Fresh Blog

Being a student can be challenging. Balancing studies, exams, and coursework alongside home life, social activities, and personal wellbeing can often feel overwhelming. Academic expectations, tight deadlines, time pressures, and a lack of quality sleep can all contribute to increased stress, burnout and a drop in mental health.

However, maintaining an active lifestyle while studying is extremely important. Research from the National Institutes of Health shows that staying active offers a wide range of benefits for students. Regular activity can improve academic performance, support physical health, reduce stress levels, and boost confidence and self-belief. Taking part in activities with others can also strengthen communication skills, encourage teamwork, and improve social connections.

Being active does not only refer to playing sports or taking part in intense physical exercise. It can include any activity that keeps your mind and body engaged, helps you relax, and promotes the release of positive chemicals such as serotonin and dopamine, which contribute to improved mood and wellbeing.

Movement and Mental Health: What's the Connection?

Regular movement is a scientifically supported way to improve both physical and mental wellbeing. Staying active can enhance sleep quality, improve concentration, and act as a natural way to manage everyday stress and mood fluctuations. For students balancing academic pressures, social commitments, and personal responsibilities, incorporating movement into daily routines can have a significant positive impact on overall wellbeing.

Physical activity can also help students manage anxiety levels and reduce feelings of low mood. Research by Mahindry, Patil and Agrawal examined the relationship between physical activity and mental health and found that physically inactive individuals are more likely to experience higher rates of health-related conditions. The study also highlighted that regular movement is linked to improvements in self-confidence, body image, and overall mental wellbeing. In addition, exercise has been shown to support brain function, reduce symptoms of depression and anxiety, and help individuals manage unhealthy cravings and habits.

Regular exercise is also associated with stronger academic performance among university students. Studies have identified a positive relationship between physical activity and academic achievement, with active students often achieving higher grades than their less active peers. Exercise can improve focus, memory, and energy levels, all of which contribute to more effective learning and productivity.

Importantly, the benefits of physical activity are linked more closely to consistency than intensity. Maintaining regular movement and healthy habits over time is far more beneficial than occasional intense exercise. A balanced and sustainable approach to staying active can help students avoid burnout and injury, while supporting long-term physical health, mental well-being, and academic success.

Redefining “Being Active”

There are many common misconceptions about what it means to “be active.” This section aims to challenge some of these myths and encourage a more realistic and balanced understanding of physical activity, particularly for students with busy and demanding lifestyles.

“You Need Long, Intense Workouts to See Benefits”

This is one of the most common myths surrounding exercise. In reality, short periods of movement can still provide significant health benefits. A quick walk between lectures, taking the stairs instead of the lift, stretching during study breaks, or completing a short workout all contribute positively to your wellbeing. Physical activity does not need to be time-consuming or intense to be effective, as even small amounts of movement throughout the day can have cumulative benefits.

“Active People Don’t Need Rest”

Rest and recovery are just as important as movement. While staying active is beneficial, it is also possible to overwork yourself physically and mentally. Taking rest days can help prevent burnout, reduce the risk of injury, and allow both the body and mind time to recover. Maintaining a healthy balance between activity and rest is essential for long-term wellbeing.

“Only Cardio Counts as Exercise”

Being active is not limited to running or other forms of cardio exercise. Strength training, stretching, yoga, and other mindful forms of movement are equally valuable for supporting both physical and mental health. In addition, activities that stimulate the mind, such as puzzles, crosswords, or word games, can also contribute positively to overall wellbeing by keeping the brain engaged and active.

“You Need a Gym Membership or Expensive Equipment”

Staying active does not have to be expensive. There are many accessible and low-cost ways to move more, including walking, hiking, stretching, home workouts, or bodyweight exercises. You do not need to be highly skilled or experienced in a sport or activity to participate. Trying new activities, even those outside of your comfort zone, can be a positive way to build confidence, improve wellbeing, and discover new interests.

Ultimately, being active simply means moving your body regularly, reducing long periods of inactivity, and supporting your health over time. It is about improving wellbeing, maintaining functionality, and building sustainable habits rather than achieving unrealistic appearance goals or competing athletically.

It is also important to recognise and value the movement you already do in everyday life, whether that is walking to lectures, carrying shopping bags, cycling to university, or standing during part-time work. Levels of activity will naturally vary throughout the week or month depending on academic pressures, energy levels, and personal circumstances. Some days you may feel highly motivated and energetic, while other days you may need more rest. Listening to your body and finding a consistent, balanced approach to movement is key to maintaining both physical and mental wellbeing.

Easy, Realistic Ways Students Can Stay Active

It is understandable that many people associate staying active with playing sports, going to the gym, or completing intense training sessions. However, staying active does not always need to involve high-intensity exercise. This section of the article explores more manageable and accessible ways to incorporate movement into everyday life, particularly for students balancing busy schedules and multiple responsibilities.

With academic pressures, social commitments, and personal responsibilities already taking up a significant amount of time and energy, it is important to find realistic ways to stay active that fit naturally into daily routines. Small, consistent habits can often be more sustainable and effective than demanding workout schedules. By incorporating simple forms of movement into your day, staying active can become an achievable part of your lifestyle rather than an additional source of pressure.

Movement in Everyday Life

Although it may not always feel significant, everyday movement still contributes towards maintaining an active lifestyle. Activities such as standing, walking, commuting, grocery shopping, walking between classes, taking the stairs, and completing household chores all count as forms of physical activity.

These simple daily habits are easy ways to incorporate more movement into your routine without requiring additional time, money, or energy. Recognising the value of everyday movement can help students build a more balanced and realistic approach to staying active, especially during busy or stressful periods.

Low-Pressure Activities

Not all physical activity or movement needs to be high intensity to be beneficial. Regular movement can include simple and enjoyable activities such as walking, gentle yoga, stretching, gardening, or even putting music on and dancing at home. Research consistently shows that moderate and light forms of activity can still provide significant physical and mental health benefits, including improved mood, reduced stress, better cardiovascular health, and increased overall wellbeing.

Importantly, the most effective form of movement is often the one that an individual genuinely enjoys. Studies on exercise adherence and motivation have found that enjoyment is strongly linked to long-term consistency and the likelihood of maintaining an active lifestyle over time. Activities that feel enjoyable and sustainable are far more likely to become part of a regular routine than forms of exercise that feel overly demanding or restrictive. This highlights the importance of encouraging movement in ways that are realistic, accessible, and personally meaningful for each individual.

Social Movement

Maintaining physical activity as a student is important not only for physical health, but also for mental wellbeing, academic performance, and social connection. University life can often involve long periods of sitting, studying, and screen time, making it especially important to incorporate regular movement into daily routines. Research has shown that physical activity can help to reduce stress, improve concentration, support better sleep quality, and enhance overall mood. (who.int)

Equally important is maintaining a healthy social life and sense of connection with others. Combining physical activity with social interaction can make movement feel more enjoyable, sustainable, and less like a chore. Simple activities such as going for walks with friends, attending group fitness sessions, joining sports clubs, or organising informal activities can provide opportunities to stay active while also strengthening social relationships. Research suggests that social support and exercising with others can increase motivation, enjoyment, and long-term participation in physical activity. 

Creating opportunities for both movement and social interaction can therefore play an important role in supporting students’ overall wellbeing, helping to promote a healthier balance between academic responsibilities, physical health, and social life.

Studying and Movement

It is important for students to take regular breaks while studying, particularly during periods of high academic pressure or revision. It can often be easy to become overwhelmed or consumed by the volume of work that needs to be completed, leading to long periods of sitting and sustained mental concentration. However, research suggests that taking regular breaks can improve focus, productivity, memory retention, and overall academic performance, while also helping to reduce feelings of stress and mental fatigue. (apa.org)

Incorporating movement into study breaks can be especially beneficial for both physical and mental wellbeing. Simple activities such as stretching, going for a short walk, practising gentle exercise, or spending time outdoors can help to reduce muscle tension, improve circulation, and refresh concentration levels. These short breaks can help reduce feelings of stress and mental fatigue, while also improving focus and productivity when returning to study tasks.

Developing healthy study habits that include regular movement and rest is therefore, an important part of maintaining overall wellbeing as a student. Taking breaks should not be viewed as unproductive; rather, they are a valuable strategy for supporting both academic success and long-term physical and mental health.

When Activity Feels Hard

Staying physically active as a student is not always easy, and it is important to recognise that there can be many barriers that affect a person’s ability or motivation to engage in movement and exercise. These barriers may be physical, mental, emotional, financial, or situational. Academic pressures, part-time work, caring responsibilities, financial stress, poor sleep, and busy schedules can all make it more challenging to prioritise physical activity. In addition, experiences such as stress, anxiety, low mood, burnout, chronic pain, illness, or disability may significantly impact both energy levels and motivation. Research has shown that mental health difficulties, particularly stress and depression, are strongly associated with reduced levels of physical activity and increased fatigue. (bmcpublichealth.biomedcentral.com)

It is also important to acknowledge that physical activity does not look the same for everyone. Some students may feel pressure to engage in intense exercise or maintain unrealistic routines, particularly through comparisons on social media or within peer groups. However, movement should be approached in a way that is realistic, accessible, and supportive of individual needs and circumstances. For some people, being active may involve attending the gym or participating in sports, while for others it may simply mean stretching, walking short distances, using mobility-friendly movement, or engaging in gentle activities that feel manageable. Research into behaviour change and exercise psychology suggests that self-compassion and flexible approaches to physical activity are associated with greater long-term wellbeing and healthier relationships with exercise. (self compassion.org)

Importantly, struggling with physical activity is common and should not be viewed as a personal failure. Motivation naturally fluctuates, particularly during periods of stress, emotional difficulty, illness, or exhaustion. Taking breaks, adjusting expectations, or reducing activity levels temporarily can sometimes be necessary and appropriate. Rather than focusing on perfection or rigid exercise goals, students should be encouraged to view movement as a form of self-care that can be adapted to suit their current capacity and wellbeing. Small and consistent forms of movement can still provide meaningful physical and psychological benefits, and recognising personal limitations with understanding rather than criticism can help support a healthier and more sustainable approach to staying active.

Noticing When You Need Extra Support

There may be times when mental health difficulties begin to affect daily functioning, motivation, energy levels, or the ability to engage in regular activities, including movement and exercise. Signs such as persistent low mood, anxiety, overwhelming stress, difficulty concentrating, changes in sleep or appetite, social withdrawal, or ongoing exhaustion can all indicate that additional support may be helpful. Research shows that mental health challenges are common among university students and can significantly impact both wellbeing and daily routines. (who.int)

It is important to recognise that physical activity routines may need to change depending on individual circumstances. During periods of poor mental health, stress, burnout, illness, or emotional difficulty, maintaining previous levels of activity may not feel realistic or manageable. Adjusting expectations and focusing on small, achievable forms of movement can help reduce pressure while still supporting overall wellbeing. Even light activities such as short walks, stretching, or gentle movement can provide benefits for both physical and mental health.

Seeking support should never be viewed as a sign of failure or weakness. Support services, friends, family members, tutors, or healthcare professionals can help students identify practical ways to manage challenges and reduce barriers to wellbeing. The purpose of support is not to judge behaviour or enforce unrealistic expectations, but to provide understanding, guidance, and strategies that help individuals care for both their mental and physical health in a way that feels manageable and sustainable.

Signposting and Support

Accessing support can play an important role in helping students manage these challenges, reduce barriers to wellbeing, and feel more supported in maintaining healthy routines. Research suggests that early access to mental health and wellbeing support can improve coping strategies, reduce distress, and support better academic and personal outcomes for students. (universitiesuk.ac.uk)

University Wellbeing and Counselling Services

Many universities provide dedicated wellbeing and counselling services that offer emotional support, mental health advice, and practical strategies for managing stress and maintaining wellbeing. These services may include one-to-one counselling, wellbeing workshops, peer support, or guidance around balancing academic responsibilities with self-care and physical activity. Seeking support early can help students feel more equipped to manage challenges before they become overwhelming.

Student Support Teams

Student support teams can often provide additional help with academic pressures, financial concerns, accommodation difficulties, disability support, or personal circumstances that may affect wellbeing and the ability to stay active. Support staff are there to help students navigate challenges and identify practical adjustments or resources that may improve daily functioning and overall wellbeing. GP and Primary Care Support General Practitioners (GPs) and other primary care professionals can provide support for both physical and mental health concerns, including stress, anxiety, depression, fatigue, chronic pain, or difficulties affecting motivation and daily life. Healthcare professionals can also discuss treatment options, lifestyle support, and referrals to specialist services where appropriate. Research highlights the importance of accessing professional support when mental health difficulties begin to impact daily functioning. (nhs.uk)

Helplines and Immediate Support

For students who may feel uncomfortable accessing face-to-face support initially, helplines and student assistance programmes (SAPs) can offer confidential advice and emotional support. These services may provide telephone support, online resources, counselling, or guidance at times when students need immediate reassurance or someone to talk to.

Confidentiality and Accessibility

It is important for students to know that support services are designed to be accessible, supportive, and confidential. Reaching out for help is not a sign of weakness or failure, and students should not feel judged for experiencing difficulties with their mental health, motivation, or wellbeing. Many support services aim to create safe and inclusive environments where students can discuss concerns openly and access support that is appropriate to their individual needs.

Support from Friends and Family

Friends, family members, housemates, and trusted peers can also play an important role in supporting wellbeing. Social support has been shown to positively influence mental health, stress management, and engagement in healthy behaviours such as physical activity. (mentalhealth.org.uk) Simple acts such as checking in with others, going for walks together, or encouraging balanced routines can help students feel more connected and supported during difficult periods.

Closing Reflection

Staying active as a student is not about achieving perfection, following intense workout routines, or constantly being productive. Instead, it is about finding realistic, enjoyable, and sustainable ways to support both physical and mental wellbeing throughout the challenges of student life. Regular movement, whether through walking, stretching, social activities, sports, or short study breaks, can improve mood, reduce stress, increase concentration, and support overall health and academic performance.

It is equally important to recognise that movement will look different for everyone and may change depending on personal circumstances, energy levels, mental health, and daily responsibilities. Rest, flexibility, and self-compassion are essential parts of maintaining a healthy relationship with physical activity. Small and consistent habits can often be more beneficial than unrealistic expectations or “all or nothing” approaches.

Most importantly, students should remember that support is available if things begin to feel overwhelming. Looking after your wellbeing is not a sign of weakness, but an important part of maintaining balance, resilience, and long-term health during university life and beyond.

The post Staying Active as a Student: Ways to Stay Active and Why it is Important appeared first on .

The most common mental health problems for students are:

• Anxiety
• Depression
• Burnout and stress
• Loneliness
• Sleep issues

People don’t always come to university with mental health problems; there can be different factors as to why people begin experiencing issues such as anxiety and depression. So, let’s explore why these mental health related issues are on the rise.

Alcohol and Drug Use 

It is common for university students to engage in more out-of-routine behaviours such as substance use. Using substances, such as alcohol or drugs, is seen as a social interaction. A study conducted by Mark Tarrant in 2019 showed that excessive alcohol use was ‘normalised’ within the university culture and how people often socialised within evenings. Substances can in fact impair a person’s physical and mental health without the person realising.

Alcohol and drugs have different effects on a person, yet ultimately, they all impair the brain’s neurotransmitters. This impairment slows down brain activity, impacts coordination and disrupts a person’s judgement and decision making in the moment. Afterwards, there are also effects – it can lead to low mood and anxiety, for someone to feel unmotivated (which can lead to not attending classes or placements), and memory issues, alongside other side effects.

Some people use alcohol and drugs as a way of coping with their mental health issues or giving them confidence in social situations, however the negative effects certainly outweigh the in-the-moment positives of substance use.

Poor Nutrition

It can be common for students to struggle to take care of themselves nutritionally. This can link in with the use of alcohol and drugs, as seeking fast food for comfort after using these substances is common. Making unhealthy nutritional decisions can also be linked to other reasons such as limited understanding of what is healthy or unhealthy, not knowing how to cook or, when someone is experiencing stress and low mood, seeking the easier option of an unhealthy diet. Yet a poor diet that contains a lot of processed foods and sugars is linked to the increased risk of anxiety and depression due to nutritional deficiencies of vital vitamins our bodies need to function well.

Patterns of eating can also contribute to poor nutrition and poor health decisions. More often with busy schedules of study and social events, students can often skip important meals or opt to eat later which can have an effect on a person’s weight and health.

Poor Physical Health

Stress, anxiety and low mood can certainly impact someone’s motivation to take care of themselves physically. University students may have a more sedentary lifestyle, spending long periods of time sat in classrooms and ultimately not moving or being active. Being less active can impact a person’s mental health due to the reduction of the feel-good hormones such as endorphins which are released when we exercise. This leads to a less healthy lifestyle and may also encourage a person to become less motivated to make changes.

Stress and mental health conditions can also create issues around sleep. Sleep reduction is one of the most commonly reported side effects of stress, anxiety or depression. This could be because a person cannot sleep due to worry, they have created unhealthy routines (such as sleeping during the day), or simply because they have a poor sleep hygiene routine. If someone experiences high stress or lack of sleep for a long period of time this can cause a lower immune system which makes the person more susceptible to illnesses.

Sexual Health

It can be common for students to be unaware of the sexual health support that they have access to. Whether this is for contraception, STI support or birth control, students have a wide network of support around them they can access and receive support for. Having the worry of poor sexual health or concerns of getting pregnant can understandably cause a lot of worry and stress to students which is why it is important to speak to your local sexual health clinic or your GP for support.

Academic Pressure

When people come to university, they may be shocked by the amount of academic work involved. Attending lectures or placements, completing written assignments, alongside normal stressors such as family, friends and work. It is important that students attend lectures, so they have the material needed to complete the assigned work, and it is also important that students plan their study time. Knowing what you need to prioritise and when to complete each assignment will certainly allow structure which can help reduce the anxiety around assignment deadlines.

Financial Insecurity and Cost of Living Pressures 

In 2026, we are all experiencing a cost-of-living crisis, which complicates our finances. When students arrive to university, each person has their individual financial plan, whether this is family financial support, student finance or working to support themselves. Learning to live on a budget can be difficult, especially when there is an expectation to buy academic materials, travel to and from university or even support a family (as some students will have children or caring responsibilities). It is important that you plan your finances, know where you stand, and if you become concerned, speak to the university finance team for additional guidance and support.

Social Transitions and Loneliness

The transition to university is a challenging time. Students may have left home for the first time, moved from their normal social circle or even moved country to attend university. While this can create a lot of anxiety and uncertainty on arrival, please remember you are not the only person experiencing this. Creating new friendships as adults can be more challenging, yet it is important that you are open to new social interactions, whether this is through speaking to people on your course, attending social events at the university or even joining societies the university offer to help you meet likeminded individuals.

How do these Factors Affect Someone’s Mental Health?

Increase in stress, anxiety and depression can show in different behaviours including:

• Reduced concentration and productivity: students can struggle to focus on their studies and feel less inclined to complete work.
• More missed classes: students can lose the motivation to attend classes or worry about being behind with assignments so avoid attending classes.
• Difficulty meeting deadlines: students can unintentionally struggle to complete work in sufficient time which creates more stress.
• Dropout risks: students can feel they are not confident or incompetent enough to complete the work or course and turn to leaving university.
• Strain on relationships and personal development: students can feel less inclined to socialise, speak to family or work on their own development.

How can students help their mental health?

Build resilience

Understand that university is hard work, and it takes time and effort to ensure that deadlines are met. Understand that if mistakes are made, this can be seen as a learning opportunity to make different choices moving forward. Improving mental fitness can help build resilience by developing positive coping mechanisms such as mindfulness, breathwork and taking personal accountability.

Time management

Understanding that managing your time is key is crucial. Schedule when assignments and work are due and the timeframe you have to complete the work. Use a written diary or the calendar in your phone, and you can even set reminders on your phone of what stage of studying or writing assignments should be focused on next. Managing your time and keeping to a study schedule will help reduce the stress of deadlines and encourage you to hand work in on time.

Routine

Routine can be very important, especially if you are struggling mentally. It is common for people to stop doing their normal routines and lose the motivation to continue doing everyday activities such as personal hygiene, exercise or even making nutritional meals for themselves. Action creates motivation; it is really important that despite how unmotivated you feel, you still make and complete daily goals as this will create a positive loop within the brain and encourage you to keep moving forward. You can make the goals smaller so they feel more manageable, for example if you used to attend the gym yet feel this is difficult, you could go for a walk to ensure you are still reaching the targets set.

Sleep Hygiene

Sleep is very important when you are managing university. Students are taking in a lot of new information, experiences and social situations, therefore ensuring that you have enough rest will allow you to meet these expectations. When we talk about sleep hygiene, this actually starts well before jumping into bed to sleep. We would encourage you to ‘wind down’ well before going to bed, so including a routine at nighttime can be important. Below can be an example of what a healthy sleep routine can look like:

9pm: Shower/bathe to physically relax the body.

9:20pm: Fresh pyjamas and self-care activities.

9:30pm: Listen to a positive podcast or something relaxing (avoiding technology or blue light from this time).

10pm: Journal any thoughts coming up to help ‘empty’ your mind before bed, read a book (which can naturally make you feel tired), or listen to a sleep meditation.

10:30pm: Sleep.

Social Support

As humans we are naturally social, and we thrive from positive interactions. It can be difficult being in a new environment such as university and making new friends, yet it is important to try. Building positive support networks makes you feel more confident, positive and supported.

Financial Budgeting

Being clear of what your budget is before starting university is vital. This can be achieved in different forms through budget planning, money apps or even asking family for support around this. Work out what you need for your bills either weekly or monthly, what you need for resources for university such as travel or supplies, and then what you have to spend on yourself either for treats or social events. Sticking to a budget will help you to feel more in control and less stressed about finances, which can help your mental health massively.

Seek Support Early

Often, people avoid talking about their mental health, whether this is with friends, family or professionals. It is important to remember that seeking support early about your mental health, or specific concerns such as social isolation or financial worries, can help to solve the problem quickly, help you to feel less alone when managing the problem and help you feel in control that you are seeking to resolve the issue rather than avoid dealing with it.

There are different areas and organisations from which you can access support, such as:

• The Wellbeing Team at the University
• Your GP
• Student Assistance Programme
• Friends and family
• StepChange Debt Charity for financial support

What can Universities do to Help Students?

Improved access to counselling and mental health services is crucial – a lot of universities now offer a wellbeing team within their institutes for students to access support within the university alongside offering a service to speak to a counsellor.

Universities can also offer safe spaces where students can use these when they feel they need a space to either help themselves with some quiet space, or to access support from staff who understand the broad range of mental health needs of students.

It is important that universities train staff to understand the signs of mental and emotional distress, and what to do when this happens to ensure that students are being supported in the moment to provide early intervention which can prevent students from reaching ‘crisis’.

It is also important for universities to promote what a healthy lifestyle should include – they can do this by offering access to affordable facilities such as a gym and sports clubs. They can ensure that healthy food is accessible and affordable for students, whilst sharing why nutritional food is important within the cafeteria areas. Then also ensuring that mental health is spoken about and support is available to students when this is needed.

Universities can normalise talking about mental health. This can be done by actively creating a space where discussing mental health struggles is not seen as a weakness yet something that everyone can experience. Tutors and other staff should discuss the importance of wellbeing and mental health and model behaviours to students that promote healthy steps to caring for their own mental health.

Universities could create peer support groups, which will allow likeminded students to be able to support one another in the moment if needed. This will also encourage social interaction between students.

How can a Student Assistance Programme support a student's health?

Wellbeing programmes, such as ours, are designed to offer safe environments for students to access, where they can express any concerns, worries or mental health struggles they may be experiencing. Wellbeing programmes also promote mental health awareness, helping students to understand the importance that they also take responsibility for their own wellbeing, help build resilience and confidence. Our student assistance programme here at HA | Wisdom Wellbeing provides individuals with 24/7, 365-day access to in-the-moment support, and when deemed clinically appropriate, structured counselling support to help individuals struggling with a mental health concern. Students can also benefit from financial information and coaching – as we recognise this can be a huge hurdle during student life, as well as provide mental health and physical wellbeing solutions through our app Wisdom.

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It might sound like a small thing, but tailgating is one of the most common security risks in shared accommodation. Understanding what it is and how to handle it can make a real difference to everyone's safety in your building.

What is tailgating?

Tailgating student accommodation (sometimes called piggybacking) is when someone follows an authorised resident through a secure door without using their own access credentials. Put simply, it's when a person who shouldn't have access to your building slips in behind someone who does.

It often happens quickly and can look completely innocent, which is exactly why it's worth knowing about.

 Why does it matter in student accommodation?

Student accommodation buildings typically use key fobs, access cards, or pin codes to control who can enter. These systems are there to protect you and your fellow residents. When someone tailgates their way in, that security layer is bypassed entirely.

Once inside, an unauthorised person could:

• Access communal areas, laundry rooms, or bike storage
• Attempt to enter individual rooms or flats
• Cause damage to the building or residents' property
• Make residents feel unsafe in their home

It's worth remembering that not every tailgating incident is intentional. But even accidental tailgating carries the same risks, so it's important to be aware of it regardless.

How to spot tailgating

Tailgating in student accommodation can be hard to identify in the moment, especially when you're rushing to get somewhere. Here are a few situations to be aware of:

• Someone you don't recognise walks closely behind you through a secure door
• A person waits near the entrance and enters when another resident opens the door
• Someone holds the door open for a group without checking if everyone has access
• A person says they've forgotten their fob and asks to be let in

What should you do if it happens?

If you notice someone tailgating, or suspect that an unauthorised person has entered your building, here's what to do:

• Don't feel obligated to hold the door. It's not rude to let a door close behind you. Your access credentials are there for a reason, and everyone in the building is responsible for their own entry.
• Politely ask if they need help. If you're comfortable doing so, you can ask if they're a resident and whether they have their fob. Most genuine residents will understand.
• Report it to the Fresh team. If something feels off, let a member of our on-site team know straight away. That's what we're here for.
• In an emergency, call 999. If you feel threatened or in immediate danger, always contact the police first.

Your role in keeping Fresh safe

Building security works best when everyone plays their part. That means being mindful every time you enter or exit through a secure door, whether it's the main entrance, a car park barrier, or a floor-level fire door.

A few habits that can make a big difference when it comes to preventing someone from tailgating student accommodation:

• Always let the door fully close and lock behind you
• Never let someone in just because they look friendly or are in a hurry
• Keep your fob or access card safe, and report it lost immediately if you can't find it
• Get to know your neighbours, so you can spot an unfamiliar face more easily

 How Fresh supports your security

Your safety is our priority. Fresh properties are designed with security in mind, from controlled access points to on-site teams who are available to support residents. You can find out more about how we approach safety at Fresh on our student wellbeing page.

If you ever have questions about how security works in your building, don't hesitate to speak to a member of the Fresh team. We'd always rather you ask than feel unsure.

Useful resources

For broader guidance on personal safety and crime prevention, the Suzy Lamplugh Trust offers practical advice for people living away from home. The National Union of Students (NUS) also has resources on student wellbeing and staying safe at university.

 A safe home is a happy home

Living in student accommodation is about making the most of your university years, and feeling secure in your space is a big part of that. By understanding the risks of tailgating and knowing how to respond, you're helping to keep Fresh a safe and welcoming home for everyone.

Ready to find your Fresh property? Explore our student accommodation and take the next step towards your new home.

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University is one of the most exciting transitions a young person can go through, but it's also one of the most psychologically significant. New place, new people, new routines, all at once. The good news is that with the right support from home, most students find their feet quickly and confidently. Here's how you can help your child by understanding mental health at university.

Give Them Permission to Feel All of It

So much of the university narrative is about freedom, fun, and fresh starts. And yes, it really can be all of those things. But it can also be lonely, overwhelming, and disorienting, especially in the early weeks as things are just beginning.

One of the most helpful things you can do is simply make space for the full picture. Homesickness isn't failure – it’s part of understanding mental health at university. Feeling wobbly in week two doesn't mean they've made a mistake. Normalising the wobble can take a large amount of pressure off, especially if they’ve moved to a new location completely.

Stay Close Without Taking Over

Staying connected is important, but the sweet spot is warmth without hovering. A quick check-in text, a voice note about something funny that happened at home, or a Sunday evening call can become a reliable anchor point in their week.

The key is to follow their lead. Some weeks they'll want to talk properly; other times a few messages will be enough. Trust that silence doesn't always mean something is wrong, sometimes it just means they're busy taking in the whole university experience, which is exactly what you hoped for.

A few things that often are appreciated when it comes to understanding their mental health at university (more than you know):

• Sending a care package: their favourite snacks, a cosy item from home, something that makes them smile. Physical post still feels special.
• Sharing your ordinary life: not just big news, but the small everyday stuff. It keeps them feeling connected without feeling like they're missing out.
• Asking open questions like "What's been on your mind lately?" rather than a rapid-fire welfare check in an attempt at understanding mental health at university.

Know What Normal Adjustment Looks Like, and When to Look Closer

When it comes to understanding mental health at university, it’s important to remember that a settling-in period is completely normal. Most students feel genuinely more at home after the first few weeks, and even months, once routines form and friendships start to take shape.

But, it's worth being aware of signs that something more might be going on:

• Low mood that doesn't shift as the term progresses
• Withdrawing from flatmates or avoiding social opportunities
• Frequently wanting to come home or talking about leaving
• Noticeable changes in sleep, appetite, or energy
• Saying things like "I can't cope" or "I don't see the point"

If you notice these, try not to immediately jump into fix-it mode. Start with listening and showing an understanding of mental health at university. "That sounds really hard, tell me more" goes a long way before any advice.

Make Sure They Know Where to Turn

Before they go, or in those first few weeks – make sure they're aware of the support available to them:

• Their university's student wellbeing or counselling service: most offer free sessions and are well set up for the pressures of student life
• Their GP: it's worth registering with a local surgery as soon as possible
• Their accommodation team: a great first point of contact for anything pastoral
• NHS mental health support: available through their GP or via self-referral in many areas

If your child is living with Fresh, our Be Wellbeing and Student Assistance Programme means they can access the care and support they need from day one, and in the comfort of their own home. Encourage them to access support early, not just in a crisis. Getting a bit of help when things feel manageable is so much easier than waiting until they don't. 

Don't Forget About You

This part often gets skipped, but it matters. 

If your child leaving home has left you feeling lost, anxious, or low, that's worth taking seriously in its own right. Lean on your own support network, find new ways to spend your time, and if things feel really heavy, speak to someone yourself.

When you're in a good place, you show up better for them. And that's what this whole thing is really about.

Your child moving into their student home isn't an ending – it's the start of a whole new chapter in your relationship. One that can be surprisingly rich, as you watch them grow into themselves and discover who they are outside of home.

The post Supporting Your Child’s Mental Wellbeing When They Move Away appeared first on .

Below are simple, budget-friendly ideas to help you make sustainable choices that benefit both you and the planet, without adding pressure to an already busy student life.

Why sustainable habits support your wellbeing

Sustainability may sound like it’s all about the planet, but it often begins with how you feel in your space and your routine. When you switch from single use to reusables, buy second-hand, or plan a few low waste meals, you often spend less, tidy less and stress less. Putting a reusable bottle by the door, keeping a tote bag near your keys, or prepping lunch the night before are tiny actions that reduce morning decisions and help your day run more smoothly. These small wins give a sense of progress and control; they turn intention into action and create a steadier rhythm for life on campus. The more you repeat these changes, the more you’ll notice the hidden benefits such as less clutter, more clarity, and a lighter feeling that comes from acting in line with your values.

Easy sustainable swaps for student life

Here are six practical, student friendly swaps to get you started, each broken down into helpful explanations to make them easy to understand and apply.

1. Choose reusable versions of everyday items

Reusable items are one of the simplest ways to live more sustainably as a student, and they can make your daily routine more convenient too. Swapping plastic water bottles for a reusable one or using a sturdy hot drink cup instead of a single use coffee cup reduces waste without requiring any extra effort once the habit forms. The same goes for carrying a small travel cutlery set for meals on the go or using washable cloths instead of disposable wipes in your room. These small changes can noticeably reduce the amount of waste you produce, while also saving money over the academic year.

2. Repair, re-wear or buy second-hand

Student life is full of social events, themed nights and last-minute plans, and it’s easy to feel pressure to buy new outfits. Choosing second-hand or vintage pieces can be an affordable and environmentally friendly alternative and university campuses often have thriving charity shops, swap rails, and student “freebie” groups where clothes circulate for free or very little cost. Learning a few basic repair skills, like sewing on a button or fixing a loose hem can also extend the life of your favourite items. This swap reduces fast fashion waste and helps you build a wardrobe that feels more personal and sustainable.

3. Try simple food sustainability swaps

Food waste is a major issue for students, but small kitchen habits can make a significant difference. Cooking in batches on quieter days means you’ll always have something quick and affordable to eat when deadlines pile up. Choosing loose fruit and vegetables over prepackaged options cuts down on plastic and storing leftovers properly helps them last longer. Swapping cling film for reusable wraps or containers is a quick, low effort change too. If you live near a refill shop, topping up items like pasta, oats or spices can be surprisingly cost-effective, and it reduces packaging waste across the semester!

4. Make sustainable travel choices

How you get around campus can have a big impact on both the planet and your wellbeing. Walking to lectures is not only ecofriendly but also helps clear your mind between classes. If your journey is longer, cycling is an affordable and sustainable alternative. Public transport can reduce your carbon footprint too, and carsharing with friends is a great option for larger journeys or trips home. Choosing active or shared travel often boosts your physical health and mood as well, making it one of the most rewarding swaps on this list.

5. Swap single use products for reusable versions

Single use products add up quickly in student living, but many have reusable alternatives that are cheaper and more durable in the long run. Switching cotton pads for reusable makeup rounds, replacing plastic soap bottles with long-lasting bar soap or choosing refillable bottles for cleaning products can all help reduce your waste. Similarly, using refillable notebooks or digital alternatives helps lower consumption whilst keeping your workspace tidy. These swaps require only one upfront change but support sustainable living consistently throughout the year.

6. Choose digital when possible

Going digital is one of the easiest ways to reduce paper waste while keeping your life organised. Using e-tickets, storing lecture notes online or switching to digital to-do lists helps declutter your space and streamline your studies. Shared cloud drives can make group work easier and reduce the need for printed copies plus, digital organisation often helps you feel more in control of your workload. This swap is especially useful for students who want sustainability to fit seamlessly into their academic routines.

How to build sustainable habits that last

Lasting change is less about motivation and more about making things easy. If your reusable bottle is washed and waiting by the door, you’re more likely to take it. If the tote bag lives with your laptop, you’ll remember it. If your lunch is prepped the night before, you won’t rely on single use packaging in a rush. Habits form when the next helpful step is obvious, and when you’re kind to yourself on the days you forget. Celebrate little wins, involve a friend or flatmate if that helps and keep your swaps flexible. You can be sustainable and human; if you slip, you simply start again.

How your Student Assistance Programme (SAP) and the Wisdom App can support sustainable habits

Making lifestyle changes can feel motivating but it can also feel challenging at times, especially when you’re balancing academic pressure, personal commitments and day-to-day stress. Your Student Assistance Programme (SAP) can support you with confidential, in-the-moment help if you’re feeling overwhelmed, struggling with routine or finding it hard to stay motivated with positive habits. Through the Wisdom App, you can access 24/7 emotional support, speak to a qualified counsellor via phone, video or live chat, and explore self-help tools designed to build confidence, strengthen routines and support your overall wellbeing. Whether you’re trying to create healthier habits, manage stress around university life or simply need someone to talk to, SAP is always available to guide you.

Conclusion

Sustainable swaps don’t need to be big, expensive or complicated. Small changes such as switching to reusable items, reducing waste, buying second-hand or choosing ecofriendly habits can make a positive difference to your wellbeing, your budget and the environment. Start small, choose what feels achievable, and let your sustainable habits grow naturally over time. And if you ever feel overwhelmed or unsure where to start, your Student Assistance Programme is here to support you whenever you need it.

FAQs

Do sustainable swaps have to be expensive?

Not at all. Many swaps (like reusable bottles, cloths or second-hand items) save money over time.

I want to be sustainable but feel overwhelmed. What should I do?

Start with one small swap a week. Choose changes that feel doable rather than trying to do everything at once.

Can sustainable living improve my wellbeing?

Yes, sustainable habits can provide structure, purpose and a calmer living space, which all support mental health.

What if my flatmates aren’t sustainable?

You don’t need everyone on board. Make the swaps that work for you. If you feel pressured or stressed, SAP can help you talk it through.

How can SAP support me?

SAP offers 24/7 confidential emotional support, counselling and wellbeing tools to help you manage stress and stay motivated with positive lifestyle changes.

The post Sustainable swaps for students appeared first on .

 Plan Ahead

Safety starts before you leave. Know your route and stick to well-lit main roads rather than shortcuts through parks or alleyways. Walk your regular routes during daylight first, so you're familiar with the terrain. Save multiple route options in your phone so you have alternatives if needed.

Check the weather before heading out, especially in winter. Look for ice warnings, snow forecasts and temperature drops. If conditions look hazardous, consider taking a bus or taxi instead. Always charge your phone fully and keep a portable charger handy – cold weather drains batteries faster.

Tell someone where you're going and when you expect to arrive. A quick text saying "walking home from library, back in 20" is enough. Consider using location-sharing features on your phone, particularly for longer journeys or late nights.

Dress Smart

Visibility matters. Dark clothing blends into winter nights, making you less visible to drivers and others. Wear reflective or light-colored outer layers, add reflective accessories like armbands or backpack clips, and use your phone torch on poorly lit paths.

Footwear is critical in winter. Choose shoes or boots with good grip and tread – smooth soles are dangerous on ice. Wear waterproof footwear to keep feet dry and warm. If you're going out in heels or dress shoes, carry trainers or boots for the walk home. Layer up with a waterproof, windproof coat, thermal base layer and don't forget gloves, hat and scarf – you lose significant heat through your head and hands.

Stay Alert

Awareness is your best safety tool. Keep your head up and look ahead, not down at your phone. If you need to check your phone, stop and step to the side. Avoid wearing headphones or keep the volume low enough to hear traffic and people around you. Trust your instincts – if something feels wrong, act on it immediately.

Walk confidently with purpose. Head up, steady pace and clear direction signal that you know where you're going and are aware of your surroundings. Keep valuables out of sight – phone in pocket, bag worn across your body, wallet and keys secure. Stick to busy, well-lit routes even if they take longer. Avoid unlit parks, narrow alleyways, underpasses and construction sites after dark.

Navigate Ice and Snow Safely

Winter conditions demand extra caution. Black ice – a thin, nearly invisible layer of ice – is particularly dangerous. Walk slowly and take shorter steps. Keep your weight centred over your feet and walk flat-footed rather than taking long strides. Keep hands out of pockets for balance. Be extra cautious on slopes, bridges and shaded areas where ice forms first. Test surfaces before putting your full weight down and use handrails where available. If you slip, try to fall on your side or bottom rather than catching yourself with your hands.

If Something Feels Wrong

Trust your gut feeling. If a situation, place or person makes you uncomfortable, act immediately. Cross the street, turn around or take a different path. Head to a busy, well-lit area, such as shops, pubs, or petrol stations. Call someone and stay on the phone – even talking to a friend can deter unwanted attention. Walk into a shop or café and ask the staff for help or to call you a taxi. If someone is following you, don't go home – go somewhere public and call for help.

Save emergency numbers now: 999 for emergencies, 101 for non-emergency police, and your university security number. Most universities offer 24/7 security escorts or safe walk services. Download your university's safety app if available, and consider walk-with-me apps that let friends virtually accompany you home.

Know Your Alternatives

Sometimes the safest option is not to walk. Use buses, taxis or rideshares when the weather is severe, you're walking alone very late, routes include isolated areas, or you've been drinking. Walk with friends whenever possible – there's safety in numbers. Many universities run walk-home-together schemes or social media groups for finding walking companions.

After a night out, plan your route home before you go. Keep money for a taxi, never walk alone if you've been drinking, and be extra cautious on ice – falls are more likely and more dangerous when alcohol affects your balance.

Build Safety Habits

Walking home in the dark doesn't have to be frightening. Create a pre-walk routine: check phone battery, tell someone where you're going, check the weather and route, dress appropriately, and have keys ready before reaching your door. Make safety automatic by learning your area during daylight – identify safe routes, 24-hour shops, well-lit streets, bus stops and emergency help points.

Talk openly with flatmates and friends about safety. Share routes, create check-in systems, and look out for each other. The key is preparation, not fear. With the right habits, awareness and planning, you can navigate dark streets and icy pavements confidently – whatever the weather throws at you. Stay safe, stay warm, and look out for each other.

Looking for student accommodation in a safe, well-connected area? Browse our properties to find your perfect student home with easy access to campus and the city centre.

The post Walking Home in the Dark? Here’s How to Stay Safe appeared first on .

Staying active is one of the simplest and most powerful ways to support your mental health while studying. Regular movement can help you feel calmer, more focused and more balanced.

You don’t need to follow strict workout plans or spend hours at the gym. Even small bursts of movement (a 10‑minute walk, stretching before bed, or dancing in your room) can lift your mood and help you cope with pressure more easily.
 

How can fitness benefit my mental health?

Staying physically active supports mental wellbeing in several important ways:

• Reduces stress and tension: Movement helps lower stress hormones and release endorphins which are natural chemicals that make you feel calmer and more positive.
• Builds confidence: Setting and achieving fitness goals can give you a sense of accomplishment and motivation.
• Improves mood: Regular activity can help ease feelings of anxiety, low mood or emotional tension.
• Supports focus and concentration: Exercise increases blood flow to the brain, which can help with studying, revision and memory.
• Boosts energy levels: Even light movement can combat fatigue and give you more motivation throughout the day.
• Improves sleep: Physical activity helps regulate your sleep patterns, making it easier to fall asleep and wake up refreshed, essential when you’re juggling deadlines and late nights.

Fitness isn’t just about physical health; it’s one of the most accessible tools you have to support your emotional and academic wellbeing.
 

What do we mean by ‘fitness’?

Fitness doesn’t always mean intense workouts or time-consuming routines. It can include:

• Walking between lectures
• Light stretching before bed
• Short home workouts
• Dancing in your room
• Yoga or Pilates
• Climbing stairs instead of taking the lift
• Joining a sports society or class
• Swimming, cycling or jogging
• Walking with friends

Anything that gets your body moving counts. What matters most is that it feels manageable, enjoyable and consistent.
 

How to build a positive connection with movement

Healthy fitness routines aren’t about pressure or perfection. It’s about finding movement that fits into your life and makes you feel good.

Meaningful movement involves:

• Choosing activities that feel fun or calming
• Moving in ways that match your energy and mood
• Using exercise as a break from stress
• Paying attention to how movement improves how you feel
• Letting it become part of your routine in small, sustainable steps

Fitness is personal and yours should support your life, not complicate it.
 

Practical fitness tips for student wellbeing

1. Start small

Short 5-minute-long walks, a quick stretch, or a few mobility exercises can help you reset between tasks to relieve some tension and stay active. Small steps build sustainable habits.

2. Treat movement as a study break

Movement boosts concentration. Walking around the block or doing gentle stretches can make returning to your work a lot easier.

3. Head outdoors when you can

Sunlight, fresh air and natural surroundings have a calming effect on the mind. Even 10 minutes outside can lift your mood and energy.

4. Make it social

Ask a friend to join you for a walk, a fitness class, or a casual sport. Shared movement supports wellbeing and strengthens connection.

5. Move in a way that matches your mood

• Stressed? Try yoga or slow stretching.
• Low mood? A walk or light cardio can help.
• Energised? Go for a run, cycle or choose a more active workout.

6. Use movement as a creative outlet

Try dancing, photography walks, outdoor sketching or yoga flows that let you express yourself.

7. Don’t forget to rest

Rest is part of fitness. Listen to your body and give yourself permission to slow down when you need it.
 

How to develop a routine that works for you?

Here are gentle ways to build a healthier relationship with fitness:

• Start with short, achievable goals
• Add movement into your daily routine (e.g. after waking up or after lectures)
• Celebrate small wins, they matter too!
• Explore new activities until you find what you enjoy
• Be flexible and kind to yourself

The goal isn’t perfection it’s consistency, self-kindness and supporting your wellbeing.
 

How your Student Assistance Programme (SAP) and the Wisdom App can support student fitness

Building a fitness routine can be a powerful way to support your mental wellbeing, but it’s completely normal to need help staying motivated, managing stress or overcoming emotional barriers that make movement feel difficult.

That’s where your Student Assistance Programme (SAP) can make a real difference. SAP provides confidential, in-the-moment support from trained counsellors who understand the pressures of student life and the challenges that can interrupt healthy habits — from low mood and anxiety to academic pressure or difficulties with routine. Through the Wisdom App, you can access 24/7 emotional support, speak with a qualified counsellor via telephone, video call or live chat, and explore self-help tools designed to boost motivation, improve sleep, build healthier habits and strengthen the connection between your physical and mental wellbeing. Whether you’re struggling to stay active, finding it hard to balance fitness with your studies, or simply need someone to talk to, SAP ensures you always have supportive, professional guidance whenever you need it.
 

Conclusion

Fitness doesn’t need to be complicated to support your wellbeing. Small, regular moments of movement such as walking, stretching, getting outside, or trying a fun activity can help you feel calmer, clearer and more prepared to navigate student life. Be gentle with yourself, start small, and focus on activities that make you feel good.
 

FAQs

Do I need to work out every day?

Not at all. Even 10–15 minutes a few times a week can help improve your mood and energy.

What if I don’t feel confident exercising in public?

You can start at home with stretches, simple routines or YouTube workouts until you feel ready to try something new.

Can fitness help with anxiety or feeling overwhelmed?

Yes, movement helps release tension, slow racing thoughts and increase feelings of calm.

What if I feel too tired to exercise?

Try something light: a gentle walk, slow stretching or mindful breathing. Movement can often increase energy rather than drain it.
How can the SAP support me?

SAP provides confidential counselling, emotional support and wellbeing tools to help you manage stress, build routines and feel more in control.

The post Fitness Tips for Student Wellbeing appeared first on .

Starting university is one of the most significant transitions a young person makes. Alongside the excitement comes something far less talked about: homesickness. Studies show that up to 70% of first-year students experience it during their first ten weeks. 

The good news is that homesickness almost always fades as students build routines and connections. In the meantime, one of the most effective things you can do is transform your student flat into a space that genuinely feels like yours.

Acknowledge How You're Feeling

Homesickness is not a weakness. Allowing yourself to feel those emotions, rather than pushing through them, is an important part of adjusting. Missing home simply means you have strong connections to the people and places you've come from.

If feelings become persistent or start affecting your studies, Fresh's Student Assistance Programme, delivered in partnership with Health Assured, offers free 24/7 confidential support covering mental health and emotional wellbeing.

Personalise Your Space

A room that reflects your personality is far easier to relax in than a blank, institutional one. The challenge in student accommodation is doing this without causing damage, but there are plenty of deposit-safe ways to make your space feel like home.

Photographs and memories. Printing photos and displaying them on a pinboard, strung along fairy lights, or placed in frames on your desk are among the most effective ways to bring familiarity into a new room.

Lighting. The overhead lighting in most student rooms is rarely flattering. A warm bedside lamp or a string of fairy lights can completely change the atmosphere. 

Soft furnishings. A rug, a throw, and a few cushions make a significant difference to how a room feels. Bold bedding is one of the easiest and most affordable ways to inject personality.

Plants. Low-maintenance options such as cacti or snake plants bring life into a room and can actively reduce stress. If you're worried about upkeep, a faux plant works just as well visually.

Scent. Reed diffusers or plug-in fragrance options (open flames are not permitted in student accommodation) can make a room feel familiar and calming. Bringing a scent from home during the early weeks can provide genuine comfort.

Build New Routines

Homesickness often intensifies in unstructured time. Establishing consistent sleep patterns, regular mealtimes, and a set study schedule provides stability that makes an unfamiliar environment feel more manageable. Even small routines, like the route you walk to lectures or the day you do your laundry, can help a new environment start to feel settled.

Stay Connected

Regular contact with friends and family at home is important. However, long daily calls can sometimes intensify homesickness rather than ease it. Scheduling shorter, regular check-ins gives you something to look forward to whilst encouraging you to engage with your new surroundings too.

Invest in the Community Around You

Social connection is consistently the fastest route through homesickness. Keeping your door open, joining a society, attending events, or simply making tea for your flatmates are small steps that build meaningful relationships over time.

Fresh properties are designed with the community in mind. Regular residents' events, shared social spaces, and on-site teams who genuinely know their residents help students feel part of something from day one, making the process of settling in feel far less daunting.

A Note for Parents

If your child is struggling, the most helpful thing you can do is listen and normalise. Encouraging them to engage with their new environment, rather than coming home at the first opportunity, gives them the space to build the connections and routines that will help them settle. Most students find that, given a little time, university accommodation starts to feel like a second home.

In Summary

Homesickness is a natural part of starting university, and it passes. By personalising your space, building routines, staying connected in a balanced way, and investing in the community around you, your student flat can become far more than somewhere to sleep. With the right environment and support, it becomes a genuine home.

To find out more about Fresh's approach to student wellbeing or explore our student accommodation locations.

The post Handling Homesickness: Things you can do to make your university flat feel like home appeared first on .

It's important to know that procrastination is not a sign of laziness. It is usually a sign that something deeper is going on beneath the surface. Once you recognise what is driving the behaviour, you can take back control of your time and your wellbeing.

We’ll explore how and why procrastination manifests and how to work with yourself to build habits that feel more realistic.

What procrastination really is

Procrastination happens when you avoid a task, even though avoiding it creates more stress which eventually creates a vicious cycle.

It often shows up as:

• Doing anything except the task you intended
• Feeling stuck when you look at your workload
• Starting but quickly losing focus
• Telling yourself you will do it “later”
• Feeling guilty for not doing it, then avoiding it even more

It is not simply poor time management. It is often a response to stress, pressure, perfectionism or uncertainty.

Why students procrastinate

There is no single cause of procrastination. In reality, it is a mixture of emotional, psychological and practical factors. Here are some of the most common reasons students delay tasks.

1. You feel overwhelmed

When you have several deadlines, lectures, part-time work and personal responsibilities, everything can quickly feel like too much. Your brain tries to cope by avoiding the most stressful tasks, even though this only creates more pressure later.

Here are some tell-tale signs you are overwhelmed:

• You cannot decide where to begin
• Everything feels urgent
• You keep switching tasks without completing any

2. You fear not doing well

If you are worried about doing a poor job, you may avoid the task completely. This often happens with perfectionists. You may feel that if you cannot do it flawlessly, then you should not start at all.

This is not because you are unmotivated. It is because you care a lot about the outcome.

3. You lack motivation or interest

Sometimes the problem is simple. You find the topic dull or draining. When you cannot see the purpose behind the work, your brain naturally seeks something easier or more rewarding.

4. You are unsure where to start

A task can feel huge when you do not know the first step. Assignments often involve reading, planning, drafting, revising and referencing. If the structure is unclear, it becomes tempting to scroll or tidy instead of facing the task.

5. Digital distractions

Phones, notifications and doomscrolling social feeds are designed to grab your attention. Even if you mean to check your messages for one minute, it can easily become twenty.

6. Low energy or emotional strain

Homesickness, low mood, anxiety and lack of sleep all affect your ability to concentrate. When your wellbeing is stretched, your brain prioritises coping rather than studying, which can look like procrastination.

How procrastination can affect student life

A little procrastination is normal. The problem arises when it becomes a daily habit. Over time, it can begin to impact your academic progress, your confidence and your mental health.

You may feel more stressed and anxious

Avoiding work may feel good in the moment. But the task stays on your mind. As the deadline approaches, stress increases. High pressure then makes it even harder to start.

Your grades may slip

Rushed work rarely reflects your true ability. When you delay tasks until the last minute, you lose the chance to refine your ideas, ask questions or produce your best work.

Your sleep may be disrupted

Late night stress or staying up to catch up can create a cycle of tiredness. This makes studying even harder the next day.

You may lose confidence

When procrastination becomes a pattern, you might start believing you are disorganised or incapable. This is not true, but the feeling can be powerful.

Your wellbeing and social life can suffer

You may cancel plans or feel guilty for relaxing because unfinished work is always in the back of your mind. This can make student life less enjoyable.

Practical ways to stop procrastinating

Here are simple strategies that can help you break the cycle at your own pace.

Break tasks into very small steps

Instead of thinking “write essay”, break it down into manageable actions.

For example:

• Open the document
• Write the title
• Write one sentence
• Find one source
• Summarise one paragraph

Small steps reduce the mental barrier. You build momentum without overwhelming yourself.

Try the two-minute rule

Tell yourself you only need to work for two minutes. Once you begin, you often keep going. Starting is the hardest part. This method removes the pressure of expecting yourself to work for hours.

Create a simple study routine

A clear daily rhythm keeps your mind calmer and more focused. You could include:

• A set study window
• Breaks every 45 to 60 minutes
• Time for meals
• Light exercise
• A set time to finish for the day

Consistency reduces decision fatigue. It also helps you separate study time from personal time.

Remove easy distractions

Try one or two of the following:

• Put your phone out of reach
• Turn off notifications
• Use website blockers
• Work in a library or quiet space

Use short bursts of study

The Pomodoro method is popular among students. Work for 25 minutes, then take a five-minute break. Repeat this four times, then take a longer break.

Short bursts give your brain variety and make long tasks feel much more achievable.

Set realistic goals

Avoid aiming to finish an entire assignment in one session. Instead, set goals like:

• Complete one, small section
• Read three pages
• Write 100 words

Smaller goals create steady progress and boost motivation.

Reward yourself for finishing tasks

Your brain responds well to positive reinforcement. After completing a task, you might reward yourself with:

• A snack or hot drink
• A walk outside
• A chat with a friend
• An episode of a show
• A break with no guilt attached

Rewards make productivity feel more enjoyable too, rather than punishing.

Study with others

Working near someone else creates a sense of accountability. You do not need to be studying the same subject. Simply being around focused people can help you stay engaged.

Practice self-compassion

Be kind to yourself when you struggle. Procrastination often happens because you feel stressed or emotionally overloaded. Treat yourself with understanding instead of criticism. It will help you move forward more quickly.

Signs you may need to reach out for support

If procrastination is affecting your mood, sleep or daily functioning, you may benefit from extra support. Consider speaking to:

• Your tutor or course leader
• Your university’s counselling or wellbeing team
• A GP if stress or anxiety feel overwhelming
• Peer support groups on campus

Asking for help is a strength, not a weakness. Many students need support during their studies and there are services designed to help you succeed.

How a Student Assistance Programme can support with balancing responsibilities

If you are struggling with procrastination and the stress is starting to negatively impact your wellbeing, you can access expert support using HA | Wisdom Wellbeing’s Student Assistance Programme (SAP). With access to a 24/7 counselling helpline, 365-days a year, our clinically trained counsellors can support you with stress, burnout and provide solution-base counselling to overcome the struggles. As well as this, you also have exclusive access to the Wisdom app. Use it to track your daily moods and spot trends in how you’re feeling during deadlines and/or exam season.

Conclusion

Procrastination is a normal part of student life, especially when you are juggling responsibilities, personal changes and academic expectations. But it does not have to control your confidence or your ability to succeed. By understanding why you procrastinate and using small, consistent strategies, you can rebuild a healthier relationship with work. Remember, progress is made through steady steps, not perfection.

The post Why you’re procrastinating and how to stop appeared first on .

If you have multiple pieces of coursework assignments and feel anxious about getting started, you’re not alone. In this article, we’ll dive into why some students struggle with anxiety over coursework, how you can handle those feelings and where to get support if it all feels a bit too much.

Can coursework cause anxiety?

In short, yes. Coursework can definitely be a source of anxiety, even in individuals who don’t tend to get anxious. They may have high resilience and an absence of any pre-existing stress or mental health conditions, but the pressures and stresses cause a lot of anxiety. Coursework anxiety doesn’t discriminate and is a very common part of student life.

Why do students get anxiety around coursework?

Much like exam stress, coursework can be a source of anxiety and worry for students. This usually stems from:

– Pressure to complete coursework to a high standard

– Leaving coursework close to a deadline

– Having multiple coursework assignments to complete at once

– Not having the resources to complete coursework

– Uncertainty or a lack of guidance

– Competition among peers

– A combination of the above

What are the signs you’re anxious about coursework?

Coursework anxiety often presents itself in the same way common anxiety would. Anxiety over coursework often manifests itself through:

– Procrastination

– Avoidance

– Feelings of dread

– Irritability

– “Going blank”

– Poor sleep

– Poor appetite

– Racing thoughts (rumination)

How to manage anxiety around coursework and academic tasks

Coping with anxiety isn’t impossible. With the right mindset and willingness to work through it, you can reduce its effects on the mind and body in order to achieve success and complete your coursework to a high level.

1. Break big tasks into smaller ones

“Pick 5 essay title ideas” vs “write essay” is a way more manageable task to start with. The key is to have your overarching goal (writing the essay) and breaking it down into smaller ones you can tick off as you go:

– Pick your topic

– Gather resources related to the topic

– Write an outline and tackle each one relative to your deadline

2. Challenge all-or-nothing thinking

Student life shouldn’t be solely revolved around coursework, but it shouldn’t revolve entirely around purely socialising either. Balance is key, and both study and social time can coexist. Social wellbeing is key to your overall mental health, so when you are tackling your coursework, remember that you deserve time to be social or even engage in self-care time too!

3. Ask your tutor for support

Your tutor is there to support your academic success. It can be intimidating at first, but your tutor won’t know you’re struggling until you ask for support.

If it’s too intimidating to ask in person, consider writing an email outlining the particular areas you’re struggling with. You may even wish to ask if they have some spare time during term to have a one-to-one chat to go through any concerns around your coursework you may have. Remember, they were students once too, so they get the anxiety that comes with coursework.

4. Seek professional counselling support

Sometimes, anxiety can just get too much and be difficult to cope with. If you are experiencing unmanageable anxiety over your coursework, speak to your student counsellor, or ask your tutor if your college or university has a student assistance programme you can contact at a time to suit you.

5. Move on and come back later

If there’s a task that you’re really struggling with and need a break from, don’t be afraid to move on to a different one and come back to it later. It’s important to manage your time and tasks here to avoid procrastinating. Instead, make sure to take a small break and come back with a fresh perspective on the assignment.

6. Apply mindfulness to reduce coursework anxiety

Mindfulness is about focusing on the present moment and has numerous benefits in reducing anxiety. The same principle can be applied to your coursework. By focusing on the here and now, you can reduce worries about other coursework assignments and deadlines in order to focus on the task at hand.

How a student assistance programme can help reduce anxiety around coursework

Student assistance programmes (SAP) can support students by providing confidential, in-the-moment support for individuals struggling with their mental health. In the case of anxiety, HA | Wisdom Wellbeing has a wealth of qualified counsellors who help millions of students every year to build healthy coping strategies through goal-oriented counselling. Our service is available through the Wisdom app, where you can either telephone, video call or connect via live chat with one of our 3,000+ qualified counsellors for support. Plus, it’s available 24/7, 365 days a year, meaning when coursework anxiety strikes, you can contact HA | Wisdom Wellbeing at any time.

Conclusion

Coursework anxiety is very real, and you aren’t alone in your struggle. With the right planning, self-compassion and willingness to seek support, you can work through it and improve your resilience when coursework deadlines start rolling through.  

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