Staying Focused During Recovery

Martha explores the difficulties of recovery, and how people can sometimes struggle with staying focused during recovery.

- Martha Lee

Ever since hitting rock bottom and beginning to receive help, all I have ever hoped and aimed for is recovery. I have been lucky enough to have amazing people in my life who have allowed me to see that a future free of mental pain is possible. Therefore, during the darkest times I have always had something to look forward to � a goal motivating me to keep going. But since coming so far in recovery, I have realised that, for me, choosing recovery was the easier part. It is having the strength to keep going in recovery that is hard. I know now that I will be faced with this struggle of keeping moving forwards, even when it can feel so much easier to revert back to old habits. I have found that mental illness can almost become a safety net, and a part of your identity. 

The sad truth of the matter is that sometimes it can take getting to crisis point to get help or sympathy. As you begin to recover, slowly some of that help might get taken away again. People can assume you�re recovered mentally just because you look physically recovered. They think that you no longer require the support that, over the last few years, has become so important to you. Yes, you may have come a long way and yes, you may be getting somewhere in recovery, but that doesn�t always mean you are recovered. 

You may almost find yourself wishing that you were back to that point in order to get help and support. You might feel like you don�t know how to live without your illness, which has almost become a part of your identity. You know deep down that you don�t want to go back to that dark place, and you will do everything you possibly can to stop yourself slipping back. You know that you have come so far and have to keep going. But keeping going is unbelievably exhausting and hard and gruelling. On the one hand you see how far you have come, you see your achievements, goals reached, happier days. But you also see the struggles that still haven�t fully gone away, the reminders of the past, the unhealthy coping mechanisms that oddly helped and provided some comfort.

But I tell you now; keep going. You may feel things would be easier if you slipped back to old ways but I promise you they won�t. You have to try to ignore those feelings. You have come so far in your recovery and you shouldn�t listen to the lies your head is telling you. Yes it may be a struggle, but fighting through the struggle takes strength and courage. You are beautiful and amazing for everything you have achieved and you don�t deserve to go back to that place of pain and suffering after all the work you have already put in to come this far.

For information and advice on finding support, click here. 

I'm Martha, and I'm currently a student at Nottingham University. During my recovery I have found it important to open up, and writing has become a key way to explore and cope with my difficulties. Through sharing my own writing, I hope to inspire and help others and allow everyone to see that there is hope at the end of the darkness.

My Experiences with Post-Traumatic Stress Disorder (PTSD)

In this blog, Emily writes on her experience of trauma and PTSD

-Emily

CN: discusses difficult topics. 

Post-traumatic stress disorder (PTSD) can be caused by a wide range of traumatic experiences, either through being involved in or by witnessing traumatic events. 

You can find out more about the causes, symptoms and treatment for PTSD either on the Mind website, or the NHS website. This blog is going to explain my personal experience with PTSD and how I have dealt with it. 

My PTSD has been caused by an incident I was involved in six months ago which has left me shaken and shocked and scared, but it also happened at the worst possible time. I was about a week away from taking my final exam at university and it was the day before the Swansea Student Media awards evening, which I had been looking forward to for months as it was my final opportunity to attend the annual event. Despite the incident happening six months ago, I have only recently been in discussion with my doctor about PTSD because I didn�t realise that the incident was still affecting me so much, because I�ve been so distracted with everything else. 

Looking back, I don�t think I managed my emotions effectively, shortly after the incident. Even though I am pleased with myself for not completely shutting down, I wish I�d taken more time to let myself feel a bit more. Saying that, in the days after the incident took place, I didn�t get through one day without crying at least once and I learnt that that is normal and completely okay. However, I was also so focused on my exam and what to do after university that I totally pushed the incident out of my mind. 

Recently, I was triggered by something so badly that it was as though that incident happened yesterday, and I was more shaken up by reliving the whole thing all over again. 

Being diagnosed with PTSD has meant that I�ve had to learn to acknowledge what my triggers are and then how to calm myself down if I experience a trigger. This is by no means easy, but it�s a learning process. Not having the focus of university or the support that I had at university has been something that I�ve found difficult with this whole experience. However, one thing that I have found that helps me is to explore the topic of PTSD through creative writing. Furthermore, confiding in people about my struggles and about the incident also helps. 

What I recall from the blurry days after the incident, one of the things that really got me through those difficult, emotional days was the support of people around me at university. I almost considered not attending that awards ceremony but I had people there who made me feel comfortable and safe which I will always appreciate. I also had support and belief from those around me that I could push through and do my final exam and while I didn�t do as well as I wanted to do, I passed and at my graduation in July, I was able to say that I didn�t let that incident get in the way of my goal of graduating. 

This experience has changed my perspective on life significantly. Not only has it taught me that I can get through almost anything, it also taught me who my real friends are. I also learnt that after a traumatic experience, one�s emotions are likely to be all over the place for quite a while afterwards. Like with any mental health difficulty, PTSD takes time to get through and you may find yourself experiencing triggers and flashbacks years down the line. It�s important to recognise these triggers and to know how to deal with them. 

My name is Emily (Em). I have recently graduated from Swansea University with my BA degree in Modern Languages, Translation & Interpreting; I was also passionate about and dedicated to Swansea Student Media and the University students� newspaper � Waterfront. I blog for Student Minds because I have experienced mental health issues as a student and now as a graduate, as well as other health issues, and I support friends who also have mental health difficulties. I am a passionate writer and writing has been important in my mental health experiences � both in helping me to explore and to cope with my mental health, as well as sharing my story in order to help others.

�But I�m not depressed enough�: Don�t wait for crisis point to seek help

Romana writes about her experiences of mental health difficulties and the importance of recognising the signs, speaking up early and asking for help.

- Romana

�By allowing myself to reach such a low point of my life before I finally got help, I made my recovery so much harder than it needed to be�.

I always knew that I was probably a little depressed. I displayed plenty of symptoms; low mood and self-esteem, avoiding social events, feelings of emptiness, self-harm. But, I was in a good relationship, I had good friends, and often, I was genuinely quite happy. Plus, I argued that because I didn�t match every symptom, I was probably coping fine. I didn�t struggle to concentrate. I was quite often tired, yes, but that was probably normal. And I definitely wasn�t suicidal. �There are people out there who are really struggling�, I thought, �I�m not depressed enough�. 

However, a friend urged me to visit a counsellor. I went, and I started a 6-week course of CBT. Although this was probably the right thing to do, I didn�t really engage with the therapy. I liked sitting down and talking to somebody about my thoughts, but I made no effort outside of the sessions. I didn�t attempt the activities that the therapist recommended. I didn�t journal my thoughts and feelings, or push myself to go to any social events. I just thought: I don�t need to have my life organised by a counsellor, I�m not depressed enough�.

When therapy ended, I carried on as I had been. I�m hardworking, so I spent a lot of time at university studying. I didn�t join any societies, I didn�t do any sports, and I definitely didn�t socialize if I could help it. Instead I would mostly just work alone in my room. I was putting immense pressure on myself to succeed and, coupled with my consistent low mood, it became a very delicate emotional balance; one which was nearly at tipping point. 

During exam season, I was confident. But then one day, I was having lunch alone, and I had a terrible panic attack. I was terrified: it felt like my entire mind and existence were falling away from me. Sitting in bed with a cup of tea afterwards, I had another. Then, that evening during dinner, another. My mind connected the dots in the wrong places, and I blamed mealtimes for this awful panic that I was feeling. The obvious solution seemed to stop eating. By my final exam, I was weak, overwhelmingly anxious, and felt like I might break down at any second. Somehow, I made it through the two-hour exam, but by the next day I had been taken home from university very ill. 

I spent the entire summer attempting to recover, trying to crawl out of the hole that I had fallen into. The hardest part was overcoming my fear of eating. I was referred to the psychiatric liaison team at the hospital, and then to the depression and anxiety service. At this point, I was really struggling. I felt helpless, and without hope. I found it hard to envision my future anymore, and struggled to fathom how I could ever be happy again. Gradually, my wellbeing improved over the three months of summer, and I was able to return to university for my final year. 

To get to where I am now has been such a long and difficult journey. By allowing myself to reach such a low point of my life before I finally got help, I made my recovery so much harder than it needed to be. Rather than accepting the help of a therapist early on, or reaching out and talking to my parents about how I felt, it took letting myself completely break down before I finally believed that I was depressed enough for help. 

The reality is: any behaviour, thoughts or feelings that are out of the ordinary for you are worth your attention. Whether your diet and sleep patterns are suffering; or you can�t find the energy to socialize anymore; or maybe sometimes your mind wanders to dark places. Ask yourself why this is happening, and make an effort to change it. It is so important not to ignore how you�re feeling, just because you don�t match all the symptoms, or because you don�t believe that your problems are valid enough. Maintaining a positive wellbeing is always important, and I can�t emphasize enough how important it is to speak up and ask for help as soon as you notice that something is wrong. 

You can find more support on depression here, anxiety here, and eating disorders here. 

My name is Romana, and I am a fourth year Maths student at the University of Exeter. I have never been one to open up about my struggles with mental health, but I have decided to write for the Student Minds blog as a way to express and understand what I have been going through, as well as to hopefully bring reassurance to others who are feeling as I have.

How To Make The Best Of Time Out

Eloise shares her tips on how to make the best of time out from university due to your mental health. 

- Eloise Stark

Bad times have a scientific value. These are occasions a good learner would not miss.

- Ralph Waldo Emerson

Taking time out from university is a growing occurrence, and is often due to mental health difficulties. At Oxford, the process of taking time out has the intimidating verb �rusticating�, derived from the Latin word rus, which means countryside. This is because students were often sent back to their family in the country. 

Taking time out may be compulsory or voluntary, but despite the reasons for why you need to put a pause on university, there are ways to make sure that your time is well spent.

Recovery

If you have taken time out due to mental health problems, the first priority will be to work towards recovery. This may take different forms depending on your mental health condition and level of functioning, but could include time spent in hospital, outpatient treatment, trips to your GP, trials of medication, or various types of therapy. Trust in the people who are here to help you and be honest and open at appointments. If you don�t feel you are getting the right support, try finding an advocate or writing a letter to explain what you think you need. Don�t give up. The NHS is horribly stretched but that doesn�t mean you have to settle for sub-optimum care. 

My experience has been that you will get a degree of help from others, but you also need to learn to help yourself. There is no magic bullet and no one is going to swoop in and save you. But equally, you know yourself best. You are the person who can best learn about your triggers, your unhelpful cognitions, what makes you tick and what your ultimate goals are. 

It is important to be realistic about your recovery � it might not happen overnight and you might not be �recovered� when you return to university in a year or two. Indeed, some conditions may be lifelong. What you should aim for is improvement and understanding of how to make life easier. Aim for progress, not perfection, and remember that you can improve your situation, however dire it may feel. 

Making your time meaningful 

I found during my time out that at first I felt very low because I didn�t feel as if I had any purpose while I wasn�t a student any more. I had nothing to do with my time, and so I felt useless and lazy. I would have liked to find a part-time job but I was not well enough. So I mobilised myself to find things to do that make me feel purposeful and like my life was meaningful. 

I found several volunteering opportunities for a couple of hours at a time. For instance, I did some admin for the charity Oxford Hub every Wednesday afternoon and I volunteered at my local village library. I also tried some things that didn�t work out, and that�s okay too. I signed up to volunteer in an Oxfam bookshop, and was left alone on the till after a 30-minute induction. I was so terrified and anxious of getting the till wrong, that I gave my thanks but never returned.

Can you join a local sports team? Do you enjoy going to the gym? Is there a reading group you could join? How about a couple of hours helping in a retirement home, or a charity shop? Is there a local Scouts group you could volunteer with? There are tonnes of opportunities if you look hard enough! 

Goals

Keeping an eye on the future is an important thing to do. Make goals, even if they are as silly as seeing the S Club 7 reunion band live in concert. What do you want to do as a career? Would you like a family? Would you like to continue to do a PhD? On a shorter timescale, goals could be things like making it to see a friend once a week (social contact is very important during your time out too), or reading a novel every month. Be kind to yourself, don�t set anything too difficult for yourself, but keep the future in mind. 

Never give up

I know what it is like when it feels as if you�ll never get back to university. When you see your friend�s photos on Facebook or Instagram and they look like they�re having a great time, and you feel sad that it�s not you. But time out can be a wonderful, healing time if you make the most from it. 

You just do it. You force yourself to get up. You force yourself to put one foot before the other, and God damn it, you refuse to let it get to you. You fight. You cry. You curse. Then you go about the business of living. That�s how I�ve done it. There�s no other way.

- Elizabeth Taylor

Hi, my name is Eloise and I am a second year PhD student at Oxford University, studying at the intersection between Neuroscience and Psychiatry. I am passionate about mental health, reducing stigma and increasing empathy for people experiencing distress.

What Doesn't Work?

Paula discusses unhelpful pieces of advice she has been given during her recovery from Anorexia.

- Paula

During my recovery from anorexia I relied on suggestions given by doctors, therapists as well as people who had already won the battle. I�d like to mention three pieces of advice that definitely did NOT work for me. Please keep in mind that everybody (and every body) is different, so if in doubt, always follow your team�s advice.

1. Keep your environment trigger-free.

In many treatment centres it�s not only a suggestion, it�s a formal rule. No health magazines with recent fad diets lying around. No discussions about food. Clothing must cover certain body parts.

I agree that trigger-free environment makes recovery easier. For example, reading a weight-loss meal plan just before being served a high-calorie lunch can make the meal extremely difficult. The same goes for looking at actresses with �perfect� (i.e. probably photoshopped) bodies when you need to accept your own weight gain.

However, our world is full of triggers for eating disorder sufferers. If I was getting a pound each time I hear someone talking about weights, calories, workouts or �healthy� and �unhealthy� foods, I�d be a millionaire. In my opinion recovery should let us live freely in the real-world, not only behind the walls of an eating disorder treatment centre.

2. Avoid cardio workout, but do some strength training and go for walks.

I believed this one for years before I decided to just quit exercise cold turkey. In principle building muscle is good for us, and it doesn�t burn too many calories. And walks? These innocent strolls in the fresh air? They can�t do any harm, can they?

Well, it�s more about the mindset than anything else. Sedentary lifestyle felt horrendous for me while I was recovering. I always felt I SHOULD do something, whatever, just as long as I�m moving. But guess what � healthy people don�t get anxious when they spend days going car-office-car-home. Challenging the fear of not exercising was one of the key parts of my recovery and helped me develop a healthy relationship with exercise.

Some might argue that exercise releases endorphins, so helpful for ED sufferers who tend to be depressed as well. However, if we follow this argument, there exists an excellent alternative method of getting the daily dose of happiness hormones. Chocolate. So think about it � if you care so much about endorphins, would you ever pick chocolate as an alternative to your exercise routine? If not, think about the reasons.

3. You need to focus 100% on your recovery.

Which means you probably should take a break from school/work, read recovery books and keep doing CBT (cognitive behavioural therapy) exercises in your free time.

While I agree that recovery should be your priority, I also believe that one can overdo it. By no means am I saying that you�re allowed to skip meals or exercise �once in a while� (check point 2). However, recovery shouldn�t be about recovery, but about life. Chances are your ED made you forget who you are, what you enjoy, who you like. Therapy is important, but I think that the actual healing takes place in everyday life.

I truly started recovering when I began to build my life from scratch. Going out. Getting back to my hobbies. Making friends. You need some motivation to recover, something that will show you how much you�re missing when food and numbers are constantly on your mind. As long as your hobby doesn�t involve running or meal planning, go for it!

Whatever you do, make sure that the person in control is the real you, not the sneaky eating disorder. And if you haven�t found your voice yet (which is perfectly fine), always consult a trusted person. Never forget that recovery is possible!

Hi! I'm Paula, a PhD Maths student. I'd like to share my thoughts about mental health in graduate school.

Think Positive, Be Positive: how positive thinking can improve your outlook and well-being

Emma writes about how positive thinking can improve both your outlook and general well-being.

-Emma Dukes

Before beginning, I would just like to say that it will not be one of those, �happiness is a choice� sort of posts. I am aware that for a lot of us, being happy or positive is extremely difficult and often seemingly impossible. The aim of this post, rather, is to offer strategies to replace negative thoughts with positive ones, thus eventually creating an increasingly positive outlook and making happiness more achievable.

I am probably the worst person when it comes to negative thinking and overthinking. I can make the most normal comment or situation massively negative within seconds. I put a lot of pressure on myself to be perfect, which in itself makes any sort of failure or disappointment a million times worse. But I�ve discovered many different ways to lessen this and make my thought process a lot more positive and manageable.

To begin the journey towards positive thinking, it�s important to first accept the reasons behind your current thought process. Also, remember that you are not expected to be positive all of the time, nor are you going to magically stop overthinking. However, I believe that if you are optimistic and positive, you are more likely to achieve your goals and have a healthier outlook on life.

What does positive thinking actually do?

It is widely believed that positive thinking is a way of life that simultaneously makes us stronger and manifests positive results. The idea is that if you have a positive attitude, this will be broadcast to those around you, making your interactions and relationships stronger and thus encouraging you feeling more confident in yourself. If you go into a situation expecting the worst or thinking negatively, it is likely that you will receive a negative outcome. This is because the stress of overthinking can cause you to not perform to the best of your ability and cause you to lack confidence. Whereas if you tell yourself you will succeed, the positive energy will give you the boost you need to do so. It is also thought that positive thinking has the ability to improve overall health. This is because positive attitudes often allow people to focus on eating well, exercising and avoiding unhealthy coping mechanisms.

Positive thinking can improve:

� Self esteem
� Confidence
� Relationships
� Education
� Mental illness

So, how do I get there?

Positive thinking can be difficult, especially if you strongly believe you�re not a worthwhile person or that you�re guaranteed to fail. The best way to begin to replace negative thoughts is to notice them, accept them and then replace them with contrasting ones. Contrastingly, dwelling on these thoughts reinforces the negativity, making it much harder to think of and focus on the positive. For example, if you�re thinking �I can�t do this�, tell yourself, �I can�. There will be difficulty and the negative thoughts may creep back in, but persistence is key. The more you train your mind to adapt to this new way of thinking, the better results you�ll achieve. 

Positive affirmations are also a great technique. My favourite concept is not saying anything to yourself that you wouldn�t say to anyone else. Every day, try to tell yourself 5 things you like about yourself or 5 things that you�re proud of. I find this especially useful regarding body image. If I�m having a bad day, I make myself find 5 positive things about my least favourite parts of my body, for example, �I may not like my legs but they�re strong, I like my tattoo and they look nice in jeans.�

The most important step is to be self-reliant and to only surround yourself with people who make you feel good. If you rely on others and they disappoint you, you�re likely to blame yourself and fall back into negative thinking. Remind yourself that you do not need others to make you feel important, you are capable of achieving your goals by yourself and that you are your number one priority.

I�m Emma and I�m studying Journalism at the University of Winchester. I�ve suffered with anxiety and anorexia for a long time so thought I�d share my own experiences to hopefully help others on the same journey to recovery.

Mental Health over Christmas: Catrin

The Christmas and New Year period often involves pressure to indulge in wintery food or engage in New Year's Resolution health kicks. Catrin explains how she provides herself support and stability through difficult times in eating disorder recovery.

- Catrin Haberfield

1. What do you enjoy most about the winter holiday period?

More than anything, I love the distinct sensory aspects of Christmas: the smell of the tree in the lounge, how bright everything seems when it has snowed, and the smoky warmth of the house filled with candles. It�s crazy how certain smells or tastes trigger such specific memories or feelings of comfort and warmth and family. 

2. What do you find most difficult during the holidays?

Food is always more stressful for me at home than at university, and the winter period is definitely the hardest. Since I�m semi-catered at uni, I have structure imposed upon me for my meals; I have lunch at 12:30p and dinner at 6pm. At home, it�s entirely down to me to stick to a reasonable meal plan, not to restrict or binge or engage in any other disordered behaviour. To make matters worse, keywords like �binge�, �treat�, �cheat� come hand in hand with Christmas festivities, while both companies and individuals use the New Year as an excuse to reinforce diet culture. Everyone, from friends to family to social media, is banging on about being �naughty� for eating �bad� food, or lamenting the loss of their �summer bod�. It�s chaos. Food is not inherently good or bad; it just is. Ascribing value to certain foods and placing more worth on smaller bodies is such a toxic way to view the world, and it�s almost impossible to avoid situations involving food at Christmas.

3. Taking some time out from all the festivities to look after yourself can be really helpful. What do you do to help your mental health during the holidays?

My best friend and I make a point to always be there for each other, and Christmas is no exception. If family time gets too much then I can just pop into my room and call her, and the same goes for her. I also try to find a balance between work, rest, and socialising � the latter two definitely aren�t the same thing! I have a massive amount of work this holiday, and I know I�m useless at working in the morning, so I try to take mornings off and work in the afternoons. 

4. What present would you give yourself over the holidays?

I�d give myself two gifts. Firstly, I�d clear out my entire wardrobe and donate all the clothes that don�t fit me anymore. There are some clothes that I still hold on to on the off chance that they�ll ever fit me again, though I know they never will. Donating them is one way to completely let go of the old, smaller, disordered me. The second gift I�d give myself would be some decent headphones; listening to music lifts my mood, but I know that when my depression gets worse I tend to isolate myself. I bought myself a Spotify subscription three months ago and listening to music on a regular basis has already made an amazing difference to my mood.

5. What are your New Year�s Resolutions?

I know that New Year�s Resolutions can be helpful for a lot of people, but I don�t believe that you need to wait for a new year to make a change. Even when you have a bad day, you don�t have to wait for tomorrow � you can restart your day at any point. I guess that if I had to have a New Year�s Resolution, it would be to continue the upward trajectory I�ve been on for the past few months. Recovery isn�t a straight line � it�s more like a scatter graph, and I want to keep the correlation positive.

Hi folks! I'm Catrin, a third year Medieval English Language and Literature student at Somerville College, Oxford. I've always been super vocal when it comes to mental health; I love pushing boundaries and challenging people's assumptions about mental illness. I live with mental illness, so I know how much both the illnesses and the stigma can affect your life, as well as the lives of others. I'm incredibly excited to be a Sub-Editor for Student Minds, and I can't wait to help other people share their stories!

Why seeking help now is vital

A positive message about seeking help at university (from experience), and why you shouldn't give up on your dreams.

- Mai Behmber

Hi, reader! My name is Mai, I am a bioscience student at Swansea University, and this is my story of how I attempted to make my way through university without seeking help to manage my mental illness.

From as far back as I can remember, I have had an obsession with the sea and all its creatures. I have killer whale, dolphin and even octopus cuddly toys from when I was little, and more books about the sea than I can count. But I have also, for many years, experienced a heaviness that I couldn�t quite explain. I can only say that it feels like a black hole in my chest that varies daily in size. Some days, it completely sucks me in, and all I can do is lie helplessly in bed. Other days, it�s tiny and barely noticeable. The black hole was still very much with me when I started university in September 2016. I was, as I am now, on a foundation biology course to then go on to do a degree in marine biology. In doing this, I am working towards my lifelong goal of becoming a marine biologist.

Before coming to university, I had been in treatment for a year trying to recover from my undiagnosed mental illness. However, about a month in, and a second medication change later, I stopped attending lectures as my paranoia grew worse and the black hole became completely overwhelming. I felt scared and alone. My thoughts were no longer safe, and I couldn�t escape to dreamland as my mind felt plagued. Instead of reaching out for help, I tried to combat it myself. I didn�t open up to my parents, I didn�t seek counselling. All I did was ask for another medication change. Although being on the correct medication is an important step to some people�s recovery, it isn�t complete without the help of your family, friends and professionals.

Halfway through the academic year, the head of course called me in and told me that the university felt it was best for me to suspend my studies, and to try again the following year. At first, I was devastated. I thought I had messed up my future and my dream career. Thinking about not going to university made me feel like I had no future. Then the university let me know that they had no doubt about me being able to achieve getting my degree. This gave me hope that I still had a shot at getting everything I ever wanted.

Suspending was the best decision that could possibly have been made, as it gave me a chance to seek the help I truly needed. During the six months away from university, I managed to find the right combination of medication and counselling with the help of my family.

I have restarted the foundation year and I couldn�t be doing better. My grades are great, my attendance is what it should be, my family are in the know with what is going on in my head, and the university have, in the best way possible, wrapped me in bubble wrap. It feels as if the black hole is still there but other people are helping me keep it manageable. There�s no way I can fall backwards without someone catching me, and for the first time in years I feel confident and supported. I am overwhelmed with the support I have been able to get from the university. I couldn�t be in a safer place.

Hi, I�m Mai! I am a bioscience student at Swansea University, and suffer from an undiagnosed mental illness. I wanted to write a blog for Student Minds to let students know that they�re not alone in

their difficulties.

Travelling with Stress and Depression: 5 tips on making beautiful memories

Zahra provides her top 5 tips on how to make the most of travelling when you're dealing with stress and depression. 

- Zahra Rahman 

Travelling is a great way to learn about new cultures, foods and people. It might not magically cure you of the negative feelings in your life, but it is a great experience and can help you take a break and gain some perspective. As a sufferer of depression, I have a few tips that may help you look on the brighter side of travelling and that will also, hopefully, give you the encouragement to travel if you haven�t before!


1) Plan ahead 

A drastic change � even a positive one � taking place without any planning can be extremely daunting, so do as much research as you can before you go. Check the FCO website for any travel updates, research where the nearest pharmacy or doctor is, locate the beaches, pack your EHIC card and buy some travel insurance. Having an FCO travellers� checklist to hand is a great way to help you before you set off.

2) Take your closest friend or family member � or both!

Travelling solo can be an amazing; you can learn a lot about yourself and have a completely different experience. However, if that�s just too big at this stage in your life then it�s fine to save that trip for another time. Having a close friend with you when travelling means you have someone to support you, as well as sharing your excitement and experience. They�ll probably even make things more exciting for you!

3) Build confidence

Being away from home is a great time to try out new things and venture outside of your comfort zone. You never know, that confidence you build abroad might even stay once you return home. That�s not to say that you should aim to come back from a trip as a completely different person; learn to love yourself for who you are and take steps to build a better version of you.

4) Don�t just go to the tourist parts

I have been to Turkey twice so far. The first time I went to Bodrum, which was a great holiday but obviously a tourist spot; restaurants served �English Breakfasts� and all the music in the bazaars were American pop songs.

The second time I did a road trip around all of Turkey, which was amazing. However, one thing hit me hard: I saw two boys aged between 5-8 years old, begging for money on the metro. The younger boy had a bandage over his eye and looked so, so tired. His older brother was dragging him along the carriage, scared of losing him.
This broke my heart, but also began to fix me. I realised that I may have some negatives in my life that stress me out, but I am not in the position of those children. These kids are struggling to stay alive.
Seeing tragedies sometimes hits your own reality hard, but gives your mental health a positive effect.

5) Take photos and videos: Be trigger happy on the camera!

Don�t worry, you don�t need to be a professional photographer or have a top end DSLR to do this. Whatever pictures and videos you take are just for you, to remember the amazing time you had, how you grew as a person and how that country was a part of it. Looking at your memories will pick you up on a bad day and will get you planning your next holiday. And you never know, one day you will be that solo traveller!


You can follow the FCO on Facebook and Twitter @FCOtravel and on Instagram under @ukforeignoffice for further information and travel safety advice.

Hi! My name is Zahra Rahman and I am a Digital Media Student at the University of Brighton. I love laughing, travelling, food, Bollywood and getting involved with charities that help vulnerable people across the world. The one thing I say to myself when things get tough is, "This is happening for a good reason". Stay positive and keep smiling!