When things feel a little heavier
When things feel a little heaver
You don’t need to talk yourself out of how you’re feeling before asking for support. A difficult day deserves some care, and difficulties that continue deserve attention too. Start with what feels manageable now.
Make the next step smaller
When a whole day feels too much, bring your attention to the next useful thing. That might be getting a cup of tea, having something to eat or sending one message to say you’re struggling.
If there’s a task you need to do, reduce it to its first step. Open the document without expecting to finish it. Put your laundry in the bag without planning the rest of the week. Small actions can give the day a little structure without asking you to do everything.
Let someone know
Choose a person you feel comfortable contacting. You could say, “Today feels difficult. Could we talk?” or “I don’t need you to fix this, but I’d like some company.” Being clear about what would help can make the conversation easier for both of you.
If the first person isn’t available, try another route. Their availability doesn’t decide whether your feelings matter. Your university support service is another place to start, including when you don’t have someone close you want to tell.
Ease the pressure where you can
Look at today’s expectations and decide what is essential. Something may be able to move, become simpler or wait. If your studies are affected, contact your tutor or course team and ask about the appropriate support process.
Try not to use someone else’s busy life as evidence that you should be managing more. You can only work with the energy and circumstances you have. It’s reasonable to explain that you’re finding things difficult without sharing every personal detail.
Give yourself permission to seek help
You can use the Student Assist app and ask your Student Castle team about access. The team can listen and signpost you towards appropriate services. Student Minds has information about wellbeing and university life if you’d like to read privately first.
If low mood, anxiety or other difficulties persist, get worse or affect your everyday life, speak to your GP or university wellbeing service. You don’t need to wait for a crisis or meet a particular level of distress before making contact.
If you help now
Samaritans is available free on 116 123, day or night, if you need someone to listen. For urgent health or mental health help in England, Scotland or Wales, call 111. If someone is in immediate danger or their life is at risk, call 999.
Bear in mind
You don’t have to turn a difficult day into a productive one. You can take it seriously, get support and leave space to be kind to yourself.