According to the Public Health Agency, symptoms of depression, anxiety and stress are more common in students in association with professionals in the same age group. A significant increase in women and men reporting impaired mental wellbeing is seen in the 16-29 age group (Public Health Agency).
It means you are not alone. Problems in this area are far more common than you might think and there are certainly many in your vicinity who experience similar things to you, albeit in their own way. The investigation is a few years old but there is no reason to think it is not as current today.
Many students discover this problem in the first really difficult period of the program, the first time they pass an exam or when trying to balance their studies with other time-consuming interests. You're not alone, it's hard for everyone and it happens to most people. In these situations, it is especially important to be aware of the risks of stress and to remember one's self-worth separately from one's achievements. There is a lot of help to be had.
This text is based on mental illness linked to your studies, but there is a lot of useful information that is useful in other situations as well. If the information seems appropriate, we advise you to seek professional help.
Mental illness is experienced differently by everyone. It is therefore difficult to say how you react to stress and how it feels in you when you become depressed, anxious or have anxiety. What we want to convey is the importance of taking one's mental illness seriously. Because although mental illness does not appear on the outside of us in the same way as physical illness or injuries, it is just as serious.If you suffer from a flu, it is obvious to most of us that we need to rest, drink plenty of fluids and take care of ourselves. When we suffer from stress or other mental illness, it is not as obvious, but at least as important. Stress left untreated can grow into bigger problems and therefore it is important to do something about the situation, even if it can be difficult.
Take yourself and your health seriously. Take care of yourself whether it means you need to rest more, ask for help, or see a doctor.
If your situation is in danger of becoming unsustainable, it may be helpful to ask for help. There are several places where you can turn with your mental illness. What kind of support is best for you, only you can know for yourself. Everyone has to start somewhere.
It can be difficult to determine when you need it but it is better to seek help once too much than once too little. Take yourself and your experiences seriously! Keep in mind that part of taking oneself seriously is not to diminish one's problems or worries about them, neither in contact with the care nor in any other context.
The most common way to get help with one's mental illness is through conversational contact. There are several different paths to go to get this kind of help. Below are the most common:
Student Health is run by the university and offers help with study-related problems. They specialize in students and can answer many questions. It's free to go there and they can help you sort out why you feel bad or to find the right place to get help from. Here you can often get to meet someone quickly. You can find Student Health's website at sh.uu.se, or you can call them at 018-471 69 10.
Your health center often has more resources than Studenthälsan, but the way health centers work with mental illness looks very different. Here you can get help with more extensive problems that require longer contact but it may also take longer before you get a visit appointment. Your health center can also refer you to psychiatry if you need or want to.
You can turn to private care if, for example, you want to go to therapy outside your health center or Studenthälsan. Private talk therapy is easy because it is usually quicker to get an appointment, but it is almost always more expensive than going to county council-run care. There are many private options in Uppsala. To find the right one, it can help to ask your contact at the health center or Studenthälsan for tips.
UTN has 4 full-time salaried students, study watchers, who work to make your study time better. Of these, it is primarily the study monitor with study social responsibility who can answer your questions about stress, mental illness and what rights you actually have as a student. You can reach the student social manager at email@example.com.
If your condition prevents you from completing your studies, your student counsellor can help you plan your studies based on your situation. You can get support in prioritising which courses you need to complete for future periods and plan what is a reasonable workload in the re-examination periods. You can find contact details for your study counsellor here.If you need to take sick leave, your doctor can prescribe you sick. You can find more information about sick leave and finances in the documentary archive here.
To get an overview of your health and lifestyle, you can usestudent health's anonymous lifestyle analysis. The test gives you personalised advice based on your answers and helps you find areas for improvement to support your health and wellbeing.
Sleep is critical to your ability to learn, remember and maintain focus. A regular sleep cycle helps your body and brain recover from the exertions of the day. If you experience difficulty sleeping, consider establishing a relaxing nighttime routine, avoid stimulating drinks such as coffee or energy drinks near bedtime, and limit exposure to screens before going to sleep. Keeping the bedroom cool and dark as well as going to bed and waking up at the same time every day, even on weekends, can also improve your sleep quality. See more advice on sleep here.
Regular physical activity is a powerful factor in promoting mental health. It can reduce symptoms of depression and anxiety, improve your stress management, and increase your sense of well-being. We recommend incorporating at least 30 minutes of activity into your daily routine. It can be a walk, bike ride or a workout. Physical activity doesn't have to be time-consuming or intense to be effective - even short breaks of movement during your study time can make a big difference. See more advice on physical activity here.
Alcohol consumption can be part of student culture, but it's important that you reflect on your habits and how they affect your life. Regular and heavy alcohol consumption can have negative effects on both your physical and mental health. Be aware of how much and how often you drink, and keep in mind that “every other water” can be a way to balance intake and prevent the negative consequences of alcohol. See more advice on alcohol here.
Fatigue syndrome can occur after a period of prolonged stress in which the body and brain are not given enough time for recovery. Symptoms can include extreme fatigue, difficulty sleeping, concentration problems and a feeling of being overwhelmed by tasks that were previously manageable. If you feel these signs, it is important that you take them seriously and seek professional help. Student Health can offer support and guidance to help you find your way back to health. See more advice on exhaustion here.
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