Staying Well

The demands and pressures of a graduate degree can be stressful and overwhelming for students. And while some short-term stress can inspire and motivate us, focus our energy and enhance our performance, prolonged stress that is not properly managed can take a heavy toll on our bodies and lead to (opens in a new window)burnout. Recognising signs of distress and seeking support in its early stages can stop mental health difficulties or tough life situations from developing into something bigger.

Common signs and symptoms of mental health difficulties

• Loss of interest in things that you would normally enjoy
• Loss or increase in appetite
• Changes in sleeping patterns
• Crying frequently (you may not always know why)
• Being easily irritated by things that would not normally bother you
• Negative feelings about yourself or your relationships
• Finding it difficult to perform at work or in your programme like you used to
• Overreliance on alcohol or being involved in risky behaviour that you would usually avoid, such as taking drugs
• Brain fog or difficulty concentrating or remembering things

If you identify with the symptoms listed above, it is important to reach out to someone – whether that be a trusted friend or family member; university supports such as the Student Counselling Service or your dedicated Student Adviser; or an external support service like (opens in a new window)Samaritans.

Speaking to someone about your mental health can be a way to identify what might be causing these feelings and allow you to create a plan to work through them.

Sources and further reading

(opens in a new window)5 signs that you may need mental health support – spunout

(opens in a new window)What are mental health difficulties and when to seek help – headspace

(opens in a new window)Advice and services to help support your mental health – spunout

(opens in a new window)Signs you may be struggling to cope – Samaritans

(opens in a new window)Supports and resources – Mental Health Ireland

Embarking on a master's degree is a demanding but rewarding journey, and managing your workload effectively is essential for success and well-being. Here is some advice on how to navigate the possible challenges of your studies:

Plan and prioritize

At the beginning of each trimester, create a master schedule that includes all your module deadlines, exams, and project due dates. Use a planner or digital calendar to break down large assignments into smaller, manageable tasks. Prioritise tasks based on urgency and importance, focusing on high-impact activities first.

Time management is key

Allocate dedicated blocks of time for your studies, research, and writing. Be realistic about what you can achieve in a day, and build in buffer time for unexpected delays.

Engage with your lecturers and peers

Don't hesitate to ask for help. Your lecturers are a valuable resource for clarifying concepts and getting guidance on your studies. Additionally, form study groups with your peers. Discussing complex topics and sharing insights can deepen your understanding and make the learning process more collaborative and less isolating.

Protect your well-being

You might find it helpful to begin your day with tasks that warm up your brain (such as reading, listening to a podcast or music, or exercising). You might also end your work day with wind down activities, such as reviewing what you have achieved during the day or making a to-do list for the following day. This will encourage you to take a proper break in the evening.

Regardless of the hours you keep, it is important to schedule in regular breaks and opportunities to step outside and speak to others. Implementing planned time off each week will ensure that your brain and body have an opportunity to rest and recuperate. Stepping away from your studies will also mean that when you return to it, you will be able to judge where you are more clearly and will be in a better position to problem-solve and work productively.

Sources and further reading

(opens in a new window)Tips for Surviving a Master’s Degree - Queen's University Belfast

While it's smart to have a clear schedule and plan for your master's program, don't be surprised when things don't go exactly as you expected. Life is often unpredictable, and it's rare for things to go in a perfectly straight line. You might spend time on a project or an assignment that doesn't turn out how you'd hoped, or you might find that certain readings take longer than you anticipated.

Accepting this from the start can make a big difference. If have spent time on an activity that has not produced the results you hoped for, try not to see it as a failure or time wasted. Instead, focus on what you can learn from the experience and apply that knowledge to the rest of your coursework.

Remember, having a setback doesn't mean you're a bad student; it just means you're actively engaged in the process. Be kind to yourself and embrace the unpredictability. A good strategy is to regularly review and adjust your initial plan as you go, adapting it based on your progress and any challenges you encounter.

When things do go wrong, you may like to support yourself by practicing some of the mindfulness techniques listed on this webpage. Below are a few more strategies to help you cope with setbacks and the negative emotions that can come with them.

• Take time out: You are more likely to make mistakes in a heightened state of stress. Step away from what you’re working on and give yourself some time to calm down before trying to come up with a new approach.
• Talk to someone about what has happened: Talking about negative events can help you to move past them. You may want to speak with a trusted friend who can provide you with some comfort, or you may like to speak to your lecturer or someone else within the University to help you to manage whatever has happened and give you some extra support.
• Spend some time in nature: Take time to notice your surroundings. This has been shown to improve one’s mood and reduce stress.
• Do something to help someone else: Helping others can boost your sense of self-worth and confidence, empowering you to better handle your setback. Moreover, when you shift your focus to helping someone else, it can put your own setbacks into a broader perspective and make them seem less overwhelming.
• Listen to music: Music can have a quick and powerful impact on your mood. Listening to music you like for just 15 minutes each day can increase your overall levels of happiness.
• Do something creative: Activities like singing, painting, knitting, or creative writing not only benefit your well-being but can also enhance your problem-solving skills. Taking a break to indulge in a creative pursuit you enjoy can make it easier to reassess your situation and discover a path forward.

Sources and further reading

(opens in a new window)Resilience: the ability to cope with setbacks - GradIreland

(opens in a new window)Resilience – or how we bounce back from setbacks - University of Edinburg

During a master's program, it's easy to get caught up in everything you still have to do. This can feel overwhelming and even make you doubt yourself. A great way to fight that feeling and regain a sense of control is to actively recognise and celebrate your progress.

Track your achievements

One simple strategy is to regularly track what you've accomplished. Take a few minutes each week to write down the assignments you've completed, the skills you've developed, or the milestones you've passed. You can also mark off finished stages on your programme plan. Seeing the evidence of your hard work can provide a huge confidence boost and remind you that you are capable of getting things done.

Share your successes

Don't be afraid to share your wins with others. Whether you get a great grade on an essay or feel proud of a class presentation, tell a friend, a family member, or a classmate. Sharing these moments can make them feel more significant and reinforce your sense of accomplishment.

Reflect on your growth

It can also be powerful to reflect on the knowledge and skills you've gained since the start of your program. Ask yourself:

• What do I understand better now than I did on day one?
• What am I more skilled at now?
• What could I teach someone else now that I couldn't have taught before?

Celebrating your wins, no matter how small, is a powerful way to stay motivated and remember just how capable you are.

Sources and further reading

(opens in a new window)How to change your thought patterns – spunout

The term 'imposter syndrome' was coined in 1978 by researchers Pauline Clance and Suzanne Imes to describe a phenomenon in which people who are seen by others as successful and competent feel themselves to be frauds, undeserving of their success and in danger at any moment of being found out. 

If you are experiencing these kinds of thoughts and emotions regularly, you may find that they are negatively impacting your development. Below we have listed some helpful techniques to manage imposter feelings.

Recognise that imposter feelings are normal: These feelings are common among graduate students. It’s important to note that there is no correlation between imposter syndrome and actual ability – in fact it is often highly capable people who feel the most fraudulent

Separate thoughts from reality: It's crucial to understand that your perceived inadequacy doesn't accurately reflect your abilities. Understand that your acceptance into a postgraduate program is based on merit and remind yourself that you deserve to be here.

Set realistic expectations: Try to set yourself achievable goals and recognise that developing your skills will be a gradual process – you won't be an expert in your field from day one! You may find it helpful to write down what would count as success before embarking on a new project or task.

Document achievements regularly: Imposter syndrome can make our abilities invisible to us – we dismiss the things we’re good at as things everyone knows or can do. One way to combat this is by regularly documenting your achievements, what you have learnt and where you have improved. Notice whether you deny, dismiss or discount your achievements. If someone congratulates you, don’t say it was nothing or it was good luck; say thank you! Taking time to applaud yourself when you reach a milestone, have a breakthrough or completing an assignment can help you internalise your success.

Teach and help others: Sharing your knowledge or skills with others can help to boost your confidence. Assisting peers not only reinforces your understanding but also enhances your sense of mastery and competence.

Visualise success: Practising visualisation can help to overcome moments of self-doubt. Close your eyes, breathe deeply and imagine yourself succeeding in various scenarios, from making valuable connections to earning your degree. This positive imagery can reinforce your belief in your capabilities.

Get used to your imposter feelings: As you learn to work through your imposter feelings, they will probably interfere less with your wellbeing. However, that doesn’t mean they won't resurface. They commonly arise when you are faced with new experiences or enter into a new role. With time and practise, however, it will get easier to overcome your self-doubt and remember that feelings are not facts.

Sources and further reading

(opens in a new window)Feel like a fraud? You might have imposter syndrome – Hugh Kearns, The Conversation

(opens in a new window)How to overcome impostor phenomenon – American Psychological Association

(opens in a new window)Self-esteem – The University of Galway

Graduate studies can be demanding, and you are likely to experience stressful periods during your degree programme. It is therefore useful to have strategies that you can draw on to help you to manage and reduce the stress you experience.

One such strategy is mindfulness: the practice of observing what is happening in the body (your thoughts, emotions, memories and sensations) and outside the body (your social and physical environment) in a nonjudgmental way. It helps us to focus our attention on the present moment rather than worrying about the past, future or any other issue that we can’t actually change at this moment, and in this way it can help to prevent and reduce anxiety and stress.

Below we have listed some mindfulness tips to help you manage stress – you will find further stress management tips in the Physical and Social Wellbeing sections of this webpage. Experiment and find the way that works for you.

Body scan

The body scan is a simple but effective mindfulness technique. It involves bringing your awareness, without judgement, to the sensations of the body, beginning in the toes of both feet and slowly moving up your body, checking in as you go, until you reach the top of your head. As you go, you might find your attention beginning to wander. Don’t be discouraged if this happens; it is totally normal. If you find your attention has shifted, gently redirect it to the last place you had reached in your body scan.

Breath awareness

This technique involves using the breath to anchor our awareness to the present moment. While following the breath into and out of the body, it’s hard to focus on anything else. The added benefit of this technique is that as we focus on the breath, it naturally begins to slow down, which activates the body’s parasympathetic nervous system and helps us to feel relaxed. As with the body scan, you shouldn’t expect your mind to be quiet. Any time you become distracted by a thought or emotion, simply return your focus to the anchor – your breath. This practise can be completed anywhere, with eyes open or closed. It is recommended to start with 60 seconds twice daily and build from there.  

Gratitude

When we are feeling sad or stressed, it can be easy to get caught up in negative thoughts and emotions. But by taking a moment each day to focus on the things we are grateful for, we can shift our attention away from what's lacking to the positives in our lives. It is not about pretending that everything in your life is perfect or ignoring negative thoughts and emotions; it’s about recognising and appreciating what is going well in our lives, even when things are difficult.

One way to cultivate gratitude is through gratitude journaling, which involves taking time each day to write down a few things you are grateful for. These can be big (reaching a milestone in your programme; your loving partner) or small (a particularly delicious cup of coffee; a new episode of your favourite show). The most important thing is to practise consistently. Research shows that after 21 days of practicing gratitude, you rewire the brain to scan the world for positives, which contributes to an improved mood and reduced feeling of stress and anxiety.

Sources and further reading

(opens in a new window)Mental Health Ireland

(opens in a new window)Three mindfulness and meditation techniques that could help you manage work stress – RCSI

(opens in a new window)What can mindfulness meditation do for your mental health? – spunout

(opens in a new window)Gratitude and the benefits of journaling – The Resilience Project

(opens in a new window)A quick guide to mindfulness and meditation – The Resilience Project

It's common to feel a dip in motivation during a master's program. If you're feeling disengaged, here are some steps you can take.

Reconnect with your "Why"

Think back to why you chose this program in the first place. Was it to build a specific skill, to change careers, or to pursue a subject you love? Even if your original reasons were more practical, you can still find ways to make your studies more meaningful to you personally.

Try this exercise: Make a list of things you care deeply about—what makes you feel passionate or what issues you'd like to change in the world. Then, look for connections between that list and your modules. Can you choose a subject for an assignment that relates to a personal interest? Can you find a way to connect a project to a real-world problem you want to solve? Infusing your studies with personal meaning can reignite your drive.

Take a short break

Sometimes, all you need is a little time away. If you're feeling unmotivated, a short break can help you clear your head. Take a few days off from your studies to do something completely different. Spend time with friends, go on a trip, or focus on a different hobby. You might find that returning to your studies with a fresh perspective is all it takes to get back on track.

If you've been feeling disengaged for a while, or if personal issues are a factor, consider your options for a leave of absence. Taking a trimester off might be the best way to get back on your feet.

Talk to the university

Before making any decisions, you should make sure that you get as much advice as you can from an appropriate staff member. They can provide valuable advice and support. You can talk to the your program director or a lecturer. You also have access to a dedicated Student Adviser, who is here to ensure the best outcomes for you. They can provide confidential support with personal, social and emotional issues, advise on available financial supports, and help you to navigate UCD policies, procedures and services. You may also like to speak with your College/School Office or the Student Counselling Service. You should also make sure to read the (opens in a new window)UCD Leave of Absence Policy and familiarise yourself with all the implications of this request.

Consider Withdrawing from Your Program

If you’ve exhausted the options above and the thought of continuing your studies feels unbearable, it might be time to consider whether graduate research is the right path for you. When confronted with the possibility of not completing your studies, you may feel that you will be letting yourself or others down, that you have wasted your time, or that you’ll be limiting your future prospects. While these are valid concerns, they do not constitute good reasons to force yourself along a path that is bringing you little joy or satisfaction.

If you decide that the best option for you is to discontinue your studies, follow the steps below:

• Firstly, if you feel comfortable doing so, communicate your decision to your programme director in a clear and honest manner, explaining the reasons behind your choice.
• Review the formal procedures for withdrawal.
• You may find it valuable to consult with the  a UCD Career and Skills Consultant to explore alternative paths and potential opportunities outside the academic realm. Consider how the skills and knowledge gained during your studies journey can be transferred to other fields or industries.
• Assess any financial implications of leaving, including outstanding fees or scholarship commitments. Be proactive in addressing these matters with the relevant College/School Office.
• Emotionally, recognise that this decision is a valid and brave step toward prioritising your wellbeing and future happiness. Surround yourself with a support network of friends, family or mental health professionals who can assist you during this transition.
• Remember, leaving your programme doesn't define your worth or potential. It's a personal choice that allows you to redirect your energy toward endeavours that align more closely with your aspirations and bring you fulfilment.

Sources and further reading

(opens in a new window)Things to consider before dropping out of college - spunout

As you progress through your degree, try to avoid focusing on only one narrow path as a potential future career, and instead think broadly about all the different types of work that will allow you to feel valued and fulfilled.

A good place to start is by thinking about the skills you will have developed by the end of your degree, such as teamwork, critical analysis, writing and presenting, among many others. You may find it helpful to ask yourself the following questions:

• In what areas have you improved as a result of your degree? What can you do now that you couldn’t when you started?
• How did you self-motivate throughout your degree?
• How did you manage competing priorities?
• What kinds of problems have you had to solve? How did you manage to solve them? How did you work with information and evidence to produce these solutions?

As a graduate taught student, you also have access to a Career and Skills Consultant who offers one-on-one sessions to help students to find meaningful and rewarding careers.

It’s easy for exercise to slip lower down your list of priorities when you are facing an intense workload and are under time pressure. But physical activity is crucial to staying well, reducing stress levels, improving mood and boosting motivation.

So let’s challenge the common mindsets that make us more likely to avoid exercise.

I don’t have time

As a graduate student, you’re likely spending long hours sitting at a desk or in front of a computer, and you may find it hard to tear yourself away in order to exercise. However, there is a clear link between physical activity and academic performance. So while it may feel as though taking time away from your research to exercise will mean you’ll get less done, you will likely actually be more productive and complete higher quality work as a result of having exercised.

Some simple ways to (opens in a new window)incorporate exercise into a busy schedule include going for a lunchtime walk, cycling to campus, doing exercises at your desk such as (opens in a new window)chair yoga, and integrating physical activity into your daily routine by using the stairs where possible or parking further away. 

It’s too expensive

While joining a gym or pilates studio can be costly, there are countless ways to exercise that are completely free or cost very little. For example:

• Running is an excellent way to tone muscles, improve your heart rate and immune system, produce endorphins and increase your aerobic fitness, and all you need to get started is a good pair of trainers. Find a path you’re comfortable with and start off by navigating short distances, working your way up to longer ones.
• Hiking is a great free form of exercise that you can do with a friend or in a group and allows you to spend time in nature. There are a range of hiking trails in Dublin and its surrounds to suit different ability levels.
• YouTube is an amazing free resource for exercise tutorials, from yoga and mat pilates to living room HIIT routines to all kinds of dance.

I’m too unfit

The HSE advises adults to aim for at least 30 minutes of moderate-intensity activity five days a week for physical health. But remember that it is important to build up your activity slowly. Start with gentle activities like a stroll in the park or gentle yoga. Gradually build up over 30 days, incorporating exercise into your daily routine – you might start getting off the bus a stop or two earlier or taking the stairs where possible.

It's essential to progress at your own pace; a light jog or an extended route can kickstart a regular exercise routine. Listen to your body and avoid pushing to the point of pain – strive for challenge without causing harm. A gradual increase in stamina will yield more sustainable results.

I just don’t feel like it

Lack of motivation can be a significant barrier to initiating exercise, particularly if you’re feeling stressed or low. But try to remember that the hardest part is getting started. Physical activity has been consistently proven to boost motivation and deliver almost immediate benefits, which will encourage you continue.

If possible, try to exercise with friends to help you maintain motivation. You’re much more likely to go for that weekly jog if you’ve committed to doing so with a friend, partner or colleague. Organised sports, such as UCD Sport clubs, can give you structure and something to look forward to. But simply kicking a ball around with friends can be equally beneficial, without the cost or commitment of joining a team.

You might find it helpful to write down the specific benefits of exercise that you would like to experience (such as reduced stress or improved sleep), then refer back to these to help you stay motivated. You might also write down the situations that make it harder for you to exercise and make a plan to address these. For example, the weather in Dublin might make you less likely to go out for a walk – could you do a YouTube yoga session instead?

Sources and further reading

(opens in a new window)Exercise – University of Galway

(opens in a new window)6 simple steps for affordable exercise – spunout

(opens in a new window)How to exercise if you don't have the time – spunout

(opens in a new window)Physical activity – University College Cork

Eating a healthy, varied and well-balanced diet can improve brain function, helping us to think clearly, feel more alert and to concentrate for longer periods. In contrast, a poor diet can disrupt our brain chemistry, leading to fatigue, low mood, anxiety, poor sleep and more. Eating well is thus particularly important for those undertaking demanding postgraduate research.

Knowing what and how to eat can be difficult given the sheer volume of often conflicting nutritional information available. Below is a quick guide of evidence-based tips to eat healthily and support your physical and mental wellbeing. 

Eat plenty of vegetables  

During busy or difficult periods, it’s common to reach for sugary processed foods that offer a quick dopamine rush. In the longer term, though, these foods can leave use feeling worse than we started. Diets high in refined sugars have been shown to cause oxidative stress in the brain, which impairs brain function and worsens mood disorders such as depression. Conversely, eating foods rich in vitamins, minerals and antioxidants nourishes the brain. 

To boost your mental health, focus on eating plenty of fruits and vegetables along with foods rich in omega-3 fatty acids, such as salmon. Dark green leafy vegetables, in particular, are brain protective. Nuts, seeds and legumes, such as beans and lentils, are also excellent brain foods.

Stay hydrated

Water loss of only 2% can negatively affect mental functioning, causing brain fog, poor concentration and memory, and tiredness. Aim to drink 6–8 glasses of fluid each day to avoid dehydration. It is recommended that at least half of your fluid intake should be water; however, tea, coffee, juices, milk and smoothies all count towards your intake as well (though you should bear in mind that some of these may also contain caffeine and sugar). 

Eat regularly

The brain relies on a constant supply of glucose for optimal function. Eating regular, balanced meals helps to provide a steady stream of energy to the brain, supporting cognitive functions such as concentration, memory and mental alertness. To maintain steady blood sugar levels, opt for foods that release energy slowly, such as whole grains, legumes, nuts and seeds, and starchy vegetables.

Get enough protein

Protein contains amino acids, which make up the chemicals your brain needs to regulate your mood, attention, motivation and overall cognitive function. Protein also helps to modulate blood sugar levels and keeps you feeling fuller for longer. Ensure your diet contains plenty of protein-rich foods such as lean meat, fish, eggs, cheese, legumes, soya products, nuts and seeds. 

Eat the right kinds of fat

While we should try to avoid trans fats and partially hydrogenated oils (found in many shop-bought cakes and biscuits), fats play several essential roles in maintaining the structure and function of the brain (which itself is composed of approximately 60% fat). Omega-3 fatty acids are particularly important for brain function. These are found in oily fish, poultry, nuts (especially walnuts and almonds), olive oils, seeds (such as sunflower and pumpkin), avocados, milk, yoghurt, cheese and eggs. 

Limit caffeine

Moderate caffeine intake (approximately three cups of coffee per day, or 250 milligrams of caffeine) is not associated with any recognised health risk. However, caffeine is a stimulant, meaning that if you consume too much it may leave you feeling anxious, wired or depressed and can interrupt your sleep. 

Look after your gut health

Taking care of your gut is crucial for supporting your mental health because the gut and brain communicate closely through a network known as the gut-brain axis. For instance, you might notice that emotions such as stress and anxiety can cause your digestive system to speed up or slow down. If you're feeling stressed and you think it is affecting your gut, you could try some of the mindfulness techniques listed on this webpage.

To support gut health and mental wellbeing, focus on eating a varied, balanced diet with fibre-rich foods and fermented foods such as kimchi and sauerkraut, manage stress, stay hydrated, and limit processed foods and sugars. 

Get enough vitamin D

Adequate levels of vitamin D are crucial for cognitive functioning and reducing the risk of mental health disorders such as depression and seasonal affective disorder. To ensure you’re getting enough, make sure you are exposing your skin to sunlight for 5 to 15 minutes two to three times per week during the summer months and eating vitamin D-rich foods such as fatty fish and fortified dairy. 

Sources and further reading

(opens in a new window)Feeding your brain – The Wellbeing Thesis

(opens in a new window)Eating healthily to improve mental health – HSE

(opens in a new window)Maintaining mental health: food – St Patrick's Mental Health Services

(opens in a new window)Achieving a balanced diet with the food pyramid – spunout

(opens in a new window)Who can I trust for nutrition and fitness advice? – spunout

(opens in a new window)Vitamin D - HSE

Lack of sleep can negatively affect your academic performance, problem-solving abilities, mood and mental health. During your studies, it is vital that you prioritise getting a good night’s sleep as often as you can. Remember, giving up sleep to work late into the night is likely to reduce your overall productivity. If you struggle to get a good night’s sleep, consider the tips and techniques below.

• Create a consistent sleep schedule: Train your body to sleep better by going to bed and waking up at the same time daily, even on weekends. Avoid napping and sleeping in; it may take some time, but your body will adjust to a regular sleep pattern.
• Establish a bedtime ritual: Engage in a relaxing activity before bed, avoiding emails or phones to reduce distractions. Consider relaxation techniques or mindfulness exercises to ease into sleep.
• Regulate your circadian rhythm: Try to get 20–30 minutes of natural daylight during the day (in the morning if possible) and avoid artificial light and bright screens in the evening.
• Transform your bedroom into a sleep haven: Make your bedroom a comfortable and inviting place by keeping it quiet, dark and cool and removing unnecessary sources of stimulation. You might consider black-out blinds; an eye mask; ear plugs; soft, clean sheets; and an alarm clock with dimmable brightness.
• Avoid bringing work or electronics to bed: Experts recommend reserving your bedroom for sleep and intimacy. If you're unable to sleep, don't toss and turn for hours; get up and engage in a soothing activity.
• Exercise regularly: Regular exercise can help to improve your sleep by tiring out your body and helping you to reduce anxiety and stress. 
• Manage your naps: If you need to nap, keep it short (20–30 minutes) and earlier in the day to avoid disrupting nighttime sleep. If you suffer from insomnia or other sleep issues, it is not recommended to nap during the day.
• Handle stress effectively: Practice stress-reducing activities such as meditation or deep breathing to ease your mind before bedtime.
• Limit alcohol consumption: Reduce alcohol intake, especially close to bedtime, as it can interfere with the quality of your sleep.

Try the 10-3-2-1 method

• 10 hours before bed: Caffeine can be present in your body over 6 hours after its consumption. To improve your sleep, avoid sources of caffeine such as coffee or soft drinks 10 hours before you plan to go to sleep.
• 3 hours before bed: To ensure you aren’t kept awake by reflux or digestive issues, try to avoid eating any big meals within 3 hours of going to bed.
• 2 hours before bed: Working right before you try to sleep can overstimulate your brain and cause anxiety; switch off from work 2 hours before going to bed, making time to wind down and relax.
• 1 hour before bed: Screens emit blue light that confuse our brains into thinking its daytime, and the massive influx of information we receive when scrolling can be overstimulating. Try to avoid screen time for 1 hour before bed to allow your body the time it needs to feel ready for sleep.

Sources and further reading

(opens in a new window)How to get a good night’s sleep – spunout

(opens in a new window)How to get a better night's sleep – The Resilience Project

(opens in a new window)How sleep can affect your mental health – spunout

Feeling physically safe and secure is vital for mental wellbeing and, by extension, academic performance. It’s vital that you feel safe on campus so that you can focus on your academic pursuits without the distraction of safety concerns.

Both UCD Belfield and Blackrock are large, open campuses with a population of over 30,000 students and staff, and many visitors who attend the numerous events that take place on campus throughout the year. The University is continuously working toward providing a safe environment for our community, creating a conducive environment for learning, researching and collaborating with peers and faculty. However, we all have our own role to play in protecting our own safety and belongings. For top safety guidelines, refer to the UCD Estates website.

If you are experiencing a safety issue and you’re not sure who to speak to, please refer to the Help section of the UCD website.

Dignity and respect

UCD is committed to the promotion of an environment for work and study that upholds the dignity and respect of all members of the UCD community and that supports your right to study and/or work in an environment that is free of any form of bullying, harassment or sexual misconduct (including sexual harassment and sexual violence). ‌

If you experience any of these, you are strongly encouraged to come forward to seek confidential support and guidance on the range of informal and formal options for resolving issues as appropriate. For more information, visit the UCD Dignity and Respect website. 

Connect with Your Peers

Try to build connections with other students in your programme or school. Attend social events, join student societies, or organise informal get-togethers. Sharing your experiences with people who understand the challenges you're facing can be incredibly validating and helpful.

Utilise University services

UCD offers a range of services and events aimed at connecting students. The (opens in a new window)Student Union, (opens in a new window)Student Societies, and Sports Clubs are great places to meet people with similar interests. Don't be afraid to reach out to a Student Adviser or the Student Counselling service if you're feeling isolated.

Maintain Connections Outside of Your Programme

It's easy to get absorbed in your studies, but it's important to make time for friends and family outside of the university. This can provide a much-needed break from academic pressures and offer a different perspective.

Get Involved in the Community

(opens in a new window)Volunteering on campus or off campus or joining a community group can be a great way to meet new people and feel a sense of purpose beyond your studies.

Sources and Further Reading:

Graduate Welcome Guide

UCD Campus Life

(opens in a new window)Tips for making friends in college if you’re shy or introverted - spunout

(opens in a new window)How to make friends in college - Education In Ireland

Connecting with people who share your interests and passion not only provides a sense of community but can be beneficial to you during your career. Completing a master's degree marks a significant transition, and UCD current graduate taught students and recent graduates can avail of UCD Careers Network services for  up to two years after graduation.

After the two-year period, UCD Alumni can continue to use resources through the (opens in a new window)UCD Alumni Network. This platform offers a range of benefits, including access to career advice, networking opportunities, and discounted courses for lifelong learning.

By the time you have completed your studies, you will, you may need to look further afield to build your professional network.

Recruitment Fairs and Networking

Recruitment fairs are invaluable events that bring together a diverse range of companies, from startups to multinational corporations, all seeking to hire UCD graduates. Attending these fairs allows students to make direct connections with recruiters and hiring managers. Networking at these events is key; it's about more than just handing out a resume. It's an opportunity to build a professional network by engaging in meaningful conversations, learning about company culture, and discovering opportunities not always advertised online. This proactive approach can lead to referrals and insights that are often more valuable than a traditional application.