Student Life at Oxford

This sixth podcast in the CBT for Low Mood series focuses on self-criticism. It looks at why we can be so critical of ourselves and when this can become a problem, and introduces three tips and tools to help you deal with unhelpful self-criticism. These tips/tools help with defusing from critical thoughts, getting to know your inner critic, and leaning towards self-compassion. The podcast includes exercises inviting you to bring to mind times when you've been critical of yourself, and to begin to cultivate a different, more compassionate perspective towards yourself. Depression is among the most common mental health problems faced by students. In this series of podcasts, we look at what depression is and how it can impact student life, and offer some ideas and techniques to help you through it. Drawing on cognitive behavioural therapy (CBT), an evidence-based approach for the treatment of depression, they provide a framework for thinking about ways in which depression and low mood can keep you stuck, and some practical tools you can try out either on your own or with the help of a counsellor. Importantly, these podcasts are not intended to be used as a replacement for counselling or therapy for those who may need it. Rather, the hope is that will give you some ideas which might be part of a process of understanding more about yourself and, ultimately, feeling better. There is a transcript PDF to accompany the podcast which also includes the links below – see the Download Media for the link to this. Useful Links and Resources Students against Depression: https://www.studentsagainstdepression.org/ - lots of self-help materials including a Safety Plan template (see the Self Help page) Dr Kiristen Neff's website: https://self-compassion.org/guided-self-compassion-meditations-mp3-2/ - lots of resources including guided exercises on self compassion. University Counselling Service Self-Help Resources: https://www.ox.ac.uk/students/welfare/counselling/self-help (see the Mental Health section in particular for more useful links) Points of Contact Emergency Services: Call 999 or go to Accident & Emergency (A&E) if you are at immediate risk e.g. if you are having suicidal thoughts and believe you might act on them imminently. The nearest A&E in Oxford is at the John Radcliffe Hospital: Headley Way, Headington, Oxford, OX3 9DU. See weblink for Emergency Department of Psychiatry: https://www.oxfordhealth.nhs.uk/wp-content/uploads/2014/10/AM-075.15-Eme... Your GP: Your GP is a point of contact for mental as well as physical health and can make referrals to specialist services where appropriate. See your college website if you're not sure which surgery you're connected to. 111: Call 111 if you need medical help quickly but there is not an immediate risk, or if you are unable to contact your GP surgery (e.g. due to its being out-of-hours). As well as physical health advice, this is a source of round the clock, non-emergency advice on accessing mental health support. (https://www.oxfordhealth.nhs.uk/news/mental-health-helpline-moving-to-nh...) Safe Haven: A late night safe space for people experiencing mental health crisis (run in partnership with Mind). Open 6pm – 10pm Friday, Saturday, Sunday and Monday. You can self-refer on the night from 5pm by calling 01865 903037 or email: oxonsafehaven@oxfordhealth.nhs.uk College Support Your College Welfare Team: Every college has its own setup but this may include a Wellbeing Adviser, Welfare Officer or Dean, Chaplain, Nurse and others. Check your college website if you're not sure who to contact. Your College Lodge: The porters can also help you access support within college. If you need urgent support outside of normal working hours, they will be able to alert an on-call Junior Dean who can help you access appropriate support. Helplines and Online Support Samaritans: 116 123. Emotional support helpline, free to access, operates 24/7. NightLine: 01865 270 270. Run by and for students, open 8pm – 2am, also offers instant messaging chat. No Panic: 0300 7729844 OR 0330 606 1174 for the Youth Helpline (13-20 year-olds). Operates 10am to 10pm, provides support for people struggling with anxiety. CALM (Campaign Against Living Miserably): 0800 58 58 58. Operates 5pm – midnight. “For people in the UK who are down or have hit a wall for any reason, who need to talk or find information and support.” Also offers webchat. The Mix: 0808 808 4994. Support service aimed specifically at under 25s. Helpline is open 3pm – midnight, and there are also webchat and text support services available. Togetherall: A safe, professionally moderated online peer support community. Register with your university email address to gain free access. The Helplines Partnership: There are lots of other helplines and online supports out there. This site helps you find organisations you can contact quickly by phone, email or online, for a range of different forms of support.

This fifth podcast in the CBT for Low Mood series focuses on those times when you're feeling most desperate, hopeless or overwhelmed, offering some practical suggestions for how to cope and look after yourself during a mental health crisis. Depression is among the most common mental health problems faced by students. In this series of podcasts, we look at what depression is and how it can impact student life, and offer some ideas and techniques to help you through it. Drawing on cognitive behavioural therapy (CBT), an evidence-based approach for the treatment of depression, they provide a framework for thinking about ways in which depression and low mood can keep you stuck, and some practical tools you can try out either on your own or with the help of a counsellor. Importantly, these podcasts are not intended to be used as a replacement for counselling or therapy for those who may need it. Rather, the hope is that will give you some ideas which might be part of a process of understanding more about yourself and, ultimately, feeling better. There is a transcript to accompany the podcast – see the Download Media for the link to this. Useful Links and Resources Students against Depression: https://www.studentsagainstdepression.org/ - lots of self-help materials including a Safety Plan template (see the Self Help page) Dr Kiristen Neff's website: https://self-compassion.org/guided-self-compassion-meditations-mp3-2/ - lots of resources including guided exercises on self compassion. University Counselling Service Self-Help Resources: https://www.ox.ac.uk/students/welfare/counselling/self-help (see the Mental Health section in particular for more useful links) Points of Contact Emergency Services: Call 999 or go to Accident & Emergency (A&E) if you are at immediate risk e.g. if you are having suicidal thoughts and believe you might act on them imminently. The nearest A&E in Oxford is at the John Radcliffe Hospital: Headley Way, Headington, Oxford, OX3 9DU. See weblink for Emergency Department of Psychiatry: https://www.oxfordhealth.nhs.uk/wp-content/uploads/2014/10/AM-075.15-Emergency-Department-Psychiatry-Service.pdf Your GP: Your GP is a point of contact for mental as well as physical health and can make referrals to specialist services where appropriate. See your college website if you're not sure which surgery you're connected to. 111: Call 111 if you need medical help quickly but there is not an immediate risk, or if you are unable to contact your GP surgery (e.g. due to its being out-of-hours). As well as physical health advice, this is a source of round the clock, non-emergency advice on accessing mental health support. (https://www.oxfordhealth.nhs.uk/news/mental-health-helpline-moving-to-nhs-111/) Safe Haven: A late night safe space for people experiencing mental health crisis (run in partnership with Mind). Open 6pm – 10pm Friday, Saturday, Sunday and Monday. You can self-refer on the night from 5pm by calling 01865 903037 or email: oxonsafehaven@oxfordhealth.nhs.uk College Support Your College Welfare Team: Every college has its own setup but this may include a Wellbeing Adviser, Welfare Officer or Dean, Chaplain, Nurse and others. Check your college website if you're not sure who to contact. Your College Lodge: The porters can also help you access support within college. If you need urgent support outside of normal working hours, they will be able to alert an on-call Junior Dean who can help you access appropriate support. Helplines and Online Support Samaritans: 116 123. Emotional support helpline, free to access, operates 24/7. NightLine: 01865 270 270. Run by and for students, open 8pm – 2am, also offers instant messaging chat. No Panic: 0300 7729844 OR 0330 606 1174 for the Youth Helpline (13-20 year-olds). Operates 10am to 10pm, provides support for people struggling with anxiety. CALM (Campaign Against Living Miserably): 0800 58 58 58. Operates 5pm – midnight. “For people in the UK who are down or have hit a wall for any reason, who need to talk or find information and support.” Also offers webchat. The Mix: 0808 808 4994. Support service aimed specifically at under 25s. Helpline is open 3pm – midnight, and there are also webchat and text support services available. Togetherall: A safe, professionally moderated online peer support community. Register with your university email address to gain free access. The Helplines Partnership: There are lots of other helplines and online supports out there. This site helps you find organisations you can contact quickly by phone, email or online, for a range of different forms of support.

Hear our undergraduate students from India, Zimbabwe, the Netherlands, Germany, Russia and South Africa talk about how they settled into life at Oxford. Hear our undergraduate students from India, Zimbabwe, the Netherlands, Germany, Russia and South Africa talk about how they settled into life at Oxford.

Hear our undergraduate students from India, Zimbabwe, the Netherlands, Germany, Russia and South Africa talk about how they settled into life at Oxford. Hear our undergraduate students from India, Zimbabwe, the Netherlands, Germany, Russia and South Africa talk about how they settled into life at Oxford.

This fourth podcast focuses on two patterns of thinking that often come with low mood and depression: worry and rumination. This fourth podcast focuses on two patterns of thinking that often come with low mood and depression: worry and rumination. It introduces a strategy for recognising when these take hold and unhooking yourself from the grip of negative/unhelpful spirals of thought. Depression is among the most common mental health problems faced by students. In this series of podcasts, we look at what depression is and how it can impact student life, and offer some ideas and techniques to help you through it. Drawing on cognitive behavioural therapy (CBT), an evidence-based approach for the treatment of depression, they provide a framework for thinking about ways in which depression and low mood can keep you stuck, and some practical tools you can try out either on your own or with the help of a counsellor. Importantly, these podcasts are not intended to be used as a replacement for counselling or therapy for those who may need it. Rather, the hope is that will give you some ideas which might be part of a process of understanding more about yourself and, ultimately, feeling better. There is a transcript to accompany the podcast – see the Download Media for the link to this.

This fourth podcast focuses on two patterns of thinking that often come with low mood and depression: worry and rumination. This fourth podcast focuses on two patterns of thinking that often come with low mood and depression: worry and rumination. It introduces a strategy for recognising when these take hold and unhooking yourself from the grip of negative/unhelpful spirals of thought. Depression is among the most common mental health problems faced by students. In this series of podcasts, we look at what depression is and how it can impact student life, and offer some ideas and techniques to help you through it. Drawing on cognitive behavioural therapy (CBT), an evidence-based approach for the treatment of depression, they provide a framework for thinking about ways in which depression and low mood can keep you stuck, and some practical tools you can try out either on your own or with the help of a counsellor. Importantly, these podcasts are not intended to be used as a replacement for counselling or therapy for those who may need it. Rather, the hope is that will give you some ideas which might be part of a process of understanding more about yourself and, ultimately, feeling better. There is a transcript to accompany the podcast – see the Download Media for the link to this.

This third podcast focuses on the implicit “rules” affecting how you think and behave, helping you to spot when they’re serving you well and when they might be overly rigid or exacting. This talk focuses on the implicit “rules” affecting how you think and behave, helping you to spot when they’re serving you well and when they might be overly rigid or exacting, as well as offering some guidance on how to experiment with making changes. Depression is among the most common mental health problems faced by students. In this series of podcasts, we look at what depression is and how it can impact student life, and offer some ideas and techniques to help you through it. Drawing on cognitive behavioural therapy (CBT), an evidence-based approach for the treatment of depression, they provide a framework for thinking about ways in which depression and low mood can keep you stuck, and some practical tools you can try out either on your own or with the help of a counsellor.   Importantly, these podcasts are not intended to be used as a replacement for counselling or therapy for those who may need it. Rather, the hope is that will give you some ideas which might be part of a process of understanding more about yourself and, ultimately, feeling better.   There is an additional help sheet and transcript to accompany the podcast – see the Download Media for the link to this.

This third podcast focuses on the implicit “rules” affecting how you think and behave, helping you to spot when they’re serving you well and when they might be overly rigid or exacting. This talk focuses on the implicit “rules” affecting how you think and behave, helping you to spot when they’re serving you well and when they might be overly rigid or exacting, as well as offering some guidance on how to experiment with making changes. Depression is among the most common mental health problems faced by students. In this series of podcasts, we look at what depression is and how it can impact student life, and offer some ideas and techniques to help you through it. Drawing on cognitive behavioural therapy (CBT), an evidence-based approach for the treatment of depression, they provide a framework for thinking about ways in which depression and low mood can keep you stuck, and some practical tools you can try out either on your own or with the help of a counsellor.   Importantly, these podcasts are not intended to be used as a replacement for counselling or therapy for those who may need it. Rather, the hope is that will give you some ideas which might be part of a process of understanding more about yourself and, ultimately, feeling better.   There is an additional help sheet and transcript to accompany the podcast – see the Download Media for the link to this.

This second CBT podcast focuses on the "C" of cognitive behavioural therapy (CBT), looking at ways in which low mood and depression can affect your thinking and introducing the key cognitive techniques of thought monitoring and thought challenging. Depression is among the most common mental health problems faced by students. In this series of podcasts, we look at what depression is and how it can impact student life, and offer some ideas and techniques to help you through it. Drawing on cognitive behavioural therapy (CBT), an evidence-based approach for the treatment of depression, they provide a framework for thinking about ways in which depression and low mood can keep you stuck, and some practical tools you can try out either on your own or with the help of a counsellor. Importantly, these podcasts are not intended to be used as a replacement for counselling or therapy for those who may need it. Rather, the hope is that will give you some ideas which might be part of a process of understanding more about yourself and, ultimately, feeling better.

This second CBT podcast focuses on the "C" of cognitive behavioural therapy (CBT), looking at ways in which low mood and depression can affect your thinking and introducing the key cognitive techniques of thought monitoring and thought challenging. Depression is among the most common mental health problems faced by students. In this series of podcasts, we look at what depression is and how it can impact student life, and offer some ideas and techniques to help you through it. Drawing on cognitive behavioural therapy (CBT), an evidence-based approach for the treatment of depression, they provide a framework for thinking about ways in which depression and low mood can keep you stuck, and some practical tools you can try out either on your own or with the help of a counsellor. Importantly, these podcasts are not intended to be used as a replacement for counselling or therapy for those who may need it. Rather, the hope is that will give you some ideas which might be part of a process of understanding more about yourself and, ultimately, feeling better.

This first episode on CBT looks at some of the ways in which low mood and depression can manifest in students, and introduces a central cognitive behavioural therapy (CBT) strategy known as "behavioural activation". Depression is among the most common mental health problems faced by students. In this series of podcasts, we look at what depression is and how it can impact student life, and offer some ideas and techniques to help you through it. Drawing on cognitive behavioural therapy (CBT), an evidence-based approach for the treatment of depression, they provide a framework for thinking about ways in which depression and low mood can keep you stuck, and some practical tools you can try out either on your own or with the help of a counsellor. Importantly, these podcasts are not intended to be used as a replacement for counselling or therapy for those who may need it. Rather, the hope is that will give you some ideas which might be part of a process of understanding more about yourself and, ultimately, feeling better.

This first episode on CBT looks at some of the ways in which low mood and depression can manifest in students, and introduces a central cognitive behavioural therapy (CBT) strategy known as "behavioural activation". Depression is among the most common mental health problems faced by students. In this series of podcasts, we look at what depression is and how it can impact student life, and offer some ideas and techniques to help you through it. Drawing on cognitive behavioural therapy (CBT), an evidence-based approach for the treatment of depression, they provide a framework for thinking about ways in which depression and low mood can keep you stuck, and some practical tools you can try out either on your own or with the help of a counsellor. Importantly, these podcasts are not intended to be used as a replacement for counselling or therapy for those who may need it. Rather, the hope is that will give you some ideas which might be part of a process of understanding more about yourself and, ultimately, feeling better.

A podcast to help students consider how best to use digital devices during the COVID-19 lockdown. A blog on digital distractions can be found on the welfare coronavirus advice page https://www.ox.ac.uk/students/welfare/counselling/coronavirus Music: Wholesome by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/5050-wholesome License: http://creativecommons.org/licenses/by/4.0/ Podcast by Ulrik Lyngs and Maureed Freed. A transcript of this podcast is available here: https://www.ox.ac.uk/sites/files/oxford/Your%20Digital%20Life%20During%20Lockdown%20transcript.pdf Podcast notes and action steps can be viewed here: https://www.ox.ac.uk/sites/files/oxford/Digital%20Life%20Notes.pdf

A podcast to help students consider how best to use digital devices during the COVID-19 lockdown. A blog on digital distractions can be found on the welfare coronavirus advice page https://www.ox.ac.uk/students/welfare/counselling/coronavirus Music: Wholesome by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/5050-wholesome License: http://creativecommons.org/licenses/by/4.0/ Podcast by Ulrik Lyngs and Maureed Freed. A transcript of this podcast is available here: https://www.ox.ac.uk/sites/files/oxford/Your%20Digital%20Life%20During%20Lockdown%20transcript.pdf Podcast notes and action steps can be viewed here: https://www.ox.ac.uk/sites/files/oxford/Digital%20Life%20Notes.pdf

A podcast to help students consider how best to use digital devices during the COVID-19 lockdown. A blog on digital distractions can be found on the welfare coronavirus advice page https://www.ox.ac.uk/students/welfare/counselling/coronavirus Music: Wholesome by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/5050-wholesome License: http://creativecommons.org/licenses/by/4.0/

A podcast to help students consider how best to use digital devices during the COVID-19 lockdown. A blog on digital distractions can be found on the welfare coronavirus advice page https://www.ox.ac.uk/students/welfare/counselling/coronavirus Music: Wholesome by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/5050-wholesome License: http://creativecommons.org/licenses/by/4.0/ Podcast by Maureen Freed. A transcript of this podcast is available here: https://www.ox.ac.uk/sites/files/oxford/Your%20Digital%20Life%20During%20Lockdown%20transcript.pdf Podcast notes and action steps can be viewed here: https://www.ox.ac.uk/sites/files/oxford/Digital%20Life%20Notes.pdf

Advice on how journaling can help you to improve your mental health & wellbeing, by Femke Stokes. A transcript of this podcast is available to download in PDF format in the 'Download Media' section of this page. Podcast author: Femke Stokes.

Advice on how journaling can help you to improve your mental health & wellbeing, by Femke Stokes. A transcript of this podcast is available to download in PDF format in the 'Download Media' section of this page. Podcast author: Femke Stokes.

Advice on how journaling can help you to improve your mental health and wellbeing.

Advice on how journaling can help you to improve your mental health & wellbeing, by Femke Stokes. Podcast transcript notes are available to view here: https://www.ox.ac.uk/sites/files/oxford/Digital%20Life%20Notes.pdf Podcast author: Femke Stokes.

Undergraduate students Helena, Joe and Dan, have teamed up with our Undergraduate Admissions team to discuss the financial support available to students and how they manage the cost of studying at Oxford. -

Undergraduate students Helena, Joe and Dan, have teamed up with our Undergraduate Admissions team to discuss the financial support available to students and how they manage the cost of studying at Oxford. -

A short audio podcast offering advice and support for Oxford finalists The Counselling Service has produced a helpful podcast for finalists who are struggling during the coronavirus pandemic. The podcast provides valuable advice about managing your wellbeing and what you can do to help you prepare mentally and physically for your exams. ( Music titled - Easy Lemon by Kevin MacLeod from https://incompetech.filmmusic.io/song/3697-easy-lemon License: creativecommons.org/licenses/by/4.0/ )

This podcast addresses some of the worries and pre-conceptions that can get in the way of accessing student counselling services. This podcast acknowledges and addresses some of the worries and pre-conceptions that can get in the way of accessing counselling, even for those who are on some level aware that they could really benefit. We hope that listening to this podcast will give you some useful encouragement, and will help you across the threshold and into our service. By Maureen Freed.

This podcast episode offers a selection of the messages and tips our counsellors offer to finalists. This podcast episode offers a selection of the messages our counsellors offer to finalists who come to see us as they enter the home straight. Finalists are individuals, with different stories, academic ambition levels, and circumstances, and it is impossible to offer advice that is helpful to all. However, most listeners will find at least one thing on this list that feels relevant and helpful. We invite you to listen for that one thing and to commit yourself to making use of it. By Maureen Freed.

Some ideas to help students respond differently to their anxiety about needing to be perfect.

A conversation between Oxford University Counsellors about ways in which perfectionism impacts on the student experience.

This podcast explores some of the emotional challenges faced by international students.

This podcast focuses on the exam itself, just prior to it, and what might help you to feel prepared.

In this section there are some useful reminders of how to start planning for revision by taking stock of knowledge to date , choices of topic and starting to plan and timetable your revision.

This is for any student who is preparing for taking exams at any point in their course. The podcast aims to start to identify ways of achieving a balanced approach to thinking about exams.

This second podcast invites you to engage in two brief, meditative and compassionate exercises to further develop your inner resource of self-compassion.

This introductory podcast explores the concept of developing your inner resource of self-compassion and the skills required for this.

This podcast considers how personal difficulties arise and manifest amongst otherwise successful students.

This podcast offers food for thought to students who are feeling torn between suspending their studies in response to a setback - for example a period of mental or physical illness - or carrying on with their studies. By Maureen Freed.

If you are having difficulty sleeping this podcast has some straightforward suggestions for improving your sleep. Created by the Oxford University Counselling Service.

This is a short meditation, a breathing space, to help you to feel calm and focused in the midst of a busy day, or to use when feeling stressed or overwhelmed. Created by the Oxford University Counselling Service.

Exploring overwork at Oxford, this podcast is for students who struggle to balance their work with other life activities, and find the balance tipping heavily towards their work. Created by the Oxford University Counselling Service.

Designed for any student who might be significantly older than their peers at the University and who might be dealing with particular issues as a result of this. Created by the Oxford University Counselling Service.

The second 'Can't work' podcast contains strategies that will help you to start working again. Created by the Oxford University Counselling Service.

For students who are finding it difficult to work. You might be lacking motivation, or finding it difficult to get beyond imagining criticism and judgements. Created by the Oxford University Counselling Service.

The Oxford University Counselling Service provides practical advice on Freshers' Week and beyond to help new undergraduates take the challenges in their stride. Text by Maureen Freed, read by Kevin Halon.

The Oxford University Counselling Service provides practical advice on Freshers’ Week and beyond to help new undergraduates take the challenges in their stride. Text by Maureen Freed, read by Kevin Halon.