Professional Insights:

Understanding stress:

Stress is a natural response to feeling overwhelmed or under pressure. In small doses, it can motivate us — but chronic stress can negatively impact our mental and physical health.^[1]

Signs and symptoms:

Stress can manifest as irritability, fatigue, sleep problems, headaches, or digestive issues. Emotionally, it may lead to anxiety or low mood.^[2]

Practical coping strategies:

Relaxation techniques like deep breathing, mindfulness, and physical activity can help reduce stress. So can breaking tasks into manageable steps and setting boundaries to prevent overload.^[3]

Personal recovery and stress:

Managing stress is central to personal recovery. By identifying triggers and developing healthy coping strategies, individuals can feel more in control and improve their overall wellbeing.^[4]

Social stressors and stigma:

Stress is not just internal. External factors — such as financial worries, stigma, or daily pressures — can intensify stress. Building awareness and supportive communities can reduce this burden.^[5]

Supporting course:

If you're interested in learning more about stress and how to manage it, why not explore these courses?

• Stress: An Introductory Session – An accessible session that explores the basics of stress, its impact, and simple ways to manage it.
• Understanding and Managing Stress – A course designed to explore what stress is, where it comes from, and how to take back control.
• Pressures of Daily Living – Focuses on identifying everyday stressors and developing strategies for managing them.
• Understanding and Overcoming Stigma – Helps tackle one of the external stressors many people face by building confidence and self-worth.
• Employment and Self-Management – Learn how to manage your wellbeing while working or volunteering, including boundaries and emotional self-care.
• Meaningful Activities and Wellbeing – Explore how engaging in personally fulfilling activities can reduce stress and bring structure and purpose to your days.
• In the Moment Seminar – A reflective session offering practical tools to stay grounded and respond to stress more mindfully.
• Mindfulness for Everyday Life – Learn evidence-based techniques to cultivate calm, focus, and emotional awareness in daily life.

References:

1. Mind (2024). Understanding Stress. Available at: https://www.mind.org.uk
2. NHS (2024). Stress Symptoms. Available at: https://www.nhs.uk
3. Healthline (2023). 16 Simple Ways to Relieve Stress and Anxiety. Available at: https://www.healthline.com
4. Slade, M. (2009). Personal Recovery and Mental Illness. Cambridge University Press.
5. Mental Health Foundation (2024). Stigma and Discrimination. Available at: https://www.mentalhealth.org.uk

 

Student Contributions:

What helps me manage stress:

• “I go for a walk in nature to clear my head.”
• “I write down my worries in a journal — it helps me make sense of things.”
• “Talking to someone I trust always helps take the weight off.”
• “I use a stress ball or colouring book when I feel overwhelmed.”
• “Music is a huge help — I put on calming tracks when I feel anxious.”
• “I’ve started setting boundaries — saying ‘no’ has helped me feel more in control.”
• “I plan one small thing each day to look forward to, even if it’s just a nice coffee.”
• “I try to be kind to myself. I remind myself I’m doing my best.”
• “I attend the stress sessions at the college — they’ve given me techniques I still use now.”

 

Student Suggestions:

What helps me manage stress at work:

• "Taking short regular breaks to clear my mind and stretch."
• "Organising my tasks with to-do lists to avoid feeling overwhelmed."
• "Practising deep breathing exercises during busy periods."
• "Talking to supportive colleagues when I feel stressed."
• "Using noise-cancelling headphones to focus better in noisy environments."
• "Making sure to have a proper lunch break away from my desk."
• "Setting boundaries on my work hours and avoiding after-hours emails."
• "Trying mindfulness or meditation apps to relax during breaks."
• "Prioritising tasks and asking for help when needed."
• "Keeping my workspace tidy to reduce distractions."

 

Student Contributions:

How I manage stress while caring for others:

• “I remind myself that taking a break isn’t selfish — it’s necessary.”
• “I’ve started using respite services where I can, even just for an hour or two.”
• “Talking to other carers makes me feel less alone in it all.”
• “I use mindfulness apps in the evening when the house is quiet.”
• “Writing in a journal helps me unload the emotional weight of the day.”
• “I’ve created a ‘calm space’ in my home where I can sit with a cup of tea for five minutes.”
• “Learning to say ‘I need help’ has made a huge difference to my stress levels.”
• “I keep a small list of things that bring me joy, and try to do one a day.”
• “I attend wellbeing sessions at the College — they give me space to focus on me.”

 

Professional Insights:

Understanding Depression:

Depression is more than feeling sad; it affects mood, motivation, energy, and can impact daily functioning. Personal recovery involves recognizing symptoms, seeking support, and adopting coping strategies to regain control over your life.^[1]

Building Routine and Structure:

Establishing daily routines can help manage depressive symptoms by providing a sense of purpose and normality. Simple steps like regular wake-up times and planned activities can improve mood and energy.^[2]

Physical Activity and Self-care:

Engaging in regular, gentle physical activity and prioritizing self-care can boost mood and reduce feelings of low energy, which supports recovery.^[3]

Seeking Support:

Talking to trusted people, whether friends, family, or professionals, can help manage feelings of isolation and provide encouragement.^[4]

Supporting courses:

If you’re interested in learning more about depression and how to manage it, you may find the following courses helpful:

• Depression: An Introductory Course – Learn about symptoms, causes, and ways to support your recovery.
• Understanding and Managing Depression – Explore practical techniques to manage depressive symptoms.
• Five Steps to Wellbeing – Discover five practical ways to improve your wellbeing and support your personal recovery.

References:

1. Mind (2024). Understanding Depression. Available at: https://www.mind.org.uk
2. NHS (2024). Depression: Overview. Available at: https://www.nhs.uk
3. Royal College of Psychiatrists (2023). Depression and Exercise. Available at: https://www.rcpsych.ac.uk
4. Rethink Mental Illness (2023). Getting Support for Depression. Available at: https://www.rethink.org

 

Student Contributions:

What helped me reduce depression:

• “Talking regularly to a close friend helped me feel less alone.”
• “Connecting with others through college groups gave me a sense of belonging.”
• “Doing the Five Steps to Wellbeing course gave me practical tools to improve my mood.”
• “I made time to do activities I used to enjoy, even if just for a few minutes.”
• “Setting small, achievable goals each day helped me build confidence and feel accomplished.”
• “Journaling my thoughts and feelings helped me understand what I was going through.”
• “I started gentle exercise like walking, which boosted my energy and mood.”
• “Talking openly with tutors and peers helped me feel supported and understood.”

 

Professional Insights:

Understanding Anxiety:

Anxiety is a natural response to stress, but when persistent, it can impact recovery and wellbeing. Recognising anxiety symptoms and learning coping strategies are essential for managing it effectively and supporting personal recovery.^[1]

Mindfulness and Grounding:

Mindfulness practices help bring attention to the present moment, reducing overwhelming anxious thoughts. Grounding techniques such as controlled breathing or sensory awareness can help manage panic and stress.^[2]

Self-Compassion and Patience:

Recovery from anxiety requires patience and kindness towards oneself. Recognising small steps forward, avoiding self-judgement, and seeking support create a foundation for sustained progress.^[3]

Building Support Networks:

Connecting with peers, professionals, and support groups helps reduce isolation and provides encouragement, contributing positively to recovery journeys.^[4]

Supporting course:

If you’re interested in learning more practical techniques to understand and manage anxiety, why not join one of the following courses?

• Anxiety: An Introductory Session – Gain a basic understanding of anxiety and how it affects you.
• Understanding and Managing Anxiety – Learn deeper strategies and coping mechanisms to manage anxiety in daily life.
• Mindfulness for Everyday Living – Develop mindfulness skills to support anxiety reduction and overall wellbeing.
• Practicing Self-Care – Learn how to nurture your wellbeing through effective self-care habits.
• Self-Compassion for Everyday Living – Cultivate kindness and understanding towards yourself.
• Spiritual Self-Care – Explore spiritual practices to enhance mental wellbeing.
• Understanding and Overcoming Stigma – Build awareness and resilience to stigma related to mental health.

References:

1. Mind (2024). Understanding Anxiety. Available at: https://www.mind.org.uk
2. NHS (2024). How to Manage Anxiety. Available at: https://www.nhs.uk
3. Harvard Medical School (2023). Anxiety and Mental Health. Available at: https://www.health.harvard.edu
4. Rethink Mental Illness (2023). Peer Support and Anxiety. Available at: https://www.rethink.org

 

Student Contributions:

Small steps I’ve taken to manage anxiety:

• “I practice deep breathing exercises for 5 minutes when I start feeling anxious.”
• “Taking short mindful walks outside helps me clear my mind.”
• “I set small daily goals so I don’t feel overwhelmed.”
• “Journaling my thoughts each evening helps me understand my triggers.”
• “Listening to calming music while doing chores relaxes me.”
• “I use apps that guide me through mindfulness and meditation.”
• “Talking to a friend or mentor whenever I feel anxious gives me support.”
• “I remind myself that it’s okay to take breaks and be kind to myself.”
• “I reduce caffeine intake, especially in the afternoon.”
• “I’ve started practicing gentle yoga to help with relaxation.”

 

Professional Insights:

Being Active as Part of Personal Recovery:

Engaging in regular physical activity supports personal recovery by enhancing mood, increasing energy, and fostering a sense of achievement. Exercise encourages resilience and helps individuals regain control over their wellbeing.^[1]

Building Confidence and Self-Worth:

Setting and achieving exercise goals can boost confidence and reinforce a positive self-image, which are key elements in recovery journeys. Feeling physically stronger often translates into greater emotional strength.^[2]

Connecting Through Activity:

Participating in group activities or classes provides social support and reduces isolation, both of which are vital to sustained recovery.^[3]

Stress Relief and Recovery Maintenance:

Exercise helps regulate stress hormones and promotes relaxation, improving sleep and reducing anxiety — important factors in maintaining long-term recovery.^[4]

Supporting course:

If you want to explore how the five ways to wellbeing, including being active, can support your personal recovery, check out the following course:

• Five Steps to Wellbeing – Learn practical ways to build your recovery through simple lifestyle changes including physical activity.

References:

1. NHS (2024). Exercise and Mental Health. Available at: https://www.nhs.uk/live-well/exercise/exercise-and-mental-health/
2. Mayo Clinic (2023). Exercise and Self-Esteem. Available at: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
3. Mental Health Foundation (2023). Physical Activity and Mental Wellbeing. Available at: https://www.mentalhealth.org.uk/a-to-z/p/physical-activity-and-mental-health
4. Harvard Health Publishing (2022). Exercising to Relax. Available at: https://www.health.harvard.edu/staying-healthy/exercising-to-relax

 

Student Contributions:

Increasing activity gradually to support my personal recovery:

• “I started with small walks around the block and gradually increased my distance.”
• “Doing gentle stretches in the morning helped me feel more awake and positive.”
• “I joined a beginner’s exercise class to build confidence and meet others.”
• “Setting a goal of just 5 minutes of activity daily made it manageable and rewarding.”
• “I noticed that being more active helped me sleep better and feel less anxious.”
• “Even simple things like gardening or cleaning gave me a sense of achievement.”
• “My confidence improved as I realised I could do more than I thought.”
• “Using an activity tracker motivated me to move more and celebrate progress.”
• “I found that regular exercise gave me a positive routine and lifted my mood.”

 

Professional Insights:

Why Mindfulness Matters:

Practising mindfulness – the ability to be present and aware in the moment – can significantly reduce stress and support personal recovery. It helps calm the nervous system, reduce overthinking, and bring clarity to difficult emotions.^[1]

Everyday Mindfulness:

You don’t have to meditate to be mindful. Everyday activities such as walking, eating, or even washing up can be done mindfully by slowing down, focusing on your senses, and gently returning your attention when your mind wanders.^[2]

Being in the Moment:

When we’re grounded in the present, we often feel less overwhelmed by the future or past. Mindfulness can help us respond more skillfully to stress, tune in to what matters most, and experience more calm and joy in everyday life.^[3]

Relaxation and Recovery:

Relaxation is a key component of managing stress and anxiety. Techniques such as deep breathing, progressive muscle relaxation, or gentle stretching can activate the body’s natural relaxation response, reduce physical tension, and support emotional regulation.^[4]

Supporting courses:

If you’d like to explore practical ways to reduce stress and become more present in daily life, these courses may help:

• Mindfulness for Everyday Life – Discover simple, evidence-based practices to reduce anxiety, improve focus, and bring calm to your routine.
• In the Moment Seminar – Learn tools to become more present, reduce reactivity, and find balance through everyday awareness.
• Five Steps to Wellbeing – Explore all five ways to wellbeing, including mindfulness and relaxation, and how to apply them in your recovery journey.

References:

1. NHS (2024). Mindfulness. Available at: https://www.nhs.uk
2. Mindful.org (2023). How to Practice Mindfulness. Available at: https://www.mindful.org
3. Harvard Health Publishing (2023). Mindfulness Meditation: A Path to Wellness. Available at: https://www.health.harvard.edu
4. NHS Inform (2024). Relaxation Techniques. Available at: https://www.nhsinform.scot

 

Student Contributions:

Mindfulness and Relaxation in Everyday Life:

• “I practise mindfulness when I’m washing up – I focus on the temperature of the water and the sound of the bubbles.”
• “Baking helps me stay grounded – I slow down and really focus on each step and how the ingredients feel and smell.”
• “I go for walks in the woods and pay attention to the sights, sounds, and smells around me.”
• “Stretching every morning helps me feel calmer and more connected to my body.”
• “I listen to calming music and try to focus just on the rhythm and lyrics, nothing else.”
• “When I take a bath, I light a candle and treat it like a moment to reset.”
• “I leave my phone behind and sit outside with a cup of tea – I notice the breeze and the birds instead of scrolling.”
• “I tried a breathing app from the app store. Now I do 5 minutes of deep breathing before bed – it’s made a big difference.”
• “Yoga has helped me become more mindful – not just during the class but in how I breathe and move during the day too.”
• “I’ve started noticing the ‘small moments’ – how my coffee smells in the morning, or the way the sun hits the window. I didn’t realise how much I missed before.”

 

Professional Insights:

On the theme of taking notice of what nourishes us, whilst recognising the difficulties of balancing this with the demands of daily life on our time and attention, our tutor, Karen suggests that we maybe consider some of the tips discussed in the Pressures of Daily Living course.

Karen's Insight:

• Instead of working on prioritising the most important demands, have a limited number of priorities.
• Giving up on doing things in the perfect order may be the key to getting them done.
• When unplanned interruptions happen, remember to rebook time with yourself to pick up the thing you were doing.
• Making time for a balanced daily routine of things we need to do and things we want to do can really support wellbeing.
• Acknowledge that interruptions, though frustrating, are a part of life, and protect your time with clear boundaries.
• Recognising this tension between demand and nourishment allows us to decide where we want to focus our priorities so that we are able to reclaim our own attention and give ourselves a rest.
• The key is balance.

Supporting courses:

If you’re interested in learning more practical techniques to support balancing priorities and self-care, why not join one of the following courses?

• In the moment – Explore what ‘living in the moment’ truly means and how it can aid emotional wellbeing.
• Mindfulness for Everyday Living – Develop mindfulness skills to support balance and overall wellbeing.
• Practicing Self-Care – Learn how to nurture your wellbeing through effective self-care habits.
• Self-Compassion for Everyday Living – Cultivate kindness and understanding towards yourself.
• Spiritual Self-Care – Explore spiritual practices to enhance mental wellbeing.
• Understanding and Overcoming Stigma – Build awareness and resilience to stigma related to mental health.

References:

1. Anderson KJ, Revelle W, Lynch MJ (1989). "Caffeine, impulsivity, and memory scanning: A comparison of two explanations for the Yerkes-Dodson Effect". Motivation and Emotion. 13: 1–20.

2. Yerkes RM, Dodson JD (1908). "The relation of strength of stimulus to rapidity of habit-formation". Journal of Comparative Neurology and Psychology. 18: 459–482.

    

 

Professional Insights:

Why Connecting Matters:

Meaningful social connections are a powerful foundation for personal recovery. Regular contact with others can reduce loneliness, provide a sense of belonging, and improve our ability to manage challenges. Building or repairing relationships can help restore trust, offer encouragement, and strengthen self-worth.^[1]

Emotional Support & Growth:

Talking with others can provide a vital outlet for emotions and ideas. Peer support, group learning, or open dialogue with trusted people can improve self-understanding, challenge negative thinking, and remind us that we're not alone in our experiences.^[2]

Healthy Boundaries:

Learning how to set boundaries and communicate needs clearly is a key part of recovery. This helps maintain respectful relationships and encourages a more confident, balanced sense of self.^[3]

Digital Connection:

While social media can support connection, it can also cause stress or comparison. Learning how to use digital platforms mindfully can help you stay connected in healthier ways that support, rather than harm, your wellbeing.^[4]

Supporting courses:

If you’re interested in developing your communication skills or deepening your sense of connection, these courses may support you:

• Building Healthy Relationships – Explore the foundations of safe, respectful and meaningful relationships.
• Assertiveness Communication Skills Workshop – Learn how to express your needs clearly and confidently.
• Five Steps to Wellbeing – Discover all five ways to wellbeing and how to build them into daily life.
• Social Media and Wellbeing: Finding Balance in a Digital World – Learn to manage your digital habits to feel more connected and less overwhelmed.

References:

1. Mind (2023). How to Improve Your Mental Wellbeing. Available at: https://www.mind.org.uk
2. NHS (2024). Five Steps to Mental Wellbeing. Available at: https://www.nhs.uk
3. Rethink Mental Illness (2023). Building Better Relationships. Available at: https://www.rethink.org
4. Royal Society for Public Health (2023). Social Media and Mental Health. Available at: https://www.rsph.org.uk

 

Student Suggestions:

• "I joined a peer support group and now attend regularly. It really helps to talk to people who understand."
• "I set myself a goal to message one friend or family member each day, even just to say hello."
• "Volunteering gave me a sense of purpose and introduced me to new people I wouldn't have met otherwise."
• "I made the effort to go to College courses in person, so I could meet people face-to-face."
• "I started saying yes to coffee invites even when I felt nervous — it helped me feel less isolated."
• "I attend a local walking group which gives me a reason to leave the house and talk to others in a relaxed way."
• "Using video calls instead of just texts has helped me feel more connected to my long-distance friends."
• "I joined a creative class because I find it easier to talk to people when we’re doing something together."

 

Professional Insights:

Why learning supports personal recovery:

Learning new things can help rebuild confidence, self-worth, and hope — all of which are core elements of personal recovery.^[1]

Building routine and purpose:

Engaging in learning gives structure to the day and offers a meaningful focus, which can counteract low mood and support recovery from mental health difficulties.^[2]

Boosting confidence and identity:

Developing skills, gaining knowledge, or achieving goals through learning can improve self-esteem and help people reconnect with their strengths and values.^[3]

Creating social connection:

Learning in a shared environment, like a group course, encourages connection and belonging — both important for emotional wellbeing.^[4]

Encouraging a growth mindset:

Learning reminds us that change is possible and that we are capable of developing new ways of thinking and being — a powerful message in recovery.^[5]

Supporting course:

If you're interested in exploring how learning can support your personal development and wellbeing, why not join the following course?

• Learning for Wellbeing – This course explores the link between curiosity, skill-building, and recovery, and offers practical ideas to keep learning in everyday life.

References:

1. Slade, M. (2009). Personal Recovery and Mental Illness: A Guide for Mental Health Professionals. Cambridge University Press.
2. NHS (2024). 5 Steps to Mental Wellbeing – Keep Learning. Available at: https://www.nhs.uk
3. National Institute for Health and Care Excellence (NICE) (2023). Mental wellbeing at work. Available at: https://www.nice.org.uk
4. Foresight Mental Capital and Wellbeing Project (2008). Final Project Report. The Government Office for Science, London.
5. Dweck, C.S. (2006). Mindset: The New Psychology of Success. Random House.

 

Student Suggestions:

How learning improved my mental wellbeing

• "Learning new skills gave me a sense of achievement and purpose."
• "Taking courses helped me focus on something positive and productive."
• "Gaining knowledge increased my confidence and reduced feelings of anxiety."
• "Engaging with others in learning communities helped me feel less isolated."
• "Learning helped me build a routine and structure to my day."
• "It inspired me to set new goals and improve my self-care."

Read student blog:

Wellbeing and Open Learning Initiatives

Find free open-source learning

Explore these initiatives:

• Access to online open courses designed to support wellbeing and personal development.
• Virtual workshops on creative skills, mental health awareness, and life skills.
• Interactive forums and peer support networks within open learning platforms.
• Self-paced learning options that accommodate different schedules and needs.
• Free webinars and talks from professionals and students sharing their experiences.

 

Professional Insights:

Why giving boosts wellbeing:

Giving to others – whether your time, words, or actions – can promote feelings of happiness and connection. Research shows that helping others activates regions of the brain associated with pleasure, trust, and social bonding.^[1]

Improved mood and reduced stress:

Small acts of giving have been linked to reductions in stress and depressive symptoms. Altruistic behaviours can release endorphins and support a sense of purpose.^[2]

Building self-worth and meaning:

Giving can enhance self-esteem and support recovery by reinforcing a sense of value and contribution — especially when individuals feel disconnected or isolated.^[3]

Social connection and resilience:

Generous behaviour helps build supportive relationships, which are vital for emotional resilience. People who give tend to feel more connected and less lonely.^[4]

Supporting course:

If you're interested in learning more about the wellbeing benefits of generosity and giving, and how to explore this in everyday life, why not join the following course?

• Five steps to Wellbeing – This course explores the five evidence-based ways to support mental wellbeing, including how giving can play a powerful role in recovery and connection.

References:

1. Post, S. G. (2005). *Altruism, Happiness, and Health: It’s Good to Be Good*. International Journal of Behavioral Medicine, 12(2), pp. 66–77.
2. Mayo Clinic (2023). *Acts of Kindness: How Helping Others Can Help You*. Available at: https://www.mayoclinic.org
3. Lyubomirsky, S. (2007). *The How of Happiness*. London: Penguin Books.
4. NHS (2024). *Five Steps to Mental Wellbeing*. Available at: https://www.nhs.uk

 

Student Contributions:

How giving supports my wellbeing:

• “I check in on a friend when I know they’re having a hard time — it makes us both feel less alone.”
• “I volunteer once a week — it gives me a sense of purpose and gets me out of the house.”
• “I make little handmade cards for people — it brings them joy and gives me a creative outlet.”
• “I help out with the washing up or shopping when someone’s overwhelmed — it strengthens our bond.”
• “Even small things like smiling at someone or saying thank you help me feel more connected.”
• “Giving my time helps me remember I have something valuable to offer.”
• “I share my lived experience in groups to help others feel less alone — it’s empowering.”
• “I bake for my neighbours – it cheers them up, and it gives me a real boost too.”
• “Helping someone else takes me out of my own head and gives me perspective.”

 

Professional Insights:

Creativity and emotional expression:

Engaging in creative activities like writing, drawing, music, or dance has been shown to support emotional processing and reduce anxiety and depression.^[1]

Neuroscience of creativity:

Creative activities stimulate the brain’s reward system, releasing dopamine — a neurotransmitter linked to feelings of pleasure and motivation.^[2]

Identity and meaning-making:

Creative expression can support the development of personal identity and purpose, especially during times of change or recovery.^[3]

Mindfulness and flow:

Activities like drawing or crafting can induce a state of "flow" — deep focus that helps quiet the inner critic and provides a calming, mindful experience.^[4]

Supporting course:

If you're interested in learning creative ways to support your wellbeing and emotional expression, why not join the following course?

• Art Journalling and Wellbeing – A creative and reflective course to help you express yourself, process emotions, and boost your mental wellbeing through art.

References:

1. Stuckey, H. L. and Nobel, J. (2010). ‘The Connection Between Art, Healing, and Public Health: A Review of Current Literature’, *American Journal of Public Health*, 100(2), pp. 254–263.
2. Bolwerk, A. et al. (2014). ‘How Art Changes Your Brain: Differential Effects of Visual Art Production and Cognitive Art Evaluation on Functional Brain Connectivity’, *PLoS ONE*, 9(7): e101035.
3. Crawford, M. J. et al. (2013). ‘Creative practice as mutual recovery in mental health’, *Mental Health Review Journal*, 18(2), pp. 55–64.
4. Csikszentmihalyi, M. (1990). *Flow: The Psychology of Optimal Experience*. New York: Harper & Row.

 

Student Contributions:

Creative journaling:

Use art or writing to process how you feel — it doesn’t have to be perfect, just expressive.

• “Sometimes I write poems when I feel anxious — it helps me feel clearer.”

Try something new:

Experimenting with new creative hobbies like collage, painting, or photography can boost your mood and give you a sense of achievement.

• “Taking up photography gave me something to look forward to every day.”

How I use creative journalling to support my wellbeing:

• “I use colours and shapes to express how I’m feeling when I can’t find the words.”
• “I don’t judge what I create — it’s just for me to process things.”
• “When I’m anxious, I do a quick ‘brain dump’ in my journal to clear my head.”
• “I mix writing and drawing — some days are more visual, some more reflective.”
• “I journal at night to let go of the day and get things off my chest.”
• “Art journalling helps me spot patterns in my thoughts and triggers.”
• “I add quotes, collage, and colour to make my journal feel like a safe space.”

 

Professional Insights:

Eating:

Aim to finish your last meal 2–3 hours before your planned bedtime. This allows your body sufficient time to digest the food, potentially preventing sleep disturbances caused by indigestion.^[1]

Bedtime and Wake-up:

Establish a regular sleep schedule by going to bed and waking up around the same time every day. This helps regulate your body's natural sleep-wake cycle, known as the circadian rhythm.^[2]

Wind-down routine:

Engage in relaxing activities before bed, such as taking a warm bath or reading a book, and avoid screens (phones, tablets, computers) for at least an hour or two before bed. Light from screens can interfere with melatonin production, making it harder to fall asleep.^[3]

Considerations:

Avoid caffeine and alcohol before bed: Caffeine can disrupt sleep, while alcohol, though initially making you drowsy, can lead to fragmented sleep later in the night.^[4]

Light and darkness: Ensure your bedroom is dark, quiet, and cool to promote restful sleep. Exposure to natural light during the day, especially in the morning, can also help regulate your circadian rhythm.^[2]

Consistent meal times: Eating dinner around the same time each day can also help regulate your body's natural sleep-wake cycle.^[5]

Supporting course:

If you're interested in learning more practical techniques to improve your sleep, why not join the following course?

• Sleeping Well – A course focused on improving your sleep habits, managing your environment, and developing a healthier nighttime routine.

References:

1. Sleep Foundation (2024). Eating and Sleep: How Food Affects Rest. Available at: https://www.sleepfoundation.org
2. NHS (2024). How to Get to Sleep. Available at: https://www.nhs.uk
3. Harvard Medical School (2023). Blue Light Has a Dark Side. Available at: https://www.health.harvard.edu
4. National Institute on Alcohol Abuse and Alcoholism (2023). Alcohol and Sleep. Available at: https://www.niaaa.nih.gov
5. Johns Hopkins Medicine (2023). The Link Between Sleep and Meal Timing. Available at: https://www.hopkinsmedicine.org

 

Student Contributions:

How I support myself to sleep better:

• “I go to bed at the same time every night – it helps my body know when to wind down.”
• “I read a book in bed until I fall asleep – no phones or screens.”
• “I don’t drink coffee after midday – it really affects my sleep.”
• “I try to write down any worries before bed so they’re not racing in my mind.”
• “I use a relaxation app or listen to calming music at night.”
• “I make my room really dark and use an eye mask if I need to.”
• “I do gentle stretching before bed – it helps my body and mind relax.”