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January “Fresh Start” Mental Wellbeing Guide for Students Living Away

January is the month that sells us a reset. New diary, new timetable, new you. 

But if you’re a student living away from home, it can feel less like a clean slate and more like you’ve been dropped back into real life at full speed. The weather is dark and cold, your bank balance may be recovering from December, and deadlines have a way of arriving precisely when motivation disappears.

A “fresh start” does not have to mean a total life overhaul. In fact, the version that actually helps your mental wellbeing is usually smaller, kinder, and a lot more realistic. Think: a handful of steady routines, a room that feels calmer to be in, a few people you can lean on, and a plan for stress before it turns into a crisis.

This guide is designed for students living away, in halls, a house share, or private accommodation, who want January to feel more manageable.

Why January can feel heavier than you expected

Coming back after the holidays is a transition, even if you had a good break. 

You move from family rhythms to self-managed life again: feeding yourself, washing clothes, organising study, keeping on top of bills, and motivating yourself without anyone noticing if you do not.

January also tends to pile on pressure in quiet ways. Social media is full of “glow ups” and productivity resets. Uni chat can become exam chat. Your body clock is still catching up after late nights. 

If you feel flat, anxious, irritable, or tearful more than usual, it does not automatically mean something is wrong with you. It might mean you’re adjusting, and you need supportive structure, not self-criticism.

Your “fresh start” is one anchor habit, not ten

If you try to fix everything at once, you’ll probably burn out by week two. A better approach is choosing one or two “anchor habits” that create a knock-on effect for the rest of your day.

A solid morning anchor can be simple: get out of bed at roughly the same time, open the curtains, drink water, and step outside for five minutes if you can. Daylight and movement do not solve everything, but they do tell your brain it’s daytime and help regulate mood and sleep over time.

An evening anchor matters just as much. Give yourself a wind-down routine that signals “the day is ending”. That might be a shower, making your room a bit tidier, packing your bag for tomorrow, and putting your phone on charge away from your bed. 

NHS Every Mind Matters has a practical set of mental wellbeing tips that includes sleep, stress and daily habits that are worth borrowing from.

Make your room feel like a safe base, not a storage unit

When you live away, your room is often where you study, rest, eat, scroll, and recover. If it feels chaotic, your brain gets fewer chances to switch off.

You do not need a Pinterest room makeover. Aim for “calm enough”.

Start with three quick wins. First, clear one surface (desk or bedside table). Second, create a “landing zone” for keys, ID, charger, and headphones so you are not panicking before lectures. Third, improve comfort: a warm lamp, a cosy blanket, or a hot water bottle. 

In winter, light matters. If you can, take a few minutes in the morning to get bright light into your eyes (curtains open, step outside, even briefly). It’s a small habit that can make days feel less gloomy.

If your living setup is noisy or stressful, consider building a mini “decompression ritual” when you walk in: shoes off, kettle on, favourite playlist, and a two-minute reset before you start anything else.

Friendships, homesickness, and the “I should be having more fun” trap

Living away can be lonely even when you’re surrounded by people. You might miss home. You might feel like everyone else has found their group. You might be social, but still feel unseen.

Instead of aiming for a big social life, aim for steady connection. A good target is one meaningful conversation a day, even if it’s short. That could be a quick voice note to a friend, walking to the shop with a flatmate, or showing up to a society for half an hour.

Also, give yourself permission to keep friendships “light” sometimes. Not every hangout needs to be deep. Familiar faces and small routines can do a lot for your wellbeing.

If you’re struggling at night, remember that some universities have a Nightline service: student-run listening support during term time, often open late when everything else feels shut.

A study plan that protects your mind, not just your grades

January often comes with exam season, coursework, or both. The aim is not to become a productivity machine. The aim is to study in a way that reduces fear and increases control.

Start by taking the vague stress and turning it into a visible plan. List what’s due and when. Then choose the next small action, not the whole mountain. “Read two pages and write three bullet points” is a real action. “Revise everything” is not.

Try working in short blocks (even 25 minutes) with proper breaks, and finish study with a “closing routine”: write down what you did, what you’ll do next, and where you’ll start tomorrow. That one habit reduces the late-night spiral of “I’ve done nothing” because you can literally see what you’ve done.

If perfectionism is a big driver of anxiety, build in “good enough” tasks. Practice questions done imperfectly are often more useful than perfect notes you never review.

Money stress: reduce uncertainty before it becomes panic

Financial stress hits mental wellbeing hard because it creates constant background threat. The quickest relief often comes from clarity.

Do a simple “January money map”. You are not judging yourself, you are just looking. Work out: rent, bills, travel, food, and anything non-negotiable. Then decide what’s flexible. If you’re avoiding banking apps because it makes you anxious, that’s a sign you need a kinder system, not more avoidance.

If you’re genuinely struggling, speak to your university support services early. Many universities have hardship funds, budgeting support, or advice services, but they work best when you ask before it becomes an emergency.

Digital wellbeing: stop letting your phone set your mood

In January, people post their best habits, best bodies, best relationships, best revision setups. If you’re lonely in a messy room eating cereal for dinner, that content can make you feel like you’re failing at life.

A realistic goal is to create “phone boundaries” that protect your nervous system. Pick one no-scroll window each day, ideally the first 30 minutes after waking or the last 30 minutes before sleep. 

You can also move the most triggering apps off your home screen, turn off non-essential notifications, or set a timer for social media. These are tiny changes, but they reduce emotional whiplash.

When you should get extra support, and where to start in the UK

Self-care is helpful, but it is not a substitute for support when things feel unmanageable. If your mood is persistently low, anxiety is interfering with daily life, you’re not sleeping, you’re not eating properly, or you feel unable to cope, reach out.

A good first step can be your university wellbeing team or your GP. If you need urgent mental health help in England, NHS guidance explains where to get urgent support, including using NHS 111 (with the mental health option) in many areas, and calling 999 in an emergency.

If you need someone to talk to right now:

Samaritans are available free, day or night, by calling 116 123.
Shout offers free, confidential, 24/7 text support in the UK by texting SHOUT to 85258.
If your university has Nightline, it can be a supportive option during term time, especially in the evenings.
Mind also lists helplines and routes to support, including Shout.

If you feel you are at immediate risk, or someone else is, call 999.

A fresh start that lasts longer than January

The best “fresh start” is not dramatic. It’s sustainable. It’s choosing a few habits that make your days slightly easier, then letting those habits carry you through the weeks when motivation dips.

Try ending this week with one simple check-in: What helped even a little? What made things worse? What’s one small change I can make next week?

Living away is a big deal. You are learning how to be a person in the world, not just a student. January does not need to be perfect. It just needs to be supported.

The Ultimate Student Meal Plan on a Budget

If your money seems to vanish somewhere between rent, travel, and the odd “I deserve a treat” coffee, you’re not alone. 

The cost-of-living squeeze has made food shopping feel like a weekly puzzle – and takeaway temptation is always lurking. The good news is that a simple meal plan can cut your spending fast, reduce food waste, and save you from that nightly question: “What on earth am I eating?”

Think of meal planning less like being strict, and more like giving yourself options. The goal isn’t gourmet perfection. It’s cheap, filling, reasonably healthy meals that can flex around your timetable, your kitchen setup, and your budget.

The Golden Rules of Budget Eating

Before you build a plan, get the foundations right. 

Budget meals work best when you repeat ingredients across different dishes, rather than buying a random item for one recipe and never touching it again. Pick a handful of “base” staples you can remix: rice, pasta, tortillas, oats, tinned tomatoes, beans, frozen veg, eggs, and a couple of sauces or spices.

The second rule is to plan around what’s discounted. If you choose meals first and shop second, you’ll pay full price more often. Flip it: check offers, reduced sections, and what’s in your cupboards, then build meals around that.

Finally, use your freezer like a best friend. Frozen veg is often cheaper, lasts longer, and stops you binning sad limp peppers on day five.

A One-Week Budget Meal Plan That Actually Feels Like Food

This plan is designed to use overlapping ingredients so you can shop once and cook smart. It assumes you’ll cook 3–4 times and rely on leftovers.

Breakfast rotation (pick one each day):
Overnight oats with banana or frozen berries; peanut butter toast; or porridge with cinnamon. If you want extra protein, add yoghurt (often good value in larger tubs).

Lunch rotation (leftover-powered):
Leftover chilli in a wrap; pasta salad using fridge bits; or “soup and toast” using batch-cooked lentil soup.

Dinners (7-day mix):
Start with a simple veggie chilli made from kidney beans, tinned tomatoes, onions, frozen mixed veg, and spices. Eat it with rice one night, then use leftovers in wraps the next day. Midweek, cook a big tomato pasta with lentils stirred into the sauce for a cheap protein boost. Later, go for fried rice using leftover rice, frozen veg, and eggs – it’s fast, filling, and ideal when you’re tired. Finish the week with jacket potatoes topped with beans and a little cheese, plus a side of whatever veg you have left.

If you eat meat, you can add one budget protein option such as chicken thighs or minced meat and stretch it across two meals. If you’re leaning into Veganuary, swap meat for lentils, chickpeas, tofu, or plant mince depending on what’s on offer.

The Budget Shopping List That Covers the Week

A smart basket isn’t about buying “cheap food”. It’s about buying food that can become multiple meals.

Core carbs like oats, rice, pasta, and potatoes form the base. Tinned tomatoes, beans, chickpeas, and lentils give you variety without costing much. Frozen mixed veg, peas, and spinach can carry you through the week without waste. 

Add onions and garlic for flavour, plus a couple of “boosters” such as stock cubes, curry powder, soy sauce, or a jar of pasta sauce (only if discounted). For flexible protein, eggs are usually the easiest option – and for plant-based, look for tofu and pulses on multi-buy deals.

Local Shopping Tips That Save Real Money

Big supermarkets can be convenient, but they’re not always your cheapest route. 

If you’ve got one nearby, a budget supermarket is often worth the switch for staples, frozen food, and basics like oats, pasta, rice, and tins. The bigger saving, though, often comes from how you shop rather than where.

Reduced sections are your secret weapon, especially in the evening. If you see reduced bread, freeze it. If you find reduced veg, chop and freeze it. Apps that list end-of-day surplus from local shops can also turn up bargain bags – great if you’re flexible with what you cook.

For fresh fruit and veg, local markets and independent greengrocers can be cheaper than you’d expect, particularly for “odd-looking” produce that tastes the same. Asian and Middle Eastern supermarkets can be brilliant for big bags of rice, lentils, chickpeas, spices, and sauces at lower cost. 

And if you’re shopping near campus, don’t ignore corner shops entirely – they can be handy for “top-up” items, but try not to do your full weekly shop there unless you’ve compared prices.

How to Make Veganuary Easy (Even If You’re Not Fully Vegan)

Veganuary doesn’t have to be all-or-nothing. If you want to get involved without spending loads, focus on meals that are naturally plant-based rather than relying on expensive substitutes. 

Beans on toast, lentil bolognese, chickpea curry, veggie chilli, and peanut butter oats are already Veganuary-friendly and budget-friendly.

If you do want a couple of swaps, choose the ones that stretch. Plant milk is often best value in larger cartons and works for porridge and coffee. Tofu can be cheaper than meat per portion when used in stir-fries and curries. And lentils are arguably the ultimate student protein: cheap, filling, and easy to hide in sauces.

The 30-Minute “Student Meal Prep” Routine

Set one hour aside once a week. Cook a pot of rice, a big chilli or curry base, and one pasta sauce. Portion some into containers and freeze two servings immediately. That way, even if your week goes chaotic, you’ve got backup meals that cost less than a single takeaway.

Meal planning isn’t about being perfect – it’s about being prepared. With a simple plan, a smart shop, and a few flexible recipes, you can eat well, spend less, and still have room in the budget for the fun bits of student life.

New Year, New Start: A Student Reset Checklist

January has a way of exposing the cracks in student life. 

A messy room you’ve learned to ignore. A routine that’s drifted. Money that disappears faster than you can track it. And that background pressure to “get it together” before term really kicks in. 

The good news is you don’t need a dramatic glow-up to feel better. You need a reset that’s practical, realistic, and designed for the way students actually live.

This checklist is about reclaiming control in small, meaningful ways – so your room feels calmer, your days feel steadier, and your student budget feels less like a constant surprise.

Reset Your Room: Turn Chaos Into Calm

Your room isn’t just where you sleep – it’s your study space, your break space, your “I’m not leaving the house today” space. When it’s cluttered, your brain feels cluttered too.

Start with the fastest win: a 15-minute reset. Put rubbish in a bin bag. Collect dishes into one pile. Throw laundry into a basket or even a corner if you have to – the point is to remove it from the floor. Open your window, even if it’s cold, for fresh air. Then clear the three surfaces that affect you most: your bed, your desk, and your floor space.

Once the mess is contained, make your room easier to live in by creating “zones”. One spot for essentials you always need (keys, ID, chargers). One spot for study (a clear desk, even if it’s small). One spot for decompressing (bedside space, a book, headphones). 

When your space has structure, you spend less time hunting for things and more time actually doing what you planned.

Reset Your Study Setup: Make Starting Effortless

The biggest barrier to studying isn’t usually capability – it’s the friction of getting started. If your desk is cluttered, your laptop is never charged, and you don’t know what the next step is, procrastination becomes the default.

Create a “ready-to-work” setup. Keep only what you need: laptop, charger, notebook, pen, and a water bottle. Remove distractions or move them out of arm’s reach. Then do a quick academic scan: check your deadlines, timetable, and upcoming reading for the next two to three weeks.

Now turn that list into a simple plan. Pick three priority tasks for this week and write the very first step for each. Not the whole essay – just the first step. For example: “open the brief,” “create a document,” “find three sources,” “write an introduction.” 

This matters because your brain relaxes when it knows exactly how to begin.

Reset Your Routine: Build Two Daily Anchors

A student routine doesn’t need to be perfect. It just needs to be consistent enough that your days don’t feel like they’re happening to you.

Choose two anchors: one in the morning and one in the evening. Your morning anchor should be small and repeatable: open the curtains, drink water, shower, get dressed, step outside for five minutes. 

Your evening anchor should help you shut the day down: plug your phone in away from your pillow, pack your bag, set out clothes, or write a short note of your top task for tomorrow.

If your sleep has slipped, don’t try to fix it overnight. Bring it back gradually in 15–30 minute steps. Consistency beats intensity. A calm, stable routine will do more for your grades and your mental health than a burst of motivation ever will.

Reset Your Budget: Stop Guessing, Start Steering

Money stress is exhausting – especially when you’re not sure where your cash is actually going. The aim here isn’t to deprive yourself. It’s to remove the panic.

Start with a quick check-in: how much do you have right now, what bills are coming out, and what essentials you need for the next two weeks (groceries, travel, phone). Then set a weekly spending limit for “everything else.” 

Weekly budgets work best for students because they match how you live: lectures, nights out, quick shops, and random expenses.

Next, tackle the silent budget killers: subscriptions you forgot about, takeaway habits, and “small treats” that aren’t small anymore when they happen daily. Cancel what you don’t use. 

Pick two or three cheap meals you can rely on, and plan your next food shop around them. Food planning isn’t glamorous, but it’s one of the quickest ways to feel financially stable again.

Reset Your Body and Mind: A Gentle Health Check

A “reset” shouldn’t turn into self-criticism. You’re not a broken project. You’re a human being who’s been running on low battery.

Start with basics you can actually maintain: hydration, meals with real nutrition, and a bit of movement. That movement can be a walk, stretching in your room, or anything that gets you out of your head for a moment. 

Also consider a digital reset: mute notifications, unfollow accounts that make you feel behind, and give yourself boundaries around scrolling – especially late at night.

If you’ve been struggling mentally, include support in your reset. Speak to someone you trust. Use your university support services. Reach out early rather than waiting until you’re overwhelmed. A reset isn’t just tidying your room – it’s taking your wellbeing seriously.

Reset Your Social Life: Choose What You Want More Of

Student life can swing between two extremes: overcommitting and burning out, or withdrawing and feeling disconnected. A reset means choosing your middle ground.

Set one social intention for the month. It could be joining one society event, reconnecting with a friend, or simply being more consistent with the people who make you feel good. And set one boundary too – fewer late nights, less people-pleasing, and saying no without feeling like you owe a full explanation.

The Student Reset Promise: A Clear Finish Line

Here’s the point of all of this: you’re not trying to become a different person in January. You’re building a version of student life that feels more manageable.

So give yourself a simple finish line. By the end of this week, aim for three things to be true:

Your room is clear enough that you can breathe in it.
Your next academic task is obvious and ready to start.
Your money plan exists – even if it’s basic – and you know what’s coming next.

If you can tick those three boxes, you’ve reset. Properly. Not in a vague “new year, new me” way – but in a real, practical way that you’ll feel every single day. From that point onwards, it’s not about restarting again and again. It’s about maintaining what you’ve built, one small habit at a time, until it becomes your new normal.

Dry January: Everything You Need to Know

Dry January is a public health campaign that encourages people to go alcohol-free for the month of January. 

For some, it’s a reset after the festive season. For others, it’s a curiosity test: “Can I do a month without it?” The idea is simple – no alcohol for 31 days – but the impact can be surprisingly wide, from your sleep and mood to your wallet and social habits. 

Although plenty of people do “a sober month” at different times of year, January makes sense because it’s a natural fresh start, when routines are already shifting and many people are looking for healthier patterns.

Why Do People Take Part?

People join Dry January for all sorts of reasons, and it doesn’t have to be a dramatic lifestyle overhaul. 

Some want to feel more energetic and clear-headed after a heavy December. Some are curious about how alcohol is affecting their anxiety, motivation, or fitness. Others do it for budgeting – January can be expensive, and cutting out nights out (or even just a few drinks at home) can make a noticeable difference. 

There are also people who join simply to prove to themselves they can say “no” without feeling like they’re missing out.

The Potential Benefits: What You Might Notice After a Few Weeks

A lot of people report better sleep during a month off alcohol, which can have a knock-on effect on everything else: energy, mood, focus, and even appetite. You might also find you wake up more refreshed, feel less “foggy” in the mornings, and have more consistency with workouts or daily routines. 

If you’re someone whose social life often revolves around drinks, you may notice something even more valuable – new habits forming, like meeting friends for a coffee, going for a walk, or actually enjoying an evening plan without needing alcohol to “switch off.”

On the practical side, many people are pleasantly shocked by the money saved. Alcohol can be an invisible monthly spend, especially when it’s tied to convenience (a bottle of wine “because it’s been a long day”) or socialising (one drink becoming three). Dry January can act like a mini financial audit without feeling like you’re budgeting.

It’s Not All-or-Nothing: Setting a Goal That Works For You

One of the biggest reasons people struggle with Dry January is the idea that it must be perfect. But your goal can be personal. 

Some people choose a strict alcohol-free month. Others aim for “mostly dry” (for example, avoiding weekday drinking or cutting out home drinking). If you do want a full month off, it can help to decide your “why” upfront – sleep, fitness, money, mental clarity – because that’s what keeps you steady when a social plan pops up or stress hits.

It’s also worth remembering that taking a break from alcohol isn’t a moral badge. It’s a choice. If you try it and decide it’s not for you, that information is still useful. The point is to be intentional, not to punish yourself.

The Tricky Bits: Social Pressure, Habits, and “What Do I Drink Instead?”

For many people, the hardest part isn’t cravings – it’s the routine and the social script. You might be used to marking the end of the day with a drink, or you may worry that your friends will ask questions. 

The good news is: you don’t need a big speech. A simple “I’m doing Dry January” is usually enough, and most people respect it. If you’re anxious about awkwardness, choose venues with good alcohol-free options (lots of places now stock 0% beers, alcohol-free spirits, and decent mocktails), or suggest activities where drinking isn’t the main event – cinema, bowling, dessert café, gym class, a long walk, or a proper meal out.

At home, it helps to swap the ritual, not just remove it. If you normally pour a glass of wine at 7pm, try replacing that “moment” with something that still feels like a treat: a sparkling drink in a nice glass, a hot chocolate, a fancy tea, or a flavoured tonic with lime. 

Your brain often misses the routine and rewards more than the alcohol itself.

How to Raise Awareness Without Being Preachy

Raising awareness for Dry January doesn’t mean telling other people what they should do. The best awareness is relatable and low-pressure – sharing your experience, your reasons, and any small wins. 

If you’re posting on social media, keep it honest. Talk about what you’re trying, what you’re learning, and what’s helped you so far. You could share simple ideas like alcohol-free drink alternatives, venues that do good 0% options, or quick “what to do instead of the pub” plans.

If you’re part of a student house, workplace, sports team, or community group, you can make it a collective thing: a group chat check-in, a weekly alcohol-free social, or a “bring your best mocktail recipe” night. Awareness grows when it feels like something people can try without judgement.

Tips for Sticking With It (Especially When Motivation Drops)

The middle of January is where the novelty wears off, so plan for that dip. Keep your fridge stocked with alternatives so you’re not making decisions when you’re tired. 

Tell a friend (or do it with someone) so you’ve got accountability. Track your savings or sleep improvements – real evidence makes it easier to continue. And if you’re going to an event where you know temptation will be high, decide your plan in advance: what you’ll drink, what time you’ll leave, and what you’ll say if offered alcohol.

If you slip, don’t spiral. One drink doesn’t erase progress. Just reset the next day and carry on. Consistency matters more than perfection.

Final Word: a Month That Can Teach You a Lot

Dry January is ultimately a personal experiment. It can help you understand your habits, your triggers, your routines, and what you actually enjoy when alcohol isn’t part of the plan. 

Whether you complete the full month or simply reduce your drinking, the value comes from being more intentional – and giving yourself a clean, calm start to the year.

Veganuary: What Is It, Are You Ready For It?

Veganuary is a public challenge that encourages people to try a vegan diet for the month of January. 

The concept is simple: for 31 days, you swap animal products (meat, fish, dairy, eggs and often honey) for plant-based alternatives, and see how you get on. 

For some people it’s a reset after December’s “everything beige and covered in cheese” era. For others it’s a curious experiment, a money-saver, a health kick, or a small lifestyle change that feels more doable when there’s a set start and finish line.

It’s also worth saying: Veganuary doesn’t have to be an all-or-nothing personality transplant. You can do it properly, you can do it imperfectly, you can do it with training wheels (hello, vegan nuggets), and you can take what you learn and keep the bits that actually fit your life.

What Counts as “Vegan” (and What Catches People Out)

A vegan diet avoids animal-derived foods. That means no meat or fish, but also no milk, cheese, butter, yoghurt, eggs, or ingredients made from them. 

Where people get caught out is usually in the “hidden bits” rather than the obvious ones. Things like whey, casein and lactose are dairy-derived and pop up in snacks, crisps, chocolate, sauces and even some breads. 

Eggs can be tucked into baked goods and pasta. Gelatine turns up in sweets and some desserts. And if you’re used to chucking pesto or Caesar dressing onto everything, those are common “oops” items too.

The good news is that this is the easiest it’s ever been. Most supermarkets clearly label vegan products, and once you’ve done a couple of shops you start building a mental list of what’s safe, what’s a maybe, and what’s a hard no. It gets simpler quickly.

Why People Try Veganuary in the First Place

People join for all sorts of reasons, and you don’t need to pick just one. 

Some are motivated by animal welfare and ethics, wanting their food choices to line up more closely with their values. Others are thinking about the environment and want to reduce the impact of what they eat. 

Plenty of people are curious about how they’ll feel with more plants in the mix, or they want a gentle nudge into better cooking habits after a heavy December. And yes, some people just love a structured challenge. January has big “fresh notebook” energy, and Veganuary gives you an actual plan rather than vague good intentions.

The key is choosing a “why” that’s personal and realistic. If your goal is to feel less sluggish and cook a few more meals at home, that’s a brilliant reason. If your goal is to become a perfect plant-based saint overnight, that’s… a fast track to eating toast and resenting everyone.

The Benefits People Often Notice (and What’s Not Guaranteed)

A lot of people report feeling lighter, more energised, and less “bloated” when they increase their fibre and plant intake. Some find their cooking becomes more varied because they’re forced out of the same old routine. 

If you’re used to meals built around a slab of meat plus a side, plant-based eating often nudges you towards bowls, curries, chilli, stir-fries and traybakes that are naturally packed with veg, beans and grains.

That said, vegan doesn’t automatically mean healthy. You can absolutely live on chips, biscuits and ultra-processed vegan treats and still technically “do Veganuary”. 

The benefits tend to show up when your meals include a decent mix of whole foods: beans, lentils, tofu, vegetables, fruit, wholegrains, nuts and seeds. Think “more plants” rather than “just swap the same diet for vegan versions of it”.

Common Worries (and the Simple Fixes)

Most Veganuary wobble points are predictable, which is great because it means you can plan for them.

“Will I get enough protein?” – If you’re eating beans, lentils, chickpeas, tofu, tempeh, edamame, quinoa, nuts, seeds and even things like oats and wholegrain bread, you’re doing fine. The bigger challenge is often getting enough overall food, not protein specifically. Add a protein element to each main meal and you’ll be in a good place.

“What about calcium and iron?” – Calcium is easy if you choose fortified plant milks and yoghurts (many are fortified like dairy milk). Leafy greens, tofu set with calcium, and sesame/tahini help too. For iron, beans, lentils, chickpeas, tofu, spinach, pumpkin seeds and dried fruit are useful. Pair iron-rich foods with vitamin C (peppers, citrus, broccoli) to help absorption.

“I don’t want to be hungry all the time.” – Hunger usually happens when meals are too light. Build meals with a base (rice, pasta, potatoes, bread), a protein (beans/tofu/lentils), plenty of veg, and a bit of fat (olive oil, avocado, nuts). That combo keeps you full and stops the 4pm snack spiral.

“Isn’t it expensive?” – It can be if you rely heavily on speciality products. It’s often cheaper if you lean into staples: lentils, chickpeas, beans, frozen veg, rice, oats, pasta, potatoes and seasonal veg. Treat the fancy vegan cheese as a “sometimes”, not a daily essential.

How to Actually Prepare Without Overthinking It

The easiest way to start is not by changing everything, but by picking a few reliable meals you genuinely like. 

If you’ve got breakfast, lunch and two or three dinners sorted, you’re basically covered. You can then experiment from a calm place instead of standing in the fridge at 8pm Googling “how to make tofu not sad”.

A helpful approach is the “swap and upgrade” method. Swap cow’s milk for a fortified plant milk you enjoy (oat is a popular starting point). Swap mince for lentils in a chilli. Swap chicken for chickpeas in a curry. Keep the flavour structure the same – garlic, onion, spices, herbs, sauces – and you’ll feel less like you’re learning food from scratch.

A Realistic 3-Day Starter Plan (No Weird Ingredients Required)

You don’t need a perfect meal plan, but having a simple template can take away decision fatigue.

Day 1 could be porridge with banana and peanut butter, a hummus and salad wrap for lunch, then a lentil bolognese for dinner.

Day 2 could be toast with avocado and tomatoes, leftover bolognese or a bean salad for lunch, then a chickpea curry with rice for dinner.

Day 3 could be overnight oats, a veggie soup with crusty bread for lunch, then a stir-fry with tofu or edamame for dinner.

Once you’ve done a few days like that, you’ll realise it’s not mysterious. It’s just food – slightly rearranged.

Navigating Social Life, Work Lunches and Eating Out

Veganuary gets tricky when you’re away from your own kitchen, so it helps to have a few tactics. 

If you’re going out, check the menu before you arrive. If you’re eating at someone’s house, give them an easy request rather than an essay. Something like, “I’m doing Veganuary – honestly anything like pasta with tomato sauce, a veggie curry, or a bean chilli is perfect” usually goes down well.

For work lunches, keep it boringly practical. Soup, leftovers, a bean wrap, a falafel salad, or a peanut butter sandwich with fruit on the side are all easy wins. The goal is consistency, not culinary theatre.

And if you’re worried about being “that person”, remember: you can be calm about it. You don’t need to explain your whole philosophy. A simple “I’m trying it for January” is enough.

The “Are You Ready?” Checklist

You’re ready for Veganuary if you can say yes to most of these:

• You can name two breakfasts you’d happily eat.
• You know one plant milk you like.
• You’ve got three dinners that feel filling (not just salads).
• You’re willing to read labels for the first week.
• You’ve accepted you might mess up once and continue anyway.

If that sounds manageable, you’re ready. If it sounds overwhelming, start smaller: do vegan weekdays, or aim for two vegan meals a day, or simply cook three plant-based dinners per week in January. 

Plenty of people ease in and still get loads out of it.

What Happens After January?

The best part of Veganuary isn’t “winning” January. It’s noticing what genuinely improves your life. 

Maybe you discover you love oat milk in coffee, or you become obsessed with a lentil chilli, or you realise you don’t miss meat at home but you still want cheese on a Friday night. That’s fine. The point is you’ve tested it for yourself, not just formed an opinion from a distance.

If you finish the month and want to keep going, great. If you finish and decide you’re more of a “mostly plant-based” person, also great. Either way, you’ll come out of it with new recipes, a better understanding of nutrition, and a clearer sense of what your version of “healthy and sustainable” looks like.

Final Thoughts: Make it Doable, Then Make it Yours

Veganuary works best when it feels like an experiment, not a punishment. 

Keep it simple. Focus on meals you actually enjoy. Don’t let perfectionism ruin your momentum. And remember: you’re not signing a lifelong contract – you’re giving yourself 31 days to learn something useful about your food, your habits and your routines.

If you want,  you can also create a Veganuary-friendly shopping list and a “lazy weeknight dinners” set of recipes that fit a normal United Kingdom supermarket shop.

How Many Hours Can Students Really Work Without Burning Out?

Most students don’t burn out because they worked a specific number of hours on a contract. 

They burn out because their total weekly load becomes unrealistic: lectures, seminars, reading, coursework, travel time, life admin, family responsibilities, and then shifts on top. 

Two people can both work 15 hours a week and have completely different outcomes depending on timetable intensity, commute length, health, and whether their job is flexible or constantly changing the rota.

UK rules matter, but your personal limits matter more

Before you even think about wellbeing, make sure you’re working within the rules that apply to you. 

If you’re an international student, your visa conditions often limit how many hours you can work during term time (commonly a cap such as 20 hours, depending on your course and status), and breaking that can create serious problems. 

Even if you’re a home student, general United Kingdom working-time rules and rest breaks exist for a reason. The key point is this: legal limits are not the same as healthy limits, so treat the rules as guardrails, not a target.

Why students are working more than they expected to

Let’s be honest about the backdrop: rent is high, bills don’t pause because you’ve got deadlines, and “small” costs stack up fast when you’re buying your own food, topping up travel, replacing chargers, and trying to have some kind of life. 

For a lot of students, part-time work isn’t about extra spending money; it’s about keeping things stable and avoiding that constant, anxious feeling of being one unexpected cost away from trouble. 

That’s why any advice about hours has to be student-first and realistic, not preachy.

The sustainable range for many students is smaller than people admit

For many full-time students, a lower-to-mid range of weekly hours is where things tend to stay manageable, especially if your course is demanding. In practice, that often looks like “a couple of shifts a week” rather than “most evenings plus a weekend day”. 

Once work starts swallowing your best study hours, you can end up trapped in a loop where you work more because you’re stressed about money, then your academic progress suffers, then you feel more stressed, and suddenly you’re using your rest time just to recover enough to keep going.

The hidden cost of “just doing a few more hours”

Extra hours can feel like an instant solution because the payoff is simple: more hours, more pay. But the cost isn’t always obvious until it shows up in your grades, your health, or your mood. 

If working more means you’re regularly sleeping less, skipping meals, relying on caffeine to feel normal, or constantly trying to “catch up” on weekends, the money you earn can end up being spent on survival mode rather than improving your situation. 

Sometimes the most expensive thing you can do is push past your limit and then lose time to illness, missed deadlines, or needing to repeat work.

Burnout in students often looks quiet, not dramatic

Student burnout rarely arrives with a big moment where you collapse and everyone finally notices. It usually looks like your attention getting worse, your patience getting shorter, and everything feeling slightly harder than it should. 

You might find you’re rereading the same paragraph three times, you’re constantly behind even when you’re busy, you’re withdrawing from friends because you “don’t have time”, and you’re spending your free time scrolling because your brain can’t handle anything more demanding. 

When that becomes your normal for weeks, it’s a sign you need to change the load, not simply try harder.

A better way to decide your hours is to start with your week

Instead of picking a number out of thin air, build from your actual week. 

Look at your fixed commitments first: contact hours, travel, essential study time, and the basics like cooking, laundry, and sleep. What’s left is your true “available energy”, not just “available time”. 

If you consistently sacrifice sleep or study to fit in work, that’s not a sustainable plan; it’s borrowing from next week’s wellbeing and hoping the bill doesn’t come due.

Flexibility beats a slightly higher hourly wage

Two jobs can both be the same number of hours and one will drain you twice as much. The biggest difference is usually control: predictable shifts, supportive management, and the ability to say no during heavy deadline periods. 

A role that understands student life and keeps your rota stable can be worth more than a slightly higher hourly rate in a job that constantly pressures you to stay late or take extra shifts. 

The goal isn’t just earning; it’s earning in a way that doesn’t wreck the rest of your life.

If money is forcing your hand, reduce pressure in more than one place

If you genuinely need to work more hours to cover essentials, you’re not failing – you’re responding to reality. But it’s still worth trying to reduce pressure from multiple angles rather than relying on longer shifts alone. 

A small change like switching to a cheaper commute, cutting a subscription you don’t use, being more intentional with food shopping, or sorting a bills plan with housemates can sometimes bring your required work hours down enough to protect your health. 

It’s not about being perfect with money; it’s about lowering the weekly stress level so you can breathe.

Use student support early, not only when things fall apart

A lot of students wait until they’re in a full crisis before seeking help, but support tends to work best when you act early. 

Most universities have welfare teams, money advice services, and hardship support routes designed for exactly this situation, and they can also help you sanity-check your student budget and explore what you’re entitled to. 

Even if you don’t get a big financial solution, getting a plan and a bit of breathing space can stop you from making panic decisions like taking on unsustainable hours during the most intense academic weeks.

A simple self-check that keeps you honest

A useful rule is to ask yourself: “Could I repeat this schedule for the next 12 weeks without my grades, health, or relationships nosediving?” If the answer is no, the schedule isn’t a plan – it’s a short-term sprint. 

Sustainable working hours are the hours that leave you enough sleep to think clearly, enough time to keep up with your course, and at least one genuine pocket of rest each week where you’re not either working or panicking about work.

The goal isn’t to work the maximum, it’s to stay functional

When you’re a student, being functional is a competitive advantage. It’s what helps you learn properly, perform in assessments, build experience, and still have the social connections that keep you grounded. 

If you can find a balance where work supports your life rather than swallowing it, you’ll earn money and keep your long-term options open. And if you’re currently doing more than you can handle, the bravest move isn’t pushing harder – it’s adjusting the load so you can keep going without burning out.

How to Get Involved in National Self Care Week

National Self Care Week arrives just when students often need it most: the nights are darker, deadlines are creeping up and energy levels are dipping. 

Officially, the UK-wide campaign runs from 17–23 November 2025, but many universities and colleges will be running activities across the whole week of 18–24 November, making it an ideal moment to pause, reset and think about how you look after yourself and the people around you. 

What National Self Care Week Is All About

National Self Care Week is an annual awareness week led by the Self Care Forum, a UK charity that exists to embed self-care into everyday life. 

It focuses on helping people develop the knowledge, confidence and habits to look after their own health and wellbeing, with support from communities and services, rather than only turning to the NHS when things reach crisis point. 

A Simple Definition of Self-Care

The Self Care Forum defines self-care as the actions that individuals take for themselves, on behalf of and with others, in order to develop, protect, maintain and improve their health, wellbeing or wellness. 

In practice, that might mean everyday choices like eating reasonably well, moving your body, sleeping enough, managing stress, seeking support when you need it and knowing when to use a pharmacy, NHS 111 or a GP. 

It is less about spa days and more about tiny, consistent decisions that help you stay well. 

The 2025 Theme: Mind and Body

The theme for National Self Care Week 2025 is “Mind and Body”. The idea is to highlight how closely mental and physical health are linked, and to encourage people to see self-care as something that supports both together rather than treating them as separate boxes. 

The Self Care Forum is promoting the full “self-care continuum”, from lifestyle choices to managing minor illnesses and long-term conditions, but this year there is a particular emphasis on the benefits of movement and physical activity for overall wellbeing. 

Why Self-Care Matters for Students

Student life can be exciting, but it is also full of pressure: academic work, part-time jobs, money worries, friendships, relationships and sometimes living away from home for the first time. 

It is very easy to slip into a pattern of late nights, irregular meals and constant stress, then wonder why everything feels harder than it should. Self-care gives you a way to manage that load more sustainably. 

Looking after your mind and body tends to improve concentration, mood and resilience, and it can reduce the need for last-minute urgent appointments by helping you spot issues earlier and use services appropriately. 

Everyday Self-Care on Campus

National Self Care Week is a good excuse to experiment with a kinder daily routine rather than trying to reinvent your life overnight. 

You might decide to walk to campus instead of always taking the bus, add a short stretch or movement break between study sessions, or make a simple plan for regular meals instead of skipping food when deadlines loom. 

You could also build in a daily “check-in” with yourself, asking how your mind and body feel and then taking one small action, such as drinking water, stepping outside for fresh air, messaging a friend or booking a chat with student support if something has been bothering you for a while.

Using the Right Health Support at the Right Time

A big part of the Self Care Week message is about using the right kind of help for different situations. 

Community pharmacies, for example, are highlighted as an accessible first stop for advice on common conditions like coughs, colds, minor skin issues or tummy upsets, and pharmacists can also help you understand medicines and decide when it is time to see a GP or use other NHS services. 

Alongside this, the Self Care Forum provides fact sheets and toolkits that organisations often share during the week, so it is worth checking your university’s website and social channels for links to reliable information rather than relying on random search results.

Getting Involved with Events and Activities

Many universities, colleges and local health partners run events during National Self Care Week, ranging from wellbeing walks and yoga sessions to drop-in stalls, mental health workshops and pharmacy or GP information stands. 

It is worth keeping an eye on your students’ union, wellbeing service and library noticeboards to see what is happening on your campus between 18 and 24 November. 

Even something small, like attending a short talk about stress, joining a group walk or popping by a stall to pick up a leaflet, can remind you that you are not the only one trying to juggle everything and that support is available. 

Helping Friends and Flatmates Look After Themselves

Self-care is personal, but it is also social. The Self Care Forum emphasises that self-care often happens “with others” as much as alone, which means there is real value in gently looking out for friends and flatmates. 

During Self Care Week you might check in with someone who has gone quiet, suggest a shared meal or walk if a friend seems overwhelmed, or offer to go along with them if they want to visit a GP, counselling service or pharmacy but feel nervous. 

You do not need to become anyone’s therapist; simply being a calm, non-judgemental presence and reminding people of the support available can make a big difference.

Spreading Awareness On and Offline

If you enjoy social media or student journalism, Self Care Week is a great chance to help spread useful messages rather than just doomscrolling. 

The Self Care Forum and many local organisations share ready-made graphics and posts focused on physical wellbeing, pharmacy use, mental wellness, common conditions and long-term conditions, which you can re-share or adapt with your own perspective as a student. 

You could write a short piece for a student newsletter, create a simple Instagram story about what self-care looks like for you, or encourage your society to post something aligned with the “Mind and Body” theme. 

Making Self-Care Last Beyond the Week

Perhaps the most important part of National Self Care Week is what happens afterwards. The campaign exists to encourage long-term habits, not just a one-off burst of good intentions. 

As the week ends, choose one small mind-focused habit, such as a daily check-in, journalling or taking five minutes to breathe before bed, and one body-focused habit, such as adding a short walk, prioritising sleep on most nights or drinking more water. 

Tell a friend what you are trying so you can gently keep each other on track. Over time, these small changes can make student life more manageable and more enjoyable. 

Self-care is not about being perfect; it is about giving yourself the best chance to feel well enough to learn, connect and make the most of your time at university, long after the campaign posters come down.

Movember – Men’s Health Awareness Month

Every November, moustaches begin to appear on faces across campuses, offices and high streets. That’s Movember in action – a global movement that uses the humble “Mo” to spark conversations and raise funds for men’s health. 

The charity behind it focuses on three major areas where men often suffer in silence: prostate cancer, testicular cancer and mental health, including suicide prevention. 

The concept is disarmingly simple. Grow a moustache, get people talking, and turn that attention into donations that fund research, support services and life-saving education.

Why It Matters – Especially for Students

Men are statistically more likely to delay asking for help, downplay symptoms and avoid difficult health conversations. Those delays can make problems far harder to treat. 

For students, the stakes are real. Testicular cancer disproportionately affects younger men, and many mental health challenges surface or intensify during late teens and early twenties. 

University life can be brilliant, but deadlines, money worries and social pressures add up quickly. Movember offers a friendly way in: a month to normalise health chats, learn the warning signs and remind yourself – and your mates – that seeking help is a sign of strength, not weakness.

The Mission Behind the Mo

At its heart, Movember aims to build better conversations and fund meaningful change. The moustache is a conversation starter that gives you permission to talk about awkward topics – from self-checks and GP visits to anxiety, loneliness or burnout. 

The money raised backs programmes that improve early detection, widen access to care and create community-based mental health initiatives. 

Crucially, these programmes meet men where they already are: in sports clubs, dorm kitchens, gaming societies and group chats, rather than formal settings that can feel intimidating.

Easy Ways to Get Involved

You don’t need facial hair to participate. If you can grow a Mo, start clean-shaven on 1 November and let it become your talking point for the month. Share weekly photos, explain why you’re taking part and invite small donations from friends and family. 

If growing isn’t your thing, set yourself a movement goal – running, walking, cycling or swimming – and track your progress publicly to encourage sponsorship. Hosting a low-pressure “Mo-ment” also works brilliantly: a quiz night, five-a-side tournament, open mic or study-break coffee meet-up can raise both funds and awareness. 

Creative souls can “Mo Their Own Way” by setting a personal challenge, from cold-water dips to cooking healthy meals for housemates, and tying it to a fundraising target.

Tips That Make Your Campaign Land

Personal stories resonate far more than statistics. A couple of honest lines about why you care – perhaps a friend’s experience or your own – will travel further than a lecture. 

Keep your ask small and specific so it feels doable; a few pounds for today’s run or a pound per kilometre soon adds up. Show the journey with photos and quick updates, because people donate when they feel part of a story. 

Involve societies, course cohorts and sports teams to extend your reach, and make giving effortless by pinning your donation link on social media profiles and adding a simple QR code to posters or table-toppers at events.

Men’s Health Basics, In Plain English

Prostate cancer risk rises with age, so encourage older male relatives to speak to their GP about family history and testing. 

Testicular cancer is one of the most common cancers in younger men, and monthly self-checks are quick and easy – if you notice a lump, swelling, heaviness or a dull ache, book a GP appointment promptly, because earlier treatment is usually simpler and more successful. 

Mental health deserves equal attention. Feeling stressed or low is part of life, but if that feeling lingers, begins to affect sleep or studies, or tips into hopelessness, it’s time to talk. University counselling services, GPs and trusted charities can help. 

If someone is at immediate risk, emergency services are the right next step.

How to Check In on a Mate

Pick a moment that feels natural rather than intense. A walk to lectures, a gym session or a bus ride can make opening up easier than a sit-down interrogation. Ask twice if you sense a brush-off; “I hear you – how are you really?” often unlocks a more honest answer. 

Focus on listening rather than fixing everything in one go, and offer gentle next steps if they seem open to them, such as booking a GP appointment together or dropping by the counselling drop-in. 

The message you want to send is simple: they’re not a burden, and you’re in their corner.

Campus-Friendly Ways to Raise Awareness

Universities are packed with channels that can give your campaign a lift. A “Mo Board” of Polaroids with short notes – “I’m growing for my dad,” “I’m running for my housemate,” “I’m checking in for myself” – turns awareness into a visible, communal act. 

A two-minute lecture introduction, with one fact, one action and one link, can reach hundreds of students in a day. Local barbers and cafés often love to help; a small donation with every moustache trim or “Movember mocha” creates a steady stream of funds and conversation. 

Simple merch like stickers or temporary moustache tattoos can add a playful touch and keep the cause visible.

Final Word: Small Actions, Big Change

Movember works because it turns awkward topics into everyday conversations. Whether you grow a Mo, move more, host a small event or create your own challenge, you’re helping men catch problems earlier and talk more openly. 

Culture changes in tiny increments: one moustache, one message, one mate-to-mate chat at a time. 

If you do just one thing this month, make a plan to check in with someone – and don’t forget to look after yourself, too. A quick self-exam, a candid chat or a GP appointment could be the quiet decision that makes all the difference.

Keeping Warm and Saving Money: Practical Steps for a Cosier, Cheaper Winter

As temperatures dip and energy bills bite, many households are looking for simple, reliable ways to stay warm without overspending. The good news is that a mix of smart heating habits, small changes to electricity use, and a few cost-savvy home tweaks can make a meaningful difference. 

Here’s a clear, practical guide to help you keep comfortable and keep costs under control this season.

Heat Smarter, Not Harder

The most effective way to cut costs is to heat your home only when you need to. Set your heating to come on and off at specific times that match your routine – mornings and early evenings for most homes – rather than leaving it running on high all day. 

When everyone is asleep or out, either turn the heating off or set it to a lower temperature. This avoids wasting energy when it’s not delivering any comfort.

Avoid the temptation to put the boiler on full blast. Cranking the heating to maximum doesn’t warm rooms faster; it simply uses a lot more gas and costs more over time. A steady, moderate temperature is both more comfortable and more economical.

Use Radiator Controls Room by Room

If your radiators have thermostatic valves (TRVs), use them to turn down or turn off radiators in rooms you use less. Kitchens and bathrooms often benefit from less heating because they’re used in short bursts and can gain incidental warmth from cooking or hot showers. 

Likewise, keep radiators low in rooms that sit empty for most of the day. Zoning your heating like this keeps living areas cosy while cutting waste elsewhere.

Tip: Keep doors closed between heated and unheated spaces to stop warmth drifting away. It’s a small habit with a big effect.

Low-Cost Home Tweaks That Trap Warmth

Stopping heat escaping is as important as producing it.

• Curtains and blinds: Close them at dusk to reduce heat loss through windows; open them in the morning to capture any sun.

• Draught proofing: Use excluders on letterboxes and under doors, and apply simple self-adhesive seals around window frames.

• Soft furnishings: Rugs on bare floors and a heavier throw on the sofa improve comfort at lower thermostat settings.

• Hot water bottles and layers: Local warmth (a hot water bottle, thermal socks, layered clothing) lets you nudge the thermostat down a notch without sacrificing comfort.

These tweaks are inexpensive and often pay for themselves quickly.

Lighting the Way: Cut Electricity Waste

Electricity prices add up fast, but small daily habits deliver quick wins. 

Turn lights off when you leave a room, and make it a house rule to switch everything off when you go out. If a bulb needs replacing, choose LED – they use a fraction of the electricity of old-style bulbs and last far longer, saving on both energy and replacements.

Be wary of plug-in electric heaters. They’re simple to use but typically expensive to run compared with gas central heating. If you must use one, keep it for short, targeted bursts in a single small room, and turn it off as soon as you’re comfortable.

Standby Costs: The Silent Bill Creep

Electronics sipping power in standby can quietly nudge your bill upwards. Turn off appliances and computers when they’re not being used, ideally at the socket or via a smart power strip. 

Laptops left charging overnight, consoles sitting in “rest” modes, and always-on screensavers all add unnecessary costs over a month. 

Consider setting devices to power-save modes and scheduling automatic sleep for computers after brief periods of inactivity. It’s invisible day to day, but it’s valuable on the bill.

Kitchen Know-How and Laundry Logic

You can shrink electricity use further with a few kitchen and laundry habits:

• Batch cooking and using lids shortens hob time; a microwave often beats an oven for small portions.

• Air fryers or slow cookers can be more efficient than full ovens for everyday meals.

• Only boil what you need in the kettle – multiple small boils use less than one overfilled boil.

• Laundry at 30°C and full loads reduces both electricity and detergent costs; spin well to cut drying time. If you use a tumble dryer, clean the lint filter regularly to keep it efficient.

Ventilate to Beat Condensation

In cooler months, it’s easy to seal the house up tight, but good ventilation matters. 

Brief, sharp bursts of fresh air (e.g., five to ten minutes with windows ajar) help reduce condensation and damp – problems that make homes feel colder and can damage walls and clothes. 

Use extractor fans when cooking or showering, and keep lids on pans to limit moisture.

Plan Your Warmth Around Your Day

Match your heating schedule to when you’re actually home. A short pre-wake cycle can take the chill off mornings, while a late-afternoon boost prepares the home for evenings. 

If your thermostat is smart or programmable, use features like setback temperatures and geofencing so the system responds to your comings and goings automatically. Even without smart tech, a simple 7-day timer is an unsung hero for comfort and cost control.

The Bottom Line

Staying warm this winter doesn’t require a high thermostat or high bills. 

Focus on timed, moderate heating, room-by-room control, and switching off what you don’t use. Pair those with quick home fixes – curtains, draught proofing, and simple ventilation – and you’ll feel the difference in comfort and in your energy costs. 

Small, consistent habits are the secret to a cosier home and a calmer bill.