Return to flip book view

MedicsTOGETHERISSUE 02 APRIL 2021FOR MEDICS BY MEDICSFEATURED ARTICLES ‘AM I SAD OR JUST DEPRESSED?’  LIVING EXPERIENCE PAGE 11 ‘ATTITUDES MATTER’  LIVING EXPERIENCE PAGE 12 ‘RESOURCES THAT SAVED ME’  LIVING EXPERIENCE PAGE 14 ‘WHAT I WOULD TELL MY FIRST YEAR SELF’  REFLECTION PAGE 9 WELCOME TO ISSUE 2 Hi everyone and welcometo our second issue of medicstogether, a termly newsletterwith a focus on our mental healthand wellbeing. This is a newsletter for medical students, written by medical students. Over 3,000 of you read our last issue and we’ve received feedback from students saying it helped them feel less alone in their struggles. The British Medical Association (BMA) conducted it’s first ever survey on medics and medical students’ mental health in August 2018. Unfortunately it showed we have a long way to go, with many people still experiencing stigma of mental health and fearing judgement for getting the help they needed. This needs to change. We need to talk about our mental health and wellbeing, starting now. In this issue we catch up withwhat you’ve been up to (pages1-5), get some self-care tips(pages 1, 3-4, 9-10), hear aboutmedical students with livingexperience of psychologicaldistress (pages 11-12, 14), outline the support available toyou as medical students (pages 23-26), present some amazing poetry, photography, book reviews in our creative corner (19-21), recipes (22, 27-30) and more! Many of our articles (marked by * in title) are now available in audio format.

My ways to feel better during lockdown SELFCARE TIP Given how most people are spending much more time in home at this current time, here are something that I have been doing to keep myself refreshed and stay healthy whilst I was at home. I enjoyed hopping in the shower when I was stuck at home for too long and lately, I have learnt that after a good hot shower, switching to cold for a minute is really refreshing and give me a good burst of energy. To my surprise, one study found that icy temperature helps release endorphins which can help if I am feeling a little down and depressed so that is just another fun bonus. I also tried to take a lunchtime walk every now and then especially when the weather is so nice now, we all know working at home could feel restrictive. Having a walk boost concentration and energy for me to power through the rest of the day not to mention getting outside more help reduce stress level, at least for me :) One last thing I want to mention, and this is inspired by some of my friends helping to raise awareness to mental health issues during lockdown and it is to take a photo – literally anything you wish of. You would be surprised how little photos we took of life around us now that we lack the occasion but there are so much out there to be appreciated. Simply take a picture of a meal you prepared or just your dog having fun, everything works and that really help me take time for myself and things around me, leaving me feeling more motivated. I hope what I’ve been doing gives you some insight and I wish the best for everyone who is reading this. ANON, 2ND YEAR, UNIVERSITY OF EDINBURGHPlaying my troubles away* WUBU2 MED STUDENTS?If you’re like me, panicking about how much time is left until exams and how fast this year has flown, treat yourself to a break. It’s so important to give yourself time for interests outside of Medicine; otherwise you’ll either lose motivation, or burn out. I realised it was time for a break, when the lectures I am normally keen to get stuck into were a struggle to get through, especially when the one-hour lecture turns into two hours, with pausing and Googling what every unexplained word meant. Even though the endless work pile looms, was time for fun. I love reading books and playing video games, so this Easter, I decided I was going to spoil myself and play something. I considered reading a book, but the tower of textbooks and medicine-related biographies scared me off. Continued on next page 1

Easter a welcomed breakWUBU2 MED STUDENTS?Easter has been a welcomed break for me, despite looming exams. Whilst Sheffield has offered many beautiful adventures this semester, being home for the holidays is always refreshing. Home for me is Wolverhampton: a place whose name often welcomes the rolls of eyes, likely due to its proximity to Birmingham, and its industrial roots. However, it’s a wonderful place, especially in the areas closer to the countryside of Staffordshire. Over the bank holiday weekend, I went for a walk and a picnic at a National Trust site, Dudmaston Hall. It is always so great to take a step away from the books and revision and enjoy the fresh air. However, as normality starts to get increasingly close, I must admit that most of my walking will now be done on two routes: the way to the pub, and the way home from the pub!SOPHIE, 2ND YEAR, UNIVERSITY OF SHEFFIELD Continued from page 1 Instead I went onto the PlayStation, with too many games to choose from, ones I bought in the many sales and never got round to, ones I started and never finished, ones I got as presents, ones I borrowed from friends… the list goes on. I finally settled on a Tales game called Tales of Berseria. It’s a Role Playing Game (RPG) where you play as the ‘bad guys’ trying to kill a church person (called the ‘Shepherd’), who sacrificed your brother for power, so it’s a pretty dark storyline. When I loaded it up, I realised I hadn’t played it since 2018, and I had no idea of the controls or the plot. I managed to get completely lost (even with the mini-map) and had started going the opposite way to story progression. I didn’t realise until after a couple of hours playing, when I finally found the proper map, hooray for the square button! Overall it sounds like I had a terrible time, but in fact it was just what I needed. Wandering around a massive open world, interacting with fascinating characters and mashing buttons for combat, and better yet my cat joining the fun by sitting in front of the television and watching the character move around the screen, made me laugh and relaxed me. By the time I had found the right way again, I remembered why it was so important to have these breaks, and I felt ready to fight another lecture.Whatever your interests are, please pursue them. They are worth your time and energy, and you’ll feel a lot better treating yourself to some self-care. And if you want a game recommendation and like RPGs, try a Tales game! Even better yet, Tales of Berseria is on sale on the PlayStation store, so another great excuse to stock up now for the summer. Happy playing!LAURA, 2ND YEAR, UNIVERSITY OF LIVERPOOL2

5 steps to building a healthy morning routine* SELFCARE TIP Lockdown has disrupted our lives in so many ways that we can’t control. With placements cancelled and lectures moving to zoom, it can be all too tempting to stay in bed and not get your day started. Set an alarm for the week – The first step to having a healthy morning routine is being consistent with it. Choose a time to get up in the morning and try to stick to it! This will come with practice. If you find yourself hitting the snooze button too often, try keeping your alarm on the other side of your room to make sure you get up when it starts ringing. Rehydration – Your body has just gone 6-8 hours without any water. Keep a bottle of water beside your bed and have a glass the moment you wake up. Drinking water first thing in the morning remedies your dehydration and makes for a great start to the day Make your bed – It might be a small accomplishment, but it really does start the day off right. Not only does it set you for a productive day, it also makes it a lot less tempting to crawl back in-to bed. Continued on next page 3Roll with it!SELFCARE TIPRoll with it!Have you ever tried to be really stressed whilst on roller skates in the back country roads of Yorkshire? It is quite difficult! Earlier this year, I noticed an offer on some roller skates. It brought me back to my seventh birthday, on which I got a pair of Bratz roller blades – cool right? I had to buy them – definitely an essential purchase. I’ve been struggling with stress over the past couple of months, so the skates stayed tucked away in the boot of my car. It wasn’t until a few weeks ago when I remembered that I even bought them. I put them on and fell straight over. Not a good look. I managed to get back up with the help of a wall and began practice up my road. This was also not a good look, but I imagine my neighbours enjoyed the evening performance immensely. Since this first time, I have been roller skating most days. I skate for up to an hour, listening to my podcast as I go – Let’s Talk About Myth’s Baby is my current go to! The cyclists all look extremely confused when they see me, but it always ends up with a smile and a wave. It’s a great way to work out – it really tests your core strength to stay upright. It’s also really fun – I feel carefree, like that seven year old me was. It teaches you to stay present, if your mind wanders you will quite quickly end up on the floor. So my advice? Buy some roller skates, a skateboard, something which makes you laugh at yourself. It’s the perfect break from studying! Bonus points if you wear dungarees whilst roller skating! ERIN, 2ND YEAR, HULL YORK MEDICAL SCHOOL

A friendly reminder*SELFCARE TIPYou did it. You’re a medical student. You’re going to be a doctor.A huge congratulations are in order – not for beginning or ending your degree, but for everything you’re doing in between. You’re devoting countless days to revision, weeks to placement and months to university. It’s time to celebrate your journey as well as your destination.Medicine is an inherently competitive programme. You’re not here because of your parents or your sex or your status, you’re here because you deserve to be here. Without a doubt, you’ve worked relentlessly to both earn and keep your place in medicine.Despite all of this, it’s far too common to feel as though you’re not good enough. Perhaps your grades aren’t the highest or your CV isn’t the longest. What’s easy is comparing yourself to others… what’s difficult and immensely more important is being kind to yourself.You’re surrounded by overachievers in medicine. By nature, you want to do your best and you want to do well, but you don’t have to be the best to do well. If you’re starting to second guess yourself or struggling to believe in yourself, look to the future.One way or another, you’re going to be an amazing doctor. You’re going to have the privilege to make a real difference and you’re going to be equipped to deliver babies and save lives. In the magic of those moments, your exam results and OSCE feedback will not matter. So please, show yourself a little love. At the end of the day, you’re doing it. Not only are you surviving medical school, you’re also surviving medical school amidst a global pandemic.P.S. What do they call a medical student who graduates at the bottom of their class?A doctor.SYDNEY, 4TH YEAR, UNIVERSITY OF EDINBURGH4 Continued from page 3 Exercise – Anything to get the heart rate up! Whether it be 20 jumping jacks or a 5k jog, exercising in the morning will wake your whole body up and make you feel great. You will feel full of energy for the day and will clear your mind for the day ahead Have a cold shower – Maybe the most challenging part of the routine, but maybe the most rewarding. If you still feel groggy after your morning exercise, try skipping your morning coffee and dial your shower to cold, I wonder which will make you feel more awake? JOHN, 2ND YEAR, UNIVERSITY OF PLYMOUTH

5Come dine with us vegan style*WUBU2 MED STUDENTS?My house and I decided something which could keep us occupied in the most recent lockdown would be “Come Dine With Me”: vegan style. As a house of seven, we were able to host the Come Dine With Me across three weekends with team one starting us off: Jane and Naduni; team two to keep the excitement going: Alex and Ailie and last but not least, team three: Aggie, Rachel and Niamh. Jane and Naduni took us on a “Tour de Liverpool”, choosing all our favourite restaurants throughout our six years in Liverpool. They started with the beautiful disco cauliflower from Maray, followed by a concoction of delicious Indian recipes for mains from Mowgli and completed by a biscoff cheesecake from Dafna’s Cheesecake Factory. Alex and Ailie reminded us of the beautiful flavours of Spain; with a delicious array of tapas to start, followed by paella and perhaps the most delicious dark chocolate brownie we’ve ever had the pleasure of tasting. The sangria was flowing, and the salsa dancing was in full swing.Team three to round off our term! We went for a Beatles themed menu in honour of an old resident within our house…(begins with J and ends in ohn Lennon). I never thought I could get so much enjoyment from preparing meal titles (see attached menu). To start: Sgt Pepper’s Soupie Heart’s club band (red pepper soup and homemade focaccia), the main meal: Let it Bean (sweet potato and black bean burger, chunky homemade chips & Israeli salad) and the star that almost sunk the ship because we forgot to defrost it: Yellow Submarine (a zesty lemon tart). With all of these meals there was a variety of wines “With a little help from my friends” to warm up the tastebuds. It was so much fun and exciting to try – would definitely recommend to a friend. However, three weeks after the completion of our task, we still haven’t decided on a winner because the competitive nature of medics may have caused some disappointment with the final decision. I secretly hoped that Jane’s team would win simply so we could say “Dear Lord, what a sad little life Jane” our most used phrase of the year (shoutout to the infamous phrase from Come Dine with Me 2016). Hopefully we’ll come to a decision before our graduation!NIAMH, 6TH YEAR, UNIVERSITY OF LIVERPOOL

6*

All the fascinating conditionsREFLECTION Being a medical student often involved being swept up in a whirlwind of conditions and symptoms and syndromes, encountering really interesting cases that have left me and my friends excitedly talking about them for some time later. “Look at all the abnormalities in a heart with Tetralogy of Fallot! Can you believe how many polyps there are in a FAP colon? Did you see how huge splenomegaly can get!?” And somehow, talking between medical students about conditions we find interesting and sharing that excitement feels completely natural and socially acceptable. We’ve seen it countless times in medical movies and TV shows, where doctors often call on each other just to have a look and admire the largest tumour they’ve ever seen, and all the internal damage it’s inflicted. To have that displayed to a lay audience further reinforces what a socially acceptable practice this has become. Doctors are free to find cases interesting and fascinating when talking between themselves as professionals, even though the patient is clearly suffering.Meanwhile, no one seems to address how unethical it seems to be excited about psychiatric disorders. With the majority of friends I’ve talked about this with, there’s this unspoken rule that proclaiming, “Wow, come and look at this really severe case of schizophrenia!” is completely inappropriate, an uncomfortable sentiment that I often share myself. But why is it so? Regardless of the condition being physical or psychiatric, patients are suffering in either case, so being interested by a condition that is causing the patient harm does not explain the difference in attitudes. Regardless of a patient having lymphoedema or Dissociative Identity Disorder (DID), these people have to live and struggle with their condition every day, each with their own set of physical and mental challenges. Some people I’ve spoken to hypothesised that while something like a physical tumour is something a patient develops and can be attempted to be treated and cured, a psychiatric disorder is inherently part of a person, so calling attention to it is equivalent to, in a way, making fun, or calling attention to an aspect of their personality. Though isn’t this lack of distinguishment between the disorder and one’s personality encouraging the idea that people living with mental illness are somehow solely defined by their disorder? Which in itself, is just as unethical. An interesting point to consider is that all the psychiatrists I’ve spoken with seem to have no such reserves about discussing what psychiatric conditions they find most interesting, freely using words like “fascinating” and “amazing” that, to me, had seemed so foreign. In the end, mental illnesses shouldn’t be a secret, or a shameful topic to discuss. They shouldn’t be avoided or brushed over in vague terms when discussing what parts of medicine you find fascinating. This is in no way condoning sharing patient details, and telling a person that you find their personality disorder ‘fascinating’ is just as inherently inappropriate as telling a patient battling lung cancer how ‘fascinating’ their tumour is. Nevertheless, as long as we remain respectful like we are when talking about any area of medicine – then is it perhaps another allusion to the lingering stigma and taboo around psychiatric disorders not to discuss mental illnesses between medics with the same enthusiasm and curiosity as we would physical ones? Continued on next page7

8 Continued from page 7 Just some food for thought! But I really encourage you to explore your perceptions surrounding mental illnesses and how readily you are to talk about them – strike up conversations!ANON, 2ND YEAR, UNIVERSITY OF EDINBURGH *

9What I would tell my first year selfREFLECTIONAfter five or, for those like myself who have intercalated, six years of medical school its hugely exciting but also immensely nerve wracking to think about starting work this August. When written on paper, five years seem so long; however, in reality they have flown by. I remember the first days of medical school like it was yesterday, being placed into groups and wondering whether I would remember names, faces and everyone’s interesting fact about themselves. Everyone gets told that university has its ups and downs. Yet, when I lookback I would gladly do it all again! However, if I got my chance again there are some things that I wish I had known beforehand. Firstly, a standout lesson I learnt was to stop looking around and comparing yourself to others. We all have our strengths, weaknesses and interests and while it’s okay to learn good things from others, it’s also okay to not be the same. Our competitive nature can sometimes take the better of us but comparing yourself adds unnecessary stress and unachievable goals. Secondly, it’s okay to take one, or several, nights and even days off. You need to enjoy university life! Thirdly, attend those lectures. If not to learn, then to socialise. COVID-19 and lack of face to face teaching has made me miss all those days cramped into a lecture theatre, barely hearing what the lecturer was saying but spending time with classmates. Finally, the people you meet may become your best friends. With our imminent departure from medical school, it’s become scary that we won’t all live within walking distance of each other. Whilst it will be exciting to road trip around the UK and visit each other (COVID- 19 dependant), it will be sad not to see them every day. After already celebrating a wedding, several birthdays and many group holidays, the friends I have made in medical school have become my closest confidents, my favourite faces and the people I constantly rely on. With only a term left, it’s weird to think how COVID-19 may have affected medical school for everyone, but there is hope on the horizon for normality in the next academic year. Lockdown has brought with it much time to contemplate on the past five years and the biggest thing I have learnt is to savour every single moment. NADUNI, 6TH YEAR, UNIVERSITY OF LIVERPOOL

10ARE YOU A MEDICAL STUDENT OR DOCTOR? DO YOU HAVE A STORY OF LIVED EXPERIENCE, SELF-CARE TIPS, RECIPES, CREATIVE WORK OR WANT TO LET US KNOW WHAT YOU’VE BEEN UP TO? WE’D LOVE TO HEAR FROM YOU! Certificates for your e-portfolios provided! EMAIL US: medicstogethersubmissions@gmail.comWhen things don’t go as planned*REFLECTIONI have always been big on planning. To stay organised and to know what to do next have been skills that have benefited me throughout my life. I believe that resonates with a lot of other medics. Planning has no doubt given me a sense of control. That is where the slippery slope comes in. I lose that sense of control when things don’t go as planned. As adaptation is another useful skill, small changes like a lecture cancellation or a late meeting only cause minor inconveniences that are easy to cope. However, when big things change, like a pandemic occur and exams got postponed, or you lose the love of your life you thought you were going to marry, it’s not as easy to cope anymore. When things got out of hand, just like in any state of change, first thought often is resistance. I struggle to accept the new situation I didn’t see coming. I try with all my might to change the situation to make it more favourable for me. But some situations cannot be changed. Looking back, I wish I would have learnt to accept the situation first before thinking of the next step, may it be trying to change the situation or coming up with an adapted plan. I know it doesn’t sound like an essential step, but it definitely brings much more peace of mind to accept. The pandemic has changed life as we know it. The faster we accept the new normal, the easier it is to deal with it. We even comeappreciate more things in life. Perhaps we can apply it to our life next time something unexpected happen. We can accept the new situation before anything else. We can make peace with ourselves and the new situation. When things don’t go as planned, it is okay not to be okay. May accepting it bring you some peace of mind. CHYU, 3RD YEAR, UNIVERSITY OF LIVERPOOL

Am I sad or depressed? LIVING EXPERIENCE It gets drummed into us at medical school, the 3 core symptoms of depression: low mood, loss of interest/pleasure in activities you used to enjoy and reduced energy. I knew what depression was, what the symptoms were and how to recognise it when someone else be struggling. I just didn’t know how to recognise it in myself. I was depressed for months and didn’t consciously realise.Initially I think my mood got lower and lower, but I buried myself in work I didn’t properly check in with my mood. I thought I was a ‘normal’ level of sad. Gradually I lost interest in the things I used to enjoy but it was so subtle. Until I started therapy I didn’t realise what I was experiencing was chronic anhedonia. I put it down to poor sleep, poor diet or medical degree stress. When I lost interest in watching TV I just put it down to ‘oh there’s just nothing good on Netflix left’. I felt really detached from my family and stopped missing them and was happy to spend long amounts of time on my own, which wasn’t like me. I put it down to the fact that it was lockdown. I’ve been diagnosed with depression, my GP says ‘high functioning depression’. I managed to get through work in bursts, waiting until the last minute and put lectures on in bed so I could virtually ‘sign in’ and either go back to sleep or go on my phone. After pushing through an assignment or piece of work I’d sleep for days and talk to no one. I hardly left the house and ate maybe once a day at best, at that would be a pot noodle or a frozen pizza because I didn’t have the energy and I stopped caring about myself. This went on for months. It’s easy to slip under the net during lockdown. My mum was the first one that noticed I wasn’t myself and I denied it for ages, I even got annoyed at her for even suggesting I was struggling. It took time to accept that I wasn’t okay. I got help and started therapy and I’m recovering. I feel less empty inside. I have a real appreciation for the often subtle nature of mental illness, especially in medical students. Just because someone looks okay doesn’t mean they are. ANON MED STUDENT, 3RD YEAR, UNIVERSITY OF SHEFFIELDARE YOU A MEDICAL STUDENT OR DOCTOR? DO YOU HAVE A STORY OF LIVED EXPERIENCE, SELF-CARE TIPS, OR WANT TO LET US KNOW WHAT YOU’VE BEEN UP TO? WE’D LOVE TO HEAR FROM YOU! Certificates for your e-portfolios provided! EMAIL US: medicstogethersubmissions@gmail.com OR directly submit (anonymously if you’d wish) via our google form: www.bit.ly/medicstogethersubmissions11 *

Attitudes matter LIVING EXPERIENCETrigger warning: this article talks about self-harm and suicide. If you are struggling please seek support (pages 23-26). As medical students, we’re entering a profession where the aim is to help others. We’re expected to be empathetic and compassionate, acting without judgement and in good faith. The same goes for our allied health professionals, the nurses, midwives, paramedics, who all work tirelessly and selflessly to help others. In these times, the work of our NHS staff has been on the forefront of everyone’s minds, with the ‘Clap for Carers’ initiative and Captain Tom’s fundraising efforts. Everyone is full of praise for the NHS and its staff, and rightly so. No doubt people presenting to hospital in these times are receiving excellent care, whether that be for Covid-19 or otherwise. Looking after your health is important, and it is no different during this pandemic. But when it comes to mental health, the care isn’t always so brilliant. Comparisons between mental health and physical health have been made more and more frequently throughout the past few years, as mental health awareness is on the rise. Analogies comparing poor mental health to a broken leg are often made; you wouldn’t tell someone with a broken leg to ‘man up’ and ‘get over it’, for instance. Such analogies, whilst perhaps problematic in some areas, are a good tool to help raise awareness and try and change attitudes towards mental health. But, with mental illness, there is still a long stretch to go. More of us have become aware of the resources available to us if we’re feeling low or anxious. Common mental health problems such as depression and anxiety are beginning to be talked about more often, as they should be. But more serious presentations of mental illness are still hidden away.When I presented to A&E twice in the Autumn of 2020 for mental health related reasons, I was greeted with hostile attitudes and unkind comments. “You didn’t really want to kill yourself, though” were the words of the triage nurse after I presented with suicidal ideation. These comments were only exaggerated after I disclosed the fact I was a medical student. “You shouldn’t be practising on yourself” commented the paramedic who assessed me for self-harm injuries. This didn’t improve when I spoke to the mental health liaison team: “It’s unprofessional for you to have scars on your arms when you’re on placement”. These words have frightened me ever since. I am acutely aware of professionalism and fitness to practice standards, and I try my hardest not to let my mental illness affect my studies. The idea that my struggles with self-harm could result in me being told I am unfit to practice medicine is something I think about regularly. Bare-below-the-elbow dress code policies when I start placement in the Summer something I dread. I should be excited about starting full-time placement, a time when I get to work in a hospital for the first time. Instead, I have continual doubts in my head, all because of one comment by a nurse.Clearly, stigma surrounding mental illness is still ever present, even in medical professions. I know these were isolated incidents, and I have also been treated by staff who were nothing but kind and listened to what I had to say. But I don’t want my experiences to be repeated by others. We must do more to change attitudes towards mental illness, with mandatory mental health education given to all healthcare professionals. One negative word could make such a difference, but so can a kind one. Be kind and stay safe. ANON MED STUDENT, HULL YORK MEDICAL SCHOOL 12

13The stress solution* BOOK REVIEW The Stress Solution is a book by Dr Rangan Chatterjee that I read a few months ago and that helped me find ways to take care of my mental wellbeing. Dr Chatterjee starts the bookby explaining thedevastating effects of stress on our health and moves on to offer practical solutions to help you reduce your stress. What I like about the book is how everything is explained in such a simple and non condescending way. The advice he gives are all small, doable and backed up by science. For example, I had some trouble falling asleep, as I had tons on my mind and all the stressof the day would come back to me while laying in bed. In his book, Dr Chatterjee breaks down the benefits of winding down and having social media breaks. He explains the importance of avoiding screens and creating a night routine at least one hour before going to sleep. He mentions what works for some of his patients, what works for him and what may work for us. His solutions are so easy and practical, that I felt silly not giving it a go! Onehour before going to sleep, I now turn off my screens and put my phone on airplane mode, I turn off all the bright lights in my room and use the lamp next to me instead, do some yoga, read and have some tea. I created this routine with time, I was only taking twenty minutes off at first but increased it gradually, and it has completely changed how I sleep but also how Ifeel during the day. For me, Dr Chatterjee’s more holistic and lifestyle approach is one I really like. Some of the most common diseases today are caused by lifestyle factors, and more often than not, can be treated or reversed through lifestyle changes. I think we all know that ‘being healthy’ and taking care of our mental and physical wellbeing is important, but it can feel daunting to start.You don’t have to run or meditate for twenty minutes everyday to be healthy and have a better relationship with your body and your mind. This is what Dr Chatterjee does in theStress Solution. He focuses on the stress epidemic and how to destress, which today, is more essential than ever, and proposes many solutions as some things suit some people more than others. I also strongly recommend his first book The Four Pillar Plan and his podcast Feel Better Live More! MANISHA, 2ND YEAR, UNVERSITY OF SHEFFIELD

14Resources that saved me LIVING EXPERIENCE I have been approached many times over the years about resources that have helped me maintain a work-life balance whilst dealing with chronic mental illnesses. If you have not done so already, please talk to your GP. And if they appear apathetic (or just do not seem to ‘get it’), do not take it to heart, and try talking to another one. And maybe even another one. I have found a GP for mental health is like finding a therapist, you need to find a right fit and everyone should have one. Also, please do not take these resources as the be-all-and-end-all of how to stay mentally well. The majority of what is suggested is what I came across during recovery from a deep depression where I genuinely did not believe I was going to ever be okay again. A combination of many of these tools helped me overcome this and love life again. However, this also took months (and I am still learning years later) of trial and error, with some things that others advocate for not working for me at all. It may feel cliche, but it is okay to not feel okay. ‘Official’ Support:This is anything that is done through an organisation. Unfortunately for me, I didn’t get NHS psychiatric intervention until after an enforced A&E admission. Hopefully, the system is improving to prevent such extreme waits. Speaking to a psychiatric nurse who truly cared about my story made the world of difference. It can also be worth looking into privately accredited therapists or charities that have their own subsidised support services to avoid a long wait and do not be ashamed to go to psychiatric A&E before it’s too late (do not go down the path I did!). Medication also helped a lot once I found the right one, and it is different for everyone. There is no shame taking medications for mental health and don’t push yourself to live without them. You wouldn’t stop taking your inhalers if it meant you would have asthma attacks.The university was also really helpful with certain resources. Again, this can be extremely hit and miss. Unfortunately, with mental health, it can just take the wrong person on the wrong day, to create an experience which makes you feel like nobody cares. I can assure you even this person does (in most cases, anyway!) and should not represent all the support they can give you. Just try again and approach your organisation from a different angle. This may not seem right or fair, and it isn’t, but until we make mental health a fully understood topic amongst everyone, we still need to fight a little harder to get access to what we need. It is frustrating and scary, but do not forget you are 100% entitled to support and your university/workplace/organisation is required to support you. For me, I found the Student Disability Service (it is often forgotten that chronic mental illness is a disability) really helpful. If you have a mental illness, you could be entitled to extra time during exams, exemptions from attending certain classes and the option to have local placements. This has taken so, so much pressure off and meant I could actually enjoy my learning, rather than worrying about being on top form all the time. I have also had the joy of getting to know certain staff members really well and being like mental health mentors to me. If there is a staff member you connect with, especially when talking about mental health, do not be scared to contact them again. From having someone you trust who is also in your field, they can help understand the unique challenges you face.Finally, in crisis, do not be afraid to use the phone lines or online services. TogetherAll (formerly ‘Big White Wall’) is free for most students and has useful self-assessment tools to check how you are feeling (and if you are getting worse/better over time). Scottish Government also provides a funded mental health mentor scheme for those who need long term guidance and are unsure about who to talk to (contact your Disability Service to set this up). There is also no shame in using emergency helplines, they are there to help with whatever you are struggling with. They are not exclusively for crris situations.. Continued on page 16

15

Continued from page 14 and are always happy to chat about anything from exam life to feeling lost in life. There are also many different lines available, so find one that works for you. Ones that I have personally used include Breathing Space (run by Scottish nurses), Papyrus (specialise in youth suicide) and Edinburgh Crisis Centre (local volunteers who can provide a safe place to seek refuge, it is nationally supported by Penumbra). Everything Else: Aside from the services and supportive resources discussed above, there are also a lot of things out there that you can use to help yourself or those around you. Again, this is unfortunately hit and miss, but do not be disheartened - mental illnesses are unique for everyone, just like everyone themselves is unique and valued. This list is not extensive but highlights some of my most memorable resources from over the years. Firstly: books. Cognitive Based Therapy (CBT) is something I think everyone should try at least once. A great way to do this without formally having a therapist is by filling out ‘Mind over mood’ by Dennis Greenberger. It puts together all the key skills with exercises you can complete in your own time. For mindfulness, ‘Wherever you go, there you are’ by Jon Kabat Zim is a globally acclaimed guide for the science behind the technique and how it can help, which makes it much easier to put it into practice even when you are in a mental illness dip. I also think it can be extremely helpful to read books reminding us that we are not alone, and things do get better. Some of my favourites include ‘How to build a girl’ by Caitlin Moran (a personal hero of mine) and ‘The art of happiness’ by the Dalai Lama. For lived experience accounts, ‘The other side of silence’ by Linda Gask (a former Edinburgh medic) and ‘Living better’ by Alasdair Campbell provide really relatable accounts from individuals with chronic mental illness and high pressure jobs. It is also worthwhile venturing into trying a wide range of mediums to equip you with skills to improve your mental health, or even just to take your mind off things. A podcast can be a great way of doing that, allowing you to escape the world whilst not having to listen your own thoughts. One of my favourites is ‘Reasons to be cheerful’ with Ed Miliband (I’m not actually a Labour voter I swear!), every week they look at a new social issue and the work being done by individuals to improve it. This has really helped me to look at the bigger picture and focus on good news stories. Another thing that has helped, and I realise this is being read by medics, is aromatherapy. Two which work for me are Neom’s sleep pillow mist (this always slows my heart rate down when everything feels a mess, and Lush’s sleepy lotion (a big player in improving my insomnia). Another big help was getting organised, with a planner. Not only did this let some of my thoughts go down on paper, but allowed me to reflect on even the smallest achievements. I used a planner by ‘Law of Attraction’ which helped focus my goals even when I struggled to leave my bed.This also of course should be accompanied by ensuring you are being kind to your body and mind with the basics, including eating well and going outside every day, even for the shortest walk, and talking to somebody you trust, even if its just for a distracting chat. It is also not a ‘tick list’ of what should be done, but some reflections of what helped me and I hope will help you too. Mental illness can be debilitating, scary and incredibly lonely. I know I hated this phrase but I promise you, it does get better, and the more we talk about it, the more we will move towards better days full of incredible individuals (that’s you!) that can tell their stories of how we will not let mental illness define us. HEATHER, 4TH YEAR, UNIVERSITY OF EDINBURGH 16Heather is the founder and president of WellMed, the medical school’s mental health peer support group, and president of Edinburgh Psychiatry Society. She also writes in her spare time for the University of Edinburgh, Inspire the Mind, the Royal College of Psychiatrists and is a media volunteer for SAMH and the LetsTalk Podcasts. To get in touch, follow her on Twitter (@HeatherGKMcAdam) or Instagram (@heather_gm).

17Acting as an ambassador for psychiatry* PSYCH STAR UPDATE Hello! My name is Bibire, and I am a Psych Star at Peninsula Medical School. Despite the challenges faced this academic year, I have managed to gain a lot from the Psych Star award and have benefitted hugely from the support offered to us both by the Royal College of Psychiatrists (RCPsych) and the RCPsych South West division here in Plymouth. Some of my plans as a Psych Star were derailed by the COVID-19 pandemic. However, I have focussed most of my efforts on acting as an ambassador for psychiatry, which has thankfully not been complicated much by the pandemic. The bulk of my efforts for this have gone into being the president of our PsychSoc and virtually re-building it from the ground up, as it had been inactive for some time after enjoying a few years of regular activity. We have managed to expand our network of psychiatrists within Plymouth and across the South West, have worked closely with the RCPsych South West, the Peninsula Choose Psychiatry Lead and the Bristol and Exeter PsychSocs, and have improved the engagement of our medical students with our events and psychiatry in general! As part of this development of the PsychSoc, I decided to launch a ‘Sub-Specialty Spotlight’ series, getting psychiatrists of different sub-specialties to speak to our students and show the variety offered by a career in psychiatry. These talks have so far received great turnouts!I am proud of my role as Plymouth PsychSoc President, which will soon be coming to an end, and what our committee has achieved so far. Acting as an ambassador for psychiatry as a Psych Star has been a privilege I am glad to have had! BIBIRE, 4TH YEAR, UNIVERSITY OF PLYMOUTHRoyal College of Psychiatrists Psych Star Scheme Click here for more info: http://bit.ly/psychstarscheme

Upcoming PsychSoc Events PSYCHSOC CORNER Each medical school will have it’s own Psychiatry Society or ‘PsychSoc’, check out some of their upcoming events APRIL 14th: “In Conversation With” with Dr Kate Lovett: Leadership in Psychiatry - Plymouth PsychSoc 17th: National Beyond Psychiatry Conference: Why Mental Health Must Matter - WellMed Edinburgh 20th: Annual General Meeting (AGM) - WellMed Edinburgh 21st: Bereavement & Grief Theory - HYMS PsychSoc 23rd: PsychSoc Comedy: Barking at Aeroplanes - Sheffield PsychSoc 28th: Annual General Meeting (AGM) - Sheffield PsychSoc 29th: Research Spotlight - Sheffield PsychSoc 18Institute of Translational Neuroscience ACADEMIC DOCTOR UPDATE I am an F1 on the Academic Foundation Programme in Sheffield. This 2-year programme takes place during foundation years. One of my F2 rotations will be in research, and I also get the opportunity to complete a PGCert at Sheffield University.I was really excited to be accepted onto the programme, as I had relatively little research experience prior to applying. The AFP helped me organise research in Sheffield Institute of Translational Neuroscience (SITraN), a world leading centre for research into Alzheimer’s disease. Specifically, I will be researching how we can use a digital doctor to monitor disease progression in people with mild cognitive impairment. In addition to research, as part of the AFP, I have been completing the PGCert modules. These modules have taught me about how to write systematic reviews and about the practical aspects of health research, really useful skills for pursuing a career in academia! If anyone has any further questions about the AFP, please don’t hesitate to contact me. I love hearing from people interested in applying and am keen to help where I can! DR INDIA LUNN, ACADEMIC FOUNDATION DOCTOR, SHEFFIELD - i.lunn@nhs.netContact your local PsychSoc Here: www.bit.ly/PsychSocDetails

19The art of getting creative CREATIVE CORNER “Creativity is intelligence having fun.”– Albert Einstein KHYATI, 2ND YEAR, UNIVERSITY OF SHEFFIELD (SEE RIGHT)Mindful photography CREATIVE CORNER Photography lacks the objectivity and rigidity that medicine procures. It is a hobby that lets me explore, both art and the physical word, and feel like the world is my oyster. In previous times, my best area of photography was portraits, but COVID-19 forced this to change, as I only live with one other person and they wouldn’t be willing to be my constant subject! Therefore, I would take my camera and be snap happy in nature. For me, photography forces me to be mindful- if I go on a walk with my camera, my mind stops racing over to do lists, and let’s me just consider the hues and shadows of the world around me. SOPHIE, 2ND YEAR, UNIVERSITY OF SHEFFIELD

Turn of the Key BOOK REVIEW Delving into the horror genre is not something that I ever thought I would be doing. Even though I am impartial to a good horror movie every now and then, I didn’t know how this would translate into a book. How can I be scared by my own imagination? Ruth Ware is most well known for her best-selling thrillers (my favourite genre) and so I thought I would give this a go having heard so many raving reviews. Set from the perspective of a live in nanny who is currently in prison for the murder of a child, I was already hooked from the first few chapters. From very early on, I was stunned at how scary my imagination could be. The eerie presence when reading was rather intriguing, given that no physical horror was occurring during the early stages of the novel. The unnerving undertones gradually built up throughout and when mixed with quite likeable characters, it created a good foundation overall. This story had enough thrill to keep me gripped but also offered a variety of thrill that I am not familiar with. Whilst it had quite a common narrative, Ware managed to add unique elements that kept me guessing until the last page. If you are currently looking to delve into the horror genre but are daunted by how you may find it, I would thoroughly recommend Turn of the Key as an enjoyable and excellent intermediate. STEPHEN, 4TH YEAR, HULL YORK MEDICAL SCHOOL20Continued from page 19 SOPHIE, 2ND YEAR, UNIVERSITY OF SHEFFIELD

Girl, Woman, Other BOOK REVIEW So I’m a consultantpsychiatrist who relativelyrecently got back intoreading after a break. I’venever been an avid readerbut maternity leave quicklyfollowed by our currentpredicament have propelled my reading into full fruition. Reading has become a relaxing part of my routine at the end of the day; reading a few pages of a good book to wind down and forget about the outside world for a while. I recently read Girl, Woman, Other by Bernadine Evaristo. ThisnBooker Prize winning novel brings together a range of different female (and non-binary) characters of colour and brings them to life. The first character presented is Amma, a playwright who is black and gay putting on theopening night of her playabout strong black women.In each subsequent chapter we meet other characters including Amma’s feisty daughter Yazz with her diverse group of friends, Carole, a woman determined to leave her impoverished past behind her and four generations of a family settled in the rural north east of England. The characters although all different cross paths during the course of the book and it was interesting reading each person’s perspective and to discover each of them has a hidden secret. This book addresses race,class, gender in a sensitiveand thoughtful way whilstalso being frank, in particular about the incidents of racialharassment that the characters experience. Forme it was refreshing to read about where women ofcolour are the central characters. Some criticshave argued that the bookcontains too many characters, however I did not find this; I discussed the book at a recent virtual book club and found that I was easily able to remember each character. All in all this book was awelcome distraction fromthe outside world and if you want a book that celebrates diversity in all its form, this book is for you. DR REEM ABED, CONSULTANT PSYCHIATRIST, SHEFFIELD HEALTH AND SOCIAL CARE Haikus CREATIVE CORNER Spring in its glory Time, space and anxiety Occupying me DR HELEN CRIMLISK, PSYCHIATRY LEAD,SHEFFIELD MEDICAL SCHOOL Apart, togetherWill this go on forever?All we have is now Time to fall and growWho are we? Where shall we go?Let’s let this shape us Within and withoutHow to tame the rising doubt?Breathe, think, feel, as oneKAI, 5TH YEAR, UNIVERSITY OF SHEFFIELD Running Sheffield’s hillsListening to Jamie TLockdown catharsis DR KATY OWN, TEACHING FELLOW, SHEFFIELD MEDICAL SCHOOL We asked staff and students at our medical school to send in haiku’s about anything mental health, COVID or spring-related!21

22The chef’s special COOKING CORNER PREP 10 MINS COOK 25 MINS MEDIUM DIFFICULTY SERVES 2 As a very indecisive and inexperienced chef, like many others I have taken some time over lockdown to get a few new recipes under my belt (once I got bored of baking banana bread!!). This is the perfect dish to maintain a healthy lifestyle and feed the mind the extra brainfood it needs coming up to exam crunch time. Enjoyable any time of the day and any season of the year, this flavourful recipe is packed with delicious and refreshing flavours. I’d like to share with you my Salmon Pho recipe…This gorgeous meal supports brain function, helps with anti-inflammatory, omega 3 and not to forget, the gains (protein).Let’s talk about Omega 3. During exam season, it’s important to keep the blood pressure down. Increasing your level of omega 3 can also lead to improved concentration, a sharper memory and less anxiety! Protein. We all know it is an important part of a healthy diet but what you might not know is that protein is made up of chemical ‘building blocks’ called amino acids. Your body uses these amino acids to build and repair muscles and bones to make hormones and enzymes. Now go get dem gains!Ingredients:2 stock cubes (Veg or chicken)Peeled fresh ginger, sliced finely 2 red or green chillies Spring onions Soy sauce (I usually free pour- about 5 spoons)Pack choi 2 Salmon filletsRice noodles Coriander Mint (optional) Method:Make the stock, add both stock cubes with 1 ½ litres of stock in a large saucepan. Add the sliced ginger, chopped chilli, spring onions and soy sauce. Bring to boil then turn down heat to simmer for 15 mins.Fry the salmon on both sides for 2-3mins before adding the salmon in the oven for a further 12mins.Follow the packet instructions for the noodles (usually place in boiling water for a few minutes). Add the Packchoi into the broth for two minutes.Divide the noodles into two portions. Place the salmon on top. Then pour the broth on top of the noodles and salmon adding fresh coriander and mint. Some extra chilli if you are feeling spicyBOOM you have yourself a beautiful new staple mealNIAMH, 6TH YEAR, UNIVERSITY OF LIVERPOOL

Student Support GENERAL Are you struggling with suicidal thoughts? Please make contact with your GP and talk someone as soon as possible. Reach out to a friend, get online/phone support, tell someone how you are feeling, you are not alone. There is help out there. Online/Phone Support Open 24/7, contact the Samaritans for free, confidential support. Phone: 116 123 Email: jo@samaritans.org HOPELineUK has phone, text and email support and is open 10am-10pm weekdays, 2pm-10pm weekends, 2pm-5pm bank holidays.Call: 0800 068 4141 Text: 07860039967 Email: pat@papyrus-uk.org Shout - Crisis Messenger (24/7 confidential support)Text: 85258https://www.giveusashout.org/ Saneline0300 304 7000 (4.30pm to 10.30pm) Campaign Against Living Miserably0800 585858https://www.thecalmzone.net/Support apps/websitesHeadspaceFree guided mindfulness and meditation sessions. They are offering a 10-day free trial for new customers and is free with Spotify student. www.headspace.comTogetherall (Formerly Big White Wall)‘Togetherall’ is an anonymous platform that provides a safe space online to get things off your chest, explore your feelings, get creative and learn how to self-manage your mental health and wellbeing.It provides 24/7 peer and professional support from trained counsellors. It is free for University students. https://togetherall.com/en-gb/ SAGANA, 4TH YEAR, UNIVERSITY OF SHEFFIELD23

UNIVERSITY OF SHEFFIELD Sheffield Flourish Sheffield Flourish is a charity that works closely with the university to support student mental health. Their website has lots of useful resources and stories from Sheffield residents that have experienced mental health difficulties or distress. www.sheffieldflourish.co.ukAre you struggling with university work? Need extra support? Email the student affairs team: medical_student_affairs @sheffield.ac.uk They are currently providing email, phone and video support to students.Sheffield University Central Support The University have a welfare team to support students experiencing any personal difficulties that are significantly impacting on their ability to study. They can also provide support for family/friends who may be worried about a student’s wellbeing. The university also provides specialist support for other issues too such as housing, finance and immigration issues. Access central support here: https://www.sheffield.ac.uk/sss/ssg HULL YORK MEDICAL SCHOOL If you are struggling at University there is support available from both HYMS itself and the partner universities HYMSEmail studentsupport@hyms.ac.uk HullContact Student Service via MyHull PortalAlternatively call: 01482 46222 YorkOpendoor (Available to both Hull and York-based students)Email: opendoor@york.ac.ukComplete the online referral: https://www.york.ac.uk/students/health/help/open-door/ 24NICOLE, 1ST YEAR, UNIVERSITY OF SHEFFIELD

UNIVERSITY OF EDINBURGHIn-Person SupportThe Chaplaincyhttps://www.ed.ac.uk/chaplaincyA really welcoming place forpeople of all faiths and none,located besides Portter at theUniversity of Edinburgh, BristoSquare.The Chaplaincy Centre isopen for walk-in appointmentsTuesdays-Thursdays from10:30-16:00. They also offer alistening service on weekdaysfrom 9:00-17:00 which can bedone either in person, or byphone, email or video call, foranyone that feels they needconfidential, non-judgementallistening.
Online/ Phone SupportThe Advice Placehttps://www.eusa.ed.ac.uk/support_and_advice/the_advice_place/0131 374 4581A really welcoming servicelocated inside the Potterowbuilding at the University ofEdinburgh, Bristo Square.However, for the time being,they are only available viatelephone or email.If you have any queries – be itwellbeing related or otherwise,the advice place is a greatport of call. They will ensureyou are listened to and will dotheir best to help you solveyour problems and point youtowards resources specific toyour situation.Health in Mind Wellbeing Linehttps://www.health-in-mind.org.uk/about_us/news_and_blogs/i2314/new_wellbeing_line_for_young_people.aspx0808 801 0614A new free phone linespecifically designed to provide16–25-year-olds with a chanceto talk to someone about howCovid-19 has affected theirlives. It is available from 14:00-18:00 Mondays, Thursdays andFridays and 11:00-15:00 duringthe weekend.Breathing Spacehttps://breathingspace.scot0800 83 85 87
A free, confidential phoneservice for anyone over 16 inScotland experiencing lowmood, anxiety or depression.You can just call if you arefeeling overwhelmed and needsomeone to listen. They canalso offer advice if you ask forit and can make you aware ofother places to get help locally.Edinburgh Crisis Centrehttp://www.edinburghcrisiscentre.org.uk/wordpress/0808 801 0414A telephone service that isopen 24/7 for anyone whofeels like they are experiencinga mental health crisis. Theyhelp you deal with feelings orthoughts experienced at a timeof crisis, including anxiety,panic attacks and self-harm.They also provide practicalsupport by providing access toinformation, welfare benefitsand accommodation.
Support Apps
Feeling Good AppAvailable on the Appstore –free for University of Edinburghstudents.UNIVERSITY OF LIVERPOOLWant tips on staying healthyand happy? Live Well Liverpool – https://www.thelivewelldirectory.com/
Wellbeing Liverpool – http://www.wellbeingliverpool.co.uk/Brownlow Health Mental Health
Resources – https://www.brownlowhealth.co.uk/mental-health-resources/
Uni of Liverpool WellbeingResources – https://www.liverpool.ac.uk/studentsupport/advice/resources/
Uni of Liverpool MaintainingWellbeing During Lockdown– https://news.liverpool.ac.uk/2020/04/06/how-to-maintain-good-mental-wellbeing-during-lockdown/
Other organisations andinformation which could helpsupport your mental health:Talk Liverpool – https://www.talkliverpool.nhs.uk/
If you’re struggling atuniversity:Mental Health AdvisoryService – https://www.liverpool.ac.uk/studentsupport/mentalhealthadvisoryservice/
Mental Health Guidance– https://www.liverpool.ac.uk/studentsupport/counselling/selfhelp/mentalhealthproblems/
Long list of sources of help– https://www.liverpool.ac.uk/studentsupport/counselling/otherhelpinformation/25

PLYMOUTH UNIVERSITY If you are struggling at university… Pastoral Support:Medical School can be very challenging and difficult for some students. If you need any general help or advice about your personal problems, please do contact one of our pastoral tutors. NB: These tutors are not trained counsellors, but they are they are there to listen to you and give you advice and support. Please refer to Pastoral Tutor page on the DLE. BMBS Programme Information > Programme Support > Student Support > Pastoral Support Should you have any queries about academic tutoring contact the Senior Academic Tutors:Years 1&2: Dr BeltechiYears 3, 4 & 5 (Plymouth): Dr Drake and Dr AmblerYears 3 and 5 (Torbay): Dr Natusch Health & Wellbeing Support:All students are strongly encouraged and advised to register with a local GP. Plymouth University has a student medical health centre on the main campus. Please see the link for further details: http://www.umcplymouth.co.uk/ Disability Services If you have a disability (e.g. dyslexia, specific learning disabilities, mental health difficulties, autism, or a long-term health condition) and require study support, please see the following link to our website: https://www.plymouth.ac.uk/student-life/services/student-services/disability-and-dyslexia. Alternatively, contact us on: 01752 587676 Occupational Health & Wellbeing:Students can have access to Occupational Health and Wellbeing services delivered by University Hospitals Plymouth NHS Trust. If your studies are being affected by a physical or mental health issue, please do contact OH&W. To book an appointment, call: 01752 437222For urgent advice, call: Duty Nurse on 01752 437232 or email: plh-tr.OccHealth-DutyNurse@nhs.net Online / Phone support Plymouth Options:Plymouth Options is a service provided by Livewell Southwest. They provide a range of psychological services and CBT for patients over the age of 16. You will need to be registered with a Plymouth GP before being referred or self-referring. For more details, please see the link to their website: https://www.livewellsouthwest.co.uk/plymouth-options 26SANARI, 2ND YEAR, UNIVERSITY OF SHEFFIELD

2712121212Fluffiest vegan banana bread COOKING CORNER PREP 10 MINS COOK 50 MINS EASY DIFFICULTY SERVES 68 To this day, I haven’t found a recipe that created such a perfect, moist and fluffy banana bread every single time. This is probably the easiest recipe to nail, with no strange ingredients and a really straightforward execution. ALTHOUGH, make sure to read the last paragraph at the end about the lemon juice!Ingredients: 2 cups flour2 mushed bananas1 cup sugar1 tsp baking soda1 ½ tsp baking powderLots of cinnamon (I never measure, play it by taste!)¼ cup melted vegan butter1 cup plant milk (I use oat milk)1 tsp vanilla extract¼ cup lemon juice *** don’t add this in with the rest of the ingredients, keep it till last just before you put it in the oven! Method: Pre-grease a cake-pan for the banana bread batter to go into (I used a standard loaf pan, but really any pan will do). This batter does rise quite a bit, so be careful not to overfill the pan!Mix all the ingredients together EXCEPT for the lemon juice and appreciate how this recipe has no potentially salmonella-infected eggs, just in case you were ever to *accidentally* eat some of the batter raw :) Once the mixture is homogenous, brace yourself. This is where the science bit comes in.The acidic lemon juice will immediately react with the alkaline baking soda, and cause fizzing of the cake batter (this release of CO2 into the batter is what makes the air bubbles and leads to the cake’s fluffiness!). So, make sure to add the lemon juice LAST, mix quickly one last time and pour the batter into a pre-greased pan and into the oven! You did it!! Oven recommendations: 180° Celsius, 45-50 minutes.Only bottom heat for the first 40 minutes, then turn on the top heat for the least 5-10 minutes to make the top look golden!In little under an hour, you will have banana bread!! Enjoy!ANON, 2ND YEAR, UNIVERSITY OF EDINBURGH

Indulgent Chocolate Mousse COOKING CORNER PREP 20 MINS COOK 30 MINS EASY DIFFICULTY SERVES 8During the lockdown, I have experimented with many dessert recipes from cakes to pies to puddings. So far the recipe I keep going back to is this chocolate mousse. It’s simple to make, requires no baking and involves very few ingredients. I find that its rich flavour yet light texture makes the ultimate choice when you feel like dinners left you with no room for dessert… there’s always room for dessert! And there’s nothing more therapeutic and satisfying than digging into this creamy, fluffy chocolate mousse.Ingredients:3 eggs125g of dark chocolate10g of unsalted butter120ml cup of double cream40g of caster sugar Equipment:Hand/Electric WhiskBowls x3Silicone spatula8 ramekins Method:Melt together the dark chocolate and butter in a bowl placed into a pan of simmering water, over the stove.Separate the egg whites from the egg yolks and set aside the egg whites.Add two egg yolks into the dark chocolate and butter mixture whilst it’s still over the stove and keep stirring until smooth.Take the bowl off the heat and set aside this chocolate mixture to cool down.In the meantime, beat the egg whites together with the sugar in a clean bowl until it starts to foam and forms soft peaks.In another bowl, whisk the double cream until it forms peaks.After the chocolate mixture is cool, start to fold this into the bowl with the whipped double cream. Fold together until fully combined to maintain the airiness.Take the beaten egg whites and add this in until everything is fully combined.Now spoon your chocolate mousse mixture into the ramekins. You can then decorate by adding chocolate shavings on the top. Place the mousse into the fridge to cool. It will be ready to serve in 30 - 40 minutes. However, to get the best results, leave the mousse to cool in the fridge overnight- it’s 100% worth the wait! Now all you have to do is dig in and enjoy! JAMEELA, 3RD YEAR, UNIVERSITY OF LIVERPOOL the mixture is homogenous, brace yourself. This is where the science bit comes in.The acidic lemon juice will immediately react with the alkaline baking soda, and cause fizzing of the cake batter (this release of CO2 into the batter is what makes the air bubbles and leads to the cake’s fluffiness!). So, make sure to add the lemon juice LAST, mix quickly one last time and pour the batter into a pre-greased pan and into the oven! You did it!! Oven recommendations: 180° Celsius, 45-50 minutes.Only bottom heat for the first 40 minutes, then turn on the top heat for the least 5-10 minutes to make the top look golden!In little under an hour, you will have banana bread!! Enjoy!ANON, 2ND YEAR, UNIVERSITY OF EDINBURGH28

Spicy Beef Curry* COOKING CORNER PREP 2030 MINS COOK 6090 MINS MEDIUM DIFFICULTY SERVES 46 Ingredients:700g beef, diced350ml beef stock12 small tomatoes, sliced 1 large red onion, slicedVegetable oil6 red chillies, chopped1 tbsp garlic paste 1 tbsp ginger paste1tbsp hot chilli powderSalt300g basmati rice, to serveSpices:2 tbsp hot madras curry powder2tbsp garam masala2tbsp ground cumin1tbsp ground coriander1 tbsp ground turmeric1tbsp paprikaMethod:Make the spices paste. Mix all the spices and chilli powder together in a bowl, then add 3-4tbsps of vegetable oil and stir the mixture gently. Keep adding tbsp of oil and stirring until the mixture thickens into a paste. Aim to add the minimum amount of oil required to achieve this. Heat 3 tbsp of vegetable oil in a medium-sized saucepan. Add the sliced onion and sauté for about 1 minute. Then add the chopped chillies and garlic and ginger pastes and stir to mix, avoiding the mixture burning or sticking to the bottom of the pan. Add the diced beef and stir in well. Allow to fry with the onions and chillies mixture, then leave to cook for 2 minutes. Season with salt and stir continuously. Tip in the spices paste with a spoon. Stir in well, ensuring the paste covers most of the diced beef. Leave to cook for 5 minutes, stirring when needed to avoid burning or sticking to the bottom of the pan. Pour in the beef stock. Leave to simmer on medium heat for 20 minutes. (If the mixture starts to dry out, add in more water. However, avoid adding too much water as the tomatoes will provide the remaining water required for the curry.)Add in the sliced tomatoes. Stir well and leave to simmer on low heat for 30 minutes, ideally 1 hour, until the beef is thoroughly cooked and the tomato slices are cooked through. Continue stirring when needed.Serve with basmati rice. BIBIRE, 4TH YEAR, UNIVERSITY OF PLYMOUTH29

Spicy Roated Pepper Pasta GOOD NEWS As a student, I love a good pasta dish but something other than ramen is often appreciated. At thesame time, I don’t want to be going out to buy super fancy stuff for a bowl of pasta that I inevitably will end up eating in front of my laptop. This dish is slightly adapted from a recipe on “Feed Her Salt” (a site I highly recommend for some brilliant meal ideas) and it delivers on flavour whilst being cheap and easy to make. Plus, you’re making your own pasta sauce which adds a nice sense of accomplishment.PREP 10 MINS COOK 55 MINS EASY DIFFICULTY SERVES 4 Ingredients:500g pasta (I usually use spaghetti)3 Bell peppers2 tbsp olive (or any other) oil1 large brown onion, thinly sliced6 cloves of garlic, sliced2 mild red chillies, thinly sliced (add less/more depending on your preference)Salt and pepper1 tsp chilli flakes1⁄2 tsp oregano100ml milk (you might not need all of it!)60g parmesan, grated100g chives, finely chopped (completely optional – depends how fancy you’re feeling) Method:Preheat your oven to 260C. Line a baking tray with baking paper (this will make it easier to clean but is optional) andplace your peppers on it. Put them in the oven for 20-30 mins or until they look a bitcharred. Whilst the peppers are cooking, place a frying pan over medium heat. Heat up your oil thenadd your onions and sauté until soft (~3 mins). Throw in a pinch of salt and pepper alongwith the chilli flakes, oregano, garlic, 2 chillies and cook for a further minute before takingoff the heat. Once done, put the peppers in a bowl and cover with foil/a plate (this will make for easierpeeling). After about 5-10 mins of being covered, peel off the charred skin of the peppersand remove the seeds. Put the flesh of the peppers, your onion mixture and about half of the milk into a blender.Blend together, adding more milk if needed, until it becomes a smooth, creamy sauce. Boil your choice of pasta in salty water. Once cooked, drain (making sure to reserve a mug of pasta water) and place it back into the pot. Make sure the pot is over a medium heat and add in your pepper sauce along with a couple tablespoons of pasta water. Once heated through, stir in your parmesan and check for seasoning. Serve with chives if you’ve decided to be extra and bon appétit! ANON, 2ND YEAR, UNIVERSITY OF EDINBURGH 30ARE YOU A MEDICAL STUDENT OR DOCTOR? DO YOU HAVE A STORY OF LIVED EXPERIENCE, SELF-CARE TIPS, RECIPES, CREATIVE WORK OR ANYTHING ELSE RELATED TO MENTAL HEALTH? WE’D LOVE TO HEAR FROM YOU! Certificates for your e-portfolios provided! EMAIL US: medicstogethersubmissions@gmail.com OR directly submit (anonymously if you’d wish) via our google form: www.bit.ly/medicstogethersubmissions

Contributors THIS NEWSLETTER WAS CREATED BY SHEFFIELD PSYCHIATRY SOCIETY. THIS ISSUE RECEIVED CONTRIBUTIONS FROM FIVE PSYCHIATRY SOCIETIES ACROSS THE UK. SHEFFIELD PSYCHSOC DEEPIKA SHARMA (President/Co-editor) MANISHA BUMMA (Secretary/Co-editor) SOPHIE ALLAN (Vice-Publicity Officer) HULL YORK MEDICAL SCHOOL PSYCHSOC ERIN McCABE (Vice-President) LIVPSYCH NIAMH O’REILLY (Wellbeing Representative) UNIVERSITY OF PLYMOUTH PSYCHSOC JASTINE RIVERA (Secretary) WELLMED (UNIVERSITY OF EDINBURGH) DIANA MEIRINHO DOMINGUES (Wellmed Resource Manager) IF YOUR PSYCHIATRY SOCIETY WANTS TO JOIN THE TEAM, PLEASE CONTACT SHEFFIELDPSYCHSOC@GMAIL.COMWe would like to give a massive thank you to everyone who contributed to this issue and to our sponsors AUTP (Association of Teachers of Psychiatry) for their continued dedication to promote medical student wellbeing.