December/January – Health and Wellbeing
What do we mean by Health and Wellbeing?
The World Health Organisation constitution states “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”
Wellbeing is experienced in the dynamic relationships between ourselves, others and our environment. An individual’s health and wellbeing is influenced by a complex combination of physical, mental, emotional and social health factors, which may include things like sleep, diet and exercise, as well as our relationships, careers and financial health.
The protective effect of positive wellbeing is stronger than the detrimental effects of negative wellbeing; it is strongly associated with happiness, life satisfaction, positive relationships, and physical health (e.g. stress – a proxy for low wellbeing – is associated with slower wound healing; Department of Health).
As outlined in the University strategy, we will take steps to support staff and student physical and mental wellbeing and resilience. This webpage signposts both staff and students to relevant resources available. The information presented is not exhaustive, so please get in touch if you are aware of other events, initiatives or good practice from across the University that we could share.
Learn
- If you are a member of staff, you can access a curated Wellbeing in the Workplace learning pathway on LinkedIn Learning, including videos on supporting your mental health while working from home, meditation, and burn out proofing your performance. PDMS also offers courses in areas such as Resilience in the face of change, and mentally healthy work place training.
- Explore our range of wellbeing and mental health guides providing information on areas such as eco-anxiety, reproductive health, self-esteem, and coping with anxiety, or our Shelf Help (self help) resources in the Library, covering areas such as managing change, mindfulness, and body image. Information can also be found on the university or Student’s Union websites. Exploring these guides may help provide support to you, or give you ideas on how you may support others.
- Read the Student Mental Health Agreement 2022-24, which is a partnership project between the University and Students’ Association, setting priorities and projects to support student wellbeing, and keep updated on changes in this area in the new year.
- Understand Wellbeing representation. Information on Wellbeing Officers/Champion/Directors in Schools and Units can be found here, SRC Wellbeing Subcommittee here, and Student Health Officer here. If you have ideas or questions related to Health and Wellbeing, there is information on these pages about how to contact your representatives.
- Research and reflect on the NHS’s Five ways to wellbeing campaign, which encourages you to do 5 things per day to increase positive wellbeing; Connect, Learn, Be Active, Take Notice and Give.
Do
- Explore exercise with Saints Sports: whether you want online classes, group classes, use of gym facilities (with a free induction), personal training, or golf lessons, there is something for everyone! Sign up or attend some free activities on offer to staff and students in the new year: staff can sign up to Jump into January, which will run from 29th January to 26th March, and students can participate in Give It A Go sessions as part of refreshers in the first two weeks of Semester 2.
- Follow University social media accounts which highlight Wellbeing activities for students: for example; Got Support, Got Limits, and St Andrews Wellbeing, to get more information on Health and Wellbeing related activities and events. Students can also sign up to the Wellbeing mail list here.
- Explore the (free) Libby app: if you would like to explore magazines on Women or Men’s Health, cooking and nutrition, exercise, or take some time over the break to explore new book titles or audiobooks, Libby has you covered!
- Meet new people and build friendships: as well as participating in exercise classes or sports clubs, joining a society, or staff or student network allows you to meet and socialise with other people who may have similar interests or experiences to you. All staff are invited to attend the next community meet up on 11 December from 3.15 to 5.45pm in Lower College Hall.
Events
Where: Saints Sport
When: 8.30pm – 10:30pm every Tuesday evening during the semester
More info: Rec Sports
Led by friendly Student Sport Interns, Rec Dodgeball is a fun and informal way for students to be active, try a new activity and meet new people in a relaxed fun environment. Everyone is welcome, and the session is fun, flexible and FREE! The sessions are sometimes split in half, the first half being dodgeball and the second half being a different sport!
Register at reception on the night, meet new people, and have lots of fun!
Who: Open to all students, regardless of ability or passion for sport.
What to bring: Trainers and clothes you can easily and comfortably move around in, such as a t-shirt with tracksuit bottoms, shorts or leggings, and bring a water bottle.Where: Beacon Bar, Student Association
When: Tuesday 3 December, 3-5pm
Join other students to destress at a cozy colouring session! Drop in any time from 3-5pm.
Where: Wardlaw Museum
When: Wednesday 4/11/18 December, 3-5pm
All are welcome to drop into the Wardlaw Museum to relax and draw. Find a place in the galleries and take inspiration from great artworks, capture the detail of an ancient artefact or bring a stuffed animal to life. Easy going, all talents welcome. We’ll provide the materials. No booking required.
Where: Byre Theatre
When: Wednesday 4 December, 6.30-8.30pm
More info and to book: https://byretheatre.com/shows/festive-film-vote/
You voted, we listened. Our Favourite Festive Film vote has now closed with the Christmas Classic, Home Alone winning 66% of our audience poll. Up against the strong contenders of Elf and The Grinch, this heartwarming slapstick came out on top, making it’s way to the Byre screen this winter.
In case you don’t know the story… It is Christmas time and the McCallister family is preparing for a vacation in Paris. Somehow, they leave their eight-year-old son, Kevin, home alone. Trouble ensues and Kevin must now defend his home against a pair of burglars on Christmas Eve.
All welcome to attend (film is PG).
Where: Sandy’s Bar, Student Association
When: Sunday 8 December, 2-3:30pm
As a part of the 16 days of activism against SGBV (sex and gender-based violence), the wellbeing committee is running a letter writing event for students. Come along and write a love letter to yourself or a loved one and take a time to destress and reflect on your semester. Free hot drinks provided!
Where: Online (Zoom)
When Thursday 12 December, 1-2pm
More info: https://events.st-andrews.ac.uk/events/finding-calm-through-the-holidays/
Financial pressures? Feeling the urge to keep up with everyone else on social media? Family relationship dynamics? Being alone? A never ending to do list?
There are so many reasons that the holidays can prove difficult and stressful. Staff can join Healthy Minds practitioners Jamie Jeffreys and Emma Smith as they explore how this stress can impact us and ways we can be more present (pun intended) over the holiday period.
Where: Students Association
When: Monday 27 January to Sunday 2 February
Refreshers’ Week is a great opportunity for students to meet new people and try new things. Running from Monday 27th January to Sunday 2nd February, the Students’ Association will host events every day.
Make sure to attend Refreshers’ Fayre on Sunday 2nd February between 1pm and 4pm . There will be over 100 stalls across the whole Union building with representatives from many of their 140+ societies, subcommittees and university departments.
As a matriculated student, you’re already a member of the Students’ Association representative and activities subcommittees, so get involved!
For more details about Refreshers’ Week and beyond, visit the Union’s website and follow them on Instagram.
Community Reflections
Mental Health and Wellbeing in the Curriculum
Embedding mental health and wellbeing into the curriculum is essential for creating a supportive, inclusive, and dynamic learning environment that promotes both academic success and personal growth. By incorporating strategies that prioritise mental health, educators help students manage stress, anxiety, and other challenges that can hinder their academic performance. Students who feel supported are better equipped to engage in their studies and develop resilience that benefits them beyond the classroom.
To achieve this, a dispersed assessment design can be used, allowing for feedback throughout the process, including peer and self-assessment on drafts. Transparency is vital: sharing marking schemes, exemplars, and assessment weightings ensures that students understand expectations and can better navigate their academic responsibilities. Providing flexibility in assessment types and incorporating diverse teaching methods—such as lectures, interactive activities, and spaces for students to integrate their identities—further supports their overall wellbeing.
Collaboration is another cornerstone. Partnering with departments like Wellbeing and IT Services ensures that teaching practices align with institutional wellbeing strategies and effectively integrate digital tools. Working collaboratively with students fosters lateral knowledge creation and a sense of ownership, while autonomy and choice empower them to take control of their learning journey.
Embedding wellbeing also reduces stigma around mental health by normalising discussions and fostering a culture of openness. Revisiting learning objectives throughout the module and incorporating project-based learning—such as problem-solving and research tasks—further engages students in active learning, making the curriculum more relevant and engaging.
By integrating mental health and wellbeing into curriculum design, educators prepare students for lifelong success. They create an environment where students not only achieve academic goals but also develop emotional intelligence, resilience, and self-awareness—critical skills for thriving in personal and professional contexts.
Benefits of sport and why you should get involved
Throughout my time at St Andrews I partook in many different sports and they all benefitted my experience in different ways, leaving me full of endorphins and like I am a part of a community. I also benefitted from other parts of Saints Sport, like their internship scheme, and the confidence this gave me has helped get me to where I am today. My time at St Andrews would not have been the same without sport.
There are so many opportunities to get involved in Sport. These vary in levels from beginner and recreational to competitive and performance. We are constantly keen to get as many people involved in Sport as possible as we fully understand the benefits it presents. At the University of St Andrews, we believe in the power of sport and physical activity. Whether you’re an elite athlete or just starting your fitness journey, engaging in sport offers numerous benefits that go beyond physical health.
- Physical Well-being: Regular participation in sport improves cardiovascular health, boosts immune function, and increases strength and flexibility. It’s a great way to keep fit, manage stress, and combat the pressures of university life.
- Mental Health: Exercise is a powerful mood booster! Sport helps reduce stress and anxiety, improve focus, and combat feelings of loneliness. It’s a proven way to improve your mental clarity, concentration, and overall well-being, especially during busy academic periods.
- Social Connections: Sport is a fantastic way to meet new people and build lasting friendships. Whether you’re joining a team, attending a fitness class, or simply taking part in recreational activities, St Andrews offers an inclusive and welcoming community where everyone can find their place.
- Skill Development: From teamwork and leadership to time management and perseverance, sport helps develop life skills that benefit you both on and off the field. Whether you’re playing for fun or competition, these experiences enhance your personal and professional growth.
- A Balanced University Life: Engaging in sport provides a much-needed break from academic work, helping you strike a healthy balance between your studies and personal life. It’s a way to stay active, have fun, and recharge your energy for the challenges ahead.
Beat those winter blues and get involved!
Five ways to wellbeing reflections – it’s the small things!
Connect: I found community and belonging as a student by joining the ambassador scheme, where people had similar interests to me. As a member of staff, I have always had an interest in bringing people together; organising Christmas bake off’s, team building exercises, joining the Parents and Carers network etc. People I have met at St Andrews have often been my support system when life has been difficult. To me, people make St Andrews, and I’d encourage everyone to take up opportunities to meet new people, socialise and learn from each other’s experiences.
Learn: I have felt most ‘stuck in a rut’ when my routine has become… too routine! I thrive on learning new things, and I usually have one activity alongside work or study (for example, I completed a Masters alongside work, which was partly financially supported by my Unit as personal development). Look into opportunities to try or learn something new!
Be active: I took advantage of opportunities to be more active as a staff member (and regretted not doing this as a student)! Participating in Saint Sport bootcamps and Stepcount Challenge helped me improve my fitness, and take on challenges like Munro-bagging, the Cateran Yomp, and KiltWalks. The confidence and fitness I gained from these experiences helped me to explore more of the world, reengage with exercise more readily after giving birth, and meet new friends.
Take notice: Since becoming a mum, it has become more evident to me that we are all human and have things going on outside of work and study. Take time to try and understand others perspectives and experiences and reflect on how you can support or better engage or communicate with others.
Give: This is ‘our’ University; we all have a role in working together to improve things we are passionate about. I have volunteered, fundraised and ran charitable projects during my time at St Andrews which has been really rewarding! However, ‘giving’ doesn’t just need to be about financial giving or even committing large chunks of time! This could be complimenting others, recognising others impact, or grabbing your colleague a coffee when they are busy.
Sometimes it is not taking part in big initiatives which best support our wellbeing; it is reflecting on what works best for us in different situations, proactively looking for opportunities we know will have a positive impact when we do have a dip, while also trying to improve our wider environment.
Project Highlights
Imposter phenomenon, also known as imposter syndrome, is where one has feelings of self-inadequacy and doubts about their abilities (Parkman, 2016). Given the demands of academia, it is unsurprising that imposter feelings are increasingly common within Postgraduate Research students. Imposter phenomenon can manifest through signs such as poor self-esteem, low self-confidence, and self-deprecation, which can take a toll on one’s wellbeing and their quality of work/life balance.
Over the past few years, The School of Psychology and Neuroscience (Paula Miles, Lina Chi and Meha Pande) have created and compiled a number of resources in collaboration with Student Services, to target the alleviation of imposter phenomenon amongst PGR students. In particular, we have collected direct quotes from current PGR students and alumni about their experiences with imposter phenomenon. We hope these posters will encourage discussion about imposter phenomenon within PGR students and reiterate that help is available if needed. The quotes, along with support resources, can be found here.
This summer, a group of six enterprising undergraduates (Chloe Annan, Anna Chan, Annie Collins, Mathilda Gatsby, Laura Lasic, and Nina Olshan) undertook an exciting research project that culminated in an online exhibition and indispensable resources for the consideration of disability within the history of art. The students were coached by PhD student Renato Trotta and sponsored by Dr Emily J Hanson in the School of Art History.
Representing a wide range of voices from within and outside of art history, the students engaged in dialogue about how art can influence, reflect, and define wellbeing. They put this dialogue into clear practice by highlighting disability within art history, seeking representation for a greater range of human experience in art. This research and its outputs have also made an impact on a larger project co-organised by their sponsor.
Phenomenal Bodies explores complementary themes within a network of object displays that will be exhibited in Scotland from 2025 to 2027. Additionally, the students created truly impactful resources, including a substantial glossary, that will inform more inclusive language and teaching when it comes to disability. Over the accelerated programme (6 weeks total) the students demonstrated initiative, commitment, and superb collaboration. They made a contribution that clearly shaped their own growth, but will spread its impact from within the School of Art History to the university community and well beyond.
Online Exhibition: https://artandwellbeing.omeka.net/collections/show/1
Opportunities
Jump out of January is a FREE staff initiative, aimed at those who are new to exercise and fitness and those who would like to return to a healthier lifestyle but are apprehensive about joining the gym.
Throughout these 9 weeks, we aim to provide you with all the tools you require to aid you into a healthier lifestyle. We will cover basic nutritional information, goal setting, sleep, recovery, how to create and plan a workout, guidance on the number of sets and repetitions you should be completing and how to progress a programme.
The programme, to be held in Walter Bower House, will run on Wednesday evenings at 5.30pm for 1 hour from 26th January – 26th March inclusive.
Keep your eyes peeled on our social media pages Health And Fitness (@usta_healthandfitness) • Instagram photos and videos and In the loop for information on signing up. Please also feel free to email us direct: [email protected].
Relevant university resources and policies
- Able Futures: provides support to staff working and living with mental health difficulties and to employers. This service offers confidential one-to-one support by fully qualified mental health professionals which is delivered either by phone or Teams over a nine-month support plan.
- Consultation services: provide confidential advice to all University Staff who work with or who encounter students with additional support needs.
- Occupational Health: aim to improve staff wellbeing by having a proactive approach supporting all physical and psychological wellbeing. If you are concerned that work is affecting your health or that your health his affecting your ability to undertake your role, please contact the team for advice. Information on the website covers the referral system, cognitive behavioural therapy and health surveillance. Staff can self-refer by contacting [email protected] and requesting an appointment, or can be referred by their manager via the management referral process. Initial reviews are carried out by the OH Manager or Wellbeing Adviser who can then refer on to therapy for psychological support or physio for rehabilitation following accident or workplace injury. All reviews at Occupational Health are confidential. Health checks, including non-invasive checks to monitor blood pressure, body fat percentage, cholesterol and glucose levels, are offered to all university staff through Occupational Health.
- Peppy: provides free, confidential and personalised support to staff and their partners on Menopause and Men’s Health. Within the app, there are various human expert supports available including menopause and men’s health nurses, nutritional therapists, mental health counsellors and expert fitness practitioners. Upcoming online events include How to eat to help with holiday burnout, Staying active over the holidays, and Health lessons to take away from 2024.
- Nightline: an anonymous, student-run listening and advice service.
- Student health hub: is a great place to contact for any health-related questions if you’re not sure where to go.
- Student services: provide a comprehensive welfare and support service for all matriculated students, book an appointment here.
External support over the Christmas break
There are all sorts of reasons you might find this time of year difficult and that’s OK.
There are a number of different external organisations who provide health and wellbeing advice and support over the festive period.
Have your say
Please contact [email protected] if you would you like to share your own reflections on the theme of Health and Wellbeing or have any feedback on the Diversity Calendar webpages.
The theme for February/March is Gender Equality. If you would like to tell us about any helpful resources, materials or activities related to this theme, or would like to write a think piece, please also contact [email protected].
Win a free private sauna session for up to 12 people
Wild Scottish Sauna offers hot and cold therapy which provides profound physical and mental health benefits; from reducing inflammation and boosting circulation to enhancing mental clarity and relaxation. By combining the therapeutic power of nature with a commitment to community well-being, the Wild Scottish Sauna inspires individuals to prioritise self-care while building deeper connections with others. Further information on Wild Scottish Sauna’s can be found on their website.
THE PRIZE DRAW HAS NOW CLOSED AND THE WINNER CONTACTED – THANK YOU TO EVERYONE WHO ENTERED!
All entries will be given a number and a random number generator will be used to select a winner. You can only enter the draw once and all emails must be received by 9am on Wednesday 18 December to be counted in the draw. The winner will be emailed by Friday 20 December and the prize must be redeemed by March.
Wild Scottish Sauna also support the Bob & Blether women’s swimming group which champions connections with each other and the community around us. See their Instagram for more information.