Dear friend,

If you're reading this, you might be feeling overwhelmed, lonely, or just unsure where to turn. As both an international PhD student and a Community Assistant, I want you to know this: It's okay to struggle, and it's okay to ask for help – but it's also okay to simply enjoy being a human, not just a researcher.

What makes your heart light up?

Whether it's joining a society or a club, painting, hiking, or just sitting in Botanic Gardens with a coffee – these moments matter just as much as your academic work.

Postgraduate life comes with unique pressures, but it should also bring joy. For me, that's meant scaling climbing walls (both literally and metaphorically), playing enthusiastic table tennis, and taking trips to discover Northern Ireland’s and European stunning landscapes.

Where to Start: Wellbeing That Works For You

Wellbeing isn't one-size-fits-all. Here are ways to explore what works for you:

• Sports & Activities: The Queen's Sports Centre offers everything from climbing wall to beginner squash sessions, from Zumba class to Strength HIIT training.
• Adventure Opportunities: The QUB Accommodation Trips organises affordable trips around NI – perfect for clearing your mind.
• Creative Outlets: From choir to craft societies, there's space for every passion.

When You Need Extra Support

Let me walk you through the support options available, from everyday wellbeing to more specialised care. Think of this as a friendly map to help you navigate your wellbeing journey.

1. Starting with Wellbeing Support at Queen's

Did you know most postgrads use wellbeing services at some point? You're definitely not alone. Here are some welcoming places to start:

• Our Graduate School Well-being Wednesday offer relaxing spaces to breathe and connect with others who understand postgraduate life. I've personally found the mindfulness sessions to be a real anchor during busy weeks.
• The Drop-in Support at One Elmwood is like having a compassionate, professional ear waiting for you. You can just show up and talk things through – no heavy commitment, just human connection.
• Your School Wellbeing Adviser is like a personal guide for academic-related stress. They've helped many students with everything from time management to finding the right support services.

2. Your GP: A Supportive First Step

If you're feeling persistently low, anxious with physical symptoms (such as handshaking and raised heartbeat) or just "not yourself," your GP can be a wonderful ally. In my experience, they're genuinely caring professionals who want to help. At your appointment: They'll ask gentle questions about how you're sleeping, eating, and coping. You can request a doctor you feel comfortable with everything you share stays completely private. (A small tip – remember to register with GP ASAP.)

3. Talking Therapies: A Space Just for You

Sometimes we all need a dedicated space to work through things. Queen's offers: Inspire Wellbeing counselling, where trained professionals provide a warm, non-judgmental space to talk.

4. Medication: A Personal Choice

If your GP suggests medication, please know this is always your decision. Many students find it helpful as part of their recovery journey, but it's okay to ask questions and take time to decide what's right for you.

5. Specialised Support When Needed

For more complex situations, our Student Mental Health Team provides compassionate, expert care from psychiatrists to psychiatric nurses. From personal experience working with them, I can tell you they truly want to help you succeed both academically and personally.

6. In Crisis? Immediate Help Is Here

If you're feeling unsafe or in crisis (such as struggling with suicidal thoughts or intention of self-harm):

• Our 24/7 Lifeline (0808 808 8000) has caring professionals ready to listen any time, day or night.
• The Home Treatment Team can provide daily support right where you live.
• And if needed, hospital care is there as a temporary support, not a failure.

7. Academic Support Through Disability Services

Many students don't realise that registering with Disability Services can provide practical academic support while you focus on your wellbeing. Their Mental Health Tutors have helped countless students navigate challenging periods.

Personal Notes

If you’re hesitating to seek support, I want you to imagine me sitting beside you, saying this gently: What you’re feeling makes sense, and help exists for exactly this moment.

Three Things I Wish Someone Had Told Me Earlier:

1. The bravest individuals I know are those who ask for help

• That includes researchers who now publish groundbreaking work
• Senior academics who credit support services for their success
• And yes, me – someone who once thought "I should handle this alone"

2. Small steps count

• Forwarding this blog to a friend with "This resonated"
• Sitting quietly in a well-being session without speaking
• Booking a GP appointment just to explore options

3. Queen’s is designed for humans, not just scholars

• Our Disability Services, Mental Health Tutors, and Wellbeing Team exist because brilliant minds sometimes need extra care
• Using them is as logical as using the library – just more personal

A Quiet Truth:

The version of you that’s struggling right now? That’s the version most worthy of support. Not the "perfect" future you, but the present you who’s showing up anyway.

However you choose to proceed:
Whether that’s reaching out today, saving a helpline number for later, or just remembering these words next time the weight feels heavy – you’ve already done something courageous by reading this far.

Queen’s is a better place because you’re here. Your health, your happiness, and your future matter. However you're feeling today, please know there are warm, welcoming people here ready to support you. I'm always happy to chat over coffee if you'd like to talk things through.

 

With care and solidarity,
Sijie Mou
Community Assistant & International Student