Talk About It

Talk About It

A zine about mental health

Hey! Thank you for picking up Talk About It !

I think we should talk about mental health. It is so hard when mental health issues are glamourised in the media, but when it comes to reality, we’re all a little scared to talk about our emotions.

I try to be as transparent as possible with my struggles. I may not be a medical professional, but I am 3/4 of the way through a psychology degree, and I have struggled with my mental health for as long as I can remember. Growing up, there was little said about mental health, and no one to talk to about my feelings. I don’t want this to be the case for the next generation.

In a happier and healthier place now, I wanted to use my voice and my experiences to help others. There are places for you to go, and safe spaces to share your struggles, and you will find examples of these throughout this zine.

It was important to me that the opinions and advice written in this zine weren’t only my own, nor my co-editors and writers at Exeposé, but other students at Exeter too, with a few medical professionals, and psychologists, to balance things out.

Look after your loved ones, and remember, you are not alone.

Amberly Wright, Online Deputy Editor

TRIGGER WARNING: THIS ZINE CONTAINS THEMES OF MENTAL HEALTH, NEAURODIVERSITY, SEXUAL ABUSE, RAPE, AND SUICIDE, WHICH SOME READERS MAY FIND DISTRESSING. IF YOU ARE STRUGGLING PLEASE SEE THE BACK COVER FOR HELPLINES & SUPPORT.

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What is mental health?

Much like physical health, our brain can suffer too. It is estimated that 1 in 4 of us will experience a mental health problem in their lives. Mental health problems can affect anyone, whether it be a family member, friend, or yourself.

As mental health problems are so common, it is important to know the signs and to know how to help someone. This conversation isn’t always easy, but hopefully this zine can shine light onto the conversation of mental health and help to decrease the stigma of struggling and seeking help.

Mental Health Awareness Week is celebrated annually in May. This year, between the 12th-18th May, the theme is community. Though this zine is published for this week, the conversation shouldn’t stop once the week is out. This zine will provide tips and tricks for supporting yourself and your community, as well as signposting to local and national services.

By Amberly Wright, Online Deputy Editor

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Supporting loved ones When someone you love is struggling with their mental health, it’s easy to feel helpless, not knowing how you can support them.

There are many different signs that someone is struggling, and these can often be hidden, so it is so important to check in with your loved ones, and let them know you are there for them.

Anxiety and depression are two of the most common mental health problems, according to Mind, with 8% of people suffering from mixed anxiety and depression, 6% struggling with anxiety, and 3% struggling with depression.

It is important to be patient with you’re loved ones when they’re struggling with their mental health. They are still a person outside of their struggle or disorder. Gently let them know that you’re there for them and try not to pressure them into talking - they’ll confide in you when they feel ready.

It is likely a confusing time for them too, just as it is for you, so be patient, be gentle, and offer your shoulder for them to lean on. A hug, a coffee date, or a phone call can make all the difference.

By Amberly Wright, Online Deputy Editor

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Dealing with exam stress May has arrived, which means exam season is officially here. It’s time to make study schedules, rewatch lectures, catch up on all your readings, and go MIA until June rolls around. For university students, this is without a doubt one of the most stressful times of the year, especially for first-year students who aren’t quite sure what to expect. If you’re feeling overwhelmed, here are a few tips to help ease your stress and anxiety during these intense months.

First things first, get organised. Stress often leads to disorder, so take a moment to collect yourself. Figure out what study method works best for you. Maybe it’s following a set schedule or squeezing in study sessions whenever you get the chance. Either way, make sure it’s realistic and something you can stick to. A clean, tidy environment can also help reduce stress, making it easier to focus and find what you need when you need it.

Keep your motivation in check. Studying for long hours without breaks will only leave you tired and burned out. Give yourself something to look forward to by rewarding your study sessions with a sweet treat or take a quick stroll down to the quay with a friend to unwind and recharge. During exam season, I like to balance study time with hobbies. Personally, reading and drawing during my breaks helps me destress.

Try to make studying more enjoyable. Turn your revision into games by quizzing yourself or your friends or by adding drawings to your work.

Switching up your study spot can also help. Whether it’s the cafe or a secret spot on campus, changing your environment can make studying feel more exciting. This is a great way to make studying less stressful and more engaging.

Don’t hesitate to reach out. Exam season can feel isolating. Everyone seems caught up in their studies, which can make it hard to reach out, but don’t be afraid to talk to someone. Whether it’s friends who are going through the same thing, family members who’ve been there before, or even your university’s wellbeing services, talking it out can help ease the pressure.

It’s completely normal to feel stressed or anxious during exam season, but don’t be too hard on yourself, your wellbeing should always come first. Take breaks when you need them, and don’t be afraid to reach out to your lecturers or seminar leaders for support as well, they’re there to help.

By Ria Brown- Ayres

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Reading for mental health Fiction or non-fiction storyline books where you can step into a whole new world, are highly credible in providing an escape from your thoughts and distracting you from them. One of my personal favourites lately has been Toshikazu Kawaguchi’s “Before the Coffee Gets Cold” series, but the choice is ultimately yours with there you go about choosing which alternative universe you drift off to.

Reading works well for your brain and allows for improved literacy and memory, or increased vocabulary maintained by your brain – which can ultimately improve your academic performance, leading to improved mental health in the process.

I personally love to read outside – going on a walk somewhere and finding a park with a bench or a field to sit in allows for Vitamin D absorption, regulated breathing through exposure to some fresh air, as well as the ability to move your body if you desire. Reading is the added bonus here, and along with the other benefits described, it truly works wonders for your entire body, and it has helped me greatly throughout my time at university.

It is important that while picking a book, you don’t always opt for ones related to your degree – I have been guilty of this myself, but I find that when I can focus on something completely different than just my modules, the benefits of reading for mental health stand out even more.

On the other hand, the book “Obsessive, Intrusive, Magical Thinking” by Marianne Eloise helped me immensely in my journey of understanding and rationalising my struggles with OCD, but it is important to note that you don’t have to read about what you’re experiencing for reading to benefit your mental health. For me, it is almost always a case of reading about my condition to feel understood and seen; it makes me feel less stuck in my own head, so I definitely recommend it for that – just make sure to find an appropriate balance of what works for you!

As outlined above, reading can act as a useful distraction from negative thoughts and stressful times. Personally, during exam season, I like to make sure I have something to do that doesn’t just involve revision and essay writing – and reading still makes me feel somewhat productive while allowing me to take a break. It is definitely something worth utilising for yourself, especially in

By Magdalena Kaneka, Online International Editor

times of stress!

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Exeposé’s bookshelf The Hunger Games by Suzanne Collins In desperate need for catharsis? Then look no further than Suzanne Collins newest instalment of the ‘The Hunger Games’. If this book doesn’t help release all those pent up feelings, you may not have been reading it correctly. This book will have you tearing your hair out, but hopefully will offer temporary relief from the horror of deadlines.

By Isabella Yates Welcome to the Hyunam-Dong Bookshop by Hwang Bo-Reum A novel featuring an ensemble of characters finding solace in their neighbourhood bookshop, with the owner as the protagonist. Each are confronting their own struggleswhether it be mental health, academic pressure or simply losing their way. It is a relaxing read with philosophical undertones which will be relatable to anyone.

By anonymous Step By Step by Simon Reeve CW: Depression, suicide, grief.

This book recounts Reeve’s early life, leaving school with 1 GCSE, a volatile relationship with his father, whilst suffering from depression. Significantly, Reeve discusses how he turned his life around at the Sunday Times as a post-boy, a pipeline which led to him becoming an investigative journalist, making history as the youngest staff writer in the Times’ history.

By Poppy Fellows The Courage to be Disliked by Ichiro Kishimi and Fumitake Koga A powerful psychology non-fiction which instantly became my inner people-pleasers best mentor. Set up as a dialogue between a philosopher and a student, reading this book has felt like a mini-therapy session for re-wiring anxiety and setting healthy boundaries.

By Rosie Batsford

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Processing through art My grandma died in 2021. It was the first year of sixth form and I was taking art as an A-level. I think the first paintings I did after her death were literally just a series of grotesque, screaming faces. Fortunate enough to have an entirely supportive teacher, and scrambling to find some outlet of expression, I chose the most crude symbolic way to express my loss and literally painted myself through the five stages of grief. Maybe I’ve become a little subtler since then.

This wasn’t the first time art provided an escape, and it wouldn’t be the last. We’re all struggling with something, and for me, during the spring after her death, it was loneliness. Art can just be a distraction, and this is an absolutely valid way to use it to help keep you ‘sane’. But if you want to go further and use it as a kind of therapeutic process, you can.

The act of painting doesn’t make whatever you’re struggling with go away. In fact, I’m sorry to say that art as a kind of therapy isn’t about ‘ridding’ yourself of bad sensations. You are literally creating a physical reminder of how you felt when you made the art. Maybe this is where that ‘art is pain’ sentiment comes from… This doesn’t diminish art's potential as catharsis; if anything, I think it enhances it.

I want to try and make it really understandable why art is so cathartic, and that really anyone can use this with time. Imagine being able to compartmentalise that thing going on in your head that’s really bothering you. Maybe it’s quite big, that’s okay, you can ‘cut’ a piece off of it and then turn that ephemeral feeling into a physical, tangible task, like a drawing. Something that you can focus on, something you can enjoy and something you can ‘finish’. It distracts you from what hurts, whilst keeping you connected and grounded in those feelings, letting you understand them from a relative distance.

I can look back on my old paintings and recognise in them the things that still linger with me and where I’ve grown. It doesn’t have to be that you’re creating something symbolic or evocative specifically of whatever is going on; maybe no aspect of your art refers to anything you’re currently struggling with. Mostly when I feel like I need to draw, I’ll pick some celebrity from a movie I like and draw them. Maybe they’ll be screaming or smiling or scowling, maybe some small aspect of them is relatable to me. Now, for me, this is usually enough. Maybe it's enough for you as well, but you won't know unless you try.

By Charlie McCormack, Print Screen Editor

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Art by Chalie McCormack

Sport While often associated with high pressure and stress, competitive sports can equally be extremely rewarding and benefit your mental health in a number of ways.

Starting with the feelings of pride and self-esteem, both cornerstones of good mental health, stem from the genuine achievement of representing your university at BUCS level. You have pushed through the chaos of freshers week trials, committed to weekly training despite the relentless lecture schedule, and proven yourself a reliable teammate. You are now wearing the dark green kit with the university logo in preparation for your first BUCS appearance. Isn’t that something to be proud of ? The sense of achievement alone is a powerful source of mental wellness.

The positive team spirit and social network in a BUCS team can also aid your mental health. Competitive sport reflects a shared drive to succeed, and when held collectively by a group of like-minded students, it creates a powerful sense of purpose. With every individual truly concerned about the tournament’s outcome, a feeling of mutual support, encouragement and motivation naturally develops. The resulting environment lifts your confidence and strengthens your overall well-being.

Of course let’s not forget about the ‘feel-good hormones’. While the process of BUCS training can seem grueling at the beginning, the release of dopamine and endorphins into the bloodstream at the end of the session will certainly lift your mood.

By Mikhail Shklover, Online Sport Editor

Serotonin

HAPPY HORMONES!

Practice yoga Spend time in nature Get some sunlight

Dopamine Listen to music Get moving!

Good quality sleep

Achieve a goal!

Nature can provide serotinin, a

Endorphines

Oxytocin

happy hormone, from sunglight

Sport & Exercise

Hug your loved ones!

and being outdoors! Here are some

Laughter

Dance

other ways you can naturally

Enhance creativity

Give a compliment

increase your happy hormones!

Eat dark chocolate

See friends & family

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By Amberly Wright, Online Deputy Editor

The importance of nature

As I write this to you, I look outside from the window into the treasures of this warm April day that spring has brought us. I listen to the distant melody of the birds talking to their friends, welcome the sun shining on my back, and close my eyes as the fresh air greets me. These small joys are often taken for granted, and it isn’t until the first sunny day in February that we remember how lucky we are. Seasonal depression is real, and even though I know this sun won’t last forever, moving inside nature’s orbit is how we can embrace our environment for all its sun and rain.

As Exeter students, we are all accustomed to walking, with Cardiac Hill to show for it.

We have all resented its staggering climb, especially when you have an 8:30 lecture!

However, your morning walks to campus are more beneficial than you thought. The Mental Health Foundation (MHF) explain that researchers use the term ‘connectedness’ to describe the healthy relationship between humans and nature.

Moving inside nature’s realm can help us feel more grounded and present. This connection is founded on the big three: the mind, exercise, and the outdoors. Walking in nature can enhance our receptivity to the life around us. Living forms, like our trees, plants, and animals, imagine a vibrant landscape within our minds to remind us of nature’s living purpose and ours, too. The benefits of walking in nature are also rooted in our connections with other people.

The longer evenings invite us and our friends to step into nature and adore the coral sunset and the golden skies. Whether you are introverted or extroverted, our connection to nature is embodied in the beauty of our green spaces. The MHF have also discovered that a positive relationship with nature can help boost concentration and focus. As a student body, this is one of our main priorities, and without it, we cannot learn or grow.

So, believe it or not, our daily walks to campus prepare us for a productive day ahead.

In today’s epidemic of procrastination and shortened attention spans, nature helps us see life for its most desired functions — patience, peace, and tranquillity. Introducing these objectives into our everyday lives allows us to experience nature in all its glory, becoming a valuable asset to our self-care routines.

By Bethany Last

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Climate anxiety Last year my lecturer said that if he thinks too much about the future of the planet, of its impending demise, it fills him with an unimaginable dread. When he said that it just didn’t make sense to me, the world’s not actually dying, right?

And this is ultimately the issue, we all need to start acknowledging the realities of the climate crisis, because this denial we (and that includes me) are feeling leads to rampant energy usage, a disregard for the planet, and a lack of care for how the current political climate digs deeper into our oceans every day.

But all of that dread is scary. So much of this zine has been about protecting yourself from uncomfortable feelings. Even though I know you want to skip back to best reading recommendations, I propose that whilst anxiety is something nobody should feel, and learning techniques for dealing with this is crucial, climate anxiety is a fear we need to feel. It’s an intrinsic call to action, a shouting, screaming tug in our stomaches begging us to take care of the world we were born into. The only world we have.

So how do we learn to navigate this kind of anxiety? I think we all need to spend more time in nature, touching grass, skipping through forests, dipping in rivers, climbing up mountains, rolling down hills. Just go look at the sunset tonight. I think that’s how we reactivate our love for the natural world- and perhaps also our desire to protect it.

The dream is that this reinvigoration will bring with it action, movement, change, rather than the static, pitting impossible that we have developed. It’s not over. But it’s also not solved.

Importantly, climate anxiety is not the same as anxiety. When you feel anxiety you usually can’t find the root cause of the problem, it niggles at you and it’s usually incomprehensible beyond the desire to be anywhere but where you are. Comparatively, climate anxiety knows its cause, it’s not anxiety, it’s fear. But that doesn’t mean it won’t niggle at our mental health too, and it certainly doesn’t invalidate it. It does make it different though, significant.

We’re already feeling the effects of climate change. And that is scary. But it’s not over just yet.

There’s plenty of ways to refocus that anxious energy for good and start making a positive impact for the planet. So, I take you back to the words my lecturer said next. He said, but that dread doesn’t stop him studying it, doesn’t stop him turning the lights off or cycling to work.

It’s all making a change.

I think we all need to rebuild that love for the natural world. That childish desire to run, skip, roll. It will help to better your mind, and will give you hope to cling to, that there’s still time to make a change.

By Katie Matthews, Online Editor-in-Chief

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Support for sexual assault Dealing with sexual assault can be a scary and painful battle, and that process is completely different to every person who has experienced it. If you have been through this awful trauma (it’s hard to call it that, but then again that’s what it is), then firstly, I am so sorry.

Nobody should ever make you feel anything but confident and assured in yourself, and what you do next is entirely your choice. If you can, find solace in the people you love. Where that isn’t an option, or you feel you need the kindness from an educated stranger, the below support can come in.

Please look after you, healing takes time. Remind yourself of your distinct and beautiful value in this world. You deserve to feel loved, comfortable and safe. You will feel that way again, I promise.

The following information has been provided through interviews with consultants at the Devon Sexual Health Clinic and Devon Rape Crisis. Speaking about your experiences, when your ready, is irrecovably healing and I caanot recommend these support systems enough.

Firstly, your wellbeing must come first, both phyically and emotionally. To book an appointment at Exeter’s Sexual Health Clinic, on Sidwell Street, you must register for a personal health record (link on their website) and book online. They don’t tend to accept walk ins, but you can book an appointment at their reception when open during weekdays. You can also talk about your experiences with wellbeing at wellbeing@exeter.ac.uk or 01392 724381.

You can self-refer to the Sexual Assault Referral Service (SARC). They can direct you on where to go from here, including talking you though the judicial process and offering forensic tests. There will never be a pressure to take further action, but they will be there to support you and provide emergency sexual healthcare. You can also ring 999 after an assault. It’s easy to forget that rape and sexual abuse are crimes, and the police are there to support you, will listen, and signpost to healthcare and listening services.

Risk of HIV through needle spiking is incredibly low. If you believe you may have been sexually assaulted after spiking, contact the Sexual Health Clinic or SARC and they will provide emergency contraceptive support. You can call the 24/7 National Rape Crisis Support Line, 08085 002 222, at any time, even just for a chat. Devon Rape Crisis may have ‘crisis’ in their name, but they are there for anyone struggling.

By Katie Matthers, Online Editor-in-Chief 12

Self-Care Tips 1. Get closer to nature, as it has a calming effect 2. Get more sleep (adults need 7-9 hours each night) a. Develop a bedtime routine b. Avoid screens, alcohol, and caffeine, as well as exercise c. Go to bed around the same time of day.

3. Keep moving - exercise releases feel good hormones.

4. Eat healthy food to nourish your brain - everything in moderation and a balanced diet! Chocolate and sweet treats are part of a balanced diet when accompanied with vitamins & minerals!

5. Be kind and create a better world 6. Be curious and open-minded to new experiences 7. Plan things to look forward to 8. Understand and manage your feelings 9. Talk to someone you trust 10. Be aware of your mind around drugs and alcohol, and ensure you are not using to deal with feelings.

Tips to understand and manage emotions: 1. Notice your emotions 2. Name your feelings 3. Identify triggers 4. Give yourself compassion 5. Write down feelings 6. Accept emotions 7. Make positive affirmations a part of your routine 8. Give mindfullness a try 9. Speak to someone if you need it Taken from the Mental Health Awareness Week website

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How I love being a woman Being a woman can be hard. Don’t get me wrong, I do love being a women, but it comes with its complications at the easiest of times. Not only do women have tricky menstral cycles and reproductive problems, such as endometriosis and PCOS, there are many harmful stereotypes for women, as well as looming dangers of sexual assault.

Endometriosis occurs when cells similar to the lining of the womb, are found on other areas of the body, causing pain, inflammation, hormonal changes, and scar tissue. It is estimated that 1 in 10 of individuals assigned female at birth suffer from endometriosis when they reach reproductive age which equates to 176 million individuals worldwide!

Many research studies show links between symptoms of endometriosis and mental health, due to the decreased quality of life. On average, it is estimated to take 8 years and 10 months to get a diagnosis, from the initial GP visit.

Although there is currently no cure for endometriosis, surgery, hormonal treatments, and pain relief can be effective for managing symptoms. Many organisations offer support groups, the closest to Exeter, is in Taunton - more details can be found on the Endometriosis UK website.

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By Amberly Wright, Online Deputy Editor

PMS and the Menstrual Cycle Across the menstrual cycle, women’s bodies go through a whole host of changes. The cycle is split into four phases: The Menstral Phase - otherwise known as the period!

The Follicular Phase - the release of FSH to produce eggs.

The Ovulation Phase - when mature eggs get released (the fertile window) The Luteal Phase - body prepares for your period, PMS occurs.

Who doesn’t hate their period? Not only do they come around every month and often bring unexpected side effects and make your life harder, they also impact other aspects of your health without you even realising.

Not many know this, but menstrual cycle and hormone fluctuations can have negative consequences on mental health. Some know about PMS but not many realise how hard it is to diagnose at times, as it is impossible to perform a medical test on it and know for sure that you are affected by it.

PMS (Premenstrual syndrome) can involve unexpected mood swings, additional pain or irritability or even depression. It affects almost 50% of all women, among these 20% experience it severely, according to research.

I was never formally diagnosed with PMS but because I suffer from hormonal balance that significantly impacts my cycle, I was able to identify a pattern in me feeling worse mentally.

During that week before my period, everything seems harder and every small inconvenience makes me break down.

It is crucial to track your hormonal health if you notice any worrying symptoms. Frequent visits at an endocrinologist is what helped me to be more aware of what is happening.

If you look around, you might find out that you are not alone with experiencing those symptoms. You shouldn’t be afraid to talk about period and PMS because talking about it helps to understand how to take a step back and fight it.

If you suspect that you might have PMS, monitor your symptoms and see a doctor if it significantly affects your quality of life.

By Agata Koralewska 15

Boys DO Cry In today's day and age, societal norms are rather mixed when it comes to men’s mental health.

While society is more open about mental health in general, the conversation around men tends to be overshadowed. Encouraging men to express their emotions is a step forward, but it’s not as simple as it seems.

It’s no secret that men cry and show various emotions, that aren’t traditionally masculine.

Many face daily struggles—at work, within families, or in personal development—that are often overlooked. Historically, men were expected to provide, protect, and serve. These roles aren't inherently negative, but when left unexamined, they can feed into emotional suppression with serious consequences.

Growing up in an Eastern European household, mental health was never openly discussed.

Depression or anxiety were rarely acknowledged. Instead, a strong work ethic and focus on goals were emphasised, keeping emotions in check. Some would argue this is toxic, but I’m grateful for the resilience it taught me. I never felt emotionally repressed, but rather encouraged to develop discipline and inner strength.

When I asked my grandfathers—both Holocaust survivors and victims of Soviet repression— how they coped with trauma, they responded simply: “That was what was expected of us. We understood our situation and persevered. Overthinking wouldn’t have helped.”

But that mindset doesn’t always serve men today. In 2022, 74% of suicides in England and Wales were among men. In 2023, suicide rates reached a 24-year high—especially among males.

On average, 19 men take their own lives in England and Wales every single day. Moreover, suicide is the biggest cause of death for men under the age of 35. These statistics reveal that many men still suffer in silence, often feeling that expressing emotion is a weakness. Cultural stigma continues to discourage openness, leaving many without support or understanding.

I’m fortunate to have had a loving family despite a strict upbringing. But not every man has that luxury. That’s why initiatives like Movember and Andy’s Man Club provide the help and support that men need when battling struggles with men’s mental health. Sometimes, just one awkward and unconventional conversation can bring about more change than one might initially think.

Men’s mental health is not a niche issue; it’s a pressing one. Creating space for vulnerability, empathy, and real dialogue is essential. It’s time society vocalises the issue allowing men to feel —and heal—openly.

By Antek Kałduński

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A Conversation on Suicide This page contines themes of suicide, which some readers may find distressing.

The conversation about suicide, though hard, shouldn’t be avoided.

It is estimated that 1 in 5 individuals have suicidal thoughts, and 1 in 15 individuals attempt to end their life.

Suicide is an issue close to the hearts of many in Exeter, with Exeter student, Harry Amrmstrong Evans taking his life in 2021. His family are advocating for a law, known as Harry’s Law, to be set up, informing universities of the suicide rates in their communities, to better equip themselves to deal with students who have suicidal thoughts.

If you are struggling with suicidal thoughts, you can reach out to the university wellbeing service, or national services like the Samaritans on 116 123, CALM on 0800 58 58 58, and Papyrus on 0800 068 41 41, or see the back page for other numbers.

Suicidal thoughts can affect anyone, regardless of their gender, age, or background. In 2021, over five thousand people passed away because of suicide in England, according to the Office of National Statistics, and it is estimated that the male suicide rate is a shocking 15.8 per 100,000, and the female rate is a still astonishing 5.5 per 100,000. These statistics are only some of the many that show how much of a pressing issue suicide really is, and the reality of male suicide. Suicidal thoughts, attempts, and the struggles relating to suicide are heavily stigmatized, and even more so for men, as many may feel that showing emotion and vulnerability can lead to an absence of masculinity, causing secrecy when struggling with their mental health, thus the stigma surrounding suicide continues. Keeping quiet about your struggles surrounding suicide can be one of the many reasons one may never recover from their suicidal thoughts, whether they are scared of appearing weak, when in reality they are fighting one of the hardest battles, or whether they feel there is no one there to listen; there always is.

As one of the lifestyle section editors, and someone who has struggled with their mental health for many years, I felt this was an important article for me to write, all be it a difficult one. I struggled with suicidal thoughts for a year or two, prior to coming to university, and it’s something I scarcely speak about. The conversation surrounding my mental health is an uncomfortable one, but in its discomfort, I can see the importance to push boundaries and have this conversation. Suicide is a dark topic, often met with uncomfortable silences when it’s brought up, creating an unwelcoming environment for those suffering, so it is important for us to open the conversation. I have talked to close friends and family about my experiences with suicidal thoughts and I sought professional help, and thankfully I overcame my battle with suicide. I am learning to accept myself and my past, rather than trying to escape from it, as my mental health struggles have made me into the person I am today, for that I am thankful.

However, many aren’t as lucky in their fight as I was and are unable to see an escape or seek help. Feeling suicidal can make someone feel trapped and worsen their emotions, especially in silence; after all, stigma thrives in silence. During the month of September, Suicide Prevention Month is marked, a time for many of us to reflect upon loved ones who have suffered from suicidal thoughts, or perhaps you’ve also struggled with feeling suicidal. By discussing suicide and raising awareness for the everyday struggles some of us face, those suffering can feel less alone. It’s important to check up on your loved ones, particularly in these colder months as it becomes easier to stay home. You never know when someone could be struggling.

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By Amberly Wright, Online Deputy Editor

Rising above Anxiety & Panic Acknowledging how panic and anxiety have disturbed my life as a student the past three years ironically stresses me out. I’ve avoided writing this in the same way I procrastinate going outside on an off-day or doing my work when I’m feeling overwhelmed. I don’t wish to frame this as a how-to guide – it’s just my own experience. I hope instead that this might give some insight into how best to cope with those feelings during university; I’ve spent much of my time here in pursuit of ways to make myself feel in control and positive.

Going stir-crazy Stress, panic and anxiety can sometimes make us feel like we don’t want to go outside. Often when I feel terrible I also start to believe I look terrible, and worse, that people can sense how terrible I feel.

Despite this, on the occasion that I’ve dragged myself outside (or even been dragged out by my boyfriend) I’ve returned home feeling even just that little bit better. I think burning that adrenaline I sometimes feel I have too much of is good for me; going for a walk, even on a rainy day, makes me feel like I’ve not entirely wasted away at home and have instead made some effort to expel the tightness in my chest I woke up with.

De-cluttering my brain Lots of people enjoy TikTok and find that it provides a well-earned break or distraction, but I’ve learnt that my brain works better without it. Deleting the app allowed me to reclaim some sense of control over my thoughts. I started to come across a lot of unhealthy content surrounding health and food on social media, and while things like that don’t negatively impact everyone, it’s this kind of content that some of us struggle to ignore or forget. I decided earlier this year that doomscrolling TikTok to ‘relax’ simply wasn’t worth the heart palpitations and compulsive thoughts I would inevitably find myself experiencing before bed. (No shame to anyone who finds TikTok a positive influence on their life, it just wasn’t for me!)

Hobbies ≠ Procrastination I’ve come to realise it’s difficult to imagine an enjoyable life without putting time aside for my own interests. I often find myself feeling bad for reading a book or watching a film, and while it may sound obvious, a little passivity is important to feel like you’re maintaining healthy boundaries between work and play. Especially as someone who experiences more panic when life gets overwhelming and the deadlines piles up, I think allowing myself to spend a few hours a day doing things others might see as ‘procrastination’ has become an important coping mechanism for me.

Finding things to look forward to I’ve often managed to calm myself down by whisking up a matcha or walking to town with the intention of buying tea. I’ve tried to turn my obsession (or addiction) into something which gives my day a positive boost and makes me feel productive rather than allowing myself to give in to doomscrolling. It’s also given me a sociable distraction; I often have tea with my housemates or walk to my favourite café in town with my boyfriend. Integrating this routine into my life has meant that, even if juggling deadlines and feeling unsure of myself, I have something to look forward to.

By anonymous

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Depression We all feel sad, it’s a common emotion. But if the sadness begins to affect your daily life, it could be a sign you are suffering with depression. Depression is the most common mental health struggle worldwide, with 3 in 100 people diagnosed with it. If someone you know is struggling with depression, it is important to let them know you are open to listening and helping.

There are different types of depression: Persistent depressive disorder (PDD) - lasts for 2 years or more, also called dysthymia or chronic depression.

Seasonal affective disorder (SAD) - occurs at a particular time of year, or during a particular season.

Antenatal depression - occurs while you are pregnant.

Postnatal depression (PND) - occurs in the first year after having a baby.

Premenstrual dysphoric disorder (PMDD) - a hormonerelated disorder that affects your body but also how you feel.

If you suffer from depression, be assured that help is out there, and recovery is possible. It may seem like a dark time, but asking for help is the first step, and can open the door to recovery. Talking therapies like CBT are incredibly beneficial for depression, as are medications known as SSRIs (referred to colloquially as antidepressants), which stop your body from serotonin re-uptake, and promote release and absorption.

By Amberly Wright, Online Deputy Editor

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Eating & Body Image Your body is your home, and it is so important to nourish it, regardless of your reflection. Your body does so many amazing things for you each day, allowing you to do sport and go for coffee with friends - all bodies are deserving of love!

There are many types of eating disorders, effecting many different people around the world in a variety of ways.

Anorexia nervosa, bulimia nervosa, and binge eating disorder are some of the most well-known eating disorders, however, many eating disorders are lesser recognised, but the prevalence rate is just as high. These include ARFID, (avoidant, restrictive food intake disorder) where specific foods and textures can be difficult for some people to eat and they may restrict their diet to specific brands and food groups, EDNOS, (eating disorder not otherwise specified) which concerns other eating disorders that do not fit another diagnosis criteria, and orthorexia, where one’s food intake is restricted to food deemed ‘healthy’ by the individual, such as whole-foods and organic food.

BEAT, the UK’s eating disorder charity, estimates that 1.25 million people in the UK have an eating disorder. I am one of the 125 million. A few years ago, I received my anorexia nervosa diagnosis, something I rarely talk about. My eating disorder had been part of my life for many years prior and continued to affect me for a few years to come. Thankfully, after over a year of support with specialist eating disorder therapists, I was able to be discharged from support and move away to university, the fresh start I needed to fully let go of my eating disorder and recognise the person I am outside of it. Every day can be a different battle, but I remind myself that I have come a long way. My eating disorder provided me with resilience and a passion for psychology, and I am proud of how much I have grown.

According to BEAT, the UK’s eating disorder charity, 25% of eating disorder sufferers are male, which debunks the stereotype that eating disorders only affect women. Eating disorders are some of the most misunderstood mental illnesses, as most people think that the person suffering is just consumed by their weight and the numbers on a scale. The words ‘anorexic’ and ‘bulimic’ are often misused and create harmful stereotypes and increase the stigma of eating disorders. A large proportion of those suffering with anorexia never reach a weight deemed ‘underweight’ and their BMI remains above the healthy norms, as set by the NHS. This is why accessing eating disorder support can be so difficult. Even though services aim to intervene early, lots of people get turned away or dismissed if their weight and BMI is healthy, which unfortunately leads to their eating disorder getting worse.

Eating disorders can manifest in various ways, with behaviours that social media has presented as normal are disordered. Skipping meals and only eating when exercising, are becoming the norm for adolescents, especially young girls, and these behaviours are often praised by social media, damaging the way we feel about our bodies.

Your body is your home and is so much more than a reflection in a mirror or a number on a scale, and it is important to recognise the amazing things your body does every second of every day. I spent many years hating my body and have damaged my body as much as I could; these are years I can never get back. I celebrated my sixteenth and seventeenth birthdays without cake, and I had to stop doing the activities I love. Even though my eating disorder has given me resilience, my teenage years were filled with tears rather than adventures. Eating disorders are underrecognized and undertreated and it is important to reach out for support if you feel able to.

However, there is hope if you or a loved one is struggling with an eating disorder. The university wellbeing service can provide help if you are struggling with an eating disorder or other metal health difficulties, and the eating disorder peer support group can provide a safe space to discuss your struggles in a pro-recovery setting. The BEAT website also provides support, advice, and signposting for both those suffering, and those supporting someone.

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By Amberly Wright, Online Deputy Editor

OCD In the UK, around 1.2% of the population suffer with Obsessive Compulsive Disorder, known as OCD. OCD has harmful stereotypes with lots of people using the term OCD to describe behaviours of cleanliness and order, which can be, but are often not, symptoms of OCD. OCD can be caused by environmental factors, such as trauma, or genetic factors, like a parent suffering with OCD, or a similar disorder.

OCD is categorised by a series of obsessions, which are thoughts that will not go away, and compulsions, a behaviour where an individual feels they must do a behaviour to get rid of the thoughts. These thoughts can be intrusive and scary, which can cause individuals to feel ashamed and not seek help.

Charities, such as OCD Action and OCD UK, are diminishing stigma and stereotypes, and talking more about OCD. Charities like BEAT (the UK’s eating disorder charity), and Mind, can also help with the co-morbid conditions of OCD, like anxiety, and eating disorders. You can reach out to the university wellbeing centre, and your GP to get help and guidance, as well as talking to someone close to you. OCD is not something to be ashamed of, and recovery is possible.

Treatments such as CBT and exposure therapy can be beneficial for individuals with OCD. Additionally, medication such as SSRIs and SNRIs can help, as OCD can sometimes foster from a re-uptake of serotonin (where you body does not correctly store and release serotonin), much like anxiety and depression.

By Amberly Wright, Online Deputy Editor

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Tips for Overwhelm in a Neurotypical World New people, tight deadlines, and unpredictable routines, university can be overwhelming for everyone. However, for neurodivergent students, these challenges are often more intense.

After navigating them myself for three years, I’ve developed both preventative and responsive strategies for managing overwhelm when advice aimed at neurotypicals falls short. University offers a unique opportunity to be your most authentic self. While it felt daunting at first, I was upfront about my neurodivergence when I met my first-year flatmates. Being open reduced the pressure to mask and helped them understand my needs and behaviours. Shared living becomes far less stressful when you’re not hiding parts of yourself that, if suppressed, can worsen burnout and overwhelm. In my experience, the earlier these conversations happen, the better.

Speaking of shared living, university life can drain your social battery, increasing feelings of overwhelm. Learning to say no isn’t rude; it can be essential for protecting your well-being.

While experiences outside your comfort zone can be valuable, it is equally important to honour your needs. You don’t have to go clubbing if it’s not for you! With almost 30,000 students at Exeter, there will be people who share your social style.

Staying connected with friends and family from home, especially early on, can also offer comfort from those who already understand you and your neurodivergence. The shift from a structured school day to university’s flexibility can also feel overwhelming. Try building a rhythm that works for you; consistent weekly habits like walks or movie nights can provide structure and consistency. Tools like planners, times, and reminder apps can also help manage time when things feel chaotic.

Don’t hesitate to reach out to the Study Support Team; they understand these challenges and can assist with access arrangements, extensions, and general support to help you navigate university life. Emotional overwhelm is often accompanied by sensory overload.

Tailoring your bedroom into a sensory-friendly space, carrying headphones or sunglasses (especially on campus) or removing yourself from environments that feel too much are all helpful strategies. Overwhelm may still happen, and that’s okay. Having a plan, whether that is a grounding routine, a reliably quiet space, or simple affirmations, can help you manage difficult moments and regulate in public spaces.

Despite its challenges, neurodivergent students can thrive at university, especially with the right support. Balancing everyday demands alongside our additional challenges is no small feat. Simply being at university is, in itself, an achievement worthy of recognition.

Ella Jade Smith, Print Sci-Tech Editor

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Battling stigma There can be a lot of stigma surrounding asking for help with our mental health, whether it’s taking medication or reaching out to talk, help can be incredibly beneficial but hard to access withing society.

With diagnoses for mental illness on the rise, accessibility and support should be freely provided without judgement or criticism. Asking for help can be incredibly challenging and should be commandeered on its bravery and strength. Not only do we have to believe we are allowed to ask, but often we have to convince ourselves help is possible. The stigma surrounding asking for help is a chain that has to be broken; accessing support is neither weak or burdening and should stop being labelled as such. We do not have to suffer in silence or alone.

From a young age we are so often taught that emotions are unimportant or a transition towards adulthood, how often have we all been told it’s just a phase or our hormones. When it comes to mental health, no matter how old you are or what situation you are in, how you feel is important. Although mental illness can be less visible to others and possibly harder to understand, it does not make it any less real or deserving of support. Due to mental health’s internal nature, it can feel all-consuming to our bodies and mind; because of this it is vital we have a safe space in which to process with these emotions without being subject to prejudice and unhelpful stereotypes.

Whilst asking for help does not guarantee a quick fix, it sets us on the path to gain the support we need in order to make a difference to our lives. Recovery requires a lot of work, but the reward far outweighs the fear. As someone who as braved therapy and recovery, I can confirm that no amount of stigma has been worse that the possibility of being unwell forever.

Asking for help is challenging, but it is also brave. It is about understanding that we are not obliged to endure pain, and we are allowed to take time for ourselves. Help will always be hard, but it will always be worth it. It is vital we break down the stigma around asking for help to make sure it does not interfere with the access to important, life changing treatment.

By Megan Wynn

It’s okay to seek help!

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Mental Health Awareness Week Mental Health Awareness Week, brought to you by the Mental Health foundation, is a week aiming to spread awareness and resources on how to look after your mental health, and how to support others.

This year, the theme of Mental Health Awareness Week is community to “celebrate the power and importance of community.” The aim is to celebrate the communities that support individuals, and help to protect and nurture good mental health.

Throughout the week, they will be providing expert information and guidance on how community supports good mental health, providing ideas for how to cultivate mentally healthy communities, sharing inspiring stories from communities across the UK, and encouraging people and organisations Mental Health Awareness Week defines community as ‘a group of people brought together through something which they share in common. It can be found with either the people who live around us in a geographic location or with people we connect with through similar values and interests.’

There are many different communities, especially at university. Many of us have communities through sport teams and societies, and others have them within their student housing or friends on their course. I met some of my closest friends in my first-year flat, and I even met my nowboyfriend in that same flat! I have made friends through hockey, where I play for ISCA, and I have made some long-lasting friendships through Exeposé, past, and present.

By Amberly Wright, Online Deputy Editor

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An Interview with Nightline Nightline is a confidential anonymous listening and information service for students at the University of Exeter.

This is part of a larger charity- the National Nightline Assocation- with a huge network of university Nightlines across the country.

I spoke to Co-President Elodie Maggs about the role of Nightline in Exeter, and how it can help students whilst at university. They are led by a team of trained, caring students, there to speak to any student who needs a chat.

Elodie shared that to the volunteers at Nightline, “No problem is too big or too small,” they will listen to anything, and are always willing to help. Even just exam stress is a completely valid reason to call. In fact that’s why the first Nightline was set up in Essex in 1970, because students “just wanted to make sure there was a service available to support students, primarily due to exam stress.”

Many assume that Nightline is a crisis service. Whilst Elodie “can understand the misconception,” she shared that they “don’t have to be the last option, when no one’s there […] we’re happy to just chat.” However, for students who do find themselves in crisis in the late hours, making use of Nightline’s listening service is always an option.

The identity of all listening volunteers is kept anonymous, except for the public facing committee. This is the ensure that confidentiality is maintained and to allow those who use the service to trust that they are speaking to someone who will maintain their anonymity. Nightline is set up this way to reduce the fear of calling and talking to someone you may know. Because they are an information service, you can also just call for signposting to other services like wellbeing or other charities.

They are happy to talk to you about absolutely anything, from walking home by yourself, to feeling really low, they are a trusted wellbeing service here at Exeter, and something that I’d greatly encourage those who need it, to use. Nightline also have a messaging service which takes away the need to speak on the phone to someone and is used just as much as phoning in.

Nightline are technically a student society, but are far more than that. Whilst they’re involved with a national charity of 31 Nightlines across the country, like any society, student involvement is critical to their continued ability to provide support.

If you are a compassionate individual who wants to see change in the local community, being a part of Nightline is a deeply benevolent way to include charitability and kindness in your life at university. There are practice shifts, opportunities to observe and someone is always there to support you during the training period. Nightline also bring in speakers from other charities and associations, as well as from the larger charity, to provide additional training and expertise to volunteers. As Elodie said, ‘throughout your time at Nightline, you’re always learning new things.”

After my conversation with Elodie, I realised that Nightline is by students, for students- and that is why it’s so important. It is a really crucial part of the University’s support network and talking about it more, and normalising use of the service, is how more people can be guided to the right kind of support for them in a single evening, or in the future.

The phone number for Nightline is on the back of your student card.

By Katie Matthews, Online Editor-In-Chief

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Devon Wellbeing Together (drug & alcohol) 0800 233 5444 or via email on SW_together@waythrough.org.uk Mental Health Matters (general mental health) 0800 470 0317 (24/7) The Moorings in Devon, Exeter, Torquay, and Barnstaple, offer out of hours in-person support.

Devon Mental Health Alliance (daytime) NHS Talkworks 0300 555 3344 (daytime)

University Wellbeing University Health Centre 01392 676606.

University Wellbeing Service 01392 724381 or email wellbeing@exeter.ac.uk Eating disorders support group & ADHD support group (via societies on the Guild Website.

Nightline (number can be found on the back of your student card).

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I would like to thank everyone who has been a part of Exeposé, past and present, for helping me realise that my voice has power. Without you, Talk About It wouldn’t have been possible. A special thankyou to Katie, for her immense support and guidance with this project.

Idea: Amberly Wright Editorial & Creative Direction: Amberly Wright & Katie Matthews Graphics: Canva under CCO License.

Contributing Writers: Amberly Wright, Ria Brown-Ayres, Magda Kaneka, Isabella Yates, Poppy Fellows, Rosie Batsford, Charlie McCormack, Mikhail Shklover, Bethany Last, Katie Matthews, Agata Koralewska, Antek Kałduński, Rosie Peters-McDonald, Ella Jade Smith, and Megan Wynn With a special thanks to charities & organisations, and individuals, offering their help: University of Exeter Wellbeing Service University of Exeter Student’s Guild Exeter Sexual Health Clinic Nightline

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National Helplines & Support BEAT (eating disorders) 0808 801 0677 (3pm-8pm Monday-Friday) or email help@beateatingdisorders.org.uk Campaign Against Living Miserably (low mood & suicidal feelings) 0800 58 58 58 (5pm-12am) FRANK (alcohol and drug misuse) 0300 123 6600 Mind 0300 102 1234 (9am-6pm Monday-Friday) Mindline Trans+ 0300 330 5468 (Friday evenings only) National Suicide Prevention 0800689 5652 6pm-12am) Papyrus (suicidal feelings) 0800 068 4141 , text 07789 209 697 , or email pay@papyrus-uk.org (24/7) Samaritans (suicidal feelings) 116 123 (24/7 365) SANEline (concerned about a friend) 0300 304 7000 (evening help, 4.30pm-10pm) SHOUT text SHOUT to 85258 (24/7) Switchboard (LGBQIA+) 0300 330 0630 (10am-10pm)

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