Mental Health Awareness Week 2024

Mental Health Awareness Week runs from 13 to 19 May. This year’s theme is Movement: moving more for our mental health.

Why movement is important?

We all know about the importance of physical activity – it improves muscle strength, increases endurance and prevents many diseases. Exercise provides a natural and effective boost to our mood; regular movement increases the production of endorphins (the body’s natural mood lifters) and can help break the cycle of negative thoughts by providing a positive focus.

Engaging in physical activities improves self-esteem and confidence, as we often feel a sense of accomplishment after a good workout. Incorporating movement into daily routines can provide structure and purpose, which are essential for maintaining mental health and coping with life’s challenges. Social interaction during group exercises may also help alleviate feelings of loneliness and isolation, fostering a sense of belonging.

Improved sleep quality is another important reward, as exercise can reduce insomnia and restlessness. Physical activities help with stress management by reducing levels of the body’s stress hormones adrenaline and cortisol. Anxiety often exacerbates sleeping troubles, so relieving stress at the end of the day may help you sleep better (but don’t work out too close to bedtime, as a high-intensity workout can make it more difficult to fall asleep).

Movement is also proven to be a catalyst for neurogenesis – the creation of new neurons, which enhances cognitive function and overall brain health.

What type of movement is good for mental health?

The best type of exercise to improve your mood should be a mix of activities that you enjoy, as this is likely to motivate you to repeat them.

See below some of our suggestions:

• Walking. For many people, walking is their go-to mental health exercise. A short burst of 10 minutes’ brisk walking can boost our mood and increase energy levels. Moderate walking pace is also believed to improve your memory and ability to learn. 
• Running. When you run, chemicals responsible for lifting mood (endorphins and serotonin) are released in your body.
• Strength training. According to recent research, resistance training (such as weightlifting) can significantly reduce low mood and symptoms of depression. 
• Yoga. Regular practice can lead to sharper focus and clearer thinking. It helps modulate serotonin levels (important neurotransmitter in the brain), playing a key role in mood regulation.

Woman silhouette. Photo by Jill Wellington sourced from Pixabay

• Dancing. According to Judith Lynne Hanna (p.41), dance is often considered a remediative intervention to cope with stress. It can enhance our wellbeing and develop a greater tolerance to stressors.

Ideas to get you started

You can find some brilliant suggestions on how to boost your mental health by moving more on the Mental Health Foundation’s website. Here are some of our favourite ideas:

• Take a break from sitting. Many of us are sitting for long periods during the day. Remember to set a timer and take regular breaks; stand up, walk around and stretch your body.  
• Find the fun! Embrace your inner child and find the joy in movement. Play games with friends or go for a picnic in the park. Fun and laughter alongside movement are guaranteed to make you feel better.
• Moving in nature. Even if you live in the city, you are likely to be not too far away from nature. Join a walking group or gardening club and enjoy movement outdoors in a green environment.
• Listen to music that gets you moving. Try playing your favourite song when you get up in the morning and put yourself in a good mood for the day ahead.
• Don’t forget to rest! Establish a regular, relaxing routine that lets you unwind.

Laban Library has a great selection of books on mental health and wellbeing. You can find the list of recommended resources on the library catalogue’s Home page under Other Searches > Reading Lists, or by typing in #MentalHealth&Wellbeing in the Search box.

Some of our recommendations – including recent acquisitions, such as Iben Have’s Calm, Jennifer Pilotti’s The science of movement, exercise, and mental health and Camila Devis-Rozental’s The student wellbeing toolkit: preparing for life at college, university and beyond  (all published in 2023) – are currently on display in the Laban Library, so browse and borrow next time you visit us.

Recently acquired publications on display in the Laban Library

Please remember that don’t have to wait until a problem becomes a crisis. If something is troubling you, get in touch with Trinity Laban’s  Counselling Service. You can also find some useful resources on related subjects on Student Services Moodle page.

Even small amounts of physical activity can make a big difference. Finding enjoyable ways to stay active is the key!

_{Ball Beach. Photo by Pexels sourced from Pixabay}

Bibliography:

Science Direct. (n.d.). Neurogenesis. Retrieved May 15, 2024, from https://www.sciencedirect.com/topics/medicine-and-dentistry/neurogenesis

WebMD. (n.d.). Mental Health Benefits of Running. Retrieved May 15, 2024, from https://www.webmd.com/fitness-exercise/how-running-affects-mental-health

Harvard Health Publishing. (2018, August 1). Lifting weights might lift your mood.  https://www.health.harvard.edu/mind-and-mood/lifting-weights-might-lift-your-mood

Calm. (n.d.). 6 benefits of yoga for mental health (and how to practice). Retrieved May 15, 2024, from https://www.calm.com/blog/benefits-of-yoga-for-mental-health

More Yoga. (n.d.). How does yoga “mood boost”? Retrieved May 15, 2024, from https://support.moreyoga.co.uk/hc/en-gb/articles/22080718658065-How-does-yoga-mood-boost

Hanna, J. L. (2006). Dancing for health : conquering and preventing stress. Altamira.

Neurodiversity Celebration Week: 18-24 March 2024

Welcome to Laban Library’s blog – a space for sharing our latest updates on new resources, activities, interests and more!

There is no better way to start than with marking a very special occasion –  Neurodiversity Celebration Week!

This international, annual event challenges misconceptions around neurodiversity. It was initiated in 2018 by a 16-year-old neurodivergent student Siena Castellon, who experienced significant challenges throughout her education and wanted to raise awareness of the issues that she faced. This year’s event will take place between 18^th and 24^th March. If you are interested in learning more about neurodiversity, consider joining some of the free talks and events listed on the Neurodiversity Celebration Week’s website. Subjects that will be covered include neurodiversity at work and in higher education, neuro-inclusive language and fuelling creative minds – to name but a few.

What is neurodiversity?

Neurodiversity is a term frequently used to describe differences in the way people’s brains process information. Our brains are unique, which means that we all have different skills, abilities and needs. There are many strengths that come from divergent thinking, including creativity and innovation, complex problem solving and hyper-focus. Many employers are actively looking to hire neurodivergent workers in areas that would complement their abilities and skills.

Study tips for neurodiverse students

These simple, practical tips can make a big difference:

• Find a comfortable study space that will help you focus. Some students find working in a library (alongside others) motivating.

• Blocking distracting apps on your phone or turning on the silent mode can also help.

• Create a study schedule with regular breaks. Study in small chunks, as “little and often” tends to work better than prolonged sessions.

• Routine can be good! There may be specific times during the day when you find it easier to focus, so use that knowledge.

• Use colour folders for different subjects and sticky notes to summarise ideas and create mind maps.

Does the library have resources on neurodiversity?

Neurodiversity Celebration Week is the perfect time to explore some of our resources on the subject, so please have a look at the latest display next time you visit the library.

Selection of resources on neurodiversity, available to borrow from Laban Library

We also recommend checking  #Neurodiversity reading list on the Laban Library’s Catalogue. We regularly buy new resources and update this list, so it’s worth checking it from time to time. Some examples of our recent acquisitions published in 2024 include:

• Lotta Borg Skoglund’s “ADHD girls to women: getting on the radar” – a research-informed look at the unique challenges of girls and women with ADHD, sharing some useful strategies and tips.
• Jane Sonny Wise’s “We’re all neurodiverse: how to build a neurodiversity-affirming future and challenge neuronormativity” – this book challenges assumptions of who is and isn’t neurodivergent.
• Jolene Stockman’s “Notes for neuro navigators: the allies’ quick-start guide to championing neurodivergent brains” – autistic author Jolene Stockman explores the ways in which we can boost the autistic people in our lives.

Did you know that…

Laban Library offers extended loans for neurodivergent students, colour paper for printing and tinted overlays for visual stress – for use in the library, so speak to our staff at the Enquiry Desk next time you are in.

For those who would like to try some dyslexia-friendly digital tools, we have the following software on all library PCs:

• Ghotit can help with essay proof-reading, read text aloud to you, check spelling, grammar and much more.
• Inspiration mind mapping is a visual thinking tool for creating graphic organisers, outlines and presentations.
• Open Dyslexic font in Word.

In addition to the above, have a look at Dyslexia-friendly tools tile on Laban Library’s Moodle page; consider using some of them when writing assignments etc.

Further information on support for neurodivergent students can be found under Student Services and Disability Support on Moodle. Our friendly team is also keen to help, so please get in touch with any questions or recommendations and help us celebrate our differences not only this week, but every day!