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Answer a few short questions and we will get back to you within 2 working days. Please do not use this online form for urgent or emergency requests. The submitted forms will only be read during office hours. The forms will not be read on the weekends (Saturdays and Sundays) or on bank holidays. They will not be read Monday-Friday between the hours of 1800 - 0900. Please contact 111 during out of hours or 999 if this is an emergency.

Covid-19 (Coronavirus)

The latest advice on Coronavirus including incident reporting for students and details on what support is available on campus is available from here

Self-isolation

If you find yourself struggling, feeling lonely or isolated we are here to help. 

We have a health and wellbeing team on hand to help with all things wellbeing. 

Visit https://www.unhs.co.uk/page1.aspx?p=1&t=4 for more information

Additional information for self-isolating students: https://www.nottingham.ac.uk/currentstudents/healthyu/coronavirus-pandemic/health-and-wellbeing-information-for-self-isolating-students.aspx 

Isolation tips

  1. Develop a routine
  •         Get up at a regular time each morning. Set a positive intention for your day. Get dressed as if it were a regular day. 
  •         Structure your academic time to complete your readings, focus on assignments, and connect with your classmates for that nerve-wracking group presentation.
  •         Go to sleep at a regular time. Your body needs time to adjust to your new routine and schedule. Consistency is your friend. Over time, you will see improvements in your motivation, focus, and concentration. 
  1. Focus on organising
  •         With chaos all around, organising your work can help set your routine and create structure. Organise the spaces where you do your work. Keep a calendar and write everything in it, such as due dates and reminders.
  •         Check your calendar daily. At the beginning of each week, identify your short-term (due by the end of the week) and long-term goals (due in two to three weeks). Put study materials in folders and separate the folders for each subject.
  •         Make a daily to-do list.
  1. Maintain your relationships
  •         Connect with your classmates for accountability. For example, you could form virtual study groups with your friends.
  •         Ask your lecturers and tutors for help. They are interested in your learning and invested in your success. If you are directly affected by the pandemic, let your tutors know so they can help you through this process.
  •         Find something fun to do with the people you live with. Carving out time for fun will balance out the times that you get irritable with them, and vice versa. Take some time with those relationships that feel nourishing to your spirit and your soul.
  1. Manage your stress
  •         Be kind to yourself. You are doing the best you can, given the circumstances.
  •         Keep your sense of humour. Enjoy those random spurts of joy and uncontrollable laughter.
  •         Nourish your body, mind, and soul. Exercise, eat mindfully, and stretch. Sleep well, hydrate, and nourish yourself. Listen to music, do art, practice mindfullness. Watch a YouTube video on how to do something you've always wanted to learn.
  •         Try to have at least 30 minutes screen detox a day (i.e. No phones, laptops, tv…)
  •         Connect with others, and with yourself. Breathe in, breath out. You've got this.
  1. Expose yourself to natural light.
  •         Even if you don’t have a garden, try to get 30 minutes of direct sunlight a day
  •         Open curtains and blinds and let as much natural light in as possible
  •         Supplement with vitamin D to compensate for the lack of sunlight

Quarantine plan:

Week 1

Activity

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Physical

Activity

HIIT - session 1

Pilates - session 1

Online workout

HIIT - session 2

Pilates - session 2

HIIT - session 3

Pilates - session 3

 Social

Find a facebook group or society to join

Organise an accountability group, to check in on each other’s progress  

Attend the online study session

Attend an online event

Organise a cooking competition and let instagram followers to decide

Facetime your friends or family

Do an online pub quiz with friends

Mind-fullness

Join the 10 days of happiness programme

10 minute Mindfullness

20 minute mindfullness

10 minute mindfullness

10 minute mindfullness

10 minute of mindfullness

Selfcare Sunday. Try a face mask, paint nails, have a bath… Just chillax

Hobby

Start a Journal to document your feelings

Watch a documentary

Read a book unrelated to your subject

Complete a puzzle (i.e. sodoku, crosswords…)

Learn how to cook a new recipe

Attempt to make a cocktail

Write a poem about how you’re feeling

House Keeping

Organise an online food shop

Write a to-do list for the next 2 weeks

Timetable your deadlines

Organise your study space

Finances – Budget your money

Email detox – unsubscribe from mailing lists

Organise cupboards/ draws/ wardrobe

Week 2

Activity

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Physical

Activity

HIIT - session 4

Pilates – session 4

Online workout

HIIT – session 5

Pilates – session 5

HIIT – session 6

Pilates – session 6

 Social

Check in on house/flat mates

 Host a drink, talk, and learn party, where everyone comes with a presentation about a random topic.

Attend the online study session

Attend an online event

Find an online club night to join

Facetime your friends or family

Throw a Netflix party

Mind-fullness

10 minute mindfullness

10 minute mindfullness

10 minute mindfullness

10 minute mindfullness

10 minute mindfullness

10 minutes mindfullness

Selfcare Sunday. Relax and pamper yourself

Hobby

Go through your camera roll, pick your favorite pics from the past year

Bake something and watch bake-off

Learn origami

Have a good stretch to work on your flexibility

Draw what you can see outside

Tie-Dye or up cycle an old shirt

Listen to a podcast

House Keeping

Organise an online food shop

Sell some unwanted clothes

Deep clean your room or kitchen

Organise your desktop and files

Clear your inbox

Update your CV and LinkedIn profile

Rest J Because you deserve it

Useful Links:

Online fitness classes and workouts

https://www.nottingham.ac.uk/sport/health-and-wellbeing-home.aspx

https://www.nhs.uk/oneyou/for-your-body/move-more/home-workout-videos/

Pilates

Session 1: https://www.youtube.com/watch?v=44HquH6QyXc

Session 2: https://www.youtube.com/watch?v=fGGC9WLsI3U

Session 3: https://www.youtube.com/watch?v=x2Ya66eIlo0

Session 4: https://www.youtube.com/watch?v=s0YYx3gBS0U

Session 5: https://www.youtube.com/watch?v=O9SLZjgOJDQ

Session 6: https://www.youtube.com/watch?v=7iff24DKKEY

Session 7: https://www.youtube.com/watch?v=gNQ6mSfnSRs

HIIT

Session 1: https://www.youtube.com/watch?v=wa0Jtlh3J2s

Session 2: https://www.youtube.com/watch?v=8P7T-0DjnnU

Session 3: https://www.youtube.com/watch?v=Zrs4LhEblrI

Session 4: https://www.youtube.com/watch?v=NcBBvx8Rjvc

Session 5: https://www.youtube.com/watch?v=jvoM9JW1ByM

Session 6: https://www.youtube.com/watch?v=spIdpFkLGCc

Session 7: https://www.youtube.com/watch?v=980fXV0zc0E

Online study with us sessions - Wednesdays at 11:00 - 13:00

https://www.nottingham.ac.uk/library/studying/student-academic-skills/studywithus.aspx

Join an online event

https://su.nottingham.ac.uk/events

Join the free 10 days of happiness programme

https://www.actionforhappiness.org/

Guided Mindfullness

Session 1: https://www.youtube.com/watch?v=eE5Mnqu0QY0&list=PLuaZRqnBYUg5Jspd2IrNUPc8zvMqIglpg&index=1

Session 2: https://www.youtube.com/watch?v=qun9Hyj0hvA&list=PLuaZRqnBYUg5Jspd2IrNUPc8zvMqIglpg&index=2

Session 3: https://www.youtube.com/watch?v=cOg7QlRVIrs&list=PLuaZRqnBYUg5Jspd2IrNUPc8zvMqIglpg&index=3

Session 4: https://www.youtube.com/watch?v=re_bUUITM5M&list=PLuaZRqnBYUg5Jspd2IrNUPc8zvMqIglpg&index=4

Session 5: https://www.youtube.com/watch?v=fJ_3m3aCy5Q&list=PLuaZRqnBYUg5Jspd2IrNUPc8zvMqIglpg&index=5

Session 6: https://www.youtube.com/watch?v=d1iKTxcMFm8&list=PLuaZRqnBYUg5Jspd2IrNUPc8zvMqIglpg&index=6

Session 7: https://www.youtube.com/watch?v=w00Fgv55ibo&list=PLuaZRqnBYUg5Jspd2IrNUPc8zvMqIglpg&index=7

Session 8:  https://www.youtube.com/watch?v=6p_yaNFSYao

Session 9: https://www.youtube.com/watch?v=YzRUEmqDJd8

Session 10: https://www.youtube.com/watch?v=-2zdUXve6fQ  

Session 11: https://www.youtube.com/watch?v=Yz_wOza-7zU 

Session 12: https://www.youtube.com/watch?v=erj8eaD_OmM 

Health News from the BBC and the NHS

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NHS Choices Behind the Headlines
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