How do I stay mentally healthy?

• How do I take good care of myself and keep track of my studies? Also check out our special topic page.
• Even if you don't have any physical classes, structure your days. Maintain the structure of getting up, getting dressed, breakfast, studying, lunch, dinner and going to bed at set times as you used to.
• Provide enough sleep and relaxation (maximum 9 hours in bed).
• Make sure you are sufficiently active (walk, cycle, sports). Or go on a walk with a fellow student! Healthy and social via TiU Walks.
• Stay up to date on what's on: online, via social media, by phone, video calls (Facetime, skype) or in real life. On our special Facebook page of the  Student Life & Well-being Community  you will find online events, activities and tips. By students, but also for students. 
• Other usefull apps are the Uni-Life app and the Tilburg Student App.
• Check the community events of the International Center Tilburg.
• Make sure you eat a healthy and varied diet; plenty of fruit and vegetables, don't eat too much or too little.
• Try to get out every day. Exercise and fresh air can prevent you from getting depressed. There are plenty opportunities to play sports (cheaply): alone, in a group or competitively.
• Keep studying, get a study routine so you can keep up with the work. If you don't have physical classes, it doesn't mean you don't have to do anything. Education and exams just go on, don't let it surprise you. If you find it hard to stay focused and motivated, take a look at these do-it-yourself tips for study success and motivation.
• Thoughts and feelings have a strong impact on our bodies.  Do '456' exercises to stay relaxed: 4 x per day 5 beats inhale, 6 beats exhale.
• Meditation is also a good method to gain peace, energy and insight. Join the silence meditation twice a week in the Zwijsen building.
• A certain amount of confusion, anxiety and procrastination are not strange.   Make sure you don't allow yourself to be led by these negative feelings. This can be done by actively directing your thoughts.  See other tips on stydy skills.
• Check the video 6 Tips to boost your mental and physical health as a student

Some students may feel down, even though things seem to be moving in the right direction with the Corona pandemic. For (new and foreign) students who are (far) from home and unfortunately have few contacts here (yet), maybe don't have definite accommodation yet, the threat of new infections and the Corona pandemic in the home country can be frightening.

Our student psychologist Margreet van Laarhoven and Gerine Lodder of TSB give tips  against loneliness in this video. Also read  an inteview with them about Social life after Corona: "Picking up the thread  will take some getting used to".

The International Center Tilburg has a Well-being task force which offers a range of activities, such as a listening ear, workshops, tools and professional help.

What can you do yourself or for others?

• Dealing with negative thoughts and feelings: accept that you can experience negative thoughts and feelings from time to time. Don't let them play the main role in your daily functioning because you are constantly paying attention to them. Try to shift your attention by focusing on a word, thought or behaviour that actively supports you in relaxing, in letting go of the situation and in maintaining your daily functioning.
• Keep in touch with your friends, especially if they are not from the neighborhood. Call them for a chat. Meet in a safe way once in a while. Talk to each other about your concerns. If someone is sick, make sure they know what to do and that they are okay and do not need further medical care. Ask if they need anything (food, medication). Do groceries for him if necessary and drop them off at the front door.
• Do the same for those who are not your friends, but who are studying with you and who you think may be alone. If you are worried about someone and are unable to contact them, send a message to studentendecaan@tilburguniversity.edu.   
• In any case, you don't have to stay alone with your worries. Get in touch and ask for help when you are having a hard time, both mentally and physically. Offer help.
• Relax: on YouTube you will find various music videos to relax, fall asleep or meditate, or just to concentrate.  Search for 'binaural beats' in combination with (deep) sleep, relaxation, healing, meditation or focus.
• Be critical of the messages you read in social media, not all of them are necessarily true.
• Fresh Ideas: a  free platform where you can contact psychology students or experience experts anonymously, if you find it difficult to study and/or motivate yourself, or you just need someone who listens to you.
• Tilburg University's student psychologists offer targeted help with study and study problems and (short-term) personal problems and guidance with problems that directly affect your studies.

On the internet you will find a number of tools.  Most of them are in Dutch, but just try to find out if you can also use English:

• The Listening Line is for anyone who needs a listening ear, anonymous, day and night: tel. +31 (0)900 - 0767 or chat via the Listening Line (many volunteers also speak English).
• At PratenOnline.nl young people with anxiety and depressive complaints can receive free and anonymous chat therapy.  You can schedule a number of one-on-one chat sessions with a regular professional to discuss your feelings and look for ways to feel better about yourself. You will also be offered a self-test and information. 
• In the case of study-related or short-term personal complaints, you can fill in the online registration form for an interview with the student psychologist. If you have any questions, please send an email to studentenpsycholoog@tilburguniversity.edu. 
• In the case of long-term (longer than a few months) or serious complaints; contact your GP/family doctor directly for a good indication and possibly referral to a psychologist or otherwise.