A Guide To Finding The Perfect Exercise For You

How are your New Year’s Resolutions going? Don’t feel guilty if they haven’t quite panned out as you hoped. Forbes estimated that only around 8% of people will see their resolution through the year: the rest of us will give up early on. In fact, the Independent even suggested that the average time for someone to keep their pledges is 24 days.

Of course, the most common resolutions are those involving exercise. The increasing popularity of female sport and gym-going means that women aren’t just doing it for the weight loss: gaining strength, age-proofing bones and improving mental health are three perfectly valid reasons motivating people to grab their trainers and go. So with all these things to motivate you, why is it that so many of us fail to stick to our exercise resolution?

The reason might be that you’re doing the wrong kind of exercise. That doesn’t mean that you’re doing the exercise itself wrong – although if you’re doing anything involving heavy weights, it’s important to always, always maintain good form – but rather that the exercise is wrong for you. Maybe you’ve taken up running, but the thought of pulling on your joggers at 6am on a cold January morning is significantly less appealing than cosying up in your blanket and going back to sleep. Perhaps you’ve signed up for spin class, but you can’t stand the instructor’s infallible enthusiasm as she tries to motivate you to push a little harder when all you want to do is burst into tears. But never fear. There are options out there to suit almost every lifestyle and every timetable: what follows is only just a few.

 

1)     Weightlifting

When you walk into the gym and take that first, deep breath of stuffy, testosterone-filled air, the thought of joining the guys in the weight section might seem unappealing – and even a little scary. But don’t worry. Most of the people there are busy focusing on mind-muscle connection, timing their rest periods or admiring their gains in the mirror – no one will notice when you try to pick up a weight that’s clearly too heavy for you. And if they do, it just shows that they’re not concentrating enough on their own training. Weight lifting is an all-round good egg in the exercise world: it burns fat, improves cardiovascular fitness and endurance, increases bone density and, of course, grows your muscles. And it won’t make you bulky. Repeat: it will not make you bulky. Google it.

Weight training is great if you want an all-round workout and like discipline and order when you exercise. It does, however, require consistency and commitment to see results, as well as a good diet full of proteins and fats (and those post-workout carbs). You can get a good session out of the gym in around 40 minutes: it just depends whether you’re willing to do that three or four times a week.

2)     Yoga

Another trend that’s picked up popularity in recent years, this one’s good for those who want to stay at home when they exercise, in the warmth – a very appealing factor in these winter months. There are, of course, yoga classes in all their variations if you want to be guided, or if you like working out with other people, but you can just as easily do it in your room. It requires very little cost, no expensive gear, and there are vast quantities of free yoga videos on YouTube and beyond that you can follow. And, despite popular belief, you don’t need to be flexible to do it. You don’t even have to be able to touch your toes. Yoga will improve your flexibility for you. It boasts a whole host of other benefits, too: lowering high blood pressure, decreasing the risk of heart disease, curing aches and pains and aiding depression and stress.

Perhaps the easiest and least threatening of the exercises on this list, yoga is a good way to increase your physical activity level, but you might want to take a minute to consider the spiritual and cultural history behind the practice. It’s a controversial topic, but respecting the culture from which yoga came is really important if you’re going to practise it, and it will open your mind to centuries of wisdom from its non-western foundations.

3)     Walking

Most people don’t really count walking as exercise, unless you’re doing it up Grey Hill with a book-laden rucksack on your back. It’s arguably one of the best ways to get moving because it comes so naturally to a lot of us, and requires little to no preparation. It’s a gentle exercise, which means your knees won’t suffer in the future like they do with running, and you can go absolutely anywhere with it. Reconnecting with nature is a big reason people take up walking, but it’s not just about that: taking some quiet time out of university life will help you clear your mind and connect with yourself, too. There’s other benefits as well: aside from the mood-boost you’ll get from any form of exercise, walking strengthens your heart, lowers disease risk, and boosts vitamin D levels from being outdoors. You don’t have to be seriously into it – try investing 20 minutes a day in strolling through the Durham countryside – but if you’d like to be, invest in a good pair of walking boots and set off with a map.

4)     HIIT

High Intensity Interval Training – the painful one. I’m half joking – but if your fitness goal is to up your cardiovascular fitness and burn fat, this is the one for you. It can take as little as ten minutes to get your heart going with a HIIT workout, and it’s adaptable: you can run, swim, cycle or row using HIIT, depending on your preference. HIIT basically involves alternating short, high-intensity bursts of exercise with low-intensity activity or rest. For example, you might sprint for one minute, walk for two, and repeat seven or eight times. The most intense version of HIIT is Tabata, a four-minute workout involving bursts of 20-second intense exercise followed by ten seconds of rest. It’s not for the faint-hearted, and you might feel like you’re going to die, but it’s quick and efficient – ideal for those who want to get it over and done with as soon as possible. As well as increasing your fitness, a Tabata workout can burn more fat in four minutes than an average hour on the treadmill.

If running hasn’t worked, or you can’t stand the sight of yourself in a swimsuit and goggles, pick something else. It’s as simple as that. The exercises listed above are four of many different varieties open to you depending on your preferences – whether you like to be alone or in a group, outside or inside, dressed in the best Nike gear or wearing your paint-stained joggers, there’s something out there for you. Don’t be put off if your chosen sport isn’t working. It’s still early, and you’ve got a whole year to go. Pick your poison and commit ten minutes, forty minutes, even two hours to it a few times a week, and you’ll develop an enjoyable habit you won’t want to kick once 2016 is up.

Originally published on Her Campus.

Don't Get Me Started On... People Who Hate Valentine's Day

I like Valentine’s Day. The soppy cards, the heart-shaped balloons, the general feeling of love all around… and, of course, the half-price chocolates that hit the sales in the aftermath. There’s genuinely something for all in the capitalist enterprise that is February 14th, whether it comes in the form of a new lingerie set from your beloved, or a basket full of Thornton’s and Ben & Jerry’s the week after. So why do people hate Valentine’s Day? Is it the kissing? The public displays of affection? The effect it has on your waistline after filling up on half-price treats?

It’s difficult not to scoff at people’s bitterness about the day. After all, your Valentine doesn’t have to be your partner. Maybe you want to celebrate with your closest university friend over a bottle of wine and a shared tub of ice cream. Or maybe you could send your mum a card, just to let her know you love her – after all, have you never received a Valentine’s gift from her in your early teens? And ultimately, there’s one very special person you should be celebrating with whether you’re single or in a relationship: yourself. You’ve carried yourself through relationships, through break-ups, through the Tinder dates and the Klute romances – you deserve to show yourself a bit of love more than anyone else. Valentine’s Day isn’t just for couples, so if you’re feeling bitter about that pair who hold hands in lectures, or the couple on your corridor whose constant giggling you can hear through the wall, just remember: you can celebrate it your own way, too.

Or perhaps it’s the mass consumerism that you’re not keen on. Are you the type of person who despairs at the Christmas decorations infiltrating shops in September? Do you steer clear of major cities when the January sales descend on high streets around the country? It’s understandable, then, that you don’t like Valentine’s Day. Even I have to admit it goes a bit too far, sometimes. What happened to old-fashioned love notes and flowers fresh from the florist’s? The unfortunate fact is that people don’t have time for that any more. Not everyone can afford to rustle up a bouquet of roses for the same price as a week’s worth of food. That’s where the allure of the consumerist market comes in: cheap and cheerful teddy bears, fake plastic flowers and heart-shaped balloons now do the trick just as well as the authentic gifts do. And after all, just because the shops are full of them, it doesn’t mean you have to buy into them. If you want something more authentic, on a budget, why not write a love letter? Take your partner on a picnic? Stay in, veg out on the sofa and watch something romantic on TV? Valentine’s Day doesn’t have to be as commercialised as it’s made to be on the high street: you just have to be creative and willing to branch out a little bit.

I know Valentine’s Day isn’t everyone’s cup of tea. Some people might associate it with bad memories: others might have broken up with their partners a few days before. In that case, maybe it’s worth retreating a little and making the most of the time on your own. Buy a bath bomb and run a bath; order a takeaway and watch your favourite film for the fiftieth time; if you’re feeling brave, you could even treat yourself to a meal out at your favourite restaurant (it feels better than it sounds, I promise!). Or, if you need some company, grab your best friends and make a night of it. Valentine’s Day isn’t just for the couples – it’s to celebrate all kinds of love between all kinds of people, whether it’s mother and daughter, a group of best friends, or yourself. What’s the use of feeling bitter on such a love-filled day? Grab a Ben and Jerry’s and celebrate however you want to.

Originally published on Her Campus.

Meet Durham University's Netball Captain, Katie Boon!

Photograph: Katie Boon

Have you ever thought about having a go at netball? It’s a popular female sport at Durham University, with regular training hours and a lot of commitment: the university team train five days a week, and there’s also the regular games to take into account, too. This week, we spoke to Katie Boon, a third year Geography student and the captain of Durham University Netball Team, about her experience in Team Durham and her expectations for the sport in the future.

Katie started playing sports at a young age, encouraged into it by her parents, who had also encouraged her two older brothers to take part in sporting activities. “By the time I was old enough, it made my mum’s life easier if I was taken to any activity they were involved in, and so that was the start of my sporting career.” Early on, she played football, cricket, netball and hockey, as well as swimming and gymnastics, before settling, at university, on netball. “I made the decision to remain in team sports as I enjoyed it, it gave me a reason to escape from academic work, it was a chance to bring out my competitive edge, and, more than anything, it gave me the opportunity to meet different people and personalities.” Taking a break from her academic studies seems to be a key reason for her involvement in sport, as she stresses: “I can safely say I am not sure what I would do if I didn’t have sport to escape from the stress of university work.”

Katie has been playing netball since her first year at Durham, and she never planned to run for captain of the team. “There was a large element of fear of being able to juggle a sport that trains every weekday, my degree and also responsibility for fifty girls,” she says. “However, after deliberating with the previous Captain, it was clear I was going thrive in the role and gain great satisfaction out of leading DUNC. In the end, it was an opportunity I would have been silly to let myself miss out on and I have no regrets in my decision.” When asked how she juggles captaincy and a degree, she’s very clear that “organisation is the key.” She also praises the rest of her team: “Without a reliable network of executive committee, captains and friends my job would be a lot harder.” What does she enjoy most about her role? “Seeing the hard work of the girls’ pay off and the influence that my captaincy has had on that. For me, it has been great to get to know all the girls on a personal level. As training times differ amongst the squad, the role of captain has initiated a level of involvement with all teams and individuals.”

Moving on to wider issues, I ask Katie how she thinks her sport is received in comparison to popular sports like men’s football. “When you include college netball as well as university netball, we are the largest participating female sport at Durham. This means our sport is well known and talked about amongst the Durham scene.” She feels that socials are a big part of the team’s integration with other sports. “Throughout the year we have joint socials with other sports, and this has definitely helped us become more integrated with these teams and give them an insight to what we dedicate to netball and contribute to Team Durham.” She adds: “recently, another male sports team has approached us with interest in playing a charity netball match, so there must be a level of acceptation for our sport if they are willing to join in themselves!”

When asked about whether she thinks women’s sport is becoming more popular, Katie’s answer is positive: “women’s participation in sport is definitely more prominent in the media these days.” She recently did an internship at a company that organised sports leagues, particularly netball. “It was incredible to see how this company could enable women of any ability to continue playing or return back to a sport they may have given up years ago. There is definitely an element of fear and embarrassment amongst women when getting involved in sport compared to men, but the growing companies which promote beginner team sports encourages women to get involved, making it more popular.” She adds, “I would like to think prejudice against women’s sport is lessening. However, I do believe there will always be an element of prejudice that exists. “It is an aspect of our sporting world which will continue to lessen with time as new generations are born into a society where female sports feature more greatly in the media. However, I don’t think it is something we will ever fully eradicate based on the history of male sports.”

Katie had one final comment for anyone considering joining the sporting world. “If I can give any advice, it is that all girls should get involved in some sort of sport, whatever it may be. No matter what ability you are, there is always something out there to suit you and there will be another girl just as nervous as you are to step out of their comfort zone and try something new. Put in the work to find what suits you and just go for it - I promise you won’t look back.”

Originally published on Her Campus.

Treat Yourself!

It’s finally Friday, which means a number of things. One, it’s the end of the week: there’s a whole two-day stretch of lie-ins and college brunches to enjoy. Two, it’s the last weekend before the end of term, so you can bet that the students of Durham will be out in the streets in hoards. And three, most importantly of all, it’s Treat Yo’self Friday – not quite a national day of celebration yet, but I’m willing to bet it will be soon.

What is Treat Yo’self Friday, I hear you ask? Well, quite simply, it’s the day of the week where you can buy that Toffee Nut Latte with whipped cream and tons of sprinkles in a Grande cup – maybe even a Venti! – without feeling guilty for the extra couple of pounds you’re spending. It’s a day where you can eat that piece of cheesecake from Sweet Tooth that you’ve been dying to order for weeks. Or maybe it’s just a day where you treat yourself a little bit better than you normally would – maybe you moisturise your legs after your shower, paint your nails, put on some makeup or spend extra time on your hair. The thing about Treat Yo’self Friday is that giving yourself a bit of extra care is such an addictive feeling. Eventually, TYF will overrun into Saturday, then morph into a full-weekend thing, and so on until it’s Tuesday afternoon and you’re adding items to your Topshop basket in the middle of a lecture because why not? It’s Treat Yo’self Tuesday! You deserve to buy yourself some nice clothes!

So without further ado, here’s some inspiration for this Treat Yo’self Friday. You’ve worked hard this term – reward yourself for it!

1)      Take a bit of time out of your day to give yourself a mini-pamper session. Grab your best shower gel and take a hot shower, and don’t forget to slick on some moisturiser afterwards. Cut and file your nails and paint them in the most Christmassy colours you have – Christmas music playing loudly in the background is optional, but definitely recommended. Pull on your favourite clothes, dry your hair and try out that new style you’ve been watching YouTube tutorials of, and put on as much makeup as you want – you can definitely pull off the smoky-eye look in your afternoon lecture, I promise. Adding some extra care to your daily routine makes you feel amazing for the rest of the day!

2)      Buy yourself that jumper you’ve been eyeing up in New Look for weeks. Sometimes you just feel that magnetic pull towards a certain item of clothing, and you shouldn’t fight it. It’s rare to find love at first sight in clothes shops these days, so grab that jumper while you can – before it disappears from the shelves and you’re left reassuring yourself that there’s plenty more jumpers in the sea (but none quite like that jumper).

3)      Take yourself on a date to a coffee shop. This one’s a bit nerve-wracking, and it does take some confidence, but buying yourself a coffee and a piece of cake and settling down to read a good book or simply get lost in your thoughts is a great way to connect with yourself. Make sure you treat it like a date: get dressed up, put on your favourite lipstick and pay yourself compliments (maybe not out loud, though).

4)      Treat yourself to an underwear set. If you can afford it, maybe even one that isn’t in the sale. Underwear is one of life’s greatest joys and you certainly don’t need to save your best underwear for a date. Don’t you find that wearing a matching pair of underwear gives you an uncanny sense of having your life together? A new underwear set will add to that feeling. Promise.

5)      If you can afford it, and it’s something you like, why not take yourself to a night at the theatre, cinema or art museum (to name a few)? I’ve done this numerous times this term, and there’s something really nice about stepping off the train in Newcastle, walking through the doors of the Theatre Royal and feeling smugly cultured as you ascend the stairs to the cheap seats in the Gallery area. If you can’t quite stretch to a show, why not have a day out in Newcastle shopping, or going to one of their many art galleries or museums? Most of them are free and you’ll feel just as cultured, and less out-of-pocket to boot.

This is not a definitive list of ways to treat yourself this Friday, but it might inspire you to think of some of the things you like doing best, that you don’t perhaps do enough. You’re pretty special and you deserve to treat yourself as well as you’d treat others, so go forth and rejoice in luxury this Friday. And Saturday. You might as well extend it to Sunday, to be honest. It is the last weekend of term, after all.

Originally published on Her Campus.

#firstworldproblems? More like #globalproblems

Photograph: Tony Webster via Flickr

It’s winter right now in the UK and everyone’s a bit chilly. It’s really annoying, actually, because one minute we’re turning up the central heating and donning our dressing gowns, and the next we’re opening the windows, gasping for fresh air, because we’ve overheated the house. Sigh. It’s so difficult to heat our homes to the right level, especially when the insulation in our walls is already doing such a good job, and we still want to watch television and switch on our lamps to make the living room look nice and Christmassy. All that electricity amounts to quite a bit of heat, you know? Eventually we just leave the heating on and get the electric fans out, and the temperature evens out nicely.

I mean, really. Never mind the fact that nearly 1.3 billion people don’t have access to electricity in the world. The other day we had a power cut for a whole hour. I missed my favourite TV show, and my microwave popcorn never progressed to anything more than rock-hard kernels because the electricity cut off ten seconds into the heating time. I had to chuck them away and grab a bag of ready-made popcorn instead. #firstworldproblems, am I right?

Well, no. Not really. The #firstworldproblems concept is a bit of an issue, actually. It encourages the idea that while us westerners are civilised, sophisticated creatures, juggling our cash-stuffed wallets and our controversial red Starbucks coffee cups while trying to fish out the keys to our London apartments, the rest of the world is living in the dark ages. Posts such as “my phone ran out of battery with an hour left of this lecture to go #fml #firstworldproblems” seems to suggest that smartphones and their frustrating habit of running low on juice at the most inconvenient of times, are only ever possessed by the citizens of Paris, London, New York and the like. That’s most likely the reason for some of the hostility against Syrian refugees over the past months. If I had a pound for every ‘But they have smartphones! They can’t be suffering that badly!’ comment I’ve heard since this summer, I could transport people to Syria with their smartphones and see if they stick with their ignorant comments after that.

The main issue with #firstworldproblems, then, while it’s founded in goodwill and an attempt to highlight the inequalities of the world, is that it tends to further the ‘us versus them’ narrative already too prevalent in society. It creates such a strong picture of developing countries as ‘alien’ that when we see photographs of refugees using smartphones, we’re outraged that they’re real people. The comment section of papers such as the Daily Mail draw in the particularly ignorant: ‘V signs, sunglasses and selfie sticks?! For persecuted, terrified refugees they’ve really mastered the art of looking cool. Wonder if they’ll be posting those pics on Facebook later?!’ It’s as if those from the Middle East aren’t allowed to look or act like our young people. Never mind that social media sites like Facebook are crucial for those contacting family back home: the West has done such a good job at the ‘us vs. them’ narrative that we just can’t imagine a group of non-Western youths owning a pair of jeans, let alone a smartphone with internet access.

I use the Middle East as an example because of the coverage it has recently received, but the argument made here is just as resonant for sub-Saharan Africa, for example, or any other part of the developing world. We should never, of course, ignore the reality that in that area of the world, for example, one person in four is undernourished; or that two thirds of the population of Asia go hungry on a regular basis. We should simply remember that while these really, really important issues exist, we should not be treating citizens of developing countries as ‘others’. We’re all humans, at the end of the day. At the same time as one person tweets a picture of their Starbucks cup lying on the floor in a pool of coffee with the hashtag #firstworldproblems, another person in Kenya spills their tea in a Java café and sighs, frustrated. While a businessman on a conference in London jokes about ‘white people problems’ with a raised eyebrow to the receptionist when he can’t connect to his hotel’s WiFi, the CEO of a company in Iraq resists punching her laptop screen for the same reason. #firstworldproblems are not confined to the ‘First World’, and nor does a ‘First World’ exist.

Originally published on The Global Panorama.

It Happens Here: 16 Days of Activism

Have you heard of 16 Days of Activism? It’s a campaign fighting gender-based violence, founded by the first Women's Global Leadership Institute in 1991. Now, the UN General Secretary’s UNiTE to End Violence Against Women campaign is leading the way with this year’s event, ‘Orange the World: End Violence Against Women and Girls’. The theme this year is education, something of the utmost importance in our university setting. That’s why It Happens Here Durham is launching their own campaign in the university to support it.

It Happens Here Durham was initiated over two years ago by Betty Smildzina and Fiona Smailes, two Durham University students, as a sister campaign to the Oxford It Happens Here. Since then, it has lobbied the university to change its sexual violence policy and support system, run awareness and fundraising campaigns, and led successful consent workshops in colleges. This year, it is fighting for a more transparent and student-supported policy, mandatory training for staff, and better signposting for sexual violence resources. Run by students, for students, and made up of survivors and those who have worked with them, It Happens Here Durham provides a growing platform for students to voice their opinions and concerns about the way sexual violence is dealt with here in Durham.

They’ve got a lot planned for 16 Days of Activism. Following the lecture by Annie E. Clark and Andrea L. Pino, founders of EROC (End Rape on Campus), on Wednesday, It Happens Here will be publishing a review of the event along with an interview with the speakers. After the success of their earlier workshops, the group will be collaborating on a consent workshop with Durham University Feminist Society on December 1. They are also promoting an event hosted by CRIVA (Centre for Research into Violence and Abuse) on December 7 at St Hild & St Bede with US-based activist and educator Tony Porter. Additionally, they aim to publish a survivor testimony and an interview with Nicole Westmarland, co-director of CRIVA, on their website.

In the wider community, organisations have been ‘oranging’ the world for the past week leading up to the official beginning of the campaign yesterday. World monuments have been lit up in orange, including Niagara Falls and the UNESCO site Petra. Communities have been encouraged to colour their neighbourhoods orange in any way they can with the hashtag #orangeurhood. People are being encouraged to engage with their government, to question the current policies and attitudes around education and gender violence, and to make changes to their own behaviour, however small. It Happens Here Durham is only one piece of a worldwide movement against gender violence, but using the knowledge and tools from their own campaigns, they are joining the fight against gender-based violence not just for these sixteen days, but for the entire year.

Originally published on Her Campus Durham.

Mental Health Awareness: A Durham student's experience of anxiety at University

20% of university students consider themselves to have a mental health problem. That’s according to a NUS study from 2013, which also revealed that 13% of those students admitted to having suicidal thoughts. According to Heads of University Counselling Services, around 5-10% of students attend counselling, too.

For someone suffering from a mental health issue, the figures aren’t comforting. The stigma still associated with mental illness means that people in general are often unwilling to share their experiences with others, despite counselling services often encouraging them to be open about their illness. If no one talks about it, how can the 20% of students cited above get support from each other? Peer support is particularly important for those suffering from mental illness, especially at university, because it shows them that they are not alone. It also helps to have a friend who can help you when you’re away from home.

This was definitely the case for Anna*, a third-year student at Durham who talked to Her Campus Durham about her experience of mental illness at university. ‘My anxiety started just before my second year of university, and has gradually intensified over the years. My mom is my main source of help, having been through mental illness herself, and so being away from her at university means that I have to try and seek other support. I’m quite used to bottling up my feelings until they explode – usually into a fit of crying – and so it’s really, really important for me to talk to people about how I’m feeling. Luckily, I found that support in one of my friends, who’s dealt with her own issues in the past.’

Anna has not yet used the university counselling service, because she doesn’t feel that she suits it. ‘I feel like I would be taking up valuable time by using the service. Some days I feel absolutely fine, and I feel like if I was to go to counselling on one of those days, there would literally be no point. I feel like there are students with far worse problems than me who would benefit more from the service, especially when mental health resources are stretched as it is. At the moment, I’m just trying to cope on my own and teach myself ways of stopping the anxiety, and of course talking to my friends and family.’

Her coping methods are quite refined, and set in a strict routine that she tries to follow. ‘I made myself a strict timetable because constantly preoccupying my mind helps me to stop thinking about things that make me anxious. Work actually helps in this way, when I can concentrate. I also use art a lot – I have a therapy colouring book that actually does help, and I try to set time aside to draw whenever I can. When I’m feeling overwhelmed, I rely on self-care, usually after a good cry on the phone to my mom. I have a box of things that make me feel happy and recall nice memories, and I spent time with that until I calm down.’

So how does she deal with day-to-day life during periods of high anxiety? ‘Sometimes I get so scared that my anxiety is going to be bad that I physically can’t move from my bed. I’m too worried that any action could trigger it. It takes some time to reason with myself before I can move. Occasionally I get distracted by bad thoughts in lectures and end up missing out on half of the content, but I’m working on stopping that – I use my laptop to take notes as it helps me focus better and has websites I can browse to distract myself from those thoughts.’

University life is already stressful enough for the majority of us, especially now, when deadlines are looming and work is piling up. It’s impossible to imagine the added difficulty of dealing with mental illness on top of that. Her Campus Durham is grateful to Anna for providing an insight into living with mental illness at university, but it’s also made us aware that things need to change to help students in the future. There is a lot of help available within the university for those who need it, but it’s often the steps to getting this help that are scary for someone seeking it. We need to fight the stigma of mental illness and make Durham a safe space for people to talk about their problems and get the help they need.

If you need to talk to someone, Durham University has a wide range of resources you can use

• Nightline: Contact Nightine by phone, their number can be found on the back of your campus card and the DUO homepage.Alternatively contact them via IM at http://community.dur.ac.uk/nightline/.They also have Facebook page that you can check out here:https://www.facebook.com/durhamnightline/?fref=ts
• Durham University Counselling Service: 0191 334 2200 (Durham City), or 0191 334 0039 (Queen’s Campus)
• DSU Advice Centre: 0191 334 1775
• Mind National Helpline: 0300 123 3393, or www.mind.org.uk
• SANEline: 0300 304 7000, or www.sane.org.uk

* Names have been changed.