Self-Help at Home

If you feel like you are struggling with your mental wellbeing, it can be good to start off by trying to help yourself.

There is a variety of ways in which you can practice self-help at home, and it is up to you on what you choose to do. Below you can find some different scenarios/situations where you might want to practice self-help and guides on how to do this.

Self-Help Guides and Further Resources

If you or someone else cannot be kept safe.

  • Ring the Emergency Services on 999.
  • Get the person to the nearest Accident and Emergency Department at the local hospital.
  • Ring NHS 111 for advice.
  • Contact the GP with which the person in need of support is registered.
  • Contact the Samaritans: 116 123.
  • Text SHOUT to 85258.

Loughborough Campus students:

  • Ring the Central Access Point (CAP) 0116 295 3060 or free phone 0808 800 330. They can provide support 24/7 if you are in emotional distress and/or crisis support/referral to relevant service.
  • Loughborough Campus Security for urgent campus or security enquiries: available 24/7, 365 days a year. Call on 01509 222141 or 0800 526966. The contact details are on the reverse of your Student ID card.
  • Community Wardens
  • Mental Health Café – every Thursday 6pm – 9pm, Bridgeman Building. Plus Mondays 6-9pm at the LSU during term time.

London Campus students:

  • The LUIL London Campus has 24-hour security, and they can be contacted on 020 3818 0777.
  • Mental health crisis Contacts for Loughborough University in London (LuiL/ LUL):
    • Newham General – 020 7540 6782 24hrs
    • City and Hackney - 0800 073 0006 24hrs
    • Waltham Forest – 9am to 5pm, Monday to Friday: 0300 555 1247 – Out of hours - 0300 5551000

Drinking is common in student life, but it’s okay to question how much and why you drink. If alcohol is affecting your wellbeing, relationships, or studies — support is available.

Why Do People Drink?

Students may drink to relax, socialise, cope with stress, or fit in. But alcohol can also:

  • Affect physical and mental health
  • Lead to risky or regrettable behaviour
  • Impact academic performance and relationships

What’s a Low-Risk Amount?

Adults are advised to drink no more than 14 units per week, spread over several days. There’s no safe level, particularly for young people or during pregnancy.

Excessive drinking increases the risk of:

  • Cancer, stroke, heart and liver disease
  • Brain and nerve damage
  • Poor mental health, self-harm and suicidal thoughts

Is My Drinking a Problem?

It might be if you:

  • Feel out of control when drinking
  • Drink to cope with emotions or stress
  • Miss responsibilities or damage relationships
  • Keep drinking even when you don’t want to

Tips to Cut Down

  • Drink slowly and avoid rounds
  • Alternate with non-alcoholic drinks
  • Plan alcohol-free days
  • Choose lower-strength drinks
  • Find other ways to relax or socialise
  • Prepare responses if asked why you’re not drinking

Harm Reduction

If you’re not ready to stop, you can still reduce risks:

  • Eat before and during drinking
  • Stay hydrated
  • Set limits and stick to them
  • Avoid mixing substances
  • Don’t drink and drive or work

Further Support

  • Speak to your GP for advice on health impacts of drinking.
  • Make an appointment with our Wellbeing Team to discuss what support is available at University.
  • Turning Point - 55-56 Woodgate, Loughborough, LE11 2TG - Tel 0330 303 6000
  • Alcoholics Anonymous - Helpline 0800 9177 650 – Find a Local Meeting
  • DrinkAware DrinkChat – Available Mon – Fri 9am –2pm
  • DrinkAware Drinkline 0300 123 1110 – Available Mon – Fri 9am – 8pm and Sat – Sun 11am – 4pm.
  • Drinkbreak - A programme designed to help reduce drinking.
  • Alcohol Change
  • WithYou
  • FRANK 0300 123 6600

Support for Family/Friends:

Anger is a natural emotion — it can protect us, motivate change, and help us set boundaries. But when it becomes frequent or intense, it may affect your health, relationships, and wellbeing.

When Anger Becomes a Problem

You might benefit from support if you:

  • Often react with anger in stressful situations
  • Struggle to manage conflict without shouting or aggression
  • Feel preoccupied with angry thoughts
  • Use anger to cope or feel in control
  • Experience physical symptoms like tension or digestive issues

What Can Help?

Managing anger starts with understanding your triggers and learning healthier ways to respond. Try:

  • Breathing exercises (e.g. box breathing)
  • Physical movement (e.g. walking, stretching)
  • Distraction techniques (e.g. music, visualisation)
  • Reframing thoughts (e.g. “It’s okay for others to be wrong”)
  • Building assertiveness and stress management skills

Need Support?

Feeling anxious or worried is a normal part of life — especially during stressful times. Anxiety helps keep us safe, but when it becomes overwhelming or constant, it can affect our wellbeing, relationships, and studies.

What Does Anxiety Feel Like?

Physical signs: Racing heart, tense muscles, sweating, disturbed sleep, headaches, nausea

Thoughts: Worst-case thinking, feeling like a failure, intrusive thoughts

Feelings: Panic, dread, sadness, exhaustion, fear

Relationships: Avoiding people, needing reassurance, feeling like a burden

Behaviours: Avoidance, overworking, using alcohol or drugs to cope

Watch: Fight Flight Freeze – Anxiety Explained (YouTube)

Managing Anxiety

Start by noticing how anxiety shows up for you. Then try these strategies:

  • Break things down: Tackle anxiety-provoking tasks in small steps
  • Challenge your thoughts: Ask yourself how likely the worst-case scenario really is
  • Make a plan: Write down practical steps to manage stressful situations
  • Focus on what you can control: Let go of what you can’t
  • Avoid alcohol or drugs: These may worsen anxiety over time
  • Talk to your GP if anxiety feels unmanageable — medication may help in some cases

Lower Your Anxiety Baseline

Daily habits can help you feel calmer overall:

  • Mindfulness or meditation
  • Breathing exercises
  • Regular physical activity
  • Progressive muscle relaxation
  • Positive affirmations
  • Practicing gratitude

Further Support

NHS App 
  • You can use the NHS app to: 
    • Booking appointments. 
    • Viewing your medical record. 
    • Ordering repeat prescriptions. 
    • Checking symptoms. 
    • Finding up-to-date coronavirus advice. 
  • You can find out more about the app on the NHS website. 
Tellmi App  
  • On the Tellmi app. Tellmi provides free digital mental health support, 365 days a year (on Android, IOS, and the web) to anyone aged 11+ across Leicester, Leicestershire and Rutland. Tellmi enables people to help themselves by helping each other. The community is anonymous and age-banded. Tellmi offers 1-2-1 text-based, solution-focused therapy with a qualified therapist. This therapeutic model is designed to help individuals think positively about their future and identify existing skills and strengths.

Losing someone you care about can be one of the most painful experiences in life. Whether it’s a family member, friend, partner, or someone else close to you, grief can affect you emotionally, physically, and mentally — and there’s no “right” way to feel.

Common Reactions to Loss

Grief is different for everyone. You might experience:

  • Sadness, numbness, anger, guilt, or confusion
  • Difficulty sleeping or concentrating
  • Changes in appetite or energy levels
  • Feeling disconnected, overwhelmed, or unable to cope
  • Relief or peace — especially after a long illness

These feelings may come in waves, feel unpredictable, or linger longer than expected. However you’re feeling, it’s valid.

Supporting Yourself Through Grief

  • Give yourself time – Healing isn’t linear, and there’s no deadline for grief
  • Talk to someone – A friend, family member, tutor, or Wellbeing Advisor
  • Write it out – Journaling or letter-writing can help process emotions
  • Take care of your body – Eat, rest, and move gently when you can
  • Create space for memories – Photos, rituals, or quiet reflection can help
  • Avoid pressure to “move on” – You’re allowed to grieve in your own way

If you’re struggling to cope, please reach out. You don’t have to go through this alone.

Support Available

Everyone experiences low mood sometimes, but if feelings of sadness, exhaustion or hopelessness last for weeks or months, you may be struggling with depression.

Common Signs

  • Loss of interest in things you enjoy
  • Feeling constantly tired, numb or tearful
  • Difficulty sleeping or sleeping too much
  • Negative thinking and feeling hopeless
  • Withdrawing from others or feeling like a burden
  • Changes in appetite
  • Using alcohol or drugs to cope
  • Feeling overwhelmed, empty or unable to cry

Self-Help Tips

  • Eat well – Try smoothies or supplements if meals feel hard
  • Balance rest and activity – Gentle movement and fresh air help
  • Avoid alcohol and drugs – These can worsen low mood
  • Boost serotonin – Watch something funny, cuddle a pet, sit in sunlight
  • Do small things – Read, walk, call a friend, start a hobby
  • Be kind to yourself – Do what you can, even if it’s just brushing your teeth or changing into clean pyjamas
  • Talk to someone – Let friends or family know how you’re feeling
  • Let emotions out – Cry or express anger if you need to
  • Treat yourself – Comfort items and small joys matter
  • Remember – These feelings won’t last forever

If you're finding it hard to cope, speak to your GP or a Wellbeing Advisor. If you're experiencing suicidal thoughts, please see information about Suicidal Thoughts below - you don’t have to face this alone.

Further Support

Supporting a friend, partner or loved one with depression can be tough. You might feel unsure how to help — especially if they don’t know what they need or struggle to ask.

If you're ever worried about their safety, please visit our [Emergency and Crisis Contacts].

How You Can Help

  • Remember depression is an illness – They’re not choosing to feel this way
  • Encourage professional help – Suggest they speak to their GP or self-refer to NHS Talking Therapies
  • Support small steps – A short walk, a snack, or sitting outside can help
  • Listen without fixing – Let them talk, and reflect back what you hear
  • Be patient – It may take time for them to open up
  • Celebrate small wins – Getting out of bed or replying to a message is progress
  • Avoid pressure – Don’t tell them to “cheer up” or list reasons they should feel better
  • Discourage alcohol/drug use – These can worsen depression
  • Remind them you care – Even if they don’t respond

Taking Care of Yourself

  • You’re not responsible for their recovery — just for offering support
  • Set boundaries around your time and energy
  • Keep living your own life — study, work, and do things you enjoy
  • Build a support network so it doesn’t all fall on you
  • Reach out if you’re struggling — talk to a friend or book with the Wellbeing Team

Sometimes just being present without expectations is the most powerful support you can offer.

Further Support

  • Our Wellbeing Team run a Low Mood and Motivation workshop which you could attend with your loved one if they would find this helpful.
  • NHS Talking Therapies- You can support your loved one to self-refer for talking therapy here.
  • You can book an appointment with our Wellbeing Team, or support your loved one to do so.

You can find out more about depression here:

If you are in immediate danger or need urgent help, please visit our Emergency and Crisis Contacts below.

Content warning: The information below discusses domestic abuse and may be distressing. You can access support without reading further.

What Is Domestic Abuse?

Domestic abuse is a pattern of controlling, threatening, or violent behaviour — often by a partner or ex-partner, but it can also be from a family member or carer. It can include:

  • Coercive control
  • Emotional or psychological abuse
  • Physical or sexual violence
  • Financial abuse
  • Harassment or stalking
  • Online or digital abuse

Abuse is never your fault. If you’re unsure whether your relationship is healthy, trust your instincts — feeling unsafe, walking on eggshells, or being constantly criticised may be signs of abuse.

Staying Safe

You don’t have to leave a relationship immediately to seek help. Support services can help you stay safe and plan for the future.

Worried About Your Own Behaviour?

If you're concerned about how you treat a partner or ex-partner, support is available to help you change:

Further Support

  • Make an appointment with our Wellbeing Team.
  • National Domestic Abuse Helpline – 0808 2000 247
  • Freeva – Leicestershire Domestic Abuse Service - 0808 802 0028
  • Living Without Abuse - Leicestershire Domestic and Sexual Abuse charity for anyone experiencing abuse.
  • Victim First are a free, independent, and confidential service supporting victims and witnesses of crimes across Leicester, Leicestershire and Rutland. You can call their office hours helpline on 0800 953 95 95
  • Juniper Lodge Sexual Assault Referral Centre (SARC) - Juniper Lodge provides a free and discreet service to anyone aged 18 years and over, male or female that has been subject to a sexual assault - 0116 273 3330.
  • The Police 0116 222 2222 (Loughborough) or 999 if it's an emergency.
  • Clare's Law also known as the Domestic Violence Disclosure Scheme (DVDS) is a police policy giving people the right to know if their current or ex-partner has any previous history of violence or abuse.

Specific support for Male Victims:

Romantic Relationships and Conflicts

University can be a time when students encounter drugs for the first time or change their patterns of use. While we advise against using illegal drugs and encourage safe use of prescriptions, we understand some students may choose to use substances. Our priority is your safety and wellbeing.

Risks of Drug Use

Drug use can affect:

  • Physical health – Sleep, appetite, heart rate, long-term organ function
  • Mental health – Anxiety, depression, paranoia, psychosis
  • Academic performance – Concentration, motivation, deadlines
  • Relationships – Conflict, isolation, trust issues
  • Legal status – Fines, criminal records, travel restrictions
  • Finances – Cost of substances can add up quickly
  • Safety – Increased risk of accidents or unsafe situations
  • Future opportunities – Impact on jobs, visas, or professional licenses

If you feel unwell after using any substance, seek help immediately at your local A&E.

Harm Reduction Tips

If you choose to use drugs:

  • Know what you’re taking – Research effects and risks
  • Start low, go slow – Use small amounts and wait
  • Stay hydrated and eat – Before and during use
  • Use with trusted people – Never use alone
  • Avoid mixing substances – Especially with alcohol
  • Check your mental health – Avoid use when feeling low or anxious
  • Test substances – If kits are available
  • Plan your environment – Choose safe, familiar spaces
  • Have a safety plan – Know who to call and what to do
  • Respect others’ boundaries – Never pressure anyone to use

Concerned About Your Use?

You might need support if you:

  • Feel unable to stop or cut back
  • Use more often or in higher amounts
  • Experience mood changes, anxiety, or physical health issues
  • Struggle with uni, relationships, or finances
  • Use despite negative consequences
  • Rely on substances to cope or manage withdrawal

Further Support

Eating problems involve distress or difficulty around food, eating, or body image. They can affect anyone — regardless of age, gender, weight or background — and are often linked to emotional struggles, low self-esteem, or pressure from social and cultural expectations.

You may be experiencing an eating problem if you:

  • Feel anxious or stressed about food
  • Follow rigid food rules or restrict eating
  • Eat in secret or feel out of control when eating
  • Use food to manage emotions
  • Purge after eating or fear certain foods
  • Constantly compare your body to others
  • Base your self-worth on weight or appearance

Getting Help

If you're worried about your relationship with food:

  • Speak to your GP – for physical and mental health support
  • Book with the Mental Wellbeing Team – for help while at university
  • First Steps ED – free online support groups for students

Self-Help Tips

Further Help

Eating Disorders

Exams can be tough — pressure, fear of failure, and long hours of revision can take a toll. Everyone experiences stress differently, and that’s okay. Here are some tips to help you manage and perform your best.

Cover the Basics

  • Eat well – Fuel your brain with regular, nutritious meals
  • Stay hydrated – Drink water and limit caffeine
  • Sleep – Rested brains retain more info
  • Move – Stretch, walk, or exercise to reset and reduce stress
  • Balance – Make time for fun and relaxation

Quick Grounding Tips

  • Box breathing – Inhale 4, hold 4, exhale 4, hold 4
  • Break it down – Focus on one small task at a time
  • Release tension – Stretch, splash cold water, or squeeze something
  • Move your body – A short walk or dance break helps

Manage Your Thoughts

  • Challenge negative thinking – Replace “I’ll fail” with “I’m doing my best”
  • Reframe perfectionism – Progress > perfection
  • Use visual reminders – Encouraging sticky notes or goals
  • Practice self-kindness – Talk to yourself like you would a friend
  • Let go of comparison – Your path is valid

Self-Care During Exams

  • Create a calming space
  • Use soothing routines (warm drinks, soft textures, scents)
  • Lower demands – simplify meals, take breaks, reschedule non-urgent tasks

Support for Neurodiverse Students

  • Use structure that works for you (timers, colour-coded notes)
  • Take sensory breaks
  • Gamify revision (quizzes, flashcards, timers)
  • Try body doubling – study with a friend
  • Use exam adjustments if eligible — or speak to Student Support

Sharpen Your Study Skills

Get the Support You Need

You’re Not Alone

 Most students feel pressure during exams. If it’s getting too much, talk to someone: a friend, tutor, or the university wellbeing service.

Study Skills Apps

  • Anki: Flashcard app
  • Quizlet: Create quizzes and study sets.
  • Brainscape: Adaptive flashcard system that adjusts difficulty based on your performance.
  • Miro: Create visual mind maps of key topics, concepts, and exam structure.
  • Trello: Organise revision materials into "boards" like topics, with "cards" representing specific content you need to learn.
  • My Study Life: Plan revision schedules with reminders.
Exam Anxiety

Leaving home for university can shift family dynamics. It’s normal for both students and parents to feel uncertain during this transition.

Tips for navigating change:

  • Recognise good intentions – Parents often act from love, even if their approach feels frustrating
  • Communicate calmly - Avoid falling into old patterns; speak respectfully
  • Set boundaries – Share what you need and what you’re ready to manage independently
  • Make your own choices – It’s okay to seek advice, but learning to decide for yourself is part of growing up

Estrangement

Estrangement means formally separating from your family. It’s often complex and emotional, and may happen during university.

You might feel:

  • Relieved, safe, or free
  • Lost, alone, or conflicted
  • A mix of emotions — all are valid

You’re not alone. The university can support you with your wellbeing, advice around finances, and practically.

Coping with Family Illness

If a family member becomes ill while you’re at university, it can be hard to manage from a distance.

Ways to support yourself:

  • Feel your feelings – Guilt, sadness, frustration — all are normal
  • Take time to process – Big changes take time to adjust to
  • Decide what’s best for you – Whether you go home or stay, both are valid
  • Let someone know – Speak to your personal tutor and Wellbeing Team
  • Get practical support – For leave of absence or financial help, contact Student Advice & Support

University can be a time of growth, exploration, and self-discovery — but it can also bring challenges, especially if you're navigating your gender identity in a new environment. Whether you're out, questioning, transitioning, or simply looking for community, you deserve to feel safe, respected, and supported.

Trans and non-binary students are a valued part of our university community. We’re committed to creating an inclusive campus where you can thrive — academically, socially, and personally.

You might be:

  • Exploring your gender identity
  • Experiencing dysphoria or discomfort
  • Facing challenges with family, housing, or healthcare
  • Looking for gender-affirming support or community
  • Navigating name/pronoun changes or legal documents

Whatever your experience, support is available.

Further Support

  • Wellbeing Team – Book a confidential appointment to talk about anything affecting your wellbeing
  • LGBTQ+ Drop-Ins – We can help with navigating healthcare, referrals, and emotional support
  • If you have experienced harassment, discrimination, abuse or any other type of mistreatment as a result of, or in relation to, your gender identity, you can report it to us here.
  • Loughborough Student’s Union LGBT+ Association – A welcoming student-led space for connection, events, and peer support.

Reading Self-Help books 

A good way to start practising self-help is by using self-help books. These can be found the Leisure Reading Collection in the University Library (Pilkington Library) or you can loan copies from the Loughborough Public Library on Granby Street.  

“Reading Well” Books on prescription titles can be assessed from the University Library. These books are based on cognitive behavioural therapy (CBT) for adults and include copies for a range of common mental health conditions such as anxiety and depression.  

Alternatively, you can read ‘Mood-boosting’ books related to mental wellbeing which are also available to loan from the University Library, these could be novels, non-fiction and poetry books. 

If you would like more information on these schemes, you should visit The Reading Agency website.  

Wellbeing Websites 

    • NHS Live Well- Advice, tips and tools to help you make the best choices about your health and wellbeing. 
    • The 5 Ways to Wellbeing- 5 steps researched and developed by the New Economics Foundations 
    • One you- One You is here to help you get healthier and feel better with free tips, tools and support 

Mindfulness Resources 

Below you can find journals which can help you reflection on your feelings and emotions. Additionally, there are opportunities for you to plan for the day, week and month ahead. We advise that you make some time each month to read through your past journal entries and to continue to add to them. They will be more beneficial to you if you continue to journal.  

Feeling homesick is completely normal — especially if you’re living away from home for the first time. Most students experience it in the first few weeks or term, and it usually passes with time.

Managing Homesickness

  • Acknowledge your feelings – It’s okay to feel this way, and it will pass
  • Find the right contact balance – Some students feel better with frequent contact with home, others need space to settle in
  • Think before going home – It may help or make readjustment harder
  • Limit social media – Constant contact with home can make it harder to connect here
  • Join societies or activities – Getting involved helps you feel part of campus life
  • Visit the Students’ Union – A great place to meet people early on
  • Create a routine – Staying busy helps build a sense of belonging
  • Volunteer – LSU Action has lots of opportunities to get involved
  • Talk to someone – A friend, subwarden, tutor or chaplain can help

Understanding Loneliness

Loneliness doesn’t always mean being alone — it can mean not having the right kind of connection. You might need:

  • Friends with shared interests
  • People you can talk to openly
  • To end relationships that make you feel isolated

Once you understand what’s missing, it’s easier to make changes that help you feel more connected.

Ways to Get Involved with Loughborough Campus Life

  • LSU Action gives you the opportunity to help the local and wider community whilst getting to know other volunteers at the same time.
  • LSU RAG raises money for local, national and international charities. There are various opportunities to get involved in.
  • Gyms and Classes  There are two gyms on campus, Strength and Conditioning gym Powerbase (next to David Wallace) and health and fitness centre Holywell (near West Park Hub). If you prefer fitness classes there is a timetable of sessions occurring every week, and the Olympic swimming pool is available for lessons and public sessions.
  • Recreational Sport or Social Sport offer students the opportunity to engage in sports and team games for fun and to meet new people. There is no experience needed.
  • My Lifestyle is another way to get involved in different spots and team activities – no experience needed!
  • LU Arts gives you lots of opportunities to get your creative juices flowing. You can check out what’s coming up on their events page.
  • Societies - Loughborough Students' Union The Campus offers over 150 societies to join, all run by students. This is a great way to meet people who share your interests.
  • #Me - an external student-led 12-week course which will take you through various aspects of mental health and wellbeing, looking at common issues and implementing coping strategies to help build resilience and improve self-awareness. This safe, supportive environment will enable you to share experiences with those who can relate, feel valued as part of a community, and equipped to handle difficult situations or emotions. You can get involved here.
  • Tellmi provides free digital mental health peer-support.
  • A Wellbeing Advisor can provide you with a safe space to talk if you don't have anyone in your social network who you can do this with.

Trigger warning: This page discusses intimate image abuse and may be distressing. If you need help now, please complete a Wellbeing Referral or Incident Report.

What Is Intimate Image Abuse?

Intimate image abuse (sometimes called “revenge porn”) is when someone shares explicit images or videos of another person without their consent. This includes:

  • Sharing images via text, email, apps, or online
  • Creating or sharing deepfakes or AI-generated explicit content
  • Threatening to share intimate images
  • Sharing images of anyone under 18 — even if it’s of yourself

Consent matters. Sharing without permission is a serious criminal offence, regardless of intent or whether the person is identifiable.

Managing Risk When Sending Nudes

The only way to fully avoid real intimate images of yourself being shared is not to take or share intimate images. However, if you choose to do so, you can reduce risk by:

  • Use single-view sharing methods
  • Delete images after sending and ask recipients to do the same
  • Keep your accounts private and update passwords regularly
  • Talk about consent before sharing
  • Never send images under pressure — it must always be your choice

If someone has shared or threatened to share intimate images of you, it is not your fault. You deserve support and protection.

Further Support

Healthy relationships are built on mutual respect, trust, and consideration. They feel mostly calm and safe, even when disagreements happen — because conflict is handled as a team.

If you’re unsure whether your relationship is healthy, especially if there’s emotional abuse or control, please visit our [Domestic Abuse page] or speak to a Wellbeing Advisor.

Navigating Conflict

Disagreements are normal. Here are some tips for healthier communication:

  • Choose the right time and place – Avoid late-night or substance-fuelled conversations
  • Take breaks – Step away if things get heated
  • Be respectful – Listen, speak honestly, and avoid insults
  • Focus on the issue – Don’t bring up past conflicts
  • Use “I feel…” statements – Instead of “you never…”
  • Stay safe – If you feel unsafe, leave or call 999

These tips are helpful in non-abusive relationships. If you feel unsafe or controlled, please seek support.

Coping with Break-Ups

Break-ups are painful — even if you initiated them. You’re grieving a relationship and the future you imagined.

Ways to support yourself:

  • Be patient – Healing takes time
  • Feel your feelings – Cry, journal, talk to friends
  • Practice self-care – Focus on sleep, food, comfort
  • Reach out – Let loved ones know how to support you
  • Set boundaries – Limit contact with your ex to help you heal
  • Protect your peace – Mute or unfollow on social media if needed

Further Support

Sexual Health

If you have a physical health problem or injury, initially you would need to see your GP, attend the local walk-in centre or A&E.

If you have a long term health condition, you can access Disability Support while at University.

If you have an injury or short-term physical health problem which is impacting your ability to study, you can make an appointment with a Wellbeing Advisor to discuss what support can be put in place for you. You can also claim for Mitigating Circumstances if you feel like your situation has impacted your assessments or exams.

Injury and Sickness

Procrastination doesn’t mean you’re lazy — it’s often a sign of stress, overwhelm, perfectionism, or executive functioning challenges. You can work with your brain, not against it.

Why We Procrastinate

  • Fear of failure or doing it “wrong”
  • Feeling overwhelmed by big tasks
  • Difficulty starting or switching focus
  • Burnout or low motivation
  • Neurodiversity-related challenges (e.g. ADHD, autism)

Strategies That Help

  • Break tasks down – Start with tiny steps (e.g. “open document”)
  • Use the 5-minute rule – Just begin for 5 minutes
  • Time blocking & visual planning – Use timers, colour-coded notes, or planners
  • Body doubling – Study with someone else for focus
  • Challenge perfectionism – Done is better than perfect
  • Accept discomfort – You don’t need to feel “ready” to start
  • Reframe avoidance – Ask: “What am I protecting myself from?”
  • Practice self-kindness – Talk to yourself like a friend
  • Create a calming workspace – Use music, lighting, or sensory tools
  • Celebrate small wins – Every step counts

Support for Neurodiverse Students

  • Use external supports – Timers, checklists, reminders, apps
  • Take sensory breaks – Walk, shower, snack, weighted blanket
  • Ask for help – Reach out to Student Services for academic support

Procrastination is common — and manageable. If it’s affecting your wellbeing or studies, talk to someone. You’re not failing — you’re human.

Further Support

  • If you’re really struggling, you can speak to our Wellbeing Team to discuss strategies and support.
  • Freedom – Block the websites/apps which distract you when you need to focus.
  • Forest – Grow a tree when you focus on your task.
  • Habitica – Complete your tasks to level up your character.
  • Be Focused – Pomodoro Timer (iOS only)
  • Study Bunny – Take care of a bunny to keep you focused.
  • Anki: Flashcard app
  • Quizlet - Create quizzes and study sets.
  • Brainscape - Adaptive flashcard system that adjusts difficulty based on your performance.
  • Miro - Create visual mind maps of key topics, concepts, and exam structure.
  • Trello - Organise revision materials into "boards" like topics, with "cards" representing specific content you need to learn.
  • My Study Life -Plan revision schedules with reminders.

Trigger warning: This page discusses sexual violence and may be distressing. If you need help now, please complete an Incident Report Form.

If You’ve Experienced Sexual Violence

What happened is not your fault. People respond in many different ways — shock, numbness, anger, sadness, confusion; however you feel is valid. You are not alone, and support is available.

Consent must be:

  • Freely given
  • Informed
  • Enthusiastic
  • Reversible

If you’re unsure whether something was consensual, it’s okay to seek support. You deserve to feel safe and respected.

Physical Health Support

  • Injuries – If you have any injuries which need medical attention, you can see a GP, go to A&E, a Walk-in Centre or a Minor Injuries Unit and the staff will treat you with confidentiality and dignity. You do not need to tell them how you were injured if you don’t want to, and they cannot report a sexual assault without your permission, so please make sure you access the treatment you need.
  • Pregnancy – if you’re concerned about a risk of pregnancy, you can access Emergency Contraception from SH:24, your local Accredited Pharmacy or you can buy it privately online. You can take a test on the first day of your next period, or thereafter. You can access a pregnancy test for free from Life or at your local Sexual Health Centre.
  • Sexually Transmitted Infections - if there is a risk of pregnancy or STI transmission, you can order an STI test kit online, or visit your GP or local Sexual Health Centre. STI testing is recommended around two weeks after potential exposure, however, if there is a risk of HIV Transmission you should visit your nearest Sexual Health Clinic or A&E as soon as possible to talk about PEP treatment, which can help to protect you from contracting HIV.

Getting Support

  • Sexual Assault Referral Centre (SARC) - SARCs offer 24/7 confidential medical care, forensic examinations, and emotional support. You do not need to report to the police to access their services. Staff are specially trained to support survivors with sensitivity and respect. You can find your nearest SARC here. The Loughborough one is called Juniper Lodge.
  • University DAI Team – We have a Duty Team available to support students in crisis or distress. They can support you with deciding what you want to do, emotional support, academic support and safety planning.

Reporting Options:

  • Reporting to the Police - Reporting is entirely your choice. You can report immediately or later. If you report soon after the assault, forensic evidence can be collected and stored while you decide. This cannot be done retrospectively, but it is entirely your choice when or if you want to report.

You can bring a friend or support worker with you. You have the right to withdraw your complaint at any time.

Local support is available through Juniper Lodge, a specialist centre in Leicester. They offer private rooms, medical care, and links to counselling and support services.

  • Reporting to University Security - You can report an assault to University Security even if you choose not to involve the police. We can help put protective measures in place, such as:
    • Keeping the alleged perpetrator away from you on campus.
    • Adjusting accommodation or timetables
    • Providing emotional and practical support through the Duty Team
    • Your safety and autonomy will be respected throughout.

Creating a Safety Plan

A safety plan helps you feel more in control. It can include:

  • Safe places: Where you feel secure (e.g. your room, library, friend’s house
  • Support contacts: Friends, family, professionals you can reach out to
  • Grounding techniques: Breathing exercises, sensory tools, calming playlists
  • Emergency contacts: University security, local police, helplines

You can write your plan down, keep it on your phone, or use an app like Bright Sky or myPlan.

Emotional Recovery

Healing from sexual violence is not linear. You may experience:

  • Flashbacks or nightmares
  • Difficulty trusting others
  • Changes in mood or self-esteem
  • Feeling numb or disconnected

These are normal responses to trauma. Support is available via the services outlined on our Further Support page.

Harassment and Sexual Misconduct Awareness Hub

It’s normal to experience disagreements or conflict with lecturers, tutors, or supervisors — whether it’s about feedback, grades, or working styles. What matters is how you handle it.

Tips for Managing Conflict Professionally

  • Open communication – Talk to the person directly and calmly. They may not be aware of the issue.
  • Ask for feedback – If you’re unhappy with a grade, ask your lecturer for guidance on how to improve.
  • Report inappropriate behaviour – If a staff member behaves inappropriately (e.g. discriminatory comments or abuse of power), you can report it anonymously or named via the Online Incident Reporting Portal.

Further Support

Trigger warning: This page discusses self-harm and may be distressing. If you need urgent help, please visit A&E or call 999 or 111.

Understanding Self-Harm

Self-harm is often a way of coping with intense emotions, stress, or numbness. You’re not alone — and you deserve support.

People may self-harm to:

  • Release emotional pain
  • Feel something when numb
  • Regain control
  • Express difficult emotions
  • Cope with trauma, anxiety, or depression

Risks of Self-Harm

  • Physical injury or infection
  • Emotional distress, shame or isolation
  • Escalation of urges over time
  • Impact on relationships and mental health

Harm Reduction Tips

If you're not ready to stop, you can reduce risk:

  • Use clean tools and avoid dangerous areas
  • Keep a first aid kit nearby
  • Try the 15-minute rule — wait, distract, reassess
  • Track triggers and patterns
  • Use safe alternatives:
    • Hold ice cubes
    • Draw on skin with red pen
    • Snap a rubber band
    • Tear paper or scribble
    • Use sensory tools

Try the Calm Harm app for more ideas.

Create a Safety Plan

A safety plan helps you stay safe during difficult moments. Include:

  • Warning signs – What usually triggers the urge?
  • Coping strategies – Music, breathing, movement, sensory tools
  • Distractions – Comfort shows, drawing, texting a friend
  • Safe alternatives – Ways to release emotion without harm
  • People to contact – Friends, family, helplines
  • Professional support – GP, therapist, university wellbeing
  • Safe spaces – Places (physical or mental) that help you feel secure

Write it down, save it on your phone, or use a safety plan app — whatever works best for you.

Further Support

Self-Harm

Sexual health includes your physical, emotional, and mental wellbeing around sex and sexuality. Healthy sexual experiences should be safe, consensual, and free from pressure or harm.

Consent

Consent must be:

  • Freely given
  • Informed and enthusiastic
  • Specific to the act and circumstances
  • Reversible at any time

No consent = sexual violence. If you’ve experienced sexual violence, you can report it via the Online Incident Reporting Portal.

Learn more via Consent Collective TV.

Safe Sex

  • Use condoms to protect against STIs and pregnancy
  • Other contraception (e.g. pill, implant, IUD) does not protect against STIs
  • Get regular STI checks — even without symptoms. Free kits available from SH:24
  • If diagnosed with an STI or HIV, book with a Wellbeing Advisor for support
  • Interested in PrEP (HIV prevention)? Access it via SH:24

Unplanned Pregnancy

Porn & Online Sexual Content

Online sexual content is widely available and can sometimes affect wellbeing or expectations around sex. If you’re concerned about your use of pornography or how it’s impacting you:

Sex Addiction

Some people may find themselves pre-occupied with sex, or having risky or problematic sex, which leaves them feeling guilty or ashamed. If you are concerned about your relationship with sex, it may be helpful to read about Sex and Love Addiction and seek support if you feel this fits with your experience.

Problems Having Sex

Sometimes we come across things which impact our sex life, such as difficulty getting an erection, pain during sex or difficulty reaching orgasm. If you experience any of these, you can see your GP to explore whether there is any physical reason for this, and find out more about problems having sex.

Further Support

  • SH:24 – Offers free STI tests, Emergency Contraception and PrEP via post across Leicestershire.
  • SH:24 Condoms – Order Free Condoms Online
  • Leicester Sexual Health - Offering free treatment and STI checks to those in Leicestershire.
  • NHS Sexual Health For more information about STI’s and practising safe sex.
  • FreeVa - Helps those who are or have been subject to domestic violence and abuse in Leicester, Leicestershire and Rutland.
  • Loughborough University Sexual Violence Support - For those who have been subject to sexual violence.
  • Trade Sexual Health - Provides Free Confidential Health Advice, Information, Services and Support for the lesbian, gay, bisexual and trans communities of Leicester, Leicestershire & Rutland.
  • LSU's Consent and Sexual Health (CASH) Committee - is a student lead organisation who aim to educate students about consent and sexual health.
  • Brook - Sexual health and wellbeing guide for under 25s.

Sexuality is a personal and evolving part of who you are. Whether you identify as straight, gay, lesbian, bisexual, pansexual, queer, asexual, or are still figuring things out — your identity is valid, and you deserve to feel safe, respected, and supported.

Understanding Sexuality

Sexuality is about who you're attracted to emotionally, romantically, or physically — and it can change over time. You don’t need to have everything “figured out” to be valid. Some people know from a young age, others explore and discover later in life. There’s no right timeline.

You might be:

  • Feeling confident in your identity
  • Questioning or exploring
  • Coming out to others — or not ready to
  • Navigating relationships or attraction
  • Feeling unsure, confused, or overwhelmed

All of these experiences are normal.

Supporting Yourself

  • Take your time – You don’t need to label yourself unless you want to
  • Connect with others – LGBTQ+ groups and communities can offer support and friendship
  • Talk to someone – A trusted friend, Wellbeing Advisor, or university chaplain
  • Set boundaries – You choose who to share your identity with and when
  • Practice self-compassion – Your identity is valid, even if others don’t understand it yet

If you're facing discrimination, harassment, or feel unsafe, please report it via the Online Incident Reporting Portal.

Support Available

LGBTQIA+/Sexuality

Struggling with sleep is common — especially during stressful times. If sleep problems persist or become severe, they may be diagnosed as insomnia. You’re not alone, and support is available.

Common Sleep Issues

  • Trouble falling or staying asleep
  • Waking too early or feeling unrested
  • Nightmares or night terrors
  • Teeth grinding or snoring
  • Sleeping too much due to other conditions (e.g. depression, chronic fatigue)

If sleep issues are ongoing or distressing, they can affect your wellbeing and daily life.

Tips for Better Sleep

Watch: Expert Tips for a Better Night’s Sleep – Prof. Kevin Morgan

Sleep Hygiene

  • Use earplugs or white noise
  • Keep your room cool and comfortable
  • Avoid going to bed hungry or with a full bladder
  • Dim lights and reduce screen time before bed
  • Avoid academic work in the two hours before sleep
  • Only use your bed for sleep and relaxation

Relaxation Techniques

  • Stick to regular sleep and wake times
  • Get sunlight in the morning to reset your body clock
  • Try deep breathing with a longer out-breath
  • Take a warm bath or shower an hour before bed
  • Avoid caffeine, nicotine, and alcohol in the evening
  • Exercise during the day, not right before bed
  • Use calming scents like lavender
  • Limit naps — keep them short if needed
  • Write down racing thoughts to clear your mind
  • If you can’t sleep, get up and do something relaxing until you feel drowsy

For ADHD

  • Try low-level background stimulation like a quiet audiobook or podcast to help your brain settle

Further Support:

  • Check with your GP to assess whether there’s a medical cause.
  • Attend our Sleep Workshop.
  • Talk with a Wellbeing Adviser about issues which impinge on your sleep: eg, depression, anxiety, stress.
  • co.uk
  • Home - The Sleep Charity - They are one of the leading, independent expert voices on sleep issues in the UK and are here to help everyone get a better night’s sleep. Whether it’s advice, education or support for children, teenagers, adults, workplaces or professionals, they are on hand with expert knowledge, resources and accredited training.
  • Sleep problems - advice and information from Mind.
  • Netflix and Headspace present: Unwind Your Mind

Trigger warning: This page discusses suicidal thoughts and may be distressing. If you need urgent help, please visit your local A&E, call 111 or 999.

You're Not Alone

Many people experience suicidal thoughts at some point. These may include:

  • Feeling hopeless or overwhelmed
  • Thinking others would be better off without you
  • Imagining or planning how to end your life

These thoughts can be fleeting or persistent. They may feel distressing or strangely comforting. Whatever you're feeling — it’s valid, and support is available.

Often, suicidal thoughts are a sign that something in your life needs to change — not that you truly want to die. Talking about it can help you find other options.

Self-Help Strategies

If you're not in immediate danger, here are ways to support yourself:

  • Recognise the root – These thoughts often reflect pain, not a true wish to die
  • Talk to someone – A friend, Samaritans (116 123), or the Wellbeing Team
  • Delay and distract – Focus on getting through the next few minutes
  • Avoid alcohol or drugs – These can intensify suicidal thoughts
  • Use grounding tools – Watch a video, eat a snack, take a shower, play a game

Explore more ideas: Tips for Coping with Suicidal Thoughts – Mind

Further Support

Trigger warning: This page discusses trauma and may be distressing. If you need urgent help, please complete a Referral Form.

What Is Trauma?

Trauma is a response to a deeply distressing event. Everyone reacts differently, and all responses are valid. You may experience:

Emotional responses:

  • Numbness, disbelief, anger, guilt, sadness
  • Feeling broken, detached, or overwhelmed
  • Replaying the event in your mind

Physical symptoms:

  • Sleep problems, nightmares
  • Headaches, fatigue, appetite changes
  • Panic attacks or increased anxiety

These reactions may last weeks or months. They’re your brain’s way of processing something overwhelming — and you can recover.

Coping & Processing

  • Talk it through – Share with someone you trust, or write it down
  • Use safe methods – Voice notes, journaling, or even talking out loud to yourself
  • Avoid unhealthy coping – Alcohol, drugs, or unsafe relationships may worsen distress
  • Reach out – Speak to a Wellbeing Advisor, Duty Team, Sub-Warden, Chaplain, Personal Tutor, or your GP

Ongoing Impact of Trauma

If symptoms persist or worsen over time, you may be experiencing the longer-term effects of trauma, such as:

  • Flashbacks, nightmares, hypervigilance
  • Feeling disconnected, hopeless, or unsafe
  • Difficulty concentrating or enjoying life
  • Emotional outbursts or brain fog

You don’t need a diagnosis of PTSD to seek support. If these symptoms are affecting your life, please speak to your GP or book with the Wellbeing Team.

Supporting Someone After Trauma

Immediately after:

  • Sit with them, offer comfort, let them talk or rest
  • Avoid asking for details — let them share when ready
  • Offer snacks, a warm drink, or gentle distraction

Short-term support:

  • Be available to listen
  • Offer practical help (e.g. food, errands, light-hearted company)
  • Share contact info for support services if needed

Getting Further Support

Places to Talk:

If you need urgent/crisis support:

  • Central Access Point (CAP) 0116 295 3060 or free phone 0808 800 330. They can provide support 24/7 if you are in emotional distress and/or crisis support/referral to relevant services.
  • 999, A&E or 111 can offer help in emergencies, if you are unable to keep yourself or someone else safe.
  • Campus Security – For urgent campus or security enquiries support is available 24/7, 365 days a year Contacted on 01509 222141 or 0800 526966. The contact details are on the reverse of your Student ID.

If your concerns involve an emergency, please go straight to our Emergency and Crisis Contacts.

If the person you are worried about is another student, you can let us know your concerns by completing our Incident Reporting Tool. You can use this to let us know about a wide range of concerns. Reports are treated in line with our confidentiality policies, and are always treated with care and taken seriously. If you’re in any doubt about whether your concern is worth completing a report, or you are worried about the person finding out you’ve done so, we would encourage you to fill one out anyway – we can work with you to promote the safety and wellbeing of everyone involved.

You can also use this reporting tool to let us know if you have concerns about University Staff, or if you are worried about yourself.

If your friend is open to accessing support, you can help them complete a Referral Form or bring them along to our Wellbeing Drop-in.

If the person you’re worried about is not a student, you can make an appointment with our Wellbeing Team to discuss your concerns and we will support you to find a way forward.

Last Updated: 14th October 2025