyday things.

7) Don’t shy away from the issue. It takes guts to talk about a mental health problem, so if someone you know brings it up, listen and engage with them.

8) Be patient. People aren’t always ready to talk about their mental health problem straight away. What’s important is letting them know that you’re there for them when they’re ready.

9) Make time for them. If you say you’ll be there for someone, try to follow through. You don’t have to constantly be checking up on them, but it’s important that they know you’re there to support them.

10) Have faith in the little things. Small actions, like sending a text with a positive message, or knocking on your

friend’s door now and then can make all the difference.

Adapted from the Time to Change website http://www.time-to-change.org.uk/talk-about-mental-health/tips

ContributorsThis zine was written by members of the 2013/14 Mental Health Campaign - University of Sussex Students’ Union.

Sophie van der HamRianna GargiuloHazel TongKate PembertonShauna CrampsieLynsey Davies

www.sussexstudent.com