The Real Reason Why Every University Student Should Cook

The blog explains how cooking is an alternative to meditation and the how it can positively affect mental health.

- Sam

We�re all aware of the stereotypes around the student meal time. Noodles or baked beans on toast seems to be the go to that all your family assume you eat and to some extent this stereotype is accurate. Cheap meals that require little preparation can be a simple solution to the busy student schedule, but is there a greater benefit in labouring for an hour to create a more elaborate plate?

Many of you may have been deterred by the very idea of cooking an actual meal but bear with me � the benefits of cooking are severely underestimated. Maybe you fit the stereotype, or perhaps you simply don�t like cooking? Read on.

Cooking � and I mean real cooking � provides refuge from stress in the same way that meditation does. University live is hectic, busy and stressful. Juggling lectures, essays, your social life and extra-curricular commitments is very demanding. Without an escape, the pressures of uni life can be crippling.

The common way to deal with such problems is meditation. All sorts of counsellors, health gurus and professionals support the benefits of meditation, and rightly so � it can be invaluable. But meditation is not for everyone, I get it. Cooking could be the alternative relaxation method that many of us need.

Many of us struggle with the idea of sitting still and focusing on thoughts and feelings and, although meditation can be improved by practice, physically performing an activity may be a better way to switch off for a lot of people. People with ADHD, for example, would struggle with the concept of being still and focusing on their thoughts and cooking has proved a great way to deal with their hyperactivity.

So just why is cooking such a good alternative way to achieve mindfulness? Of course, slicing through vegetables with a perfectly sharpened knife can be very therapeutic, but there is a deeper benefit to cooking. Cooking is centring in a way that allows you to catch up with yourself and be truly in the present. With the busy modern life, many of us live at a pace that our minds can�t always keep up with. Cooking allows the mind to catch up as it works in tandem with your body in the present as the two are focused solely on the task at hand � creating a meal. Even when you are completing smaller tasks within the preparation of your meal, they are still parts of the greater goal.

Given the demands of making a more elaborate meal, especially when you are new to cooking, you stop thinking about all the other aspects of your life � the anxiety about that upcoming exam, the worry that you�re deep into your overdraft or the difficulty you have had finding good friends. Your focus is solely on creating a meal.

When you first start cooking, you may find it frustrating and your meals may not be Michelin Star, but no one said it would be easy. Much like any other hobby or relaxation technique, it requires practice. The more you do it, the better you get at it and the more you enjoy it. You might even find yourself creating a masterpiece every evening � now that will be rewarding!

Hopefully you will quickly become absorbed in your meal preparation and the deeper benefits of cooking will really start to show.

Not everyone is suited to the traditional means of meditation � even if you are, an active meditation may be a nice way to diversify your relaxation. Cooking could be the alternative that many of us need.

Hi, I�m Sam. I am a BSc Psychology student at the University of Birmingham and co-author of the Psych Life Bog (https://psychlife.co.uk/). Conversing with others and observing the pressures of modern life has given me a passion for showing young people how to look after their mental health removing the stigma that surrounds it.

Recognising behaviours caused by my personality, not depression

When in a state of depression, I was confused about why I felt how I did. Until I discovered that I had been neglecting certain aspects of my personality, causing me to feel depressed.

- Ethan

Starting University was, as it is for everyone, a significant shock to the system for me, as well as a far greater learning curve than I had ever expected it to be so early on. With no-one to keep an eye on you and little accountability for not attending lectures, it quickly becomes very easy to hide yourself away in your room, with only your thoughts for company.

After what I thought to be a great start to University, seemed to end very abruptly as hiding away in my room became my daily experience of University. Behaviours and mindsets that would come and go throughout Sixth Form quickly returned in what felt like a far less temporary state of being.

When this state continued, feeling as though it would never leave, and hope rapidly faded away, I concluded that I must have depression. Looking back on it now, I don't retract that I was indeed in a state of depression, though I now disagree that I was at all clinically depressed. This is easy to see now. However, at the time, I struggled to find justification for this. Admittedly, I did have reason to be upset following what had happened in my first term, but why I battled to get out of bed each morning and instead continued to sleep throughout the day repeatedly over an extended period of time was a mystery. I felt guilty for the feelings I had; selfish and ungrateful. And ashamed of the way I was; lazy and wasting my potential.

Throughout the time I kept to myself, I had an abundance of time to look within, reflecting on my life and where it was headed. With a negative cloud tainting my thoughts, it was difficult to draw any conclusions for myself. It was then I remembered the MBTI (Myers-Briggs Type Indicator) Personality Test that my flatmates and I had messed around with towards the start of University. Having taken the test twice at this time, I never looked too much into it, as the results I had received didn't seem to reflect my personality at all; although it had seemed far more accurate for my flatmates.

In the dark months of winter in the early hours of the morning, I decided to give the test another try. This time I really thought about my answers, being as true to myself as I could, and not answering the questions based on the person I wanted and pretended to be as I had done so before.

My personality type came through as INFJ, the rarest personality type, making up less than 1% of the world�s population. The deeply comprehensive breakdown of my personality revealed why I struggled to open up to and connect with others, why I was sensitive to criticism and overly analytical of myself, and why I have a tendency to suppress emotions, lashing-out unexpectedly. Through neglecting certain aspects of my personality that I had put down to being caused by depression, it became clear that I had instead caused myself to become depressed.

Discovering my personality type did not, of course, instantly solve my depressive state, but being aware of certain behaviours of my personality meant I could better cope with and prevent them. The more positive aspects of my personality were also made clear to me, meaning I could better find a path to help me feel more fulfilled throughout my life. I strongly recommend anyone struggling with their identity to take the MBTI Test in order to aid them in their journey towards living more truly to yourself.

Hey, I'm Ethan! Having not found the past few years a breeze, as few people do, and struggling along the journey to know myself and where I'd like for my life to take me, I thought I'd share my experiences and the lessons I've learnt from for others going through similar struggles, in hope that you also get a better idea of how you want to experience life. 

I'm currently studying Philosophy and Politics at UEA

Men�s Mental Health: Difficulties Opening up about Mental Health in Relationships

Ethan shares his difficulties of opening up about mental health when in a relationship, due to the expectations society places on men.

- Ethan

As a student, it is clear to see that our generation are spearheading the effort to create a more equal and accepting society for ourselves, and recognising and combating issues with the way that we treat each other as humans. Coming to University, I feel that this appreciation for each other and our differences is more prominent than anywhere else, and it is becoming much easier for individuals to express themselves however they please.

Of course, society is not perfect, and gender roles still prove to be instilled in the minds of even young people, such as ourselves and can be hard to let go of. At University, where sex becomes a priority for many people for the first times, women can feel that it is expected of them to be elegantly feminine and men, aggressively masculine.

While there is clearly an issue with the expectations that society places on women, it is the pressures that men are held under which I would like to discuss. In societies of the not-so-distant past, men were expected to be the breadwinner of the family; going out to work, providing for and protecting his family, and never making a fuss about it. This has recognisably changed, and women more than ever are building successful careers of their own. Domestic life is also changing, and women are no longer expected to assume complete responsibility of household tasks as well as raising children by herself.

Having been in two relationships myself, I am more than happy to take responsibility of previously �womanly� tasks, and take pride in supporting my partner in their individual achievements and career advancements; solely because I see no reason why I should be any superior, or my partner inferior, within a relationship.

Despite my efforts to avoid excessively typical gender expectations within my relationships, it is hard to battle the expectation I place on myself to protect and remain strong for my partner. It is not through doubt that my partner can�t take care of herself, but instinctively I feel the need to always be on the lookout, ready to protect her at all times.

To convince myself and my partner of this strength, I also feel the need to shelter certain emotions, or signs of instability or unpredictability. Having struggled with mental health difficulties in the past, and these experiences having been so formative of my character, I have discussed this past with my partners. However, I feel the need to keep it as just that, my past. If I ever feel a turbulence striking up again, I concern myself that I would worry my partner, that they would no longer see me as the stable rock that they need to support them when facing their own struggles.

For this reason, I feel it can be very difficult for men to feel comfortable when opening up about struggles that they are facing, through fear of showing cracks in the continually strong persona that we attempt to represent ourselves as. Despite this, the reality is that many women do want a partner that isn�t afraid to show these cracks, and that in some ways is conveying a courage of its own. I myself attempt in little ways to share my feelings in comfortable bursts, as it is important to remind ourselves that our partners and our friends really do care about us and want us to recognise struggles that we�re facing, in order to help ourselves and to help them help us.

Hey, I'm Ethan! Having not found the past few years a breeze, as few people do, and struggling along the journey to know myself and where I'd like for my life to take me, I thought I'd share my experiences and the lessons I've learnt from for others going through similar struggles, in hope that you also get a better idea of how you want to experience life. 

I'm currently studying Philosophy and Politics at UEA

Impostor Syndrome and Me

Will shares his experiences and the things that he does to deal with negative thoughts during his PhD.

- Will

�You�re no good at this.� �If everyone knew how awful you were, they would all hate you.� �What if I don�t know anything? What if everyone finds out?� � just a few of the things that my raging impostor syndrome has repeatedly dictated to my consciousness during my PhD. Today I�m going to share my experiences and things I do to deal with these kinds of negative thoughts.

For a long time it didn�t even have a name. I only became aware of the phrase towards the end of the first year of my PhD. A quick Google search brings up �impostor syndrome PhD� as the second suggestion. Second! I don't know why it happens to me, and I don't know if I actually have it worse than others, or whether it's just that I'm prepared to talk about it more. But having a problem isn't important, it is how you deal with it that matters:

So what do I do?

1. �You don�t know anything� - Write everything down and take stock

I don�t have much experience with swords, but apparently a pen is mightier than one. A few months ago, I decided to write down everything I knew about my project in an effort to combat my impostor syndrome. I realised that I knew perhaps more than I thought I did after about 10 sides of A4.

Without sounding horribly self-absorbed, I also find that it helps to write down all the things I've done that would make me 'successful': conference prizes won, solving problems that had been on me for months, making discoveries, raising mental health awareness, and so on. Downplaying your own successes is part of this syndrome, so switch off your filter for 10 minutes and just write about how great you are!

2. �You�re no good at this� - Be kind to yourself

I think one of the things I struggled with most with moving to postgraduate from undergraduate studies was the complete lack of structure. Assessments are common during undergraduate, so it's easier to track progress and to benchmark how much work you're doing. Doing a PhD, it's rare that you'll be told that you're doing enough, and there's almost no assessments. It's very easy to fall in to the mindset of "I'm not doing enough, I'm not good enough". In addition, perfectionism and impossibly high standards are common among us impostors. When we don't or can't reach our own standards, this compounds the "you're no good at this" problem � a damaging circle of negative thoughts and feeling low.

This is a lot easier said than done, but you need to be kind to yourself. Comparing yourself to other students is a toxic mentality that will only make you feel far worse � it is also completely irrelevant because everyone is doing different things. Everyone � and I mean everyone � makes mistakes during their PhD. Of all of the things I've done during mine, it's the times when I haven't met my own standards through making a mistake that I've really learned something. What is a PhD if not an opportunity to learn new things?

3. �What if everyone finds out you�re a fraud?� � Talk

I�ve said it before, I�ll say it again: As a PhD student, I work alongside people who are either going through the same process � or have done very recently. These are the best people to talk to! If the statistics are correct, then between 5 and 6 of my 8 colleagues also have impostor syndrome. Just have an honest, open and unfiltered conversation about what's going on � though I understand that this isn't easy! Even if they can't help you, just to know that you're not on your own in feeling like this may well make you feel a bit better.

Conclusion

My experience so far suggests that this will probably be a never-ending battle, but I still believe that I will win in the end. Just like with a PhD, it's probably going to be a series of little victories that culminate in the end product. So here's my summary on what helps me to combat my impostor syndrome:

� Write down everything you know.

� Write down all of your successes or good things in your life � no matter how big or small.

� Write a plan for your thesis � you'll realise there's more there than you think.

� Talk to your friends, colleagues and supervisors about how you're feeling.

� Don't be so hard on yourself � you are human! Let the mistakes happen � they're what you really learn from.

� Know that you�re not alone in what you�re feeling.

I'm Will and I'm a final year PhD student. I've been dealing with anxiety since I was 14, and depression since I was 23. I found that writing and talking about my own experiences of mental health as a postgraduate student were hugely helpful to my recovery (and stress levels). I'm now working on improving student wellbeing at all levels and raising awareness of mental health.

The effect of animals on our Mental Health

Ben shares his experience of having animals, and how they have benefitted his mental health. 

- Ben 

Since the day I was born, I have had an animal in my life, bar a short period at the end of 2015, and the love for an animal is never something I have taken for granted. Up until 2016, I had always had cats, guinea pigs, hamsters and even a caterpillar as a pet. Since 2016, we have had our beautiful ex-racing greyhound called Courtney, and these animals have a funny and instinctive way of cheering you up. They just seem to know when you�re feeling down and they seem to pop up and demand a cuddle.

As I�ve previously mentioned in other posts, Mental Health is something I�ve suffered with for a long time and I firmly believe that the pets I have had, have got me through the rough times. Whether that is when Sid, our beloved cat would just lie on my lap and meow until he got fuss, or even when he played on the fact my cousin was scared of him and he ran her ragged at family functions, much to all of our amusement. Sid in short was a SOD. The best kind of sod going, one to always keep us on our toes.

In 2016, when we had Courtney, I was a very aggressive person, constantly angry, feeling down and always shouting whenever I got the slightest bit frustrated. But suddenly, it changed. Courtney hated shouting and arguments. She would hide in her cage or on the bed and not even look at me because she was scared of me. This way, that dog has changed me to the calm, assured and more loving person I am today.

When I come home from work after a stressful day, her little face wanting to lick me and play with me, and the wagging little tail, seems to make all my worries and stresses fly away. She just wants a cuddle and wants to show that she loves me, and that feeling is unquestionably the best in the world. My family have a saying of, �Courtney makes a bad day, good, and a good day, amazing.� No doubt that saying is true. Not just of my pet but of the unconditional love animals show to the ones they love, which happens all over the world.

All of my pets have improved my life and made me the person I am today. Admittedly when I move out, I will miss not having my pup pup, but I know when I return home, she will make me feel better again.

Until next time,

Thankyou as always for reading,

Ben

I am an aspiring Primary School Teacher based in Shropshire, England. I was diagnosed with Autism in 2014 at 19 years of age and since then my journey to being a teacher started. I am a huge sports fan and a firm believer in exercise helping mental health and improving self esteem. I am passionate about everyone recognising their own individual talents.

Facing Fears: Taking on Mental Health as a Postgraduate

So, you�ve started your PhD without any issues with your mental health. But what happens if, like me, your mental health starts to suffer during your PhD? I�m going to offer some points of advice based on my own experiences of dealing with anxiety and depression during my PhD.

-Will

1. find your �person�
As a PhD student, I�m surrounded by academics, research associates and other PhD students who all know what it is like to have done (or be doing) a PhD. Among these people is my �person� � someone who I could trust with anything, and who I could tell anything to.

In short, there is no way I could have made it through my mental health problems without my person. I�m extremely fortunate to have him as a mentor, friend, brother. He always listens to me, gives out hugs, and is generally brilliant at getting me back on track when I have a wobble. Find your person and tell them what�s happening.

2. talk
When my mental health problems were starting to affect my work, I knew that I needed to tell my supervisor what was going on. I worked myself up and worried about the conversation I was going to have for days. I was stressed about being stressed, but I knew I needed to have the talk.

Talking is easy but trying to articulate what you�re feeling can be really difficult � it was for me! It was difficult � I won�t deny it � but I felt so much better knowing that what I was thinking and feeling was no longer confined to my own head. My supervisor was wonderfully supportive and sympathetic, and the conversation was everything I hoped it would be. It was also the first step to getting the support I needed. They want to see you do well and be happy in what you�re doing.

3. get to know what works for you
Everyone has their own way of dealing with their mental health. Maybe it�s mindfulness, exercise, meditation, counselling, socialising and recreation � there are loads of things that work for different people to help them relax, de-stress, and improve their moods.

After trying loads of things to help my mental health, my go-to thing now is to find a caf� somewhere (anywhere) and read a book by one of my favourite authors. I also find that going for a run after work helps too. The important thing is to find what works for you � this might take some time, but, just like with a PhD, it is important not to give up.

4. know that you aren�t on your own
I�m not sure what percentage of the Earth�s population are currently studying at a postgraduate level, but everyone has led different lives, and had different experiences. However different we might feel though, know that you are not on your own. You aren�t the first person whose mental health has been affected during a PhD (there are loads of papers on it too) and in all likelihood you aren�t the only person to have gone through the things that have happened to you.

I thought for a long time that I was on my own with how I was feeling. It was only when a friend (and fellow PhD student) told me about what was happening to them that I realised � I wasn�t. When I looked into this a bit more, I found that there were loads of students like me whose mental health issues had first cropped up during their PhD. I wasn�t alone, and neither are you.

5. take time away
If you feel like you need to get away from your studies to deal with your mental health, that is absolutely fine. Your university should have a way that you can take �leave of absence� where you can take extended time away without affecting the time on your PhD. Use this if you think it might be helpful for you!

It�s also important to take guilt-free time for yourself every day: take holidays, have lunch away from your desk, have 15 minutes in the afternoon for a cup of tea and to read a book, leave early one day. Just make sure you look after yourself!

to finish�
�Help will always be given at Hogwarts to those who ask for it� said Professor Dumbledore. I am pleased to say that this phrase extends to us Muggles too. Help and support are always there in a variety of forms, but it can only be given if people know that it is required.

Identifying a problem is the easy part, doing something about it is the hard part. It usually all starts with a conversation.



I'm Will and I'm a final year PhD student. I've been dealing with anxiety since I was 14, and depression since I was 23. I found that writing and talking about my own experiences of mental health as a postgraduate student were hugely helpful to my recovery (and stress levels). I'm now working on improving student wellbeing at all levels and raising awareness of mental health.

Tips for Chinese Students coming to UK

This blog is written by a Chinese student who would like to share their experience with other Chinese students about coming to the UK to study.

-Ethan

In recent years, the number of Chinese students coming to the UK for Masters study has increased dramatically. I, as a Chinese student have been studying at the University of Edinburgh for 4 years, want to share my experiences with the incoming Chinese students regarding keeping your mental health in good condition while studying in the UK.

A year abroad is an experience that seems to end as quickly as it started. But for this whole year, you will be away from your family and friends, which may be tough. Therefore, it is important that you understand the social situation and living atmosphere while you are choosing the university, so you can come to the UK physically and mentally prepared.

Here are some tips which might be useful for keeping your mental health in good condition while studying in the UK:

1. Choose accommodation wisely

The first thing to think about before you come to the UK is to find an appropriate accommodation for yourself. Most universities in the UK provide accommodation for the first year Masters students and as far as I am concerned, it is the best choice for most of the students, especially for the Chinese students who are studying abroad for the first time.

If you do plan to rent a flat outside of the university, make sure you go through the process from credible authority. It is always recommended to live with one or two flatmates as you can help each other out in your life abroad.

2. Understand the living skill

The education system in UK universities are quite different from the Chinese ones. In the UK, you need to learn the skill of studying as well as taking care of yourself in your daily life. So, it is important that you learn some basic living skills before you come to study here, such as cooking.
A good study and living habit will also help you keep your mental health in good condition.


3. Find a good balance for your study life

It is always important to work hard during your time here, but it is also important to keep yourself away from feeling too much pressure from your studying. Although it is very normal to get stressed over exams or deadlines, it's not good to let the study pressure take over your life. Your mental health is much more important than getting a good grade. Therefore, you need to focus on getting yourself well, happy, and in the right emotional state to continue working while studying abroad.


4. Always look for help

It can be very easy to get stressed due to work or study while you�re abroad, and as a result you may feel very lonely. It is always better if you can to try and talk to someone else, such as your friends or family members when you are feeling in bad mood.
You can even visit the mental health website or call the night line for a bit of support too. You are definitely not alone, and I am sure there are so many people that are very willing to help you out.



Hi, I'm Ethan. I'm currently a PhD student study engineering in University of Edinburgh and wanted to share some my own experience and give some tips to Chinese student who are coming to study in UK regarding how to keep mental health in good condition when they study abroad.