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Join the SSGTs and fellow students for the ever popular ' Walk My Dog' Moulsecoomb on Friday 19th May meeting outside Manor House 1pm.

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Mental Health Awareness Week - See My Brighton / Wellbeing for details

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Mental Health Awareness Week - See My Brighton / Wellbeing for details

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There's lots of support for students during Mental Health Awareness Week.
Join the Mental Health Champions at their stand at Cockcroft - Wednesday 17th at lunchtime -discussing tips to reduce anxiety, and Susan de Jesus will be running an online workshop on Managing Anxiety for all students on the morning of Friday 19th.

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Take time with your studies. Instead of staying up stressing all night about studies, remember a grade doesn’t define you. Your hard work and dedication is the defining fact.

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Using a FREE app called Emma
- track your bills
-start to save
- track spending
- manage your bank accounts
This will create a plan and alleviate some stresses for those that feel that their spending can affect their lives and money struggles. Doing this will improve stress and help students to maintain their way of life without breaking the bank.

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iPhone Screenshots

Meet Emma, your financial super app

Features

● All your accounts in one place
● Find and track your subscriptions
● Set budgets
● Weekly reports
● Analyse your spending & expenses
● Daily balance notifications
● Overdraft alerts
● Pay friends
● NEW! Transfer money between your accounts
● NEW! Invest in US stocks

EMMA INVEST - NEW!

For the first time in Emma, you can now buy and sell US stocks, commission-free.

Track stocks you like with the Lists feature, buy and sell fractional shares, keep up-to-date with the latest stock news and use Collections to find new stocks under categories like female CEO's, biggest gainers/losers or 2021 IPO's.

Capital at risk. Other charges apply.

BANK LEVEL SECURITY

Worried about sharing your data? We hear you.

● Emma uses SSL 256-bit encryption - the same security protocol that banks use - to ensure that your sensitive, personal information is fully encrypted and securely stored.
● Emma uses biometric security authentication for an added level of protection.
● Regulated by the Financial Conduct Authority (FCA).

MORE FEATURES? GO PLUS, PRO OR ULTIMATE

We have 3 subscription upgrades available in Emma to power charge your finances. Here's what is available in each subscription upgrade:

Emma Plus

True Balance - preemptively see the balance of your bank account after your subscriptions are removed
Fraud Detection - find out whether your personal details have been part of a known data breach
Bill Reminders - get reminded about your upcoming bills
Bank Transfers - transfer money between your account connected in Emma
Cashback - get cashback from your favourite brands
Turbo Updates - increase the frequency of Emma's automated syncs with your bank account
Plus Icon

Emma Pro

All the features in Emma Plus
Custom categories - customise your budget categories
Rename transactions - for easier reference
Export data - to understand your finances on excel
Create Offline Accounts - manage any accounts you can't link to Emma
Create Smart Rules - to automate your Offline Accounts
Split your transactions - into multiple categories for more flexibility
Pro Icon

Emma Ultimate

All the features in Emma Plus & Emma Pro
Business Accounts - connect your business accounts in Emma so you can supercharge your business finances
Spaces - group together different accounts to see separated analytics and budgets
Unlimited Bank Transfers - transfers as much money as many times as you like between your accounts connected in Emma

-----------------------------------

If you choose to purchase Emma Plus, Emma Pro or Emma Ultimate, payment will be charged to your iTunes account, and your account will be charged for renewal within 24-hours prior to the end of the current period. Subscription automatically renews unless auto-renew is turned off at least 24-hours before the end of the current period. Subscriptions are managed by the user and auto-renewal may be turned off by going to the user's Apple ID. Emma subscription prices start at £4.99 GBP/month with 1-month and 12-month packages available. Prices are in UK sterling, may vary in countries other than the UK and are subject to change without notice. No cancellation of the current subscription is allowed during the active subscription period. If you don't choose to purchase Emma Plus, Emma or Emma Ultimate, you can simply continue using Emma for free.

Emma Technologies LTD is registered with the Financial Conduct Authority under the Payment Services Regulations 2017 for the provision of payment services. Reference no. 794952

Emma Technologies LTD is an appointed representative of RiskSave Technologies Ltd, which is authorised and regulated by the Financial Conduct Authority (FRN 775330).

Data Protection Registration Number: ZA241546.
Company Registration Number: 10578464.

Terms and Conditions: https://emma-app.com/terms
Privacy Policy: https://emma-app.com/privacy

Love it!

I am really enjoying this app. I am someone who spends too much time thinking and planning my budget on paper, across excel sheets and monitoring multiple accounts. My method was so complicated only I understood it and trying to explain it to my spouse was impossible. This app puts a large portion on that information in one place in a user friendly format that my spouse doesn't need a codex to decipher. I do have some suggestions that would improve this amazing app even more. Planning ahead is a big part of my budget task. It would be great if you could plan your weekly/monthly budgets ahead of time in the analytics section. Being able to input my planned budget for each category 8 weeks/2months ahead would be a game changer as i currently still have to write these plans out on paper and then input these into the app when the cycle refreshes. Paying of debt is my first motivation behind my financial planning. It would be incredible to see some kind of debt tracker in the app. Having something that can show my debt decreasing (hopefully) over time would be really motivating and if its increasing, helping to understand where im going wrong.

Also, i use Monese bank as my primary spending account. Would be great to be able to live sync that account. Monese is currently not an option

Success Story! Emma got me there!

Emma has helped me be smarter with money and ultimately help me with achieving goals which before seemed really daunting and in some instances unachievable. The app is so well presented and intuitive it really helped me dial down into my finances and get a better understanding of my spending habits, and allow me to keep on track with budgets and spending habits, all of which is controlled inside the app.

Through doing this, i was able to monitor my spending, get notifications when i was doing well or spending too much, and this all led to me be able to make a massive step forward in my life and me and my partner were able to save enough for a deposit and we're able to buy our first house. This is all down the the functionality and features that emma has inside the app, and without this i think it would have taken so much longer that what it did when using emma

Thank you emma team, you really helped me better my life through using this app! 😊

Thanks for the review! We're really happy to hear that Emma has helped you get your financial life back under control! 💪

Bad after update

This app was so good. I used to use it daily and I felt in control of my money. The recent update to v3 has been terrible. A lot of the basic functionality has been lost. It's just a basic budgeting tool now, you set up categories and it adds transactions at random to them (and doesn't take into account pending transactions). Best feature was pulling all your accounts/transactions together and giving you a "global" view but it doesn't do this properly anymore. I wouldn't recommend.

In response to the unhelpful reply from the developer. I am not saying features have been removed but functionality has. Pending transactions used to appear in category totals on an analysis tab before the update. This tab now doesn't exist (this is even clear from the new screenshots) and pending transactions aren't included in the budget totals anymore. This isn't helpful for giving an accurate total as sometimes it takes a few days for these to finalise. You used to be able to see account balances on the main page of the app, these are now hidden a few clicks away. Most useless feature of being able to set up transfers within the app now has its own tab though. Please look at the other reviews I'm not alone in thinking this. Going in the chat isn't going to being this stuff back.

I wouldn't recommend anyone download this app in its current form.

Hi benlhope, we're sorry to hear you're not enjoying the latest design of Emma. In regards to pending transactions, the way these interact with your budget have not changed - in both designs of Emma, pending transactions were not counted towards your spending until they became non-pending. If you're instead referencing the Committed Spending feature that shows you upcoming subscriptions and counts them towards your budget before they're charged, this feature remains - you can find this under 'This Month' or 'This Period' on your Feed tab.

The developer, Emma Technologies LTD., indicated that the app's privacy practices may include handling of data as described below. For more information, see the developer's privacy policy.

Data Used to Track You

The following data may be used to track you across apps and websites owned by other companies:

Data Linked to You

The following data may be collected and linked to your identity:

Data Not Linked to You

The following data may be collected but it is not linked to your identity:

Privacy practices may vary based on, for example, the features you use or your age. Learn More

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‎Meet Emma, your financial super app Features ● All your accounts in one place ● Find and track your subscriptions ● Set budgets ● Weekly reports ● Analyse your spending & expenses ● Daily balance notifications ● Overdraft alerts ● Pay friends ● NEW! Transfer money between your accounts ● NEW!...

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| 4 Simple and Effective Ways to Boost Your Wellbeing as a University Student 

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| 4 Simple and Effective Ways to Boost Your Wellbeing as a University Student 

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| Hey all! As a university student, it's important to prioritise our wellbeing. Here are some ideas: 1) Get enough sleep 2) Exercise regularly 3) Practice mindfulness 4) Connect with friends & family. Remember, taking care of ourselves is essential for success! #wellbeing #universitylife #selfcare

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1. Going for walks
2. Having selfcare days
3. Go to gym
4. Paint

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Here are 8 simple steps that a student like you could use to rid your life of stress:
1. Get Active
2. Meditate
3. Laugh more
4. Connect with the other.
5. Assert yourself
6. Try yoga
7. Get enough sleep
8. Keep a journal.

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Great tools and ideas to build your resilience

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Great tools and ideas to build your resilience

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Resilience | Action for Happiness

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Find ways to bounce back

Everyone has ups and downs - difficulties are part of life for us all. Science shows we can learn skills, actions and habits of thinking that boost our natural resilience.

We all experience small daily frustrations and everyday stresses and at times, bigger upsets, failures, unexpected change and challenges. Many of us will also experience traumatic events at some point in our lives such as the loss of someone we love, the sudden loss of our job, an accident or serious illness. Being resilient doesn't mean we will never feel pain, upset, hurt, sadness, fear or anger when we experience difficult times. It means in the moment or over time we can find ways to cope constructively, accept what has happened, adapt and eventually move forward.

Research shows that resilience isn't a rare quality found in a few, extraordinary people. Dr Ann Masten, a leading expert in resilience, describes it as 'ordinary magic' comprising many factors, internal and external, including our everyday capabilities, relationships and resources. It's not a static characteristic - it varies for all of us. We can each be naturally resilient in some situations or times in our lives and not others.

Importantly many studies from psychology, neuroscience, medicine and other fields show that we can learn skills, practices and habits of thinking that can help to boost and build our resilience. So although life may have unexpected twists and turns, we can develop our skillset and nurture our internal and external resources to help us respond flexibly, effectively deal with challenges, recover more quickly and even learn as a result. This can lower our risk of depression and anxiety and even enable us to age successfully. What's more the same skills can help us manage the fear of taking on new opportunities and so help us develop and grow in other ways too.

Active coping

Investing in our Resilience

Resilient thinking - our thoughts drive our emotions

Resilient thinking - Watch out for thinking traps

Resources

1 American Psychological Association (2020) https://www.apa.org/topics/resilience
2 Masten, A.S. (2001). Ordinary magic. Resilience processes in development. American Psychologist, 56, 227-238.
3 Masten, A.S, &amp; Wright, M.O. (2010). Resilience over the lifespan: Developmental perspectives on resistance, recovery and transformation. Handbook of Adult Resilience, 213-237.
4 Southwick, S.M. &amp; Charney, D.S. (2018). Resilience - The Science of Mastering Life's Greatest Challenges. Cambridge.; Reivich, K &amp; Shatté, A. (2003). The Resilience Factor: Seven keys to finding your inner strength and overcoming life's hurdles. NY: Broadway Books
5 Reivich, K &amp; Shatté, A. (2003). The Resilience Factor: Seven keys to finding your inner strength and overcoming life's hurdles. NY: Broadway Books; Tedeschi, R.G. &amp; Calhoun, L.G.(2004). Posttraumatic Growth: Conceptual Foundations and Empirical Evidence, Psychological Inquiry,15,1-18; Masten, A.S., Cutuli, J.J., Herbers, J.E. &amp; Reed, M.J. (2009). Resilience in Development. In Eds: S.J. Lopez, &amp; C.R. Snyder, Oxford Handbook of Positive Psychology. NY:Oxford University Press
6 Wu, G., Feder, A., Cohen, H., Kim, J. J., Calderon, S., Charney, D. S., &amp; Mathé, A. A. (2013). Understanding resilience. Frontiers in Behavioral Neuroscience, 7, 10.; Southwick SM, Vythilingam M, Charney DS. (2005) The psychobiology of depression and resilience to stress: implications for prevention and treatment. Annual Review of Clinical Psychology. 1:255-291.
7 Ryan, R. M., &amp; Deci, E. L. (2017). Self-determination theory: Basic psychological needs in motivation,
development, and wellness. Guilford Publications.
8 Frankl, V. (1959, 2004) Man's Search for Meaning. Rider Books. Pp.75
9 Wu, G., Feder, A., Cohen, H., Kim, J. J., Calderon, S., Charney, D. S., &amp; Mathé, A. A. (2013). Understanding resilience. Frontiers in Behavioral Neuroscience, 7, 10
10 Reivich, K &amp; Shatté, A. (2003). The Resilience Factor: Seven keys to finding your inner strength and overcoming life's hurdles. NY: Broadway Books
11 Reivich, K &amp; Shatté, A. (2003). The Resilience Factor: Seven keys to finding your inner strength and overcoming life's hurdles. NY: Broadway Books
12 https://www.nhs.uk/mental-health/conditions/post-traumatic-stress-disorder-ptsd/overview/
13 Tedeschi, R.G. &amp; Calhoun, L.G.(2004). Posttraumatic Growth: Conceptual Foundations and Empirical Evidence, Psychological Inquiry,15,1-18
14 Joseph, S. (2011) What Doesn't Kill Us: The New Science of Posttraumatic Growth. Piatkus.
15 Joseph, S. (2011) What Doesn't Kill Us: The New Science of Posttraumatic Growth. Piatkus.

Interested in learning more?

Take the 10 Keys to Happier Living online coaching programme.

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Find ways to bounce back Everyone has ups and downs - difficulties are part of life for us all. Science shows we can learn skills, actions and habits of thinking that boost our natural resilience. We all experience small daily frustrations and everyday stresses and at times, bigger upsets, failures, unexpected change and challenges.

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How it works

→ This science-backed journal harnesses the healing power of gratitude to help you refocus on the good.

→ Consider it your mental insurance policy against negative thought loops, rejuvenating your mind and fortifying it against discontent.

→ The Five Minute Journal’s guided and structured exercises will lead you down a path toward an enhanced version of the person you already are.

Morning Routine

As you wake up, you have the precious opportunity to set the tone for the rest of the day.

Reflect on you are grateful for and think of what is within your power to make this new day great and fulfilling.

Boost your self-confidence by writing a positive affirmation about yourself and your life.

Night Routine

Before you sleep, craft a more fulfilling tomorrow by reflecting on what sparked your joy and the lessons you learned.

It can truly change your outlook on life, because when you write down highlights and lessons of the day, you count your blessings—in reverse.

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Any ideas... tell us here how we can help you and others...

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Any ideas... tell us here how we can help you and others...

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Help us improve and protect student wellbeing. Let us know what you think we could do to support and improve student wellbeing in the Business School.

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Become a Wellbeing Champion - online course

Wellbeing Champions is our brand new three tier training programme for University of Brighton students who want to learn more about building and maintaining their own wellbeing.

In three stages you will learn skills to enhance wellbeing:

Tier one: Looking after yourself

Tier two: Looking after your friends

Tier three: Looking after the community

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Wellbeing Champions is our brand new three tier training programme for University of Brighton students who want to learn more about building and maintaining their own wellbeing.

In three stages you will learn skills to enhance wellbeing:

Tier one: Looking after yourself

Tier two: Looking after your friends

Tier three: Looking after the community

Hear from one of our Wellbeing Champions, Richard Nnamuka explain how joining the programme helped him. Watch Richard's video on YouTube.

It's easy to get overwhelmed by different thoughts or emotions, doing the course helped me look at the problem or situation from a bigger perspective and find ways in which I can improve my wellbeing.

Angelika, MSc Health student

Looking after yourself

In tier one we will provide you with wellbeing guidance and training to help you to support yourself.

The course includes videos, worksheets and other materials all designed to help improve your mental wellbeing at the University of Brighton.

You will have the chance to reflect on your strengths and areas for development.
Enrol onto tier one now.

Looking after your friends

You may want to go further into our tier two Wellbeing Champions training and learn strategies for supporting your friends and loved ones with their mental health.

It can be hard to know what to do if your friend is struggling with mental health problems, follow our online course to understand the best ways to communicate with and support those around you.
In order to take part in tier two you will need to have successfully completed the tier one training course in My Studies. Enrol onto tier one now.

Looking after the community

Students who have undertaken tiers one and two can apply to be a Tier three Wellbeing Champion ambassadors.

This role is suited to someone who wants to use the skills, knowledge and experience of managing and developing their own mental wellbeing and that of your friends to support the wider University of Brighton community.

The role of a Wellbeing Champion Ambassador

Be a representative for Wellbeing at the University of Brighton by supporting the student community.

Working with the University of Brighton's wellbeing team to design and deliver an exciting peer wellbeing support programme.

The Wellbeing Champions programme is part funded by donations made to the university by alumni, staff and friends, including The Methodist Churches in Brighton & Hove.

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Wellbeing Champions is our brand new three tier training programme for University of Brighton students who want to learn more about building and maintaining their own wellbeing. In three stages you will learn skills to enhance wellbeing: Tier one: Looking after yourself Tier two: Looking after your friends Tier three: Looking after the community Hear from one of our Wellbeing Champions, Richard Nnamuka explain how joining the programme helped him.

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We have a week of activities, events and support to help you take action to improve and protect your wellbeing and build resilience. All week in Elm House 10-4 plus lots of events including mini massages, musical bingo, silent disco, financial wellbeing workshops and more! Keep an eye out for posters and flyers and come and see us at the wellbeing area!
https://unibrightonac.sharepoint.com/sites/SBL/SitePages/Thrive-at-the-School-of-Business-and-Law--Wellbeing-Week-20th-25th-March-in-Elm-House.aspx

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Date for your diary... Thursday 2nd March - all final years... watch this space for more ino...

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Coming soon... final year social event... March 2nd 5-8 Elm House Atrium

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Coming soon... final year social event... March 2nd 5-8 Elm House Atrium

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Did you know there are 168 hours in a week? How do you fill them? Take a look at this template and start by filling in all your obligations (timetabled classes, sports training, work, holidays etc). Then fill in the time you need for things like personal care, cooking/preparing meals/clearing up, shopping and so on. Next, fill in your typical social activities, such as coffee with friends, nights out etc. Review your template to see what time you have left. Where will you fit in your independent study and your preparation for classes? Think about whether or not you need to reschedule some activities and be honest with yourself about how much time you spend doing other things at the expense of your studies - this process can be quite eye-opening! Remember it's important to take time for yourself and be doing the '5 ways to wellbeing' things to help you feel good...

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Wednesday 8th Feb 1pm or 3pm- 'Walk My Dog'...Join tutors, SSGTs, students and importantly their dogs... for a mind-boosting, social walk Leaving Moulsecoomb Manor House lawns at 1pm.

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Helpful advice and tips to help you on and away from campus.

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Lots of our students travel into university from other places, some travel 20+ miles to get to their campus.

Your Personal Academic Tutor will be able to work with your circumstances so that you can make the most of your studies whilst commuting.

We also have some tips to help you as a commuting student on:

Making the most of your studies

Let your Course Leader and Personal Academic Tutor know if you are commuting into uni so that they can offer you advice on studying as a commuting student.

Depending on your circumstances and how you travel to campus - some of these tips might help you stay organised as a commuter:

Plan your week in advance - studying, travel and other commitments like work or caring

Check your travel arrangements - keep up-to-date with the latest train or road news and plan your route in advance

Have a dedicated quiet study space where you live - this will help you stay focused on your study tasks

Check the latest uni information and announcements - My Brighton portal or app, university email and the university's social media accounts

Use our online resources - My Brighton, My Studies, subject guides, the online library, LinkedIn Learning (check out the mobile app) and Office 365. You can click and collect the books you need from the library, and collect them when you are on campus

Break down your assignments - plan what you need to do each week to meet your deadline

Consider if there are any study-related tasks you can complete on your journey - videos, podcasts, LinkedIn Learning course, audio books or listening to a recording of a lecture (where this is available).

Accessibility help with Blackboard Ally: Blackboard Ally allows you to access content on My Studies in your preferred format. For example, students can download a handbook as an ePub file to adjust the font and page colour, download documents as audio files. If you require accessibility assistance when studying online, then just click the Ally 'A' when using My Studies.

There are study spaces across our campuses including those within our libraries and computer rooms. Find out the latest on using these study spaces on our library website.
Some tips for using your time on campus

Have a coffee and a chat with your peers

Plan your time in the library

Use a bookable study space such as in computer rooms

Download some reading

Write a brief summary of your last teaching and learning session and any questions you want to follow up

Revisit your most recent feedback and look at resources which might help e.g. LinkedIn Learning

Download the LinkedIn Learning app and watch a course which will support your next assignment.

Travel light into uni
As there will be no place for you to store your belongings it's a good idea to:

Use your university OneDrive so you can access your work from any device (accessible via the My Brighton portal and app)

Use your online reading list for quick and easy access to the reading you need.

Make the most of e-resources like ebooks and journal articles.

Try a note-taking app or programme like MS OneNote, part of your Office 365 package.

Use My Studies to access your course materials.

You could form a remote study group with other students on your course, it is likely that you will be using MS Teams as part of your course, you can form your own study group on Teams to meet virtually.

Some courses will also have peer study sessions, where students from the years above you offer support on topics from your course.
Join academic societies through the Brighton Students' Union
The Brighton Students' Union website provides a number of social media links, societies and online events that could help your studies. Consider joining or even setting up an academic society for your subject discipline.

Traffic jams and transport delays do happen. Keep your tutors informed by email, if you can. If commuting causes you stress and anxiety during your studies you can contact your Student Support and Guidance Tutor (SSGT) for support.

If you miss a session due to unforeseen travel issues you should be able to access the information you need to catch up through materials online in My Studies or from your tutor or other students on your course.

If you are finding delays to your travel is a regular thing, you could contact your tutor to make sure you don't fall behind and miss out on valuable contact time.

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Lots of our students travel into university from other places, some travel 20+ miles to get to their campus. Your Personal Academic Tutor will be able to work with your circumstances so that you can make the most of your studies whilst commuting.

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Coming Soon... U Ok? Stress-buster workshops on Teams

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Coming Soon... U Ok? Stress-buster workshops on Teams

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Watch out for details of a series of peer-to-peer workshops sharing experiences in dealing with various stresses at uni:
Wednesdays 3pm-5pm 15th, 22rd February, 1st, 8th, 15th March.

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School of Business and Law Student Support and Guidance Tutor

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School of Business and Law Student Support and Guidance Tutor

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If you haven't met her yet - introducing Amy Standfast, your brilliant Student Support and Guidance Tutor for the business school.

Email her on ssgtsbl@brighton.ac.uk

You can talk to Amy about anything that's having an impact on your studies

Stress and anxiety

Course related worries

Personal issues

Accommodation or Money issues

Time management

And lots more

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Togetherall (was the Big White Wall) Free Anonymous Online Support and resources for students 24/7

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Togetherall (was the Big White Wall) Free Anonymous Online Support and resources for students 24/7

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If you are going through a tough time you can now access free online support with Togetherall. Whether you’re struggling to sleep, feeling low, stressed or unable to cope, Togetherall can help you get support, take control and feel better.

You will have access to a 24/7 online peer to peer and professional support from trained counsellors and lots of great resources.

Togetherall is totally anonymous, so no one will know you’ve chosen to use it unless you tell them!

Most members report feeling better and more able to cope with university life as a result of using the service and nearly 90% use Togetherall outside of 9am-5pm. Click on the link below...

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Whatever's on your mind, we're here - Togetherall

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Need urgent help? Contact one of these crisis support services

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Hi,

I am the academic skills tutor for SBL and offer tutorials on campus and on teams.  Every Tuesday and Thursday  I have a room in Elm House 514 BUT you need to email me first to book a slot.

If possible, send me the assignment brief and any of your writing before we meet so that we can make the best use of the time.

Don't forget, I don't teach either Business or Law, so I won't advise on WHAT you write but HOW you you should be writing!

c.l.roche@brighton.ac.uk

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Take some of the stress out of assignments...Get support for academic writing, research and presentation skills and 

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Take some of the stress out of assignments...Get support for academic writing, research and presentation skills and 

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Whether you want help with your academic writing, support for maths and stats, research support or help understanding your assignment briefs to help get your best marks.... visit the Student Skills Hub now.... here to help take some of the stress out of your assignments and help you get ahead...

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Too good to go... get low cost food and cut food waste...

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Too good to go... get low cost food and cut food waste...

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Sign up for this fantastic app and get good food being giving away by retailers, restaurants, cafes etc. that is still perfectly great - save loads of money and cut food waste....

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The app that lets you rescue unsold food from shops and restaurants to save it from going to waste. Try it today.

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In the early 2010s, I wrote a self-help book that catapulted me into a strange universe. I went from working an office job in the suburbs to walking onto TV show sets where I was often introduced as "Captain Awesome" or "The Happy Guy!" I was thrust into becoming a spokesperson for positivity, happiness, and intentional living.

But there was just one problem: My life was a mess.

I originally wrote the book as a series of blog posts to cope with the pain of my marriage falling apart and the heartbreak of losing my best friend to suicide. I moved to a bachelor apartment downtown and lived alone for the first time in my life. I began experiencing deep loneliness, chronic sleeplessness, and endless anxiety.

My solution to these deep emotional issues was to become a workaholic. I would work in the suburbs all day, pick up a burrito on my way downtown, and then set it on my desk while working until one or two in the morning before falling asleep exhausted and then waking up exhausted when my alarm buzzed the next morning at 6:00 a.m.

I started taking pills to help me fall asleep and pills to help me wake up. I lost 40 pounds due to stress. I had headaches and chest flutters and stomach bubbles all day. Black bags slowly expanded like puddles under my eyes. When coworkers began asking if I was getting enough sleep, I bought and started applying face makeup.

I didn't have time to sleep more and I didn't have time to be asked about it.

I knew I was spinning.

After reading the book Willpower by Roy Baumeister and John Tierney, I became convinced my issue was decision fatigue. My to-do list was a mile high! So in an act of desperation, I began writing down a couple things I would focus on each day on a blank 4×6 index card. "I will focus on..." helped me carve some "will dos" out of the endless "could dos" and "should dos."

The practice began providing ballast to my days because it blew away the endless fog of "what should I do next?" and helped break giant projects down into simple tasks. A looming book deadline became "write 500 words," an all-hands meeting about a major redesign became "send invite to three execs for feedback," and my nonexistent exercise regime became "go for a 10-minute walk at lunch."
I will focus on...
I started buying index cards in packs of 100 at the dollar store and felt a sense of pride whenever I finished another pack.

The practice was wonderful for reducing decision fatigue, but I was still much too focused on the negative throughout the rest of my life. Over the next few months, I came across research that convinced me it wasn't my fault.

What do I mean?

It turns out our brains contain an almond-sized amygdala that secretes fight-or-flight hormones all day. A couple hundred thousand years of evolutionary programming makes us want to stare at bad news, sad news, and controversial news - endlessly. This naturally ingrained tendency is why we rubberneck on the highway, scan for the one-star review, and immediately find the one question we got wrong on the math test. Our amygdalas are fantastic at looking for problems, finding problems, and solving problems, but they're also ripe for exploitation. News media and social media sites have perfected that perfect sour-sweet-sour combo that grabs the greatest amount of our attention possible. So I decided it wasn't my fault I was negative - it was the world's fault!

But I live in the world. So what did I do? A study comparing people who wrote down gratitudes to people who wrote down hassles or events taught me that if I write down things I'm grateful for every week over a 10-week period, I'll not only be happier, but physically healthier.

Each day, I added this to the back of my index card:
I am grateful for...
Do you do bicep curls? Hamstring curls? I started thinking of gratitudes as a brain curl. The key is that they really need to be specific. Writing down things like "my apartment, my mom, and my job" over and over doesn't do anything. I had to write down things like, "the way the sunset looks over the hostel across the street," or "when my mom dropped off leftover matter paneer," or "having lunch in the cafeteria with Agostino today."

I was proud of my new morning index card habit, but I still found myself holding too much stress. Then I came across a study in Science called " Don't Look Back in Anger! " showing that minimizing regrets as we age increases contentment. In other words, the act of sharing what's worrying you actually helps extricate it.

So I added one final line to my daily index card:
I will let go of...
I will let go of...the rude email I sent last night at 11 p.m. I will let go of...the meeting with the boss I completely missed. I will let go of...the fact that I haven't called my parents in two weeks.

The difference this little practice made in my life has been incredible. Because the truth is, we're only awake for around 1,000 minutes a day on average. If we can invest just two of them to prime our brains for positivity, then we'll be helping ensure the other 998 minutes of our days are happier.

Over time, I switched the order around, turned it into a formal journal, and now leave it on my night table. When I wake up, it's the first thing I see, and the fact that it's so short helps me feel like I'm setting up my day for success before I even begin.

Am I completely cured? Am I always happy now? No! Of course not. But this two-minute, research-based morning practice has massively improved the quality of my days.
I will let go of... I am grateful for... I will focus on...
I hope it does the same for you.

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This Two-Minute Morning Practice Will Make Your Day Better

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In the early 2010s, I wrote a self-help book that catapulted me into a strange universe. I went from working an office job in the suburbs to walking onto TV show sets where I was often introduced as "Captain Awesome" or "The Happy Guy!"

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Belonging, connection, doing something you enjoy, being with like-minded people, life-long learning - there are so many benefits to your mental health from joining a society and more than 100 to join... check them out here.

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There are over 100 societies at Brighton Students' Union which are open to all students including those studying at University of Brighton International College.

Each Society has three committee positions: President, VP Finance, and VP Social. Students who fill each of these roles will automatically be recognised as a volunteer for Brighton Students' Union. View the role descriptions for each of these roles in our 'Start a Society' Guide here.

Don't forget to login (top right!) to signup to the societies!

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There are over 100 societies at Brighton Students' Union which are open to all students including those studying at University of Brighton International College. Each Society has three committee positions: President, VP Finance, and VP Social. Students who fill each of these roles will automatically be recognised as a volunteer for Brighton Students' Union.

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As well as seeking help from our brilliant SSGT (ssgtsbl@brighton.ac.uk), there's loads of support from our brilliant Wellbeing Service - from workshops to counselling and events and more....

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Keeping healthy not only helps you to be productive but to be happy, confident and ready to make the most out of your time.

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FREE access to Togetherall 25/7 community - check out the 1 minute video about it here. 

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FREE access to Togetherall 25/7 community - check out the 1 minute video about it here. 

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Whatever's on your mind, we're here - Togetherall

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Need urgent help? Contact one of these crisis support services

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Research tells us that we can improve our mental health and wellbeing by keeping a gratitude journal. Find out more about starting one here - and for those who'd prefer a digital version, there's info on apps too.

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Gratitude Journal: 66 Templates & Ideas for Daily Journaling

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Using an app called ‘Thinky’, I have recently started to record 3 things I am grateful for each my day, some days it is more, but always three. I have found this has helped me to stay positive, it is important that we find happiness (especially in the little things) during this time.

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This is a good, simple framework to help you manage and look after yourself well - how are your 4 pillars going ?

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An easy way to press pause on your busy mind... is to press pause and engage other senses...
and Notice....
3 things you see
2 things you hear
1 things you can feel
Then take 3 deep breaths and you'll have shifted the focus from your busy thoughts and given your brain a break!

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This resource from Student Minds is great for helping you take steps to look after your mental health. Scroll to the bottom to find a wellbeing toolkit you can set up for yourself.

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The benefits of meditation are proven time and again... from improving mood, focus, learning, sleep and overall wellbeing. There are loads of apps that help you to start mediating - Headspace have some good free guided mediations from just 10 minutes that can make a real difference.

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Especially with working from home, I have found it extremely challenging working from the same spot looking at the same 4 walls.I have found that challenging my self to move around the house more, walk to the shop etc in between work has helped me dramatically. I don’t love Yoga but it has helped, as well as just stretching and moving before I sit down again to tackle my next task. In addition, I highly recommend the Flora app. Here you can set timers for work and during your 25-50 min slots you are able to grow a tree or flower to add to your garden, it’s satisfying and calming watching your garden grow as you work. The incentive is that if you exit the app (ie distracted by your phone) your tree will not grow and you have to start again! You can also link with friends via a code on the app and create study rooms together.

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iPhone Screenshots

Flora is a new way to stay focused on your tasks, clear to-do lists, and build positive, life-changing habits. Whenever you want to make progress towards your goals, plant a seed in Flora. As you work hard, the seed will grow into a healthy tree. Let the tree be your coach and grow yourself with it. You will be amazed at how great you can be.

FOCUS TREES

Have trouble putting down the phone? Flora blocks distracting apps and helps you focus on what's more important in real life. If you cannot resist the temptation of using your phone and leave the app while growing a tree, the tree will be killed! Things get even more interesting when you challenge your friends to plant trees together-you will see who kills a tree (ouch). However, if you successfully stay away from your phones together, each of you will win an additional tree from a random friend.*

* Flora is the original app for multi-user tree planting. Any other apps that cloned this feature (and even charged it for money) are not associated with us. If you like planting trees with your friends, please support the original Flora app. It's FREE!

TO-DO LIST

Flora is a to-do list. Simply create a to-do item and set a reminder, then you will never forget a thing. Even better, you can tag your trees with a to-do item to easily track the progress towards each of your life goals. No matter if your goal is daily, weekly, or monthly, Flora will help you follow it through and achieve it.

HABIT TRACKER

Enjoy a rewarding daily habit routine. If you grow trees regularly, you will earn yourself a beautiful, vibrant garden. Take a look at it and feel proud of yourself! Each tree records your perseverance and a step towards a healthy life. You can also view the daily, weekly, or monthly statistics of your activities in Flora to find opportunities to improve your time-management and planning skills.

REAL TREES

Why not plant REAL trees while improving yourself? Flora proudly offers the opt-in Price and Care services that let you plant real trees on the earth if you kill or successfully grow a tree in the app. We partner with tree-planting organizations in Africa and East Asia, such as the Trees.org, to plant fast-growing soil rebuilding trees, fruit trees that diversify incomes and nutrition, and trees that can provide forage and fuel-wood. All these trees help make the earth greener and provide long-term financial aid to families who need it most.

Sounds good? Download Flora and join our 2,000,000+ productive users now!

Version 3.0.2

- New signup and login methods
- To-do list and reminders
- New multi-user planting rule: you win a tree from a random partner if succeed
- Interactive Garden: tap to rearrange plants
- Improved UI and navigation
- Bug fixes and performance improvements

Great Overall App

I started using Flora in the middle of August at the beginning of my senior year of college, and apparently, I've studied/stayed focused for over 100 hours! Which is great because I was recently diagnosed w/ severe ADHD. This app has been such a useful tool in helping me actually put my phone down and focus on my schoolwork. Not only that, but seeing exactly where my time goes when I do study via the convenient "tags" feature helps me to efficiently plan out my days so I know exactly how much time I need to spend on which subject.

However, my only questions/concerns are a.) can you only have 6 tags? I've tried to make more, but I can't find a way to create a new tag or even delete old ones. Even just adding a section about this to the FAQs would be really helpful; b.) sometimes I'll set a timer, and since Flora has gotten me used to not checking my phone for 1+ hour(s) at a time, I'll go back an hour or so later to check how much time I have left to find that the app reset, and all that progress I made was lost! This can be very frustrating especially when I'm specifically trying to study a certain amount of hours per day.

Other than that, great app; thanks to the developers for helping me stay focused this year!!

Hi there, Thanks for your feedback. We will take it into account when planning our future releases. To your questions: 1) In the Tags & Goals screen, you can swipe a tag to the left to delete it or reset the goal. 2) If you received a notification that your tree has grown up (or been killed) but when you opened the app it starts from the login screen rather than showing the Congrats (or Oops) view, then the app was killed by the iOS system due to memory pressure. We have added to the latest version (v2.4.5) a feature that restores your planting session at login time if it was killed by iOS before. Please see if the problem is resolved. Enjoy and have a nice day!

Needs some fixes

I love the concept behind this app, but I've experienced some problems with it in the past. For example, there are times when I spend 40-90 minutes studying and once the timer is up, I'm directed toward a "connection failure" menu even when I'm connected to the Internet. This screen will not disappear until I close and refresh the app, which prevents me from earning the time spent on my different goal trackers.
At times, when I open the app after the timer goes off, there are messages saying that one of my tress was killed, even when my phone remained untouched the whole time.
It would also be helpful if there was a "0 minutes" mark when planting a tree for when people want to focus for exactly one or two hours. Maybe you could also add minutes that are not just multiples of five for those that need to concentrate for a very specific amount of time.
This last point is not a flaw but something I would like to see in the app. As a busy student, I like to keep track of multiple aspects of my life, and I would like this app to have more than just six goal trackers if it were possible. It would be truly beneficial as there are some aspects of my life I'd like to monitor too besides my six main ones.
This app has helped me a lot in concentrating on my homework and studying during the summer and with some fixes, it could be even better.

Hi there, Thanks for your feedback. You might have encountered server updates that false kill your trees and we are sorry for that. We will continue making app better for you. Have a nice day!

EDIT: Thank you!

Thank you SO MUCH for adding other login options than facebook. I've been loving the app so far, and I've gotten so many things done today. It's cool how you added the Sign-In With Apple option, too. Now I don't have to download a paid app to get all the nice features that this app has. Thanks again!

I've been waiting to use this app for almost a year now, since I'm only in middle school and can't download the paid Forest app and don't have a Facebook account to log in to this app. It's kind of annoying that when I found this app I was like "FINALLY I'VE FOUND IT," but then realized that I couldn't even log in. Now it's been 12 months and still you have not released another email option. Is it supposed to take this long? I know I'm being impatient, but you're blocking out so many users because of the limit you put on them. You shouldn't expect students to have Facebook, anyway. So many people are in need of this app, and I've signed up for the email notification and everything. Please, please release this option as soon as you can. I'm almost in high school, and this app will be so beneficial in helping me stay focused. Thanks!

Thank you for your support!

Information

Compatibility

Requires iOS 11.0 or later. Compatible with iPhone, iPad, and iPod touch.

Languages

English, Traditional Chinese

Copyright

© AppFinca Inc.

In-App Purchases

1. Amazon Rainforest $0.99

2. Amazon Rainforest $1.99

Family Sharing

With Family Sharing set up, up to six family members can use this app.

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‎Flora is a new way to stay focused on your tasks, clear to-do lists, and build positive, life-changing habits. Whenever you want to make progress towards your goals, plant a seed in Flora. As you work hard, the seed will grow into a healthy tree.

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Insight Timer is a fantastic free app offering thousands of resources to boost your wellbeing - including guided meditations, meditation timers, yoga events, music tracks and playlists, and topic guides on areas such as sleep, stress management, meditation and healing.

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What free features does Insight Timer offer?

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As a registered user, the free features on the app include: Watch and engage with teachers in Live Meditations and Yoga Events every hour of the day Stream over 90,000 guided meditations and music tracks The world’s most popular meditation Ti...

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Moody is a great female cycle and health tracker and a very useful tool for managing associated symptoms such as changes in mood and increased levels of worry and anxiety.

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Moody month Application | We Are Moody

The Moody Month app is a daily health and wellness tracker, that connects women with solutions to support their most common moods and symptoms.

Wellness designed for women's biology, bodies and cycles.

How it works

Everyday is a new day for our bodies, hormones and minds, check in with yourself daily using Moody Month.

Receive a forecast of information about what's happening in your body each day, and learn how to optimise your wellbeing. Get daily mood, food and fitness advice as well as by tracking your moods and symptoms.

Learn

Informed by your logs, menstrual cycle, and physical stats, Moody Month is an app that helps you connect with the fluctuations of your hormone cycle and changes in your daily well-being. The more you give Moody Month, the more it gives you.

Your daily feed will provide you with expert information about your unique symptoms, the day's weather forecast and moon phase, each tailored to which phase of your cycle you're in.

Listen

Women's bodies have four hormone phases each month, these phases affect energy, focus, pain thresholds, motivation and even sex drive.

The app provides daily yoga and mindfulness personalised to your changing hormones.

Solutions

Daily movement and mindfulness to optimise your biology will unlock a new you.

Your hormones don't just affect your body and mind, they also affect your metabolism. Moody provides daily nutrition and food tips to give you fuel to supercharge your cycle.

We use cookies to improve your experience on our site. If you continue to use this site we will assume that you are ok with this. See our Privacy Policy and Terms of Use for more information

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Moody month Application | We Are Moody The Moody Month app is a daily health and wellness tracker, that connects women with solutions to support their most common moods and symptoms. Wellness designed for women's biology, bodies and cycles. Everyday is a new day for our bodies, hormones and minds, check in with yourself daily using Moody Month.

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Excellent tips and advice to help you keep as positive, healthy and happy as possible, which of these do you do currently ?

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Listen to Olivia Remes talking about how to cope with anxiety through being kinder to ourselves and others.

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Imagine there's someone standing next to you all the time pointing out every! single! thing! you're doing wrong. This is what millions of anxiety sufferers feel on a daily basis, and it's awful. Anxiety researcher Olivia Remes lays out a roadmap to getting rid of that "someone."

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If time is tight, what's the one thing that you should be doing to improve your health and wellbeing? Michael Mosley reveals scientifically proven top tips to change your life.

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Just One Thing - with Michael Mosley - Welcome to Just One Thing with Michael Mosley - BBC Sounds

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Catch up on your favourite BBC radio show from your favourite DJ right here, whenever you like. Listen without limits with BBC Sounds.

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Great advice / support from the Samaritans to help others you know.

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If you are worried about how someone you know is feeling, it can be really helpful for you to listen and be there for them
You may not know exactly what to say or do - most people don't. You don't need to have ready answers or solutions. Being there for them and listening to them is often enough. Try to:

give them time to cry when they need to

listen without judging. Let them know you are there for them. They may go over the story time and time again. That's fine - it's part of the healing process

remember that if they're showing anger it is because of the pain they're going through, not because of you.

There may be days when they seem fine and days when they don't.
That's all part of coming to terms with what's happened. Suggest doing things you know they enjoy. They might not feel ready, but it's important they feel included. Even if they seem to have lots of other people around, they might still need support.
If necessary, offer to help them get support
If you think someone needs it, offer to help them get support by contacting a personal tutor, university counsellor, chaplain, GP, bereavement specialist or talk to us at Samaritans.
Make sure you're supported too.
Don't feel like you're carrying responsibility for anyone else all on your own shoulders. Helping someone come to terms with the loss of someone close to them isn't easy.
Can online memorials help?
Social media can be both helpful and unhelpful as a way of communicating following a death. It's important to remember that anything posted on social media sites can reach many people, very quickly. It can be helpful to share memories of the person who has died and to send messages of support to others. However, be aware that using social media comes with the risk of online rumours and unkind messages about the person who has died or their friends and family. Please make the university aware of any messages that concern you.

It is important to express feelings in a safe way and support others online. Look out for what is being posted and try to lead by example, expressing feelings and emotions rather than glamourising or sharing details of the suspected suicide. Remember that many people, including staff at the university, will be managing difficult emotions. When talking to others, the best approach is to be respectful of the wishes of the bereaved family. Always encourage others to seek help if they need it.

You can ask for offensive messages to be removed by contacting the site. You may be concerned about how someone else is coping because of their messages online. If so, try to help them get the support they need.

Samaritans have a list of other sources of support you may find useful.

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Helping to keep the student community safe

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If you are worried about how someone you know is feeling, it can be really helpful for you to listen and be there for them You may not know exactly what to say or do - most people don't. You don't need to have ready answers or solutions.

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This post is part of TED's "How to Be a Better Human" series, each of which contains a piece of helpful advice from people in the TED community; Motivation is not in high supply these days - but ensuring that we move a little bit every day is more important for us than ever, according to Wendy Suzuki PhD, a neuroscientist at New York University. browse through all the posts here.
Dr. Suzuki studies the neurological impacts of exercise, and she says that just a walk around the block or a 10-minute online workout will not only improve your day but also benefit your brain in a lasting way.

"Exercising to increase your fitness literally builds brand new brain cells. It changes your brain's anatomy, physiology and function," she explains. "Every time you work out, you are giving your brain a neurochemical bubble bath, and these regular bubble baths can also help protect your brain in the long term from conditions like Alzheimer's and dementia."

This sounds great. But it's hard to turn those long-term benefits into motivation to get up and do something every day.

Start by thinking of exercise - or any movement - as part of your daily routine for caring for your body, like brushing your teeth.

Since most of us are currently in staying-alive-and-keeping-other-people-alive mode, getting toned, losing weight or looking different might not be such useful goals to have right now. Instead, says Dr. Suzuki, the immediate benefits of exercise can serve as more relevant motivators: "It's really the new way to bring wellness to your brain." A single workout increases neurotransmitters like dopamine, serotonin and noradrenaline, and these mood boosters can also improve your memory and focus for up to three hours afterwards.

Not only can this help us in our work but it's also incredibly good for our mental health. In August 2020, Dr. Suzuki informally tested this out with a group of students in one of her NYU classes over Zoom. Participants took a quick five-minute anxiety assessment, and then she surprised them with a 10-minute IntenSati workout. After they exercised, the students took the assessment again.

"What we found is the first time they took that assessment, they were scoring at close to clinical anxiety levels," she recalls. "After a 10-minute workout, their anxiety scores decreased to normal levels. That is why you need to incorporate these bursts of activity in your day; it helps your mental health and it also helps your cognition."

So, how much do you need to exercise in order to feel those benefits?

That, says Dr. Suzuki, is the billion-dollar question. Unfortunately, there's no simple answer: 5 pushups or 10 burpees don't automatically release a set amount of dopamine. In her 2017 TED Talk, she recommends trying to fit in 30-minute sessions of exercise 3 to 4 times a week.

But the real answer - especially now - is to exercise for as long as you can, ideally doing a little bit every day. "Even a walk can start to give you those neurotransmitter and mood benefits," she adds.

Many of the positive effects she mentions come from doing cardiovascular exercise - that is, any workout that gets your heart rate up. But even this can be more accessible than it feels. A vigorous session of power vacuuming will get your heart pumping, even if you can't go for a run. If your building has stairs, take them instead of an elevator.

Even if you start with just a few minutes a day, it's likely that you will end up increasing what you're doing over time. That's what research in Dr. Suzuki's lab has shown. "The more exercise you do - if you are successful at regularly exercising - the more motivation you gain," she says. "I don't want to do it some mornings, but then I remember how good it really feels at the end."

When is the best time to work out? Similarly, there's no need to be too prescriptive with timing, according to Dr. Suzuki. As she puts it, "Anytime you feel like working out? Work out. That will be beneficial to you. So whenever you find time, just do it, especially if you're a parent with young children."

Her personal approach is to exercise in the mornings, so she can bring those cognitive benefits into her work day. But if you find you're most productive in the evenings, it might be a good time for you. "Try to enhance the natural tendency you know you have," advises Dr. Suzuki.

That sounds great, but what if you live in a small apartment with two kids and your neighbors will complain if you do burpees at 10PM?
One of the most prolific areas of online fitness is on TikTok, where many coaches and personal trainers are sharing workouts for all body types and living situations.
That's where online fitness comes in. Embrace all the available options, and find the ones that work best for your situation, both in length and type of exercise. "It's not weird to work out in your living room," she says. "It's great. It's so convenient. I love it!"

Justin Agustin, a personal trainer based in Montreal, Canada, has been offering short workouts that don't require special equipment or choreography.

Here are three with great exercises to do at home. They're perfect for people working out in small indoor spaces who want a short fitness break (and you can find dozens more on his TikTok):

@justin_agustin
He's an alternative to running 🏃‍♂️ if you want to stay indoors #cardio #homeworkout #beginnerworkout

♬ original sound - Lily Bloomberg

@justin_agustin
Low-impact silent cardio workout for beginners! #beginnerworkout #cardio #apartmentworkout

♬ desparado by rhianna - dali

Watch Wendy Suzuki's TED Talk here:
@justin_agustin
Indoor cardio with beginner and advanced options with @kathleen_jd #beginnerworkout #indoorcardio #couchworkout

♬ desparado by rhianna - dali

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Why your brain loves it when you exercise, plus 3 easy ways to work out at home

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This post is part of TED's "How to Be a Better Human" series, each of which contains a piece of helpful advice from people in the TED community; Motivation is not in high supply these days - but ensuring that we move a little bit every day is more important for us than ever, according to Wendy Suzuki PhD, a neuroscientist at New York University.

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Great podcast going through everything university doing to help you.

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Student wellbeing - Patt Wrangles | University of Brighton podcasts

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7 types of rest beyond sleep to boost our productivity and wellbeing

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7 types of rest beyond sleep to boost our productivity and wellbeing

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https://ideas.ted.com/the-7-types-of-rest-that-every-person-needs/?utm_source=pocket-newtab-global-en-GB

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The real reason why we are tired and what to do about it | Saundra Dalton-Smith | TEDxAtlanta

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Speak to Stuart (your BBS Student Support and Guidance Tutor) 

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Speak to Stuart (your BBS Student Support and Guidance Tutor) 

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You can talk to Stuart about anything that's having an impact on your studies
Stress and anxiety
Course related worries
Personal issues
Accommodation or Money issues
Time management
And lots more
Email him on ssgtbbs@brighton.ac.uk
(last year around 1 in 4 business school students got in touch and benefited from this support)

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Great resources and ideas from Student Minds - the UK's students mental health charity

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Great resources and ideas from Student Minds - the UK's students mental health charity

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Expert information and support to help students through the uncertainty of student life - whether it's your mental health, your studies, money, housing or relationships.

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Good idea here from TED ideas.

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To keep our ancestors alive, our brains evolved an ongoing internal trickle of unease. It's the little whisper of worry that keeps you scanning your inner and outer worlds for signs of trouble.

This background of unsettledness and watchfulness is so automatic to most people that we can forget it's there.

See if you can tune in to a tension, guarding or bracing in your body. It could also be a vigilance about your environment or other people. Or a block against completely relaxing, letting your guard down or letting go.

While the brain's default setting of apprehensiveness is a great way to keep a monkey aware of predators, it's a crummy way for humans to live.

It wears down our well-being, feeds anxiety and depression and makes us turn away from the things that matter to us. And it's based on a lie.

In effect, that uneasiness in the background is continually whispering in your mental ear: "You're not safe, you're surrounded by threats, you can never afford to lower your guard."

But take a close look at this moment, right now - probably, you are basically all right. No one is attacking you, you are not sick, there is no crisis where you sit.

Things may be far from perfect, but you're OK.

By "right now," I mean this moment. When our mind goes into the future, we worry and plan. When our mind goes into the past, we resent and regret. Threads of fear are woven into the mental tapestries of past and future.

Look again at this thin slice of time that is the present. In this moment, are you basically OK? Are you breathing? Is your heart beating? Is your mind working?

In daily life, it's possible to access this fundamental sense of all-rightness even while you're getting things done. You're not ignoring real threats or issues or pretending that everything is perfect - it's not.

But in the middle of everything, you can usually see that you're actually all right, right now.

Several times a day, notice that you're basically all right. You may want more certainty or love or ketchup for your French fries. Or you may want less pain or heartache or unemployment. All reasonable.

But meanwhile, underneath all the to-ing and fro-ing, you are OK. Underneath your desires and activities is an aliveness and an awareness that is doing fine this second.

There you are fixing dinner.
Notice that you're all right, right now, and perhaps say that softly in your mind.
Or you're driving. Say, "I'm all right, right now."

Or you're talking with someone on a video call: "I'm all right, right now."

Or doing emails or putting a child to bed: "I'm all right, right now."

Notice that while feeling all right, right now, you can still get things done and deal with problems. The fear that bad things will happen if you let yourself feel OK is unfounded; let this sink in. You do not need to fear feeling all right.

Sometimes, of course, you're really not all right. Maybe something terrible has happened, or your body is very disturbed, or your mind is very upset. Do what you can at these times to ride out the storm.

But as soon as possible, notice that the core of your being is OK, like the quiet place 50 feet underwater, beneath a hurricane howling above the sea.

Noticing that you're actually all right, right now is not laying a positive attitude over your life like a pretty veil. Instead, you are knowing a simple but profound fact: "In this moment I am all right."

You are sensing the truth in your body - deeper than fear - that it is breathing and living and OK. You are recognizing that your mind is functioning fine, no matter how nutty and not-fine the contents swirling through it are.

Settling into this basic sense of okayness is a powerful way to build well-being and resources in your brain and being, and it's a way of taking a stand for the truth.

Excerpted from the new book The Anxiety First Aid Kit: Quick Tools for Extreme, Uncertain Times by Rick Hanson PhD et al. Reprinted with permission from New Harbinger Publications. © 2020 by New Harbinger Publications.
Watch Rick Hanson's TEDxMarin Talk here:

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One way to calm an anxious mind: Notice when you're doing OK

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To keep our ancestors alive, our brains evolved an ongoing internal trickle of unease. It's the little whisper of worry that keeps you scanning your inner and outer worlds for signs of trouble. This background of unsettledness and watchfulness is so automatic to most people that we can forget it's there.

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Build a gratitude habit in just 1 minute a day or 5 minutes a week... 

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Build a gratitude habit in just 1 minute a day or 5 minutes a week... 

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Just writing down 3 good things about your day (however small) or 3 things you're grateful for each day has been proven to dramatically increase levels of wellbeing. Or write a gratitude letter every week - you don't need to post it... find out more here...

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With the rise of managed health care, which emphasizes cost-efficiency and brevity, mental health professionals have had to confront this burning question: How can they help clients derive the greatest possible benefit from treatment in the shortest amount of time?

Recent evidence suggests that a promising approach is to complement psychological counseling with additional activities that are not too taxing for clients but yield high results. In our own research, we have zeroed in on one such activity: the practice of gratitude. Indeed, many studies over the past decade have found that people who consciously count their blessings tend to be happier and less depressed.

The problem is that most research studies on gratitude have been conducted with well-functioning people. Is gratitude beneficial for people who struggle with mental health concerns? And, if so, how?

We set out to address these questions in a recent research study involving nearly 300 adults, mostly college students who were seeking mental health counseling at a university. We recruited these participants just before they began their first session of counseling, and, on average, they reported clinically low levels of mental health at the time. The majority of people seeking counseling services at this university in general struggled with issues related to depression and anxiety.

We randomly assigned our study participants into three groups. Although all three groups received counseling services, the first group was also instructed to write one letter of gratitude to another person each week for three weeks, whereas the second group was asked to write about their deepest thoughts and feelings about negative experiences. The third group did not do any writing activity.

What did we find? Compared with the participants who wrote about negative experiences or only received counseling, those who wrote gratitude letters reported significantly better mental health four weeks and 12 weeks after their writing exercise ended. This suggests that gratitude writing can be beneficial not just for healthy, well-adjusted individuals, but also for those who struggle with mental health concerns. In fact, it seems, practicing gratitude on top of receiving psychological counseling carries greater benefits than counseling alone, even when that gratitude practice is brief.

And that's not all. When we dug deeper into our results, we found indications of how gratitude might actually work on our minds and bodies. While not definitive, here are four insights from our research suggesting what might be behind gratitude's psychological benefits.

1. Gratitude unshackles us from toxic emotions

First, by analyzing the words used by participants in each of the two writing groups, we were able to understand the mechanisms behind the mental health benefits of gratitude letter writing. We compared the percentage of positive emotion words, negative emotion words, and "we" words (first-person plural words) that participants used in their writing. Not surprisingly, those in the gratitude writing group used a higher percentage of positive emotion words and "we" words, and a lower proportion of negative emotion words, than those in the other writing group.

However, people who used more positive emotion words and more "we" words in their gratitude letters didn't necessarily have better mental health later. It was only when people used fewer negative emotion words in their letters that they were significantly more likely to report better mental health. In fact, it was the lack of negative emotion words-not the abundance of positive words-that explained the mental health gap between the gratitude writing group and the other writing group.

Perhaps this suggests that gratitude letter writing produces better mental health by shifting one's attention away from toxic emotions, such as resentment and envy. When you write about how grateful you are to others and how much other people have blessed your life, it might become considerably harder for you to ruminate on your negative experiences.

2. Gratitude helps even if you don't share it

We told participants who were assigned to write gratitude letters that they weren't required to send their letters to their intended recipient. In fact, only 23 percent of participants who wrote gratitude letters sent them. But those who didn't send their letters enjoyed the benefits of experiencing gratitude nonetheless. (Because the number of people who sent their letters was so small, it was hard for us to determine whether this group's mental health was better than those who didn't send their letter.)

This suggests that the mental health benefits of writing gratitude letters are not entirely dependent on actually communicating that gratitude to another person.

So if you're thinking of writing a letter of gratitude to someone, but you're unsure whether you want that person to read the letter, we encourage you to write it anyway. You can decide later whether to send it (and we think it's often a good idea to do so). But the mere act of writing the letter can help you appreciate the people in your life and shift your focus away from negative feelings and thoughts.

3. Gratitude's benefits take time

It's important to note that the mental health benefits of gratitude writing in our study did not emerge immediately, but gradually accrued over time. Although the different groups in our study did not differ in mental health levels one week after the end of the writing activities, individuals in the gratitude group reported better mental health than the others four weeks after the writing activities, and this difference in mental health became even larger 12 weeks after the writing activities.

These results are encouraging because many other studies suggest that the mental health benefits of positive activities often decrease rather than increase over time afterward. We don't really know why this positive snowball effect occurred in our study. Perhaps the gratitude letter writers discussed what they wrote in their letters with their counselors or with others. These conversations may have reinforced the psychological benefits derived from the gratitude writing itself.

For now, the bottom line is this: If you participate in a gratitude writing activity, don't be too surprised if you don't feel dramatically better immediately after the writing. Be patient and remember that the benefits of gratitude might take time to kick in.

4. Gratitude has lasting effects on the brain

About three months after the psychotherapy sessions began, we took some of the people who wrote gratitude letters and compared them with those who didn't do any writing. We wanted to know if their brains were processing information differently.

We used an fMRI scanner to measure brain activity while people from each group did a "pay it forward" task. In that task, the individuals were regularly given a small amount of money by a nice person, called the "benefactor." This benefactor only asked that they pass the money on to someone if they felt grateful. Our participants then decided how much of the money, if any, to pass on to a worthy cause (and we did in fact donate that money to a local charity).

We wanted to distinguish donations motivated by gratitude from donations driven by other motivations, like feelings of guilt or obligation. So we asked the participants to rate how grateful they felt toward the benefactor, and how much they wanted to help each charitable cause, as well as how guilty they would feel if they didn't help. We also gave them questionnaires to measure how grateful they are in their lives in general.

We found that across the participants, when people felt more grateful, their brain activity was distinct from brain activity related to guilt and the desire to help a cause. More specifically, we found that when people who are generally more grateful gave more money to a cause, they showed greater neural sensitivity in the medial prefrontal cortex, a brain area associated with learning and decision making. This suggests that people who are more grateful are also more attentive to how they express gratitude.

Most interestingly, when we compared those who wrote the gratitude letters with those who didn't, the gratitude letter writers showed greater activation in the medial prefrontal cortex when they experienced gratitude in the fMRI scanner. This is striking as this effect was found three months after the letter writing began. This indicates that simply expressing gratitude may have lasting effects on the brain. While not conclusive, this finding suggests that practicing gratitude may help train the brain to be more sensitive to the experience of gratitude down the line, and this could contribute to improved mental health over time.

Though these are just the first steps in what should be a longer research journey, our research so far not only suggests that writing gratitude letters may be helpful for people seeking counseling services but also explains what's behind gratitude's psychological benefits. At a time when many mental health professionals are feeling crunched, we hope that this research can point them-and their clients-toward an effective and beneficial tool.

Regardless of whether you're facing serious psychological challenges, if you have never written a gratitude letter before, we encourage you to try it. Much of our time and energy is spent pursuing things we currently don't have. Gratitude reverses our priorities to help us appreciate the people and things we do.

Greater Good wants to know: Do you think this article will influence your opinions or behavior?

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How Gratitude Changes You and Your Brain

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New research is starting to explore how gratitude works to improve our mental health.

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Someone to talk to or email day or night... for worries big or small

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Someone to talk to or email day or night... for worries big or small

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We do not tolerate behaviours that are threatening or abusive in any way. While we recognise that people who exhibit these behaviours have a right to the support they need, it's not possible for us to provide a safe and supportive space when met with threatening or abusive behaviours.

We act to prevent further contacts from callers who behave in these ways. Please see our privacy policy for more information.
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If you can't get through by phone, you will hear a message that explains how to contact us to discuss our decision to block you from our system.

If we take the decision to limit your access to our systems, we will make every effort to inform you as to the reason why we have restricted your access. We may ask you to give us a contact number so that a member of our Caller Support Team can call you to talk about your support needs.

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If you're going through a tough time, contact us free. We won't judge you or tell you what to do. We are here to listen so you don't have to face it alone.

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When I started counselling they suggested I keep a mood diary just to help myself express my feelings. In the mood diary i rate my mood out of 10. 1 being bad and 10 being good. I'd also mark down how much I had been drinking just in case

I found it often allowed me process my thoughts and feelings better. Getting things out of my head and down on to paper really helped. I found it helped me sleep a lot better because I wasn't staying up late fixating on things that were out of my control. As a result I'd really recommend starting a mood diary to anyone struggling to comprehend how stressful the COVID has been

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COVID-19 update: Our wellbeing team is still supporting students in this challenging time. We are working remotely but do get in touch if you need some help.

People say university is the best time of your life, but it's not always easy and can come with emotional challenges of its own.

Whatever you're going through, there's help at hand. Make the most of the self-help resources below and reach out to us for support.

You may also want to speak with your Student Support and Guidance Tutor (SSGT) who can discuss any personal or academic worries or struggles with you.

Contact the Student Wellbeing team

Our latest self-help guides

If you are going through a tough time you can now access free online support with Togetherall. Whether you're struggling to sleep, feeling low, stressed or unable to cope, Togetherall can help you get support, take control and feel better.

You will have access to a 24/7 online community and professional support from trained counsellors. Togetherall provides a safe space online to get things off your chest, explore your feelings, get creative and learn how to self-manage your mental health and wellbeing.

Togetherall is totally anonymous, so no one will know you've chosen to use it unless you tell them!

Most members report feeling better and more able to cope with university life as a result of using the service and nearly 90% use Togetherall outside of 9am-5pm.

ACCESS Togetherall

To join, simply go to Togetherall and sign up under 'organisation' with your university email address

Ebooks
Ebooks on mindfulness, addiction (drugs, alcohol and gambling), CBT, depression, eating disorders and stress and anxiety are available via this reading list in the online library.

School of Education
If you're in the School of Education at Falmer, you may be able to make use of our e-counselling service (480k pdf), an online type of therapy that takes place via an exchange of emails.

Policy and worksheets
You may also find these useful.

Guided self-help worksheets (91k Word docx) act as a prompt for thinking about the things you can do to help you cope with and manage emotional issues and difficulties.

Drug and alcohol services for adults in Brighton and Hove.
pavilions.org.uk

Samaritans
www.samaritans.org Tel 116 123 (free)

Students Against Depression
A site designed for students who have been affected by depression, low mood, or suicidal thoughts or who are concerned about someone else who is depressed.
studentsagainstdepression.org

Student Space
Making it easier to find the support you need during COVID-19 / coronavirus.
studentspace.org.uk

External support: list of contacts
You can download our list of external support contacts (500k pdf).

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COVID-19 update: Our wellbeing team is still supporting students in this challenging time. We are working remotely but do get in touch if you need some help. People say university is the best time of your life, but it's not always easy and can come with emotional challenges of its own.

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Reading list with lots of self-help resources

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Reading list with lots of self-help resources

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Sounds simple but going for a short daily walk improves:

·         self-perception and self-esteem

·         working memory

·         mood and sleep quality

·         reduces stress, anxiety, and fatigue

·         enhances creativity

Physically active people have up to a 30% reduced risk of becoming depressed and staying active helps those who are depressed recover!

One study even found the positive effects of a single exposure to nature – for example, a walk, run or stint in the garden – can last for seven hours after an individual has experienced it (referring to feeling happier and in good spirits): https://www.countryliving.com/uk/wellbeing/news/a180/mental-health-benefits-nature-outdoors-study/

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We have long been aware of the positive effects spending time outdoors can have on our mental health and wellbeing, and now there is an eye-opening new study which has confirmed our beliefs and made that a fact.

The pioneering project has scientifically proven, for the first time ever, that being outdoors has a positive effect on our mental health. We are talking about long country walks, being amongst nature, listening to bird song, gardening and exposing ourselves to the sky (whatever the weather).

On Tuesday 9th January'sBBC Breakfast programme on BBC One, neuroscientist Dr Andrea Michelli was on the sofa talking about the project's findings. He explained that, although we have known about the positive link between the great outdoors and mental health for a while, the actual evidence has been poor, due to unrealistic methods of gathering qualitative data.

The new project is based on an app called Urban Mind which has been used to track users' movements through their mobile devices. It also randomly prompts the individuals taking part to answer questions about where they are, what they can see and how they feel at certain times.

The findings

Overall, the study found a strong link between exposure to nature and wellbeing. But, in addition, Dr Mechelli highlighted two more granular findings that are particularly interesting.

Firstly, the positive effects of a single exposure to nature - for example, a walk, run or stint in the garden - can last for seven hours after an individual has experienced it. This refers to feeling happier and in good spirits.

That means that walking to work in the morning, or taking the dog for a stroll first thing, can really leave you feeling happier all day. Great news.

Secondly, not everyone will have the same reaction after exposure to nature. Most interestingly, those individuals at greater risk of developing mental health issues, including anxiety and depression, benefit more from getting outdoors than others.

This is a really important finding and will be useful in helping patients to overcome their mental health issues. It can help people who are prone to periods of unease adapt their lifestyle to better suit their mental needs.

Case study

Paul Brook was also on the BBC Breakfast sofa, talking about how birdwatching helped him overcome his anxiety.

"It's really good to give you a different perspective. I spend a lot of my time at a desk," he explained. "To get outside is a positive distraction and you can see birds and animals and be near water and be near trees. There's a lot to see, a lot to distract your senses and a lot to take you away from the turmoil that's going on like a washing machine in your head."

Paul said that he finds the mindful element of walking and birdwatching really helps too. He often finds himself engrossed in the moment - be that on a cliff on the East Coast or in a wild flower meadow - far removed from the daily grind.

Dr Mechelli hopes that the project can help to better inform policy and help create diverse treatment plans for patients. The results are now published in the BioScience journal.

Meanwhile, as we were, everyone!

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Doing this activity first thing in the morning will leave you feeling happier for 7 hours, according to new study

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We have long been aware of the positive effects spending time outdoors can have on our mental health and wellbeing, and now there is an eye-opening new study which has confirmed our beliefs and made that a fact. The pioneering project has scientifically proven, for the first time ever, that being outdoors has a positive effect on our mental health.