Bristol University students and representatives have spoken up about the student mental health crisis and the state of provisions at the university. While student activists continue to push for better support, there are things we can do on the ground to support our friends who are struggling.

As Cambridge University Students’ Unions’ welfare and rights officer, a big part of my job is training students not only on mental health and wellbeing, but also on peer support. Alongside services, friends are well placed to help. We know each other better than service providers. We can be easier to open up to, serving as a bridge to getting more formal support.

With that in mind, there are certain signs that your friends may be struggling that you can look out for:

Changes in everyday habits

Daily rituals might shift during a period of poor mental health. Changes in eating and sleeping patterns are particularly common – you might notice someone suddenly not eating much or eating lots, or similarly not sleeping or sleeping in all day.

Changes in mood

In some cases, you might notice a friend being down on themselves, or having a generally negative outlook or mood swings. They might say things that indicate low self-worth, stress or worries.

Destructive or self-harming behaviour

When you think of self-harm, it’s easy to overlook that there are a broad range of things that might be seen as self-harming, or self-destructive. This might include suddenly engaging in lots of risk-taking behaviours, such as dangerous drinking or drug use.

Changes in socialising patterns

You might notice a friend retreating to their room more often, or skipping out on social events. On the other hand, some people who are struggling might start being very busy with social engagements.

Mental health problems extend beyond depression and anxiety – and signs that someone is struggling might not be on this list. Everyone is different; some friends may show that they’re struggling more obviously than others. If in doubt, checking in and asking how friends are doing is a good way of knowing for sure if they’re OK.

If you know that one of your friends is struggling with their mental health, there are a number of both emotional and practical things you can do to support them:

Ask

Friends may be hesitant about asking for their needs to be met, but by starting a dialogue you give them an opportunity to tell you exactly how to help. That way, it’s easier to support them without the fear that you’re doing the wrong thing.

Remind them you’re there

Sometimes, even if you ask, friends might not know exactly what they need. There might also be times that they need to chat to someone, but don’t feel confident about starting a conversation. In cases like these, reminding them that you’re there for them can be reassuring.

Follow leads

Sometimes reaching out is difficult, and friends might drop smaller hints instead. It’s useful to be aware of these conversational tip-offs. In my experience as a welfare officer, students will often say they’re “tired” or “stressed” rather than launching straight into talking about a deeper problem. If you think someone is hinting that they’re struggling, follow their lead. It could be as simple as asking: “You mentioned last week you were feeling really run down. How are you doing now?”

Extend an invitation

If you notice a friend is socialising less, this doesn’t necessarily mean that they don’t still want to go to things, or wouldn’t appreciate being asked. Make sure to still extend “no-pressure” invites when you’re going out, heading off for dinner or hanging out in a group.

Practical support

While emotional support is important, practical assistance can also be useful for a friend who’s going through a hard time. Offering to pick them up some food on your weekly shop or knocking on their door on the way to lectures can make a huge difference.

As students and not trained professionals, there are limits to the support we can offer. It might be helpful to read up on services at your university and beyond, and offer to bridge gaps if your friend is hesitant about accessing them. This might be in the form of going to the doctor’s waiting room with them, making a call or helping them draft an email to a support service.

Look after yourself

In supporting others, it’s crucial to look after yourself too. Make sure you’re looking after yourself, setting clear boundaries about the support you’re able to offer, and not carrying the burden of supporting all alone.

• Micha Frazer-Carroll is a psychology graduate, and the welfare and rights officer at Cambridge University students’ union.