Summary
Starting university can be an exciting and positive experience, but it is also a major period of change. You may be moving away from home for the first time, meeting new people, managing your own finances and routine, making decisions independently and adjusting to a new academic environment. Even changes you are looking forward to can feel stressful when a lot is happening at once.
Your mental health can change at any point during university. Some people may experience difficulties for the first time, while others may find that existing mental health difficulties become harder to manage. There is no single reason why this happens. Mental health can be affected by a combination of personal circumstances, relationships, physical health, environment, stress and life events.
Academic pressures can have an impact, including managing deadlines, exams, coursework, presentations, placements or worries about grades and future employment. You may also experience pressure to keep up with your workload while balancing social activities, part-time work, volunteering or other responsibilities. Comparing yourself with other students can add to this, particularly when it seems like everyone else is coping or enjoying university more than you are.
Changes in your living situation can also affect your wellbeing. Moving away from family or familiar support networks, living with housemates, dealing with conflict, financial difficulties, noisy or busy accommodation, or struggling to find somewhere that feels comfortable can all contribute to stress. Homesickness and loneliness are also common, even if you are surrounded by other people.
Relationships and social experiences can affect mental health too. You might find it difficult to make friends, feel excluded or experience friendship or relationship difficulties. Experiences such as bullying, discrimination, harassment, sexual violence or feeling unsafe can have a significant impact on wellbeing. Social media can also contribute to comparison, pressure or feeling as though you are missing out.
University can also bring changes to your daily routine. Sleeping at different times, missing meals, drinking alcohol, using substances, not getting enough physical activity or having little time to rest can affect how you feel. Physical health difficulties, hormonal changes or other health problems can also affect your mental health.
Major life events can happen alongside university and may make things more difficult. This could include bereavement, family difficulties, relationship breakdown, financial problems, illness, moving home or worries about someone you care about. Sometimes there may not be one obvious trigger. Stress can build gradually until you notice that you are struggling.
If you already have a mental health difficulty, university may change the things that usually help you manage it. For example, you may no longer have the same access to family, familiar professionals, routines or support networks. You may also have to advocate for your own needs and arrange appointments or adjustments yourself, which can feel overwhelming.
Mental health difficulties can affect many areas of university life. You might notice changes in your mood, anxiety levels, sleep, appetite, concentration, motivation, energy or relationships. You may find yourself avoiding lectures or social activities, struggling to complete work, withdrawing from others or finding everyday tasks harder than usual.
It is also possible to have a positive university experience while still experiencing difficult emotions. Feeling homesick, stressed, anxious or lonely at times does not automatically mean that you have a mental health disorder. However, if these experiences are persistent, becoming more intense or interfering with your everyday life, it may be helpful to seek support.
Looking after your mental health can involve building a routine that works for you, getting enough sleep and food, staying connected with people you trust, making time for enjoyable activities and taking regular breaks. It can also involve making adjustments to your studies, accommodation or social life so that they are more manageable.
You do not need to wait until things become overwhelming before asking for help. Universities usually have a range of support available, including student wellbeing services, counselling, disability or accessibility services, academic tutors, personal tutors and student support advisers. You can also speak to your GP or another mental health professional.
University is different for everyone. You do not have to have the same social life, academic experience or routine as other students, and needing support does not mean that you are failing. Finding the right balance can take time, particularly during periods of change, and some people and services can help you navigate it.
How to help myself
Try to build a routine that works for you. This does not need to be perfectly structured, but having regular times for sleeping, eating, studying, relaxing and socialising can provide some stability. If your routine changes from day to day, identify a few things you can keep consistent, such as getting up at a similar time or having regular meals.
Break university work into smaller, manageable steps. Large assignments or deadlines can feel overwhelming when you look at everything at once. Use a planner, calendar or reminders to keep track of deadlines and break larger tasks into smaller goals. Give yourself realistic amounts of work to complete rather than trying to do everything at once.
Make time for things that are not university work. Hobbies, exercise, creative activities, gaming, watching something you enjoy or spending time outside can give your brain a break. Rest is also productive; you do not need to fill every free moment with something useful.
Look after your physical health where you can. Try to eat regularly, stay hydrated, get enough sleep and include some movement in your week. You do not need to completely change your lifestyle. Small, manageable changes can make a difference, particularly during stressful periods.
Stay connected with people who make you feel supported. This might include friends at university, family at home, coursemates, housemates or people from societies and clubs. If you are feeling lonely, start small. You do not need to build a huge friendship group; one or two supportive connections can be valuable.
Notice what affects your mental health. You could keep track of changes in your mood, sleep, workload, social activities, relationships or other stressors. Recognising patterns can help you identify what tends to make things harder and what helps you recover.
Be realistic about what you can manage. University can create pressure to attend every event, achieve high grades, work part-time, maintain relationships and make the most of every opportunity. You do not have to do everything. It is okay to say no, change plans or take time for yourself.
If something is becoming difficult, ask for help early. Speak to your personal or academic tutor, student wellbeing service, counselling service, disability or accessibility service, GP or someone you trust. You can also ask about reasonable adjustments if your mental health is affecting your ability to study.
If you are struggling with homesickness or loneliness, keep some connection with people and places that feel familiar. Regular calls home, bringing familiar items with you, cooking familiar meals or maintaining activities you enjoyed before university can help while you adjust.
Try to be kind to yourself when things do not go to plan. You may have difficult weeks, miss deadlines, struggle socially or need more support than you expected. These experiences do not mean that you are failing at university. Focus on what you can do next rather than judging yourself for what has already happened.
If your mental health is significantly affecting your ability to function, or you are experiencing thoughts of suicide or self-harm, seek professional support rather than trying to manage this alone.
How to help a loved one
Starting university can be a big adjustment for families too. Parents and carers may worry about how their young person is coping, particularly when they have moved away from home and are no longer able to see them every day. Try to remember that some worry is natural, but your loved one may need space to develop their independence and work out what support works for them.
Keep communication open without making them feel monitored. Agree how often you would like to check in and what works for both of you. A quick text, phone call or video call can provide reassurance without expecting them to give you a full update every time. Let them know they can talk to you about difficult things without worrying that you will immediately panic or try to take over.
Listen to their experience and try to understand what they need before offering solutions. You could ask, “Do you want me to listen, help you think through it, or help you find some support?” University students are becoming more independent, so involve them in decisions about their mental health and allow them to take the lead where they are able to.
Help them think practically when things feel overwhelming. You might support them to break problems into smaller steps, plan around deadlines, establish a routine or identify university services that could help. If they are struggling academically, socially or financially, encourage them to speak to the relevant university support service rather than trying to solve everything yourself.
Be aware of changes in their behaviour or communication. Becoming more withdrawn, struggling with sleep, losing interest in things they usually enjoy, missing classes, finding everyday tasks difficult or expressing hopelessness may suggest that they are struggling. One change does not necessarily mean something is seriously wrong, so consider the wider pattern and how they say they are feeling.
If you are concerned, ask them directly how they are doing and whether they are having thoughts of self-harm or suicide. Asking does not put the idea into someone’s head. If they are in immediate danger, have seriously harmed themselves or tell you they cannot keep themselves safe, seek urgent help through 999 or A&E. You can also contact NHS 111 for urgent mental health support.
Try to respect their privacy while also knowing when additional support is needed. University students may want to manage their own appointments and relationships with services, and they may not want their parents or carers involved in every detail. You can still encourage them to seek help and offer practical support, such as helping them find the right service or being available after an appointment.
Manage your own worry as well. It can be difficult to hear that someone you care about is struggling, particularly when you are far away and cannot see how they are doing. Try to avoid repeatedly checking in, searching for signs that something is wrong or assuming that a delayed text means they are in danger. Agreeing a regular time to speak can help provide reassurance while giving both of you some space.
Make sure you have your own support and activities outside of worrying about your loved one. Talk to a partner, friend or someone you trust, and seek professional advice if you are finding the worry difficult to manage. Looking after yourself does not mean that you care any less; it can help you remain a calm and supportive person for them.
Most importantly, you do not have to be available every minute or have all the answers. Being someone they can return to, who listens without judgement and supports them in finding their own solutions, can be incredibly valuable during the transition to university.
Myth Buster
Myth: “Everyone has the best time at university.”
Truth: University can be exciting, but it can also involve stress, loneliness, homesickness, uncertainty and difficult experiences. There is no single “normal” university experience.
Myth: “If you are struggling at university, you do not belong there.”
Truth: Finding university difficult does not mean that you are not capable of being there. Adjusting to a new environment can take time, and support or reasonable adjustments may make things more manageable.
Myth: “You should be able to manage university on your own.”
Truth: University involves becoming more independent, but this does not mean you have to manage everything without support. Asking for help is a normal part of looking after your wellbeing.
Myth: “You have to make lots of friends at university.”
Truth: There is no required number of friends. Some people enjoy large social groups, while others prefer a few close relationships or spending more time alone.
Myth: “Parents should know if their child is struggling.”
Truth: Students may hide difficulties or genuinely believe they are coping until things become overwhelming. Living away from home can also make changes harder to notice. Keeping communication open can make it easier for them to ask for help.
Myth: “If someone is doing well academically, their mental health must be fine.”
Truth: Academic performance does not always reflect how someone is feeling. A student can achieve good grades while experiencing significant anxiety, low mood, stress or other difficulties.
Myth: “Taking a break means you are being unproductive.”
Truth: Rest allows your brain and body to recover. Regular breaks can help you manage stress and maintain concentration, particularly during demanding periods.
Myth: “You need to be in crisis before you can access support.”
Truth: You can seek help when you first notice that something is becoming difficult. Getting support early can make it easier to prevent problems from becoming more overwhelming.
Support
You do not need to wait until your mental health is severely affecting your life before asking for support. If you notice that you are struggling with your mood, anxiety, sleep, relationships, studies or everyday activities, reaching out early can make things easier to manage.
Most universities have a range of services available to students. This may include student wellbeing or counselling services, personal or academic tutors, student support advisers, disability or accessibility services, and specialist support for issues such as finances, accommodation or sexual violence. You can usually contact these services yourself, and many offer appointments, online support or self-help resources.
If your mental health is affecting your studies, speak to your university about reasonable adjustments. Depending on your circumstances, this could include extensions, changes to assessment arrangements, additional breaks, flexibility around attendance or other adjustments that help you access your course.
You can also speak to your GP, particularly if difficulties are persistent, worsening or affecting your ability to function. Your GP can discuss your symptoms with you and help you access appropriate NHS or community mental health support.
Friends, family, housemates, tutors or other trusted people can also be an important source of support. You do not need to explain everything at once. Let someone know that you are struggling and tell them what would be helpful, whether that is having someone listen, helping you find a service or simply spending time together.
If you are worried about someone else, encourage them to access support while respecting their independence. You can offer to help them find the right service or attend an appointment, but you do not have to manage their mental health for them.
If you are experiencing thoughts of suicide or self-harm, feel unable to keep yourself safe or are in immediate danger, seek urgent help. Call 999 or go to A&E if there is an immediate risk of serious harm. You can also contact NHS 111 for urgent mental health support.
If money worries are affecting your mental health, speak to your university rather than trying to manage the situation alone. Many universities have hardship funds or financial assistance schemes that may provide support to students experiencing financial difficulties. The eligibility criteria and type of support available vary between universities, and support may include help with essential living costs or unexpected expenses.
Your university’s student finance, student support or advice service can explain what funding is available and help you understand whether you are eligible. You may also be able to access support with budgeting, accommodation costs, food or other financial concerns. Asking for financial support is not a failure, and you do not need to wait until you are in severe financial difficulty before finding out what is available.
Therapy interventions
Therapy can provide a space to understand what is affecting your mental health, develop coping strategies and work towards changes that feel manageable. Different approaches can be helpful for different difficulties, and your university or GP can help you explore what support is available.
- Cognitive Behavioural Therapy (CBT) – CBT explores the links between thoughts, feelings and behaviours. It can help with difficulties such as anxiety, low mood, stress and worries about university.
- Counselling – Counselling provides a safe, confidential space to talk about things that are affecting you, such as relationships, homesickness, identity, grief, stress or adjusting to university life.
- Acceptance and Commitment Therapy (ACT) – ACT can help you develop ways of managing difficult thoughts and emotions while focusing on what matters to you and the life you want to build.
- Mindfulness-Based Approaches – These approaches can help you develop awareness of your thoughts, feelings and physical sensations and practise responding to them with greater flexibility.
- Interpersonal Therapy (IPT) – IPT focuses on relationships and life changes that may be affecting your mental health, such as conflict, loss, loneliness or changes in your social role.
- Family Therapy – Family therapy can help improve communication and relationships when difficulties within the family are contributing to distress. It may also be useful when a young person is adjusting to becoming more independent.
- Medication – Depending on your difficulties, a GP or other appropriately qualified professional may discuss whether medication could be helpful alongside psychological support.
Helplines
Childline
Childline is a free service for young people to talk to a counsellor about anything. The service is available 24 hours a day, 7 days a week. Childline is available to anybody who is 18 years old or younger.
Phone: 0800 1111
Opening times: Available 24 hours a day, 7 days a week, 365 days a year
You can also find helpful resources, speak to a counsellor online or send a message on their site.
Website: www.childline.org.uk
For adults concerned about a child, the NSPCC can be contacted
NSPCC
NSPCC is a children’s charity that works to protect children and prevent abuse and neglect. They provide support and advice for adults about child abuse, neglect, child safety, online safety and children’s mental and emotional wellbeing.
Phone: 0808 800 5000
Opening times: 10 am–4 pm, Monday–Friday
Email: help@nspcc.org.uk
Email opening times: 11 am–4 pm, 7 days a week
Website: www.nspcc.org.uk
YoungMinds
YoungMinds is a national charity supporting the mental health and wellbeing of children and young people. They provide information, advice and support for parents and carers who are concerned about a young person’s mental health, and help people understand mental health difficulties, find appropriate support and access useful resources. Their Parents Helpline can provide information, advice, emotional support and signposting to other services.
Parent helpline: 0808 802 5544 (9:30 am – 4 pm on Mondays, Thursdays and Fridays, and from 9:30 am – 6 pm on Tuesdays and Wednesdays)
Email: parents@youngminds.org.uk
Webchat: https://www.youngminds.org.uk/parent/parents-helpline/
Shout
Shout is a free, confidential text messaging service that provides support to anyone who is struggling to cope. It can help with a wide range of issues, including stress, anxiety, low mood, loneliness, relationship difficulties, bullying, self-harm, suicidal thoughts, feeling overwhelmed and other mental health challenges.
Text: SHOUT to 85258
Opening times: Available 24 hours a day, 7 days a week, 365 days a year
Website: www.giveusashout.org
Samaritans
Samaritans is a charity providing emotional support to anyone who is struggling to cope or needs someone to talk to. They are there for people experiencing all sorts of difficulties, including stress, anxiety, loneliness, relationship or family problems, bereavement, feeling overwhelmed and concerns about mental health or suicide.
Phone: 116 123
Opening times: 24 hours a day, 7 days a week, 365 days a year
Website: http://www.samaritans.org
Mind
Mind is a mental health charity providing information, advice and support for people experiencing mental health difficulties. They cover a wide range of mental health and wellbeing issues, including anxiety, depression, stress, relationships, loneliness, coping with difficult experiences and managing everyday life. Mind provides information to help people understand what they are experiencing, know their rights, find appropriate support and feel less alone.
Phone: 0300 123 3393
Opening times: 9am–6pm, Monday to Friday (excluding bank holidays)
Email: info@mind.org.uk
Website: www.mind.org.uk
NHS 111 (Option 2)
NHS 111 is an NHS service providing urgent medical and mental health advice and support. It can help with mental health concerns, emotional distress, anxiety, low mood, suicidal thoughts and other urgent health problems.
Phone: For mental health support, call 111 and select the mental health option (option 2).
Opening times: Available 24 hours a day, 7 days a week.
CALM (Campaign Against Living Miserably)
CALM (Campaign Against Living Miserably) is a charity providing support for people who are struggling with their mental health or experiencing emotional distress. They support people with issues including low mood, anxiety, loneliness, stress, suicidal thoughts and difficult life experiences.
Phone: 0800 58 58 58
Opening times: 5pm–midnight, every day
Webchat: 5pm–midnight, every day
WhatsApp: Available through the CALM website
Website: http://www.thecalmzone.net
Student Minds
Student Minds is the UK’s student mental health charity. They provide information, advice and resources to support students with their mental health and wellbeing, as well as guidance for friends, parents, carers and university staff. Their resources cover topics including preparing for university, settling in, academic pressures, relationships and accessing mental health support.
Website: https://www.studentminds.org.uk/
