NHS Self-Esteem Self-Help Guide https://www.nhsinform.scot/illnesses-and-conditions/mental-health/mental-health-self-help-guides/self-esteem-self-help-guide This guide helps you to learn about self-esteem, understand the effects of low self-esteem, and find ways of improving your self-esteem. It takes 30-40 minutes to complete and is based on cognitive behavioural therapy. Mind Self-Esteem Resources https://www.mind.org.uk/information-support/types-of-mental-health-problems/self-esteem/tips-to-improve-your-self-esteem/ Mind has some great information about ways to improve your self-esteem, such as being kind to yourself, building a support network, and testimonials from people who have struggled with low self-esteem in the past. Positive Psychology Self-Esteem Worksheets https://positivepsychology.com/self-esteem-worksheets/ There are worksheets for a range of ages, if you want to help work on your own self-esteem, or teach children and teenagers about the important of self-esteem. By Aisia Lea.

Self-esteem is the opinion we have of ourselves. When it is healthy, we tend to feel positive about ourselves and life in general. When it is low, we can be critical of ourselves and less able to deal with challenges in our life. Low self-esteem can begin in childhood. It can be due to teachers, friends, siblings, parents, and the media. These things can send a message that you are not good enough. Social media has been linked to higher levels of loneliness, envy, anxiety, depression, narcissism and decreased social skills. Social media can have a negative impact on self-esteem as you may be bombarded with people living 'perfect' lives or people who have what is deemed a 'desirable' body. 60% of people using social media reported that it has impacted their self-esteem in a negative way. Social media is a staple in many of our lives for communication, entertainment, and getting information. If social media is impacting your self-esteem in a negative way, it doesn't mean you have to say goodbye to it forever. You can curate your social media platforms to suit you. You can mute words that you may find triggering, block accounts that affect you in a negative way, and click 'not interested' on posts that don't interest you. Social media should be a place where you can enjoy yourself - not somewhere that feels like a chore to be at. By Aisia Lea.

by Aisia Lea Dealing with mental health issues is extremely difficult, and as medics there’s an added pressure that if you speak up about the problems that you’re experiencing, you risk being assessed on your fitness to practice. Here, the GMC answers some questions that you may have about experiencing mental health problems in medical school and when you are a qualified doctor. Medical students and doctors do not have to hide or suppress how they feel or avoid seeking help due to fear of losing their job. As both a medical student and a doctor, you will not be penalised for speaking about or seeking help if you are experiencing mental health problems. Having mental health problems as a medic may feel embarrassing, isolating, and bring about a feeling of shame. You do not need to feel this way. Experiencing a mental health problem does not make you a bad doctor. It is your duty to yourself and your patients to seek help so that you can perform to the best of your ability. No doctor or medical student should suffer alone out of fear. Both at university and in your career, there are plenty of resources there to support you. We need to end the stigma surrounding mental health in medicine. According to the GMC: A health condition alone is not a fitness to practice issue; As we say in 'Achieving Good Medical Practice', in most cases, health conditions and disabilities do not affect a medical student's fitness to practice, as long as the student: demonstrates appropriate insight, seeks appropriate medical advice, and complies with treatment. The issue escalates into fitness to practice when a student doesn't demonstrate insight into their condition or compromises patient safety by not following medical advice. Find the GMC’s guidance on mental health here: https://www.gmc-uk.org/-/media/documents/mythbusters-faqs_pdf-74122231.pdf. As always, if you want to share any of your experiences at medical school with us, email us at welfarehub.nottsmed@gmail.com. If you’re struggling with any other issues, have a look at our website to find some resources that may help you.

Feeling overwhelmed in medical school is normal. It is important to make sure that you have ways of coping with feeling overwhelmed and don't allow it to affect your day to day life. There are plenty of reasons for feeling overwhelmed. You may be overwhelmed with the amount of work, the stress of making friends, or just the responsibility that you may feel as you approach your graduation to become a doctor. You shouldn't feel like you need to be on your A-game all of the time - doctors aren't either so you should not put that pressure on yourself. It is perfectly fine to step back and say that you need some time to evaluate and decompress. There is absolutely no shame in being overwhelmed. You might find certain topics or things that you witness distressing, whether it be talking about certain illnesses or seeing a cadaver in the dissection room. It can be easy to become panicked and feel as though you have to push through these feelings because as a medic you're supposed to be able to deal with it - that's not the case. Having a difficult time with blood or being overwhelmed by talking about death does not make you any less worthy of being a medic, and it is so important to let someone know how you are feeling so that you can find healthy ways of coping with these feelings. Some things in medicine are unavoidable, but that doesn't mean you have to like it! Sometimes you just need to find a healthy way of dealing with things. Talking to your peers about your feelings can be really useful in letting you know that you're not alone in feeling overwhelmed or having a tough time. The likelihood is that someone else is feeling the exact same way as you but is too scared to come forward. The most important thing is that you should not feel ashamed in not being perfect. Instead, you should feel empowered in recognising and accepting that you have the strength to admit when you are struggling. Some ways to help with feeling overwhelmed at medical school are understanding that you're not alone, taking things day by day and break tasks down into small steps, don't try and do everything. The best doctors aren't perfect, but competent, fine-tune your studying. Knowing the best ways of learning that work for you is really important in maximizing your time and reducing stress, and understanding that grades aren't everything. Passing, not perfection, is what's important. By Aisia Lea.

Stay With Them Just being there with your friend can help them to calm down and remind them that help is available. If you are finding it overwhelming, you can find someone else they trust to support you and your friend. Talk to Them and Offer Encouragement You can ask them how they're feeling, or try to distract them by talking about other things. Be calm, patient, and reassuring. Distraction from their anxious thoughts and help them to calm down. They might find it difficult to talk and want to focus on their breathing instead. That's okay, respect their boundaries. Check-in With Them Even if your friend is no longer panicking, they may still feel anxious. You can check in with them and see how they're feeling. Remind them that you are there for them. By Aisia Lea.

No Panic https://nopanic.org.uk/ There are loads of resources here, such as 'End a Panic Attack in Three Minutes', distraction techniques for anxiety and panic, and a wellness toolkit. Young Minds https://www.youngminds.org.uk/ There are resources here about what to do if you're having a panic attack, and how to look after yourself after a panic attack. Anxiety and Depression Association of America https://adaa.org/ They have lots of blog posts and webinars such as helpful ways to address panic attacks, and how to tell the difference between a panic attack or heart attack. By Aisia Lea.

Physical symptoms can build up quickly in a panic attack. These include a racing heartbeat, feeling faint, nausea, sweating, chest pain, trembling, shortness of breath, hot flushes or chills, dizziness, and a feeling of dread or a fear of dying. A panic attack usually lasts between 5 and 20 minutes. The number of panic attacks you have can depend on the severity of your condition. While panic attacks can be really scary, they usually aren't dangerous. If you're experiencing symptoms of panic disorder, it's important to make an appointment with your GP to get the help and support you need. Treatments for panic disorder include cognitive behavioral therapy (CBT), SSRIs (an antidepressant medication), anti-epilepsy medications that are beneficial for treating anxiety, and referral to a mental health specialist such as a psychiatrist or clinical psychologist. By Aisia Lea.

Staying healthy at uni can be really difficult, especially on a tight budget. Here are our tips on the best and most cost-effective ways to stay healthy at med school. Add More Fruit and Veg Everyone knows that we’re supposed to get our five a day, but sometimes this can be easier said than done. Try stocking up on cheap vegetables and fruit that last a while, like apples, carrots and satsumas. Try adding more vegetables to any sauces that you cook or add an apple in with your breakfast! Meal Plan and Prep Planning out your meals can stop you wasting food and money if you know exactly what you’re going to eat. You also might find it easier if you cook in bulk - this way you don't have to worry about cooking after a long day of lectures and don’t have the temptation of a takeaway! Get Moving Having lectures online all day can mean that you’re sat at your desk for hours on end. It’s best to get up every few hours and have a walk around, or even walk to the library to do your lectures there to get some exercise in. Look After Your Mental Health Staying healthy is not just about being physically healthy, but mentally too. This is why it's important to take some time away from your studies to spend time with friends, watch a movie, or practice some self care. Give Yourself a Break! If you really want a takeaway, a hot chocolate, or a cake - have it! Never feel guilty for eating what you want. By Aisia Lea.

Start a Conversation Start off by setting a time to talk and telling your friend your concerns. You should encourage them to talk - don't lecture them. Acknowledge that they are not to blame and ask them how they are feeling. If your friend isn't ready to talk, don't force them to. This may just push them away. Don't argue, even if you don't agree with your friend's actions. Make it clear that they have someone to talk to. Look After Yourself If you find that you're struggling with the knowledge of your friend's eating disorder or if it is getting too much for you, don't be afraid to speak to someone else. This could end up giving your friend more support in the long run. Recognise that you are not to blame. Communication is Key Be patient with your friend and ask them what the best ways are for you to help them. It may take a while before they want to open up or seek help. Talk openly about your worries. Educate yourself about eating disorders and consider sharing resources with your friend. By Aisia Lea.

First Steps https://firststepsed.co.uk/ The website provides information about eating disorders and self image. You can book an appointment atinfo@firststepsed.co.uk, or create a self referral for some support at their website. Beat Eating Disorders https://www.beateatingdisorders.org.uk/ Beat offers free telephone support, as well as online support. You can access a one-to-one chat with a trained professional, or attend online support groups with other people who may be struggling in the same way as you. There is also blog posts from other people who have been diagnosed with eating disorders. Visit Your GP Talking to your GP is the best thing you can do. They can provide you with resources and talking therapies that are best suited to your needs. Accessing help online through chats and telephone calls is a really helpful first step, but letting your GP know what's going on is best. If you're wary of doing so, you can always take a member of your family or a friend with you for support. By Aisia Lea.

Symptoms of Eating Disorders: There are three common eating disorders. Anorexia nervosa, where you control your weight through not eating enough, or by exercising too much, or both. Bulimia, where you lose control over how much you eat, and then take drastic action in order to lose weight. Binge eating disorder (BED), where you eat large amounts of food to the point of being uncomfortable. Other eating disorders include avoidant restrictive food intake disorder (AFRID), where a person may avoid certain types of food, and have a restricted intake. This can be due to a previous bad experience with food, such as vomiting or choking. If someone's symptoms don't fit with the expected symptoms for the three common eating disorders, then they may be diagnosed with an other specified feeding or eating disorder (OSFED). Examples of OSFED include atypical anorexia, where someone presents with all the symptoms of anorexia, but has a weight in a 'normal' range, purging disorder, where someone may vomit or use laxatives to lose weight, but this isn't associated with a binge/purge cycle, and night eating syndrome, where someone may wake up in the middle of the night to eat. While these are some examples, people with OSFED will usually experience different symptoms. Symptoms of eating disorders are spending a lot of time worrying about your weight, avoiding socialising where food is involved, eating little food, taking laxatives or making yourself sick, exercising too much, feeling cold, tired or dizzy, poor circulation, digestive problems, not getting your period, and your weight being very low for someone of your height and age. Causes of Eating Disorders: It's not quite known what causes eating disorders, and it’s likely due to a number of different factors. You're more likely to develop an eating disorder if you or a member of your family has a history of eating disorders, depression, or alcohol or drug misuse, you've been criticised for your eating habits, body shape or weight, you're really worried about being slim, particularly if you also feel pressure from society or your job, for example, ballet dancers, models or athletes, you have anxiety, low self-esteem, an obsessive personality or are a perfectionist, or you've been sexually abused. Treatment Options for Anorexia: The signs of anorexia include missing meals, lying about how much you've eaten and your weight, taking appetite suppressants, having a fear of gaining weight, having strict rituals around eating, and not admitting when your weight loss is serious. Beginning treatment as soon as possible is the best way to avoid serious complications. There are a number of different therapies, such as cognitive behavioural therapy (CBT), which will help you cope with and understand your feelings, as well as how to make healthy food choices. Maudsley anorexia nervosa treatment for adults (MANTRA) involves talking to a therapist in order to understand what's causing your eating disorder. Family and friends can join you if you think it would be beneficial. In specialist supportive clinical management (SSCM), you'll learn about nutrition and how your eating habits cause your symptoms. Food psychodynamic therapy is used when none of the other therapies seem to work for you. It should include trying to understand how your eating habits are related to what you think, and to how you feel about yourself and other people in your life. Antidepressants should not be the only treatment given, and should be used in conjunction with other therapies. Treatment Options for Bulimia and Binge Eating Disorder: The signs of bulimia are eating a large amount of food over a very short time (binging) and then removing the extra food (purging) by making yourself vomit, taking laxatives or exercising excessively. Other symptoms may be a fear of putting on weight, being very critical about your weight and body shape, and mood changes. The signs of binge eating disorder is when a person feels compelled to overeat on a regular basis. Other symptoms are eating when not hungry, eating very fast during a binge, eating alone or secretly, and feeling depressed, guilty, ashamed or disgusted after binge eating. First line treatment for bulimia is self-help. You will be given a self-help guide that will help to monitor what you are eating, make realistic meal plans, learn about your triggers, identify the underlying causes of your disorder, and find other ways of coping with your feelings. You can also join a support group. If the self-guided help isn't successful, you may be offered cognitive behavioural therapy (CBT). CBT involves talking to a therapist, who will help you explore emotions and thoughts that could be contributing to your eating disorder, and how you feel about your weight and body shape. Antidepressants should not be the only treatment given, and should be used in conjunction with other therapies. By Aisia Lea.

There are plenty of reasons to feel anxious in medical school: meeting new people, dealing with patients, a high workload, long hours, and the responsibility you may face. While it is normal to feel fleeting anxiety about these things, it is not normal if your anxiety is affecting your day to day life. About one in three medical students globally have anxiety- a prevalence rate which is substantially higher than the general population. This is something that must be dealt with. It is unacceptable for what could be a third of our medical school population experiencing such feelings, and it is integral that they know where to go and where to find help. Being anxious or having feelings of anxiety is nothing to be ashamed about and is something that can be treated. There are plenty of resources that are there to support you if you are struggling. Even so, we should be doing more to alleviate the issues that are causing medical students such feelings. If your workload feels too much, it may be worth having a conversation with your personal tutor about making a plan to best cater to your educational and social needs. Having a good work-life balance is the key to reducing stress during medical school. Another way to help is by talking. Talk about how you feel and share resources so that people know that they are not alone in how they feel. We are trying to do this with our Mental Health Spotlight. Talking about different conditions helps to destigmatize talking about your mental wellbeing. By Aisia Lea