“Prioritise self-care: just do the next right thing for you”

Whether you are overwhelmed with your research project, feeling isolated during a particularly tough period, struggling to juggle the demands of research with personal responsibilities, or you have been managing mental health difficulties for some time, often the right thing you can do for yourself is to pause and take a moment to look after yourself. Our title quote is from Dr Robyne Hanley-Dafoe.

There are some brief interventions to address specific goals or challenges and support your emotional wellbeing in the moment. These are evidentially proven to promote resilience and reduce risk of mental health deterioration, and they can become part of your self-care arsenal to tackle similar issues going forward.

One example is grounding techniques, which can manage anxiety by turning your attention away from negative thoughts and refocusing to the present moment. One of the most common forms of grounding is the 5,4,3,2,1 technique, which involves proactively identifying small details in your environment. Simply look for and name to yourself 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell and 1 thing you taste (perhaps the drink or snack you’re carrying with you!). You can check out this handy video for more guidance.

Another great tool is journalling, which can help with processing your feelings and reframing your mindset. For example, if you have been struggling with motivation, confidence or have experienced a set-back, gratitude journalling can help you focus on the positives in your life and build self-esteem. One way to practice gratitude is to write down three good things each day, however small, such as something you have achieved, something you like about yourself, and someone or something you appreciate having in your life.

If you are really overwhelmed and struggling to know where to start with self-care, sometimes simply giving yourself a short break to do something you enjoy or breaking down that mammoth task into manageable chunks that you can feasibly achieve across a realistic time period can do a world of good.

Alternatively, you may just need space to talk something through or could benefit from signposting for specialised support. Pause@uni offers drop-in wellbeing support without appointments for all students, including postgraduate researchers, with no age restrictions. Our team of highly qualified and experienced practitioners with backgrounds covering counselling, art therapy, and social work have supported more than 15,000 students over the 6 years we have been on campus.

Sessions with Pause are totally confidential; information about you is only shared if there is a safeguarding concern, and always with your knowledge and consent. If you are feeling low, anxious, lonely or under pressure, make time to drop in and give yourself that precious time to breathe and work things through. We really look forward to welcoming you, with a hot drink, a biscuit and a listening ear!