How to Look After Your Mental Health as a Student

If you’re struggling with your mental health whilst studying, you’re not alone.

Research shows that out of almost 13,000 students, 39% have reported that they experienced a decline in their mental health since starting university.

Additionally, many students are negatively impacted by the rising cost of living, with the National Union of Students reporting that the student foodbank has doubled since 2022. 

While these statistics may not necessarily include the circumstances of adult learners, we feel it's important that we share the appropriate mental health information and resources with students (of all ages) who may need them.

Below we review a few small - but significant - ways you can look after your mental health as a student.

1. Talk to Someone About How You're Feeling

As a society, we’ve come a long way in getting rid of the stigma surrounding mental illness but it can still be there so we appreciate that it can be hard to speak up.

However, bottling things up will only make them worse so you should try to find someone you can open to. This could be your GP, your college or university’s support staff or a mental health charity.

There are also a number of helplines that you can ring anonymously if you don’t feel up to talking in person yet:

• Anxiety UK – call 03444 775 774 or text 07537 416905 (Monday to Friday 10.30 am to 4.30 pm) 
• Mind – 0300 102 1234 (Monday to Friday 9 am to 6 pm, except bank holidays)
• No Panic – 0300 772 9844 (everyday from 10 am to 10 pm, for those suffering from panic attacks and/or OCD)
• Samaritans – 116 123 (24/7 free helpline)

When you speak to a doctor, mental health professional, or trained volunteer, you will not be judged. These services support people every day and will help guide you towards the right type of support for your situation.

2. Inform Your Tutors and Access Student Support Services

Your tutors and learning support teams are there to help you, so if you’re struggling to keep on top of your work, it’s important to let them know as early as possible.

Research shows that many learners experience academic stress during their studies, but a significant number do not seek support early enough, which can make challenges feel more overwhelming over time.

Support teams may be able to ease pressure by offering extra guidance, extending deadlines, or providing flexibility if you’ve fallen behind due to personal or wellbeing challenges.

It can feel daunting to reach out, but early communication often makes a big difference. The sooner you speak up, the more support options are usually available – helping to prevent unnecessary stress from building up.

3. Spend Time With Your Friends and Family

It can be easy to withdraw from others when you’re feeling low, but isolation can often make mental health challenges feel more intense over time.

Research consistently shows that strong social connections play an important role in supporting mental wellbeing, helping to reduce feelings of stress, anxiety, and loneliness.

While you may worry that friends or family won’t fully understand what you’re going through, many people experience similar challenges and are often more understanding than expected.

Even if you’re not ready to talk in detail about how you feel, spending time with people you trust can help you feel more supported, reduce feelings of isolation, and provide a sense of stability during difficult periods.

4. Review Your Course and Situation

If you’re feeling unhappy with your course, living situation, or environment, it can have a significant impact on your mental health and overall wellbeing.

Taking time to reflect on whether your current study path is right for you can be helpful. You might want to consider questions such as:

• Is the workload feeling manageable?
• Are you happy with the style of learning and support available?
• Do you still feel aligned with your chosen subject or career path?
• Are you comfortable in your current living situation?
• If you had the choice again, would you make the same decision?

It’s completely normal not to have clear answers straight away. These reflections don’t always point to a need for change – sometimes mental health challenges can influence how you feel about your surroundings and studies.

Giving yourself space to reflect without pressure can help you better understand what’s contributing to how you’re feeling.

5. Prioritise Self-Care And Set Aside ‘Me Time’

When you’re feeling overwhelmed, taking time for yourself can feel like a low priority – but it’s actually one of the most effective ways to support your mental health and improve focus in the long run.

Building regular downtime into your routine can help you recharge and maintain balance. This might include simple activities such as cooking, watching something you enjoy, or getting some light exercise.

It can also help to create a wind-down routine in the evening. Try to avoid studying late into the night and instead set a consistent cut-off time to help your mind switch off. Relaxing activities could include:

• Taking a warm bath or shower
• Drinking something calming (like herbal or green tea)
• Reading something unrelated to your studies
• Practising mindfulness or short meditation exercises

There’s no “right” way to relax – the key is finding what genuinely helps you switch off.

Finally, prioritising sleep is essential. Aiming for around 7-8 hours per night can significantly support concentration, mood, and overall wellbeing.

6. Learn to Say ‘No’ to Reduce Stress and Overcommitment

If a growing list of responsibilities is increasing your stress levels, it’s important to recognise that it’s okay to prioritise your wellbeing and start saying ‘no’ when necessary.

While it’s not healthy to isolate yourself or avoid all commitments, reducing your workload to focus on the things that matter most can significantly improve your stress management and help prevent burnout.

Learning to say no can also be empowering, especially when it involves declining activities or events that may contribute to stress or anxiety. By setting boundaries, you take greater control of your time, energy, and overall wellbeing.

7. Create a Balanced Schedule for Better Time Management

If your to-do list feels overwhelming and unmanageable, creating a structured schedule can greatly improve your time management and reduce stress.

Try building a weekly timetable that includes not only academic work but also time for self-care, relaxation, and social activities. This balanced approach supports better student wellbeing and helps you maintain productivity without feeling burnt out.

Seeing your commitments clearly laid out can make your workload feel more manageable and less overwhelming. It also provides structure, helping you feel more organised and in control of your time.

For an easy start, you can download our free study planner to help you organise your schedule and improve your study routine.

8. Be Kind to Yourself and Take It Easy

Self-blame and poor mental health often go hand in hand, and it can be easy to criticise yourself when you’re struggling. However, experiencing anxiety, depression, or other mental health challenges does not make you weak or lesser than anyone else.

Mental health difficulties are a common part of the human experience, and at some point in life, most people will face challenges with their emotional wellbeing. No one is happy all the time, and it’s completely normal for feelings and circumstances to change.

The impact of mental health issues varies from person to person, and what helps one individual may not work for another. That’s why it’s important to focus on finding the right support for you, rather than comparing your experience to others.

Taking the first step – whether that’s talking to someone you trust or seeking professional support – can make a real difference. You deserve understanding, care, and the space to move forward at your own pace, with the confidence that things can improve over time.

Bonus: An Expert's Top Tips

Chrissy Orson is a therapist and coach, with extensive experience in helping organisations improve their approach to mental health. We reached out to her for some advice on her top tips when it comes to looking after your mental health as a student:

"Sometimes when we’re studying it can feel like there’s a million and one things to do and not enough time to do it, but then we can’t bring ourselves to get started no matter how hard we try. I know that I, for one, am a master procrastinator! I’ll do anything rather than revise or get started with that essay – even ironing! These are some things which can absolutely help:

• Make a schedule but make sure it’s manageable and has time set aside for the things you enjoy or a reward for getting things done. If we know we’ve got time to look after ourselves, the long slog seems less daunting and anxiety-provoking.
• Try the Pomodoro method – turn off all notifications and distractions and set a timer for 25 minutes of proper head-down work on a single task. This allows our brain to function on the task in hand rather than managing the distractions of various pings and competing priorities.
• Make a list of manageable tasks – there’s no point writing a “complete dissertation” as it’s just too big. We need smaller chunks to give us a sense of achievement and the dopamine hit that comes with it to keep us motivated towards a larger goal.
• Talk to others – it’s all too easy to hide away in the library or your room, and after a long day of work it’s often the thing we want to do next but connecting is vital for our mental health.  It stops us from feeling alone and positive friendships/relationships have been shown to have a huge impact on our wellbeing.
• Do something active – I don’t mean you all have to take up marathon running or going to the gym but being active for as little as 10 minutes a day isn’t just good for our hearts, it’s good for our minds too.  Exercise releases endorphins and gives us an energy boost.  Dance around your room, go for a walk with a friend, cycle between lectures or give your room a deep clean – it all counts!

If you’re still struggling, it’s important to reach out and get support. Don’t wait until it all feels too much and you’re at the end of your tether – reach out to your tutors, friends, families, your doctor or the organisations listed below.

A problem shared can become a problem solved no matter how big and overwhelming it seems."

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