SOS Help

The students who created this resource spoke of the need for emotions to change in 60 seconds leaving one room and coming into another. In this section there are short on-the-job practices, breathing exercises and inspirational quotes just to help you step back, take time and recalibrate.

Stephanie tells us how she overcame personal life challenges using mindfulness and compassion.

Help Now

If you find that you are struggling, please speak to someone you trust. Within the School of Nursing and Midwifery, your personal tutor allocated to you at the start of the programme is your first line of support. Queen’s University has a wellbeing hub with a confidential counselling service that is free and available to all students.

Our student hub provides lots of signposting and guidance information about all aspects of student life and also, don’t forget about learning development services for help and guidance with your academic work.

You can also contact your GP. Here are some helpful links to immediate support and information.

1 Minute Practices

S.T.O.P is a short practice to do any time, anywhere.

S.T.O.P. is a short practice to do any time anywhere that can have an immediate effect. This is just like pressing the reset button by stopping to take a breath.


bring your attention to what you are doing right here – right now

Take a Breath

make it a deep breath and be aware of how you are breathing


what is going on around you and inside of you. Don’t judge your feelings or thoughts - just observe them and let them pass


move on with your day being aware of how best to look after yourself and those you care for

Inspirational Quotes

Sometimes we need a boost, a thought for our day. Here is a selection of quotations you may find helpful.

“The oldest, shortest words - 'yes' and 'no' - are those which require the most thought.”


“Do what you can, with what you have, where you are.”

Theodore Roosevelt

“Don't go through life, grow through life.”

Eric Butterworth

“I slept and dreamt that life was joy. I awoke and saw that life was service. I acted and behold, service was joy.”

Rabindranath Tagore

“Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.”


“Think first of the action that is right to take, think later about coping with one's fears.”

Barbara Deming

“Smile, it's free therapy.”

Douglas Horton

“Only the guy who isn't rowing has time to rock the boat.”

Jean-Paul Sartre

“The self is not something ready-made, but something in continuous formation through choice of action.”

John Dewey

“Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure.”

Oprah Winfrey

“The greatest glory in living lies not in never falling, but in rising every time we fall.”

Nelson Mandela

“People will forget what you said, people will forget what you did, but people will never forget how you made them feel.”

Maya Angelou

5 Minute Practices


Join this practice with Christine who demonstrates how a short breathing exercise can help regain balance and a sense of control.

Butterfly Hug

Derek explains and demonstrates how a simple exercise can impact the nervous system helping to promote relaxation.

15 Minute Practices


In these 15 minute practices Christine introduces yoga, demonstrates postures and shows you how to wind down following practice.

Art Journaling

Oonagh reveals how art journaling provides a safe space to record thoughts, to reflect, to be creative and have fun!

How to manage challenging situations

What resources do you pull on in times of challenge? Here are some ideas.