Mental Health, Wellbeing and Stress

You can access this module, and many others via the Spectrum.Life Student Helpline App which you can download to your phone or access online.

This course looks at habit change and creating new and positive changes and routines in our lives. How this works in our brains and tips on things to try.

Chapters:

1. Hebbian Learning
2. Small Changes
3. Journaling
4. Mindfulness
5. Small Victories
6. Overcoming the barriers to behavioural change - Podcast
7. Tip Sheet #1: The stages of change
8. Tip sheet #2: Motivation

Duration: Self directed learning at own pace, approx. 50 mins of content.

You can access this module, and many others via the Spectrum.Life Student Helpline App which you can download to your phone or access online.

Dr. Aman Kwatra will discuss the importance of paying attention to these emotions, especially when life feels bleak. He will explain how our emotions can signal the need for specific actions to help us feel better and improve our overall wellbeing.

Duration: 45 min video

Explore some of the skills and techniques we can employ when using active listening within a supportive conversation.

You can access this module, and many others via the Spectrum.Life Student Helpline App which you can download to your phone or access online.

This course will offer tips and strategies around helping you to better manage and deal with anxiety.

Chapters:

1. Anxiety: The fight or flight response
2. What is anxiety?
3. The signs and symptoms of anxiety
4. Managing anxiety (Part 1)
5. Managing anxiety (Part 2)
6. Types of anxiety
7. How we respond to anxiety
8. Anxiety in young people
9. Short-term relief or long-term relief
10. Anxiety FAQ's

Duration: Self directed learning at own pace, approx. 50 mins of content.

You can access this module, and many others via the Spectrum.Life Student Helpline App which you can download to your phone or access online.

Depression can drain your energy, hope, and drive which often makes it harder to tackle and do what you need to do to feel better. We will offer some simple tips on coping with depression, how to deal with it and how to take action.

Chapters:

1. You don't need to struggle with depression
2. Understanding depression
3. Identifying depression
4. Helping someone you are concerned about
5. Prevention and Treatment
6. Depression in the media and the stigma associated with depression
7. Therapeutic lifestyle change for depression
8. Depression Awareness and Mental Health Issues
9. “…. But I’m not depressed?”
10. The wandering mind: Why do we want to be present?
11. Depression FAQ's

Duration: Self directed learning at own pace, approx. 55 mins of content.

University Counselling Service Workshops

The Counselling Service offers psycho-educational workshops to students throughout the year on 'Anxiety' and 'Self-esteem'. These are facilitated by experienced, qualified counsellors from the University Counselling Service. Please visit their webpage for details and booking forms. If you have any questions about these workshops, please email: counselling@abdn.ac.uk

You can access this module, and many others via the Spectrum.Life Student Helpline App which you can download to your phone or access online.

This module encourages you to check in with yourself on your overall wellbeing.

Chapters:

1. Reflect on your wellbeing
2. Productivity and setting boundaries
3. Finding balance
4. Healing meditation

Duration: Self directed learning at own pace, approx. 35 mins of content.

NB: you will need to sign up for the Student Helpline Spectrum.Life app to access this video. Download through your app store: iOS and Android. 1. Start by creating an account with your UoA email-address (using organisation code ABERDEEN)2. Log in via the app , or if you prefer the web version: universityofaberdeen.spectrum.life

Movember: Men’s Wellbeing in Focus - 50min pre-recorded session

'Movember' is more than growing a moustache; it’s about shining a light on men’s health. This session will explore both mental wellbeing and physical fitness, with a focus on open conversations and practical lifestyle changes that can make a real difference to your health and wellbeing.

This 50 min Video podcast explores some of the different types of male communities out there today and the positive effects they have been having on the lives of individuals as well as the wider community. Discussing how these communities help with removing stigma and breaking down barriers when it comes to talking about men's mental and physical health.​

The NHS has produced some excellent audio/video guides on a range of topics:

• Self-help for low mood and depression - In this audio guide, a doctor explains what you can do to help yourself cope with low mood and depression.

• How to cope with anxiety – a relaxation technique - In this audio guide, a doctor explains how you can take control of anxiety.

• Sleep problems - In this audio guide, a doctor explains what you can do to give yourself the best chance of a good night's sleep.

• Low confidence and assertiveness - In this audio guide, a doctor gives you tips to help build your confidence.

• Unhelpful thinking - In this audio guide, a doctor helps you to replace negative thoughts with more positive thinking.

You can access this module, and many others via the Spectrum.Life Student Helpline App which you can download to your phone or access online.

Learn how to weave simple gratitude practices into your day to boost mindfulness, self-compassion, and positivity.

Chapters:

1. Why should I consider gratitude practice?
2. does a gratitude practice mean ignoring negative emotions?
3. The four A's of gratitude
4. What kinds of gratitude practices are there?
5. How can I practice gratitude and mindfulness together?
6. Can I practice with others?
7. Can gratitude change how I feel about myself?
8. How can we build gratitude towards ourselves?
9. Planning gratitude into your day

Duration: Self directed learning at own pace, approx. 20 mins of content.

You can access this module, and many others via the Spectrum.Life Student Helpline App which you can download to your phone or access online.

This E-learning has been created by Nicole Paulie, a Counselling Psychologist and delivered by Martyna Kalka, Senior Mental Health Coach.

Chapters:

1. Introduction
2. How does physical movement improve wellbeing?
3. What are the best types of movement for reducing stress and anxiety?
4. What are the best types of movements for helping low mood?
5. How can I start incorporating movement into my routine if I feel unmotivated?
6. I don’t have much time, how can I fit movement into a busy day?
7. I’m not a fan of exercise – How else can I stay active?
8. Does exercise really help with energy and sleep?
9. How can I stay consistent with movement when life gets busy or stressful?
10. How quickly will I notice the mental health benefits of regular movement?
11. Does it matter what time of day I exercise when it comes to mental wellbeing?

Duration: Self directed learning at own pace, approx. 25 mins of content.

You can access this module, and many others via the Spectrum.Life Student Helpline App which you can download to your phone or access online.

Sleep is something we all know we need, but do we really know why we need it? What does good sleep look like? and how we can improve it?

Chapters:

1. The Effects of Exercise on Your Sleep
2. How Your Work/life Balance Effects Your Sleep
3. Strategies to Quieten Overactive Minds
4. The Impact of Substances on Your Sleep

Duration: Self directed learning at own pace, approx. 35 mins of content.

You can access this module, and many others via the Spectrum.Life Student Helpline App which you can download to your phone or access online.

This module encourages you to explore the dynamics and importance of relationships and connections.

Chapters:

1. Healthy vs. Unhealthy Relationships
2. Conflict Resolution
3. Relationship with Self
4. Psychology of Love and Attachment

Duration: Self directed learning at own pace, approx. 30 mins of content.

You can access this module, and many others via the Spectrum.Life Student Helpline App which you can download to your phone or access online.

In this course, you’ll learn more about what anxiety and stress look like and how they can affect you.

Chapters:

1. What does anxiety and stress look like?
2. The cycle of anxiety
3. How do you cope with anxiety and stress?
4. Managing anxiety and stress
5. Preventative measures

Duration: Self directed learning at own pace, approx. 20 mins of content.

You can access this module, and many others via the Spectrum.Life Student Helpline App which you can download to your phone or access online.

Not all stress is bad for us. However, when stress undermines both our mental and physical health, it then becomes a problem. This course will show you how to recognise and manage the stress in your life.

Chapters:

1. An introduction to Stress
2. Understanding stress
3. Signs & symptoms of stress
4. How NOT to cope with stress
5. Managing stress effectively
6. Is stress bad for you?
7. Burnout at work
8. Identifying the Sources of Stress in your life
9. The Stress Boat
10. Stress FAQ's

Duration: Self directed learning at own pace, approx. 50 mins of content.

You can access this module, and many others via the Spectrum.Life Student Helpline App which you can download to your phone or access online.

Learn techniques to cope with stress, and recognise when it's time to seek help. Learn how to create open conversations about stress in both your work and home life.

Chapters:

1. What is stress
2. How stress effects the mind and body
3. How to deal with stress
4. How to talk about stress at work and at home
5. When to seek help

Duration: Self directed learning at own pace, approx. 35 mins of content.