Toolkit to Student's Mental Health

What is Mental Health? 

Have you ever felt isolated, incapable, stressed, or unstable? Have you ever experienced how the challenges of uni, work, family obligations, and social life were overwhelming you?

I KNOW EXACTLY HOW YOU FEEL BUT LET ME TELL YOU THAT

You might have not even realised how many successful people such as Demi Lovato, Leonardo DiCaprio, Lady Gaga, Adele and many more have or continue to battle mental illness.  At some point in life, we all deal with stress, anxiety, and even depression, but knowing how to cope with it makes the difference. This toolkit to student's mental health will guide you through the coping process. Check out how Demi Lovato responded to criticism on her gaining weight.

What causes Mental Health in Students?

University is a stressful time in a student’s life. The pressure of uni can feel impossible and draining rather than striving passions. Students accumulate stress from three main concepts:

1. Financial Stress

As students, we have to pay a crazy amount of money on textbooks. I once had to pay €120 for a textbook that was said to be mandatory and never actually ended up using it. That’s on top of tuition fees, parking fees, and gym fees that we have to pay. Can you believe that 70% of students are stressed about their finances?  Check out this data on college students and financial stress if you don’t believe me!

2. Heavy Consensus

Having assignments & deadlines building up altogether is often causing major stress for students. Having to do one task after another, without taking a break can be overwhelming as not everyone can cope with that level of stress. I wish we could be understood and be given extended deadlines that were spaced out over the weeks, not all during the same period of time.

3. Time constraints

Time constraints can also be very stressful for students. We often find ourselves in situations where we are given multiple weekly readings per module, along with textbooks, and lecture contexts. Having this for every module can be discouraging for students and they don’t even try to get their readings done, as they know they will not get through them all.

Toolkit to improve Mental Health

1. Balanced Sleeping Cycle

Having a balanced sleeping cycle helps to maintain a positive mood throughout the day. If we don’t get enough sleep we tend to feel less-focused, anxious, and depressed. It is recommended to get between 8-10 hours of sleep per night to improve creativity, focus, innovation, and student mental health and wellbeing.  HelpGuide outlines methods on how to sleep better and overcome sleeping obstacles.

2. Time Management

As students, we often get stressed when we feel that we are running out of time to complete tasks or meet deadlines. To manage your time wisely and to avoid stress; create a to-do list, plan accordingly, and break tasks up in chunks to help you accomplish them much more easily. Create the perfect to-do list that boosts productivity and fights procrastination. Talk to someone; a friend, peer or family member and study together if it helps!

3. Share Content

Most students live on budgets; therefore, they need to be cost-efficient when spending money. If you’re ever asked to buy textbooks for diverse modules, you can simply share the content with your friends and split up the costs. Often lecturers expect us to buy heavy and expensive textbooks, but they often forget that as students we live on limited budgets. So, let’s do it our way!

4. Exercise

Exercise is proven to increase self-esteem, reduce stress levels, boost brainpower, and improve students mental health and wellbeing. We should exercise between 20-30 minutes every day. This will help us to eliminate the feeling of being tired and lazy. Ace fitness offers a program for the Top 25 At-Home Exercises that we can do during the lockdown, or you can go for a run!

5. Nutrition

A balanced diet plays an important role in the prevention of mental health illness and disorder. How to manage your mood with food provides 8 tips in maintaining a nutritious diet.

6. Talk to someone

Sharing difficulties can help you overcome them. Despite the COVID-19 restrictions find a way to get in touch with your friends and peers. Try not to completely isolate yourself from the world, as socialising plays a crucial role in students mental health and wellbeing. Find things you enjoy doing and that can boost your happiness levels.

If you feel overwhelmed and stressed, it is perfectly OK to talk to someone. Make an appointment with your student wellbeing adviser and seek help. You can talk to someone through the following mental health apps. Check out this list!

• Spotify
• Headspace
• Calm
• Mood Tracker- Anti Depression App
• Reddit
• Map My Run and Couch to 5k

Why are Mental Health days important for students?

It is of vital importance for students to take mental health days to help them maintain a healthy and happy life. The video below illustrates the importance of taking a BREAK.

“It is always OK not to be OK, and it is always OK to take a Break”.

Why is it important to take care of your Mental Health?

Major depression rates in millennials increased by 31% from 2014 to 2017, rates of psychotic conditions increased by 15%, and rates of substance use disorder rose by 10%. Check out this info to find more about health and wellness trends for millennials!

Mental Health is important because:

• Helps with self-care and stress management.
• Helps to stay healthy and maintain concentration to study well.
• Helps to be exam-focused
• If not managed well uncertainty & anxiety can disrupt education and physical activities.
• Can reduce creativity and innovation.

You are .......

Now that you know the ins and outs of mental health make sure to keep yourself up to date on the latest news, tips, and tricks by following our social media accounts:

For more Spectrum lifestyle tips, tricks, and info subscribe to our blog using the button below!

For more tips check out our Spectrum Wellbeing Blogs:

Everyone here at Spectrum Wellbeing would love to hear how you feel about Mental Health - drop your thoughts in the comments section below! 👇

Looking to start or advance your fitness journey? Stuck at home? Well you've come to the right place!

So, we are still in the middle of lockdown and now you’re thinking, it’s time. Today is the day. I will do this.

The Ultimate Guide To Travel Abroad After Graduation

“Stop dreaming about your bucket list and start living”. Anette White

Have been sitting in front of your desk for a long time? Stand up and let’s get moving to release your body!!

How you can be a sustainable student. Our top 7 tips and the benefits of sustainable living.

Fast Fashion Brands [And How To Avoid Them]

Covid-19 has turned our lives upside down. Life can be a lot more stressful than before and it can be hard to find a moment for yourself. 

I have your solution: mindfulness! 

A lot of people are quick to knock mindfulness as being a new age fad, boring or even hard to do but mindfulness can be extremely beneficial, especially now with all the stresses we are faced with. 

Since I have started mindfulness, it has changed my life in three ways.

• I have become less anxious. You become much more aware of your emotions.  You become more relaxed, open, receive, and let go.

• I am more present in and aware of being in the current moment. I have learnt to enjoy what I am doing right now which in turn has led to more happiness.

• I am more focused and productive.

You can do it too! 

First up: Meditation.

Whether we are feeling challenged by the circumstances or frazzled from endless zoom lectures, meditation can provide a reset for the mind through a path of learning through awareness and compassion.

Awareness allows us to better understand how and why we think and feel the way we do, often resulting in a healthier perspective on life.

Compassion allows us to be not only kinder to ourselves but to others, leading to healthier relationships with partners, family, and friends.

While meditation is different for everyone, here is a simple guide that you can follow for how I like to meditate: 

I like to set up my own quite space, but anywhere that makes you feel relaxed and comfortable is perfect.

I like to meditate for 10-20 minutes but you can meditate for as little as 2 minutes. While I meditate, I listen to powerful frequencies to help me focus (432HZ or above).

If I am struggling to concentrate, sometimes I follow a guided meditation on YouTube. Headspace have released a new meditation series on Netflix which is worth checking out. 

I sit with my legs crossed, with good posture and palms facing up. Focusing on my breath, especially in the first 2 minutes. 

I then begin Resonant Tuning. This is a way of relaxing your entire body. When I do this, I like to imagine a cleansing, purifying ball of white light that moves throughout my body, starting at the crown of my head. I inhale fresh new energy, hold my breath, and let out a big exhale, letting go. Humming is optional and keep repeating! 

As the observer, let thoughts come and go, let them float away and smile! 😊

Next Step: Manifestation. 

Manifestation is a practice that I truly believe has helped me to keep focused and productive during these times.

So, what exactly is manifestation?

Manifestation is bringing something tangible into your life through attraction and belief, i.e., if you think it, and it will come. However, there is more to manifestation than just willpower and positive thinking. Manifesting is making everything you want to feel and experience a reality... through your thoughts, actions, beliefs, and emotions.

Yes, this seems complicated but, it is actually very simple!

The first step to manifesting is to clearly set out your goals and intentions.

Once you have set these intentions, you need to ask for them. This can be done a few ways such as meditation, making a vision board, or my favorite, journaling.

Then start working towards your goals. Think about the steps you need to take to reach these goals and then build them into your routine.

Be mindful of and thankful for what you receive and let go of resistance or limiting beliefs. Manifestation will not reveal results overnight, however, remember that the universe only has three answers for manifestation:

1) Yes, you got it!

2) Sure, but its not the right time or

3) No, because I have something better in store. Be flexible and trust the process.

Additionally, you can concentrate on how you feel. If you want more love in your life, set the intention to be more loving. If you seek kindness, focus your energy on empathy and compassion.

So, what are you waiting for?

Finally: Get your pens out, were going to start journaling.

As I mentioned, journaling is a great way to start manifesting but that is not the only use! They are a great way to release any negative thoughts and gain more clarity and focus on your mind.

My advice: get yourself 2 journals.

One for manifesting, scripting, writing out your dreams goals and desires: building the life that you want.

The other for brain dumps, things you want to heal from, processing limited beliefs and emotional release.

It is important to keep these energies separate for them to be potent and powerful in doing what they are intended to do. Do not mix energies of the past with energies for the future!

If you are finding it hard to get started, try these prompts:

• What is the best thing that happened to you today?
• What upset you today?
• Where do you want to be in your life and what did you do today to help you achieve it?
• What is one thing you want to approach differently tomorrow?
• How have you made yourself proud today?

Here are 5 things I wish I knew before I started journaling:

1. It must be a deliberate practice. You must write in it every day until it becomes a habit.
2. It does not have to be perfect – you can make a mess! Write big sprawling words, make doodles, and scribble to your heart’s content! It is for your eyes only.
3. You must be completely honest with yourself to reap the benefits! It will not be easy at first, but you will find it easier to open up over time! Write truthfully and openly from the heart.
4. There are no rules, you can use it for many purposes! Release stress, express happiness, complain, give gratitude etc.
5. Have fun with it and try to finish every entry on a positive note! Include some positive thoughts each day! Try find at least one thing to be hopeful and optimistic about.

I hope you enjoyed my guide to mindfulness.
I would love to know what you like to do to take some time for yourself - let me know, leave a comment! 

Namaste my friends!
Veronica 💖

Are you looking for some more inspiration for things to do during lockdown? Check out more of our recommendations below 😘

Whether it’s helping you through your study cram sessions, used as a motivation to get out of bed in the morning or your go-to for a little catch up with friends, it’s clear that coffee is a holy grail for students. In a time where the highlight of our day is going out on our daily walk or grabbing a takeaway coffee, we thought it would be helpful to our fellow students to compile a list of 5 of our favourite coffee spots near UCD that would be considered student favourites. If you’re looking for a caffeine fix, looking for a new hang-out spot or simply browsing out of boredom, you came to the right place!

Toolkit to Student's Mental Health

What is Mental Health? 

Have you ever felt isolated, incapable, stressed, or unstable? Have you ever experienced how the challenges of uni, work, family obligations, and social life were overwhelming you?

I KNOW EXACTLY HOW YOU FEEL BUT LET ME TELL YOU THAT

You might have not even realised how many successful people such as Demi Lovato, Leonardo DiCaprio, Lady Gaga, Adele and many more have or continue to battle mental illness.  At some point in life, we all deal with stress, anxiety, and even depression, but knowing how to cope with it makes the difference. This toolkit to student's mental health will guide you through the coping process. Check out how Demi Lovato responded to criticism on her gaining weight.

What causes Mental Health in Students?

University is a stressful time in a student’s life. The pressure of uni can feel impossible and draining rather than striving passions. Students accumulate stress from three main concepts:

1. Financial Stress

As students, we have to pay a crazy amount of money on textbooks. I once had to pay €120 for a textbook that was said to be mandatory and never actually ended up using it. That’s on top of tuition fees, parking fees, and gym fees that we have to pay. Can you believe that 70% of students are stressed about their finances?  Check out this data on college students and financial stress if you don’t believe me!

2. Heavy Consensus

Having assignments & deadlines building up altogether is often causing major stress for students. Having to do one task after another, without taking a break can be overwhelming as not everyone can cope with that level of stress. I wish we could be understood and be given extended deadlines that were spaced out over the weeks, not all during the same period of time.

3. Time constraints

Time constraints can also be very stressful for students. We often find ourselves in situations where we are given multiple weekly readings per module, along with textbooks, and lecture contexts. Having this for every module can be discouraging for students and they don’t even try to get their readings done, as they know they will not get through them all.

Toolkit to improve Mental Health

1. Balanced Sleeping Cycle

Having a balanced sleeping cycle helps to maintain a positive mood throughout the day. If we don’t get enough sleep we tend to feel less-focused, anxious, and depressed. It is recommended to get between 8-10 hours of sleep per night to improve creativity, focus, innovation, and student mental health and wellbeing.  HelpGuide outlines methods on how to sleep better and overcome sleeping obstacles.

2. Time Management

As students, we often get stressed when we feel that we are running out of time to complete tasks or meet deadlines. To manage your time wisely and to avoid stress; create a to-do list, plan accordingly, and break tasks up in chunks to help you accomplish them much more easily. Create the perfect to-do list that boosts productivity and fights procrastination. Talk to someone; a friend, peer or family member and study together if it helps!

3. Share Content

Most students live on budgets; therefore, they need to be cost-efficient when spending money. If you’re ever asked to buy textbooks for diverse modules, you can simply share the content with your friends and split up the costs. Often lecturers expect us to buy heavy and expensive textbooks, but they often forget that as students we live on limited budgets. So, let’s do it our way!

4. Exercise

Exercise is proven to increase self-esteem, reduce stress levels, boost brainpower, and improve students mental health and wellbeing. We should exercise between 20-30 minutes every day. This will help us to eliminate the feeling of being tired and lazy. Ace fitness offers a program for the Top 25 At-Home Exercises that we can do during the lockdown, or you can go for a run!

5. Nutrition

A balanced diet plays an important role in the prevention of mental health illness and disorder. How to manage your mood with food provides 8 tips in maintaining a nutritious diet.

6. Talk to someone

Sharing difficulties can help you overcome them. Despite the COVID-19 restrictions find a way to get in touch with your friends and peers. Try not to completely isolate yourself from the world, as socialising plays a crucial role in students mental health and wellbeing. Find things you enjoy doing and that can boost your happiness levels.

If you feel overwhelmed and stressed, it is perfectly OK to talk to someone. Make an appointment with your student wellbeing adviser and seek help. You can talk to someone through the following mental health apps. Check out this list!

• Spotify
• Headspace
• Calm
• Mood Tracker- Anti Depression App
• Reddit
• Map My Run and Couch to 5k

Why are Mental Health days important for students?

It is of vital importance for students to take mental health days to help them maintain a healthy and happy life. The video below illustrates the importance of taking a BREAK.

“It is always OK not to be OK, and it is always OK to take a Break”.

Why is it important to take care of your Mental Health?

Major depression rates in millennials increased by 31% from 2014 to 2017, rates of psychotic conditions increased by 15%, and rates of substance use disorder rose by 10%. Check out this info to find more about health and wellness trends for millennials!

Mental Health is important because:

• Helps with self-care and stress management.
• Helps to stay healthy and maintain concentration to study well.
• Helps to be exam-focused
• If not managed well uncertainty & anxiety can disrupt education and physical activities.
• Can reduce creativity and innovation.

You are .......

Now that you know the ins and outs of mental health make sure to keep yourself up to date on the latest news, tips, and tricks by following our social media accounts:

For more Spectrum lifestyle tips, tricks, and info subscribe to our blog using the button below!

For more tips check out our Spectrum Wellbeing Blogs:

Everyone here at Spectrum Wellbeing would love to hear how you feel about Mental Health - drop your thoughts in the comments section below! 👇

Looking to start or advance your fitness journey? Stuck at home? Well you've come to the right place!

So, we are still in the middle of lockdown and now you’re thinking, it’s time. Today is the day. I will do this.

The Ultimate Guide To Travel Abroad After Graduation

“Stop dreaming about your bucket list and start living”. Anette White

Have been sitting in front of your desk for a long time? Stand up and let’s get moving to release your body!!

How you can be a sustainable student. Our top 7 tips and the benefits of sustainable living.

Fast Fashion Brands [And How To Avoid Them]

Covid-19 has turned our lives upside down. Life can be a lot more stressful than before and it can be hard to find a moment for yourself. 

I have your solution: mindfulness! 

A lot of people are quick to knock mindfulness as being a new age fad, boring or even hard to do but mindfulness can be extremely beneficial, especially now with all the stresses we are faced with. 

Since I have started mindfulness, it has changed my life in three ways.

• I have become less anxious. You become much more aware of your emotions.  You become more relaxed, open, receive, and let go.

• I am more present in and aware of being in the current moment. I have learnt to enjoy what I am doing right now which in turn has led to more happiness.

• I am more focused and productive.

You can do it too! 

First up: Meditation.

Whether we are feeling challenged by the circumstances or frazzled from endless zoom lectures, meditation can provide a reset for the mind through a path of learning through awareness and compassion.

Awareness allows us to better understand how and why we think and feel the way we do, often resulting in a healthier perspective on life.

Compassion allows us to be not only kinder to ourselves but to others, leading to healthier relationships with partners, family, and friends.

While meditation is different for everyone, here is a simple guide that you can follow for how I like to meditate: 

I like to set up my own quite space, but anywhere that makes you feel relaxed and comfortable is perfect.

I like to meditate for 10-20 minutes but you can meditate for as little as 2 minutes. While I meditate, I listen to powerful frequencies to help me focus (432HZ or above).

If I am struggling to concentrate, sometimes I follow a guided meditation on YouTube. Headspace have released a new meditation series on Netflix which is worth checking out. 

I sit with my legs crossed, with good posture and palms facing up. Focusing on my breath, especially in the first 2 minutes. 

I then begin Resonant Tuning. This is a way of relaxing your entire body. When I do this, I like to imagine a cleansing, purifying ball of white light that moves throughout my body, starting at the crown of my head. I inhale fresh new energy, hold my breath, and let out a big exhale, letting go. Humming is optional and keep repeating! 

As the observer, let thoughts come and go, let them float away and smile! 😊

Next Step: Manifestation. 

Manifestation is a practice that I truly believe has helped me to keep focused and productive during these times.

So, what exactly is manifestation?

Manifestation is bringing something tangible into your life through attraction and belief, i.e., if you think it, and it will come. However, there is more to manifestation than just willpower and positive thinking. Manifesting is making everything you want to feel and experience a reality... through your thoughts, actions, beliefs, and emotions.

Yes, this seems complicated but, it is actually very simple!

The first step to manifesting is to clearly set out your goals and intentions.

Once you have set these intentions, you need to ask for them. This can be done a few ways such as meditation, making a vision board, or my favorite, journaling.

Then start working towards your goals. Think about the steps you need to take to reach these goals and then build them into your routine.

Be mindful of and thankful for what you receive and let go of resistance or limiting beliefs. Manifestation will not reveal results overnight, however, remember that the universe only has three answers for manifestation:

1) Yes, you got it!

2) Sure, but its not the right time or

3) No, because I have something better in store. Be flexible and trust the process.

Additionally, you can concentrate on how you feel. If you want more love in your life, set the intention to be more loving. If you seek kindness, focus your energy on empathy and compassion.

So, what are you waiting for?

Finally: Get your pens out, were going to start journaling.

As I mentioned, journaling is a great way to start manifesting but that is not the only use! They are a great way to release any negative thoughts and gain more clarity and focus on your mind.

My advice: get yourself 2 journals.

One for manifesting, scripting, writing out your dreams goals and desires: building the life that you want.

The other for brain dumps, things you want to heal from, processing limited beliefs and emotional release.

It is important to keep these energies separate for them to be potent and powerful in doing what they are intended to do. Do not mix energies of the past with energies for the future!

If you are finding it hard to get started, try these prompts:

• What is the best thing that happened to you today?
• What upset you today?
• Where do you want to be in your life and what did you do today to help you achieve it?
• What is one thing you want to approach differently tomorrow?
• How have you made yourself proud today?

Here are 5 things I wish I knew before I started journaling:

1. It must be a deliberate practice. You must write in it every day until it becomes a habit.
2. It does not have to be perfect – you can make a mess! Write big sprawling words, make doodles, and scribble to your heart’s content! It is for your eyes only.
3. You must be completely honest with yourself to reap the benefits! It will not be easy at first, but you will find it easier to open up over time! Write truthfully and openly from the heart.
4. There are no rules, you can use it for many purposes! Release stress, express happiness, complain, give gratitude etc.
5. Have fun with it and try to finish every entry on a positive note! Include some positive thoughts each day! Try find at least one thing to be hopeful and optimistic about.

I hope you enjoyed my guide to mindfulness.
I would love to know what you like to do to take some time for yourself - let me know, leave a comment! 

Namaste my friends!
Veronica 💖

Are you looking for some more inspiration for things to do during lockdown? Check out more of our recommendations below 😘

Whether it’s helping you through your study cram sessions, used as a motivation to get out of bed in the morning or your go-to for a little catch up with friends, it’s clear that coffee is a holy grail for students. In a time where the highlight of our day is going out on our daily walk or grabbing a takeaway coffee, we thought it would be helpful to our fellow students to compile a list of 5 of our favourite coffee spots near UCD that would be considered student favourites. If you’re looking for a caffeine fix, looking for a new hang-out spot or simply browsing out of boredom, you came to the right place!

Toolkit to Student's Mental Health

What is Mental Health? 

Have you ever felt isolated, incapable, stressed, or unstable? Have you ever experienced how the challenges of uni, work, family obligations, and social life were overwhelming you?

I KNOW EXACTLY HOW YOU FEEL BUT LET ME TELL YOU THAT

You might have not even realised how many successful people such as Demi Lovato, Leonardo DiCaprio, Lady Gaga, Adele and many more have or continue to battle mental illness.  At some point in life, we all deal with stress, anxiety, and even depression, but knowing how to cope with it makes the difference. This toolkit to student's mental health will guide you through the coping process. Check out how Demi Lovato responded to criticism on her gaining weight.

What causes Mental Health in Students?

University is a stressful time in a student’s life. The pressure of uni can feel impossible and draining rather than striving passions. Students accumulate stress from three main concepts:

1. Financial Stress

As students, we have to pay a crazy amount of money on textbooks. I once had to pay €120 for a textbook that was said to be mandatory and never actually ended up using it. That’s on top of tuition fees, parking fees, and gym fees that we have to pay. Can you believe that 70% of students are stressed about their finances?  Check out this data on college students and financial stress if you don’t believe me!

2. Heavy Consensus

Having assignments & deadlines building up altogether is often causing major stress for students. Having to do one task after another, without taking a break can be overwhelming as not everyone can cope with that level of stress. I wish we could be understood and be given extended deadlines that were spaced out over the weeks, not all during the same period of time.

3. Time constraints

Time constraints can also be very stressful for students. We often find ourselves in situations where we are given multiple weekly readings per module, along with textbooks, and lecture contexts. Having this for every module can be discouraging for students and they don’t even try to get their readings done, as they know they will not get through them all.

Toolkit to improve Mental Health

1. Balanced Sleeping Cycle

Having a balanced sleeping cycle helps to maintain a positive mood throughout the day. If we don’t get enough sleep we tend to feel less-focused, anxious, and depressed. It is recommended to get between 8-10 hours of sleep per night to improve creativity, focus, innovation, and student mental health and wellbeing.  HelpGuide outlines methods on how to sleep better and overcome sleeping obstacles.

2. Time Management

As students, we often get stressed when we feel that we are running out of time to complete tasks or meet deadlines. To manage your time wisely and to avoid stress; create a to-do list, plan accordingly, and break tasks up in chunks to help you accomplish them much more easily. Create the perfect to-do list that boosts productivity and fights procrastination. Talk to someone; a friend, peer or family member and study together if it helps!

3. Share Content

Most students live on budgets; therefore, they need to be cost-efficient when spending money. If you’re ever asked to buy textbooks for diverse modules, you can simply share the content with your friends and split up the costs. Often lecturers expect us to buy heavy and expensive textbooks, but they often forget that as students we live on limited budgets. So, let’s do it our way!

4. Exercise

Exercise is proven to increase self-esteem, reduce stress levels, boost brainpower, and improve students mental health and wellbeing. We should exercise between 20-30 minutes every day. This will help us to eliminate the feeling of being tired and lazy. Ace fitness offers a program for the Top 25 At-Home Exercises that we can do during the lockdown, or you can go for a run!

5. Nutrition

A balanced diet plays an important role in the prevention of mental health illness and disorder. How to manage your mood with food provides 8 tips in maintaining a nutritious diet.

6. Talk to someone

Sharing difficulties can help you overcome them. Despite the COVID-19 restrictions find a way to get in touch with your friends and peers. Try not to completely isolate yourself from the world, as socialising plays a crucial role in students mental health and wellbeing. Find things you enjoy doing and that can boost your happiness levels.

If you feel overwhelmed and stressed, it is perfectly OK to talk to someone. Make an appointment with your student wellbeing adviser and seek help. You can talk to someone through the following mental health apps. Check out this list!

• Spotify
• Headspace
• Calm
• Mood Tracker- Anti Depression App
• Reddit
• Map My Run and Couch to 5k

Why are Mental Health days important for students?

It is of vital importance for students to take mental health days to help them maintain a healthy and happy life. The video below illustrates the importance of taking a BREAK.

“It is always OK not to be OK, and it is always OK to take a Break”.

Why is it important to take care of your Mental Health?

Major depression rates in millennials increased by 31% from 2014 to 2017, rates of psychotic conditions increased by 15%, and rates of substance use disorder rose by 10%. Check out this info to find more about health and wellness trends for millennials!

Mental Health is important because:

• Helps with self-care and stress management.
• Helps to stay healthy and maintain concentration to study well.
• Helps to be exam-focused
• If not managed well uncertainty & anxiety can disrupt education and physical activities.
• Can reduce creativity and innovation.

You are .......

Now that you know the ins and outs of mental health make sure to keep yourself up to date on the latest news, tips, and tricks by following our social media accounts:

For more Spectrum lifestyle tips, tricks, and info subscribe to our blog using the button below!

For more tips check out our Spectrum Wellbeing Blogs:

Everyone here at Spectrum Wellbeing would love to hear how you feel about Mental Health - drop your thoughts in the comments section below! 👇

Looking to start or advance your fitness journey? Stuck at home? Well you've come to the right place!

So, we are still in the middle of lockdown and now you’re thinking, it’s time. Today is the day. I will do this.

The Ultimate Guide To Travel Abroad After Graduation

“Stop dreaming about your bucket list and start living”. Anette White

Have been sitting in front of your desk for a long time? Stand up and let’s get moving to release your body!!

How you can be a sustainable student. Our top 7 tips and the benefits of sustainable living.

Fast Fashion Brands [And How To Avoid Them]

Covid-19 has turned our lives upside down. Life can be a lot more stressful than before and it can be hard to find a moment for yourself. 

I have your solution: mindfulness! 

A lot of people are quick to knock mindfulness as being a new age fad, boring or even hard to do but mindfulness can be extremely beneficial, especially now with all the stresses we are faced with. 

Since I have started mindfulness, it has changed my life in three ways.

• I have become less anxious. You become much more aware of your emotions.  You become more relaxed, open, receive, and let go.

• I am more present in and aware of being in the current moment. I have learnt to enjoy what I am doing right now which in turn has led to more happiness.

• I am more focused and productive.

You can do it too! 

First up: Meditation.

Whether we are feeling challenged by the circumstances or frazzled from endless zoom lectures, meditation can provide a reset for the mind through a path of learning through awareness and compassion.

Awareness allows us to better understand how and why we think and feel the way we do, often resulting in a healthier perspective on life.

Compassion allows us to be not only kinder to ourselves but to others, leading to healthier relationships with partners, family, and friends.

While meditation is different for everyone, here is a simple guide that you can follow for how I like to meditate: 

I like to set up my own quite space, but anywhere that makes you feel relaxed and comfortable is perfect.

I like to meditate for 10-20 minutes but you can meditate for as little as 2 minutes. While I meditate, I listen to powerful frequencies to help me focus (432HZ or above).

If I am struggling to concentrate, sometimes I follow a guided meditation on YouTube. Headspace have released a new meditation series on Netflix which is worth checking out. 

I sit with my legs crossed, with good posture and palms facing up. Focusing on my breath, especially in the first 2 minutes. 

I then begin Resonant Tuning. This is a way of relaxing your entire body. When I do this, I like to imagine a cleansing, purifying ball of white light that moves throughout my body, starting at the crown of my head. I inhale fresh new energy, hold my breath, and let out a big exhale, letting go. Humming is optional and keep repeating! 

As the observer, let thoughts come and go, let them float away and smile! 😊

Next Step: Manifestation. 

Manifestation is a practice that I truly believe has helped me to keep focused and productive during these times.

So, what exactly is manifestation?

Manifestation is bringing something tangible into your life through attraction and belief, i.e., if you think it, and it will come. However, there is more to manifestation than just willpower and positive thinking. Manifesting is making everything you want to feel and experience a reality... through your thoughts, actions, beliefs, and emotions.

Yes, this seems complicated but, it is actually very simple!

The first step to manifesting is to clearly set out your goals and intentions.

Once you have set these intentions, you need to ask for them. This can be done a few ways such as meditation, making a vision board, or my favorite, journaling.

Then start working towards your goals. Think about the steps you need to take to reach these goals and then build them into your routine.

Be mindful of and thankful for what you receive and let go of resistance or limiting beliefs. Manifestation will not reveal results overnight, however, remember that the universe only has three answers for manifestation:

1) Yes, you got it!

2) Sure, but its not the right time or

3) No, because I have something better in store. Be flexible and trust the process.

Additionally, you can concentrate on how you feel. If you want more love in your life, set the intention to be more loving. If you seek kindness, focus your energy on empathy and compassion.

So, what are you waiting for?

Finally: Get your pens out, were going to start journaling.

As I mentioned, journaling is a great way to start manifesting but that is not the only use! They are a great way to release any negative thoughts and gain more clarity and focus on your mind.

My advice: get yourself 2 journals.

One for manifesting, scripting, writing out your dreams goals and desires: building the life that you want.

The other for brain dumps, things you want to heal from, processing limited beliefs and emotional release.

It is important to keep these energies separate for them to be potent and powerful in doing what they are intended to do. Do not mix energies of the past with energies for the future!

If you are finding it hard to get started, try these prompts:

• What is the best thing that happened to you today?
• What upset you today?
• Where do you want to be in your life and what did you do today to help you achieve it?
• What is one thing you want to approach differently tomorrow?
• How have you made yourself proud today?

Here are 5 things I wish I knew before I started journaling:

1. It must be a deliberate practice. You must write in it every day until it becomes a habit.
2. It does not have to be perfect – you can make a mess! Write big sprawling words, make doodles, and scribble to your heart’s content! It is for your eyes only.
3. You must be completely honest with yourself to reap the benefits! It will not be easy at first, but you will find it easier to open up over time! Write truthfully and openly from the heart.
4. There are no rules, you can use it for many purposes! Release stress, express happiness, complain, give gratitude etc.
5. Have fun with it and try to finish every entry on a positive note! Include some positive thoughts each day! Try find at least one thing to be hopeful and optimistic about.

I hope you enjoyed my guide to mindfulness.
I would love to know what you like to do to take some time for yourself - let me know, leave a comment! 

Namaste my friends!
Veronica 💖

Are you looking for some more inspiration for things to do during lockdown? Check out more of our recommendations below 😘

Whether it’s helping you through your study cram sessions, used as a motivation to get out of bed in the morning or your go-to for a little catch up with friends, it’s clear that coffee is a holy grail for students. In a time where the highlight of our day is going out on our daily walk or grabbing a takeaway coffee, we thought it would be helpful to our fellow students to compile a list of 5 of our favourite coffee spots near UCD that would be considered student favourites. If you’re looking for a caffeine fix, looking for a new hang-out spot or simply browsing out of boredom, you came to the right place!

Toolkit to Student's Mental Health

What is Mental Health? 

Have you ever felt isolated, incapable, stressed, or unstable? Have you ever experienced how the challenges of uni, work, family obligations, and social life were overwhelming you?

I KNOW EXACTLY HOW YOU FEEL BUT LET ME TELL YOU THAT

You might have not even realised how many successful people such as Demi Lovato, Leonardo DiCaprio, Lady Gaga, Adele and many more have or continue to battle mental illness.  At some point in life, we all deal with stress, anxiety, and even depression, but knowing how to cope with it makes the difference. This toolkit to student's mental health will guide you through the coping process. Check out how Demi Lovato responded to criticism on her gaining weight.

What causes Mental Health in Students?

University is a stressful time in a student’s life. The pressure of uni can feel impossible and draining rather than striving passions. Students accumulate stress from three main concepts:

1. Financial Stress

As students, we have to pay a crazy amount of money on textbooks. I once had to pay €120 for a textbook that was said to be mandatory and never actually ended up using it. That’s on top of tuition fees, parking fees, and gym fees that we have to pay. Can you believe that 70% of students are stressed about their finances?  Check out this data on college students and financial stress if you don’t believe me!

2. Heavy Consensus

Having assignments & deadlines building up altogether is often causing major stress for students. Having to do one task after another, without taking a break can be overwhelming as not everyone can cope with that level of stress. I wish we could be understood and be given extended deadlines that were spaced out over the weeks, not all during the same period of time.

3. Time constraints

Time constraints can also be very stressful for students. We often find ourselves in situations where we are given multiple weekly readings per module, along with textbooks, and lecture contexts. Having this for every module can be discouraging for students and they don’t even try to get their readings done, as they know they will not get through them all.

Toolkit to improve Mental Health

1. Balanced Sleeping Cycle

Having a balanced sleeping cycle helps to maintain a positive mood throughout the day. If we don’t get enough sleep we tend to feel less-focused, anxious, and depressed. It is recommended to get between 8-10 hours of sleep per night to improve creativity, focus, innovation, and student mental health and wellbeing.  HelpGuide outlines methods on how to sleep better and overcome sleeping obstacles.

2. Time Management

As students, we often get stressed when we feel that we are running out of time to complete tasks or meet deadlines. To manage your time wisely and to avoid stress; create a to-do list, plan accordingly, and break tasks up in chunks to help you accomplish them much more easily. Create the perfect to-do list that boosts productivity and fights procrastination. Talk to someone; a friend, peer or family member and study together if it helps!

3. Share Content

Most students live on budgets; therefore, they need to be cost-efficient when spending money. If you’re ever asked to buy textbooks for diverse modules, you can simply share the content with your friends and split up the costs. Often lecturers expect us to buy heavy and expensive textbooks, but they often forget that as students we live on limited budgets. So, let’s do it our way!

4. Exercise

Exercise is proven to increase self-esteem, reduce stress levels, boost brainpower, and improve students mental health and wellbeing. We should exercise between 20-30 minutes every day. This will help us to eliminate the feeling of being tired and lazy. Ace fitness offers a program for the Top 25 At-Home Exercises that we can do during the lockdown, or you can go for a run!

5. Nutrition

A balanced diet plays an important role in the prevention of mental health illness and disorder. How to manage your mood with food provides 8 tips in maintaining a nutritious diet.

6. Talk to someone

Sharing difficulties can help you overcome them. Despite the COVID-19 restrictions find a way to get in touch with your friends and peers. Try not to completely isolate yourself from the world, as socialising plays a crucial role in students mental health and wellbeing. Find things you enjoy doing and that can boost your happiness levels.

If you feel overwhelmed and stressed, it is perfectly OK to talk to someone. Make an appointment with your student wellbeing adviser and seek help. You can talk to someone through the following mental health apps. Check out this list!

• Spotify
• Headspace
• Calm
• Mood Tracker- Anti Depression App
• Reddit
• Map My Run and Couch to 5k

Why are Mental Health days important for students?

It is of vital importance for students to take mental health days to help them maintain a healthy and happy life. The video below illustrates the importance of taking a BREAK.

“It is always OK not to be OK, and it is always OK to take a Break”.

Why is it important to take care of your Mental Health?

Major depression rates in millennials increased by 31% from 2014 to 2017, rates of psychotic conditions increased by 15%, and rates of substance use disorder rose by 10%. Check out this info to find more about health and wellness trends for millennials!

Mental Health is important because:

• Helps with self-care and stress management.
• Helps to stay healthy and maintain concentration to study well.
• Helps to be exam-focused
• If not managed well uncertainty & anxiety can disrupt education and physical activities.
• Can reduce creativity and innovation.

You are .......

Now that you know the ins and outs of mental health make sure to keep yourself up to date on the latest news, tips, and tricks by following our social media accounts:

For more Spectrum lifestyle tips, tricks, and info subscribe to our blog using the button below!

For more tips check out our Spectrum Wellbeing Blogs:

Everyone here at Spectrum Wellbeing would love to hear how you feel about Mental Health - drop your thoughts in the comments section below! 👇

Looking to start or advance your fitness journey? Stuck at home? Well you've come to the right place!

So, we are still in the middle of lockdown and now you’re thinking, it’s time. Today is the day. I will do this.

The Ultimate Guide To Travel Abroad After Graduation

“Stop dreaming about your bucket list and start living”. Anette White

Have been sitting in front of your desk for a long time? Stand up and let’s get moving to release your body!!

How you can be a sustainable student. Our top 7 tips and the benefits of sustainable living.

Fast Fashion Brands [And How To Avoid Them]

Covid-19 has turned our lives upside down. Life can be a lot more stressful than before and it can be hard to find a moment for yourself. 

I have your solution: mindfulness! 

A lot of people are quick to knock mindfulness as being a new age fad, boring or even hard to do but mindfulness can be extremely beneficial, especially now with all the stresses we are faced with. 

Since I have started mindfulness, it has changed my life in three ways.

• I have become less anxious. You become much more aware of your emotions.  You become more relaxed, open, receive, and let go.

• I am more present in and aware of being in the current moment. I have learnt to enjoy what I am doing right now which in turn has led to more happiness.

• I am more focused and productive.

You can do it too! 

First up: Meditation.

Whether we are feeling challenged by the circumstances or frazzled from endless zoom lectures, meditation can provide a reset for the mind through a path of learning through awareness and compassion.

Awareness allows us to better understand how and why we think and feel the way we do, often resulting in a healthier perspective on life.

Compassion allows us to be not only kinder to ourselves but to others, leading to healthier relationships with partners, family, and friends.

While meditation is different for everyone, here is a simple guide that you can follow for how I like to meditate: 

I like to set up my own quite space, but anywhere that makes you feel relaxed and comfortable is perfect.

I like to meditate for 10-20 minutes but you can meditate for as little as 2 minutes. While I meditate, I listen to powerful frequencies to help me focus (432HZ or above).

If I am struggling to concentrate, sometimes I follow a guided meditation on YouTube. Headspace have released a new meditation series on Netflix which is worth checking out. 

I sit with my legs crossed, with good posture and palms facing up. Focusing on my breath, especially in the first 2 minutes. 

I then begin Resonant Tuning. This is a way of relaxing your entire body. When I do this, I like to imagine a cleansing, purifying ball of white light that moves throughout my body, starting at the crown of my head. I inhale fresh new energy, hold my breath, and let out a big exhale, letting go. Humming is optional and keep repeating! 

As the observer, let thoughts come and go, let them float away and smile! 😊

Next Step: Manifestation. 

Manifestation is a practice that I truly believe has helped me to keep focused and productive during these times.

So, what exactly is manifestation?

Manifestation is bringing something tangible into your life through attraction and belief, i.e., if you think it, and it will come. However, there is more to manifestation than just willpower and positive thinking. Manifesting is making everything you want to feel and experience a reality... through your thoughts, actions, beliefs, and emotions.

Yes, this seems complicated but, it is actually very simple!

The first step to manifesting is to clearly set out your goals and intentions.

Once you have set these intentions, you need to ask for them. This can be done a few ways such as meditation, making a vision board, or my favorite, journaling.

Then start working towards your goals. Think about the steps you need to take to reach these goals and then build them into your routine.

Be mindful of and thankful for what you receive and let go of resistance or limiting beliefs. Manifestation will not reveal results overnight, however, remember that the universe only has three answers for manifestation:

1) Yes, you got it!

2) Sure, but its not the right time or

3) No, because I have something better in store. Be flexible and trust the process.

Additionally, you can concentrate on how you feel. If you want more love in your life, set the intention to be more loving. If you seek kindness, focus your energy on empathy and compassion.

So, what are you waiting for?

Finally: Get your pens out, were going to start journaling.

As I mentioned, journaling is a great way to start manifesting but that is not the only use! They are a great way to release any negative thoughts and gain more clarity and focus on your mind.

My advice: get yourself 2 journals.

One for manifesting, scripting, writing out your dreams goals and desires: building the life that you want.

The other for brain dumps, things you want to heal from, processing limited beliefs and emotional release.

It is important to keep these energies separate for them to be potent and powerful in doing what they are intended to do. Do not mix energies of the past with energies for the future!

If you are finding it hard to get started, try these prompts:

• What is the best thing that happened to you today?
• What upset you today?
• Where do you want to be in your life and what did you do today to help you achieve it?
• What is one thing you want to approach differently tomorrow?
• How have you made yourself proud today?

Here are 5 things I wish I knew before I started journaling:

1. It must be a deliberate practice. You must write in it every day until it becomes a habit.
2. It does not have to be perfect – you can make a mess! Write big sprawling words, make doodles, and scribble to your heart’s content! It is for your eyes only.
3. You must be completely honest with yourself to reap the benefits! It will not be easy at first, but you will find it easier to open up over time! Write truthfully and openly from the heart.
4. There are no rules, you can use it for many purposes! Release stress, express happiness, complain, give gratitude etc.
5. Have fun with it and try to finish every entry on a positive note! Include some positive thoughts each day! Try find at least one thing to be hopeful and optimistic about.

I hope you enjoyed my guide to mindfulness.
I would love to know what you like to do to take some time for yourself - let me know, leave a comment! 

Namaste my friends!
Veronica 💖

Are you looking for some more inspiration for things to do during lockdown? Check out more of our recommendations below 😘

Whether it’s helping you through your study cram sessions, used as a motivation to get out of bed in the morning or your go-to for a little catch up with friends, it’s clear that coffee is a holy grail for students. In a time where the highlight of our day is going out on our daily walk or grabbing a takeaway coffee, we thought it would be helpful to our fellow students to compile a list of 5 of our favourite coffee spots near UCD that would be considered student favourites. If you’re looking for a caffeine fix, looking for a new hang-out spot or simply browsing out of boredom, you came to the right place!