How to improve your mental health: from student life to your first job and beyond

Did you know 75% of students and graduates worry about their mental health? The results from targetjobs’ sister company Cibyl’s annual mental health survey show the number of students and graduates reporting a mental health disability is steadily increasing.

The pressures of transitioning into university or the world of work, while juggling things like finances, household tasks and a social life can be exciting, but also challenging. This – among other things - could have an impact on your mental health.

If you’re struggling with yours, you’re not alone. Our mental health affects every part of our lives, so it’s super important to take care of it.

Together – with our report partners Accenture and Student Minds - we’re shining a light on the key findings from our survey and sharing guidance to help you manage your mental health. We want to help raise awareness of mental health struggles, encourage open conversations about mental health, and inspire universities and employers to make positive changes. Read on to learn more.

What are the most common mental health symptoms?

Everyone has mental health, and we all need to take care of it – just like we do our physical health. Being aware of some of the common signs and symptoms isn’t a diagnosis, but it may help make you aware if you need to take action.

Anxiety symptoms: uncontrollable worry, fear and panic that causes distress, paranoia, tension, difficulty concentrating, difficulty sleeping, feeling restless, nausea and headaches – see more anxiety symptoms on the NHS website .

Stress symptoms: difficulty concentrating, irritability, sleep issues, feeling overwhelmed, constant worry, muscle tension – see more stress symptoms on the NHS website .

Depression symptoms: intense feelings of sadness, hopelessness, guilt, low self-esteem, and low motivation – see the NHS website to learn more.

How poor mental health affects students and how to improve it

Lots of things can contribute to students’ mental health struggles, including transitioning into an unfamiliar environment, the pressure of getting good marks, and feeling like you lack support after leaving home.

We teamed up with Student Space - the online support platform for students run by Student Minds - to give you guidance around navigating the challenges of university life.

Develop healthy habits: taking care of your physical health supports your emotional wellbeing. You could try things like group exercise classes at your university gym, improving your sleep and diet, getting out into nature and building a balanced routine. If it’s overwhelming to do everything at once, pick a few small changes to apply first, and build on them.

Practice mindfulness: try a new breathing technique for anxiety – we found this breathing technique on Student Space effective. Meditation can also help – students can get discounts for popular meditation apps like Headspace, or try free meditations on YouTube. See if your university has a society dedicated to mindfulness activities, where you can do things like painting, group walks, and sewing.

Use an action planner: break down your university goals and tasks into manageable actions. Think about what control you have over an issue and what your first step might be. This can be a useful approach in many areas of the student experience - from academic study to social opportunities and juggling multiple priorities.

Explore your support options: Aside from reaching out to family and friends who you feel comfortable confiding in, it’s super important you’re aware of your student support options. Your university may have disability support where they can arrange things like mentoring, courses in coping with stress and reasonable adjustments for your assignments and exams. Check if your university has a free counselling service, wellbeing centre, welfare officer or Student Advice Service where you can get support and advice. Also, it’s worth checking if you’re eligible for the Disabled Students Allowance.

How to manage your mental health during your job search

The process of finding a job can be stressful, especially if you’ve been facing rejections. If you feel your mental health has declined during the job hunt, you’re not alone – the job market can be tough, so don’t beat yourself up. Here are some things you can do, plus some extra advice to help support you through the process.

Set clear goals: break them down into manageable steps – for example, one day you can focus on your CV, the next you could write a cover letter, and the day after that you could optimise your LinkedIn profile. This should help to ease the pressure.

Build a support network: talk to friends, family or a mental health professional about how you’re feeling. Talking to likeminded people could also help to give you a little boost – join targetjobs events where you can meet other graduates seeking work, as well as employers, students and working graduates. Some universities extend support beyond graduation – speak to your university career service to see how they can help you navigate through your career journey.

Practice for potential interviews: to calm some of the interview nerves, practice ahead of time. Take a look at our interview and assessment centre hub where you’ll find common and tricky interview questions, and how to answer them.

Practice self-care : take breaks from doing job search-related things. For example, commit to taking a break every hour to go out and get some fresh air, or practice a mindfulness technique that works for you like deep breathing or meditation.

Stay positive, and don’t compare yourself to others: it’s easier said than done, we know. But try to remember that finding a career isn’t a race – it’s about finding a role that meets your needs. Consider writing some positive things about yourself and your achievements to remind yourself of why you’re more than good enough to reach your goals.

Try doing some courses: while they can give your CV a little boost, doing courses related to the type of role you want can also boost your confidence. You could try doing a GradSim – these will show you what it’s like to work in a specific role, improve your skills and help prepare you for the working world.

How to improve your mental health as an employed graduate

Nearly a third of employed graduates who took part in the Cybil Mental Health survey this year said their mental health has declined since starting work. For many, it’s a period of significant change – you’ll be transitioning from studying to working, with a whole new routine. You may also need to adjust to life in a new town or city and spending time with new people in and out of work.

We’ve put together some advice that we hope will help make navigating the changes a little easier.

Maintain a balanced lifestyle: work-life balance is super important. Set a boundary with your employer. While it’s not out of the ordinary to work extra hours here and there, you shouldn’t be working excessively long hours during the week – especially if it’s impacting your wellbeing. Make time to do things you love, spend time with your friends, and exercise.

Take regular breaks at work: make sure you’re taking your lunch breaks and use them to do things that make you feel better – like eating healthy food and going on a walk. Outside of that, taking short breaks in between tasks can boost your productivity and help give your brain a chance to recharge, and resume tasks with more energy.

Reach for help: Talk to your manager if you feel like your workload is too high, or you’re generally struggling with your mental health. And if no action is taken, speak to HR. Communicate with teammates you trust for support if you feel comfortable doing so.

Make a daily to do list: before the end of the day, make a to do list for the next day. It’ll help you manage your time and put your mind at ease about what you need to achieve.

Take time off when you need it: remember, you can take sick leave for mental health issues – it's just as valid as time off for physical health. Your employer should support you when you’re ready to go back to work.

Know your rights: if you have a mental illness, you’ve got a legal right to ask your employer for ‘reasonable adjustments’, which can include things like flexible working, and reducing the volume of your work.

Money and mental health

Money worries affect working graduates almost as much as those still seeking work – with the cost of living increasing, it’s no surprise. We found students and graduates even put cost-of-living worries ahead of concerns about mental health and healthcare.

Worrying about money can cause or increase mental health issues – here’s some guidance that may help.

Be compassionate with yourself: sometimes things like money worries are outside of your control. Be kind to yourself and try to avoid negative self-talk.

Create a budget to help you manage your money: you could try using a budget planner – Money Helper has one you may find useful. Set aside time each week to look at your finances to help you budget and see if there are any things you could do to cut costs – for example, on subscriptions you barely use. See more budgeting advice on Student Space .

Talk to someone: share your money worries with someone you trust, and/or you can contact a free online advice service like Money and Mental Health Advice or National Debtline if you want confidential support and guidance.

Student and graduate mental health: our call to action to universities and employers

We’re calling on universities and employers to improve and sustain students’ and graduates’ mental health.

‘The time for action has come’

Cibyl head of research Lisa Marris says raising awareness of the importance of mental health remains relevant, but the focus should shift towards preventing the decline of student and graduate mental health, and intervention when needed.

She adds: ‘Educators and employers can and should do more to implement and encourage healthy working practices to improve mental wellbeing. The time of listening has passed, the time for action has come.’

‘We’ll make sure mental health support is a cornerstone of our workplace culture’

Here’s how Accenture support their graduates’ mental health.

Its MD and UK Mental Health Network Executive Sponsor Mark Whitehead says they’re ‘keenly aware of the unique challenges and stresses highlighted in the recent report on the transition from student life to professional environments’.

He adds: ‘Our Mental Health Allies programmes and ongoing training are a few examples of the proactive steps that have long been part of our commitment to employee wellbeing. These initiatives are designed to empower all employees, including new recruits and graduates, to support both their own and others’ mental health.

‘By leveraging insights from the report, we'll continue to refine our strategies, making sure that mental health support is a cornerstone of our workplace culture. The time for action is now, and Accenture is committed to contributing positively to this vital movement.’

‘University can and should be a positive experience for most’

Student Minds Insight Manager Nicola Frampton says: ‘With over half of the student population reporting experience of mental health issues, it’s vital that both universities and the government take action to improve student wellbeing. That means embedding whole-university approaches to mental health, with focus on early interventions and prevention in addition to support services and addressing the wider determinants of mental health like housing, financial wellbeing and inequality.

‘University can and should be a positive experience for most. It is not impossible for universities to create environments which are inherently good for staff and student wellbeing. We hope that as this work progresses, research like Cibyl’s Student Mental Health Study will help us to see the impacts for students and graduates over time.’

Where else to get mental health support

We’ve touched base on a few support options, but there are some more places you can seek help – whether you’re a student or graduate.

Student Space – A free platform which offers trusted psychoeducational articles, videos by students, and a directory of university support options.

Samaritans – if you’re going through a difficult time you can call Samaritans on 116 123 , email jo@samaritans.org , or visit an in-person branch.

Your GP – your local practice can make a diagnosis and refer you to a mental health specialist.

Shout offers confidential 24/7 crisis text support when you need immediate help. Text “SHOUT” to 85258.

The NHS – call 111 if you need urgent help with your mental health.