Online Contact
You can contact us about a medical, administrative or prescription issue by clicking HERE.
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
- 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.
- 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.
- 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.
- 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.
- 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