Student Wellbeing

Sometimes it can be difficult to admit that you need help, but it’s an important step forward. How do you know when it’s time to reach out to a professional or talk to your loved ones?

Recognize the signs:

• You feel constant fatigue, anxiety, or sadness that lasts for more than a few weeks.
• Your sleep pattern is disrupted, your appetite has decreased, and you lack energy.
• It’s hard to concentrate and complete your usual daily tasks.

Seek help immediately:

• Monitor your emotions and habits. If you feel that emotional imbalance is interfering with your daily life, seek help.
• Share your feelings with friends, family, or specialists – this is the first step to solving the problem.
• Reach out to psychologists, helplines, or mental health centers. Your health and emotional wellbeing are the most important!

Seek help if you need it. If you’re feeling down or anxious, don’t be alone. Here are some resources where you can find help:

• VMU Psychology Clinic
• Helplines
• Mental Health Centers

Remember – help is always available. You are not alone. Seeking help is a sign of strength, not weakness!

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Sometimes, you calmly enjoy life, finding time for your morning coffee, exercise, meetings with friends, and that free time you dreamed about during the chaos of last semester. Then you open your eyes and realize that YOU’RE ALREADY BEHIND…

To prevent this from happening and to ensure that all assignments and papers are written without stress and lectures are not missed, it’s important to learn how to plan your time. Although it may sound like a given and even an easy thing, sometimes, when overwhelmed with tasks, it’s hard to even decide where to start.

Here are a few tips on how to make chaos organized:

1. A CALENDAR YOU’LL LOVE TO USE
   Use Google Calendar, Todoist, Trello, Notion, or any other tool that works for you and that you like. Add already scheduled lectures, working hours, and other important events into it.
2. TO-DO LIST – YOUR GUIDING STAR
   Review the course descriptions in Moodle and write down all upcoming deadlines. Even if an assignment is due in April – it’s still coming! Then put everything into your calendar and don’t forget to set reminders so you don’t accidentally miss a colloquium while walking around the shopping mall.
3. PRIORITIES – WHAT’S MOST IMPORTANT?
   Highlight the most important tasks and/or those that require the most time (you can use the Eisenhower matrix). Plan specific hours for them, such as Monday 3–5 PM “Prepare for economics colloquium” or Wednesday 7–9 PM “Trying to understand the general psychology homework.”
4. AND WHAT ABOUT REST?
   In the calendar. Yes, it needs to be planned too! Planned rest – such as meeting friends, exercising, walking, or reading a book – helps prevent unlimited social media scrolling and allows for more effective relaxation. Also, don’t forget to schedule breaks while studying (Pomodoro technique is great for this).
5. “MAYBE TOMORROW?” thought the student.
   Tomorrow, the work won’t be any easier, and procrastination can ruin all your plans. To avoid this, break large tasks into smaller parts and start with the easiest ones. Set clear deadlines and, most importantly, stick to them. If you’ve planned it – you have time for it.
6. FLEXIBILITY IS IMPORTANT, NOT JUST WHEN EXERCISING
   Sometimes life happens and throws unexpected events your way. If you can’t finish a task on time, don’t panic! Your calendar lets you see everything in one place and adjust your plans. The key is not to abandon the task entirely, as an incomplete task will cause stress.

Time planning allows you to not only keep up with your studies but also enjoy student life. After all, university is not just about work and stress!

If planning still feels like too big of a challenge, you can always reach out to the mentors of the ‘Peer-to-peer’ program or the VMU Psychology Clinic.

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Studies, social life, work – everything is important, but are you forgetting about yourself?

Burnout is a state where you feel physically and emotionally drained, and motivation and productivity drop. This can negatively affect both your academic achievements and your emotional state, as well as your quality of life.

How to recognize burnout?

• Constant fatigue, even after rest.
• Lack of motivation, everything seems “pointless.”
• Difficulty focusing and completing tasks.
• Increased irritability, anxiety, or apathy.
• Physical symptoms: headaches, sleep disturbances.

What to do if you feel burned out?

• Prioritize tasks – not everything is equally urgent. Plan your time properly.
• Take breaks – even a short walk can help you recharge.
• Learn to say “no” – don’t overload yourself with too many responsibilities.
• Don’t forget rest and sleep – your brain also needs to “recharge”! Your body and mind will thank you. Try to avoid all-nighters.
• Seek help – if you’re feeling bad, talk to friends, a mentor, or a psychologist. Free psychological support is offered by the VMU Psychology Clinic. Registration: psichologijos.klinika@vdu.lt

Remember: your health and well-being are more important than any task. Take care of yourself!

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Learning is an essential part of our lives—from school to professional development. However, learning effectively isn’t always easy: information may seem confusing, motivation can be lacking, or everything is forgotten within a few days. Fortunately, there are several science-backed methods that can help you study for exams (and beyond) more quickly and efficiently!

Key Principles of Effective Learning:

• Active learning. Instead of just reading assigned texts or listening to lectures, engage in the process—ask questions, take notes in your own words, create diagrams or mind maps.
• Pomodoro technique. This method suggests working for 25 minutes and then taking a 5-minute break. These sessions help maintain focus and prevent burnout.
• Spaced repetition. Research shows that information is better retained when reviewed gradually over time rather than cramming everything at once right before an exam.
• Varied learning methods. Mix up your approach: read, write, listen to lectures, draw diagrams, or use association techniques—this engages different brain areas and improves retention.
• Connect information to real life. If you’re learning theory, try applying it in practice or relating it to everyday situations—this enhances understanding and memory.

How to Stay Motivated?

• Set clear goals. Define what exactly you want to learn and why it matters.
• Reward yourself. After a productive study session, treat yourself with a favorite snack, a walk, or a short break doing something enjoyable.
• Track your progress. Seeing how much you’ve learned can boost motivation to keep going.
• Optimize your environment. Your study space should be comfortable, well-lit, and free from distractions. If you’re easily distracted, use noise-canceling headphones or background music.

Reminder! A student who receives a failing grade on a colloquium can retake it once, but no later than three weeks after the original exam. If a course includes multiple colloquiums, only the one with the highest weight can be retaken.

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The exam period can be stressful, but with proper preparation and attention to your wellbeing, it can become just another step forward, rather than a source of stress. Here are a few tips that might help:

• Plan your time. Create a clear study schedule, and don’t forget to include breaks and time for rest. Small steps are more effective than cramming everything in the last night.
• Sleep is a priority. Quality rest not only improves memory but also helps you feel calmer on exam day.
• Pay attention to your emotional wellbeing. Try breathing exercises, meditation, or simply take a walk in nature to reduce anxiety.
• Take care of yourself. A balanced diet and adequate water intake will improve your focus and concentration.
• Remember, the exam is just one day, but your health and wellbeing are the most important. Trust in your abilities and preparation – you’ve got this!

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Exams are here, but don’t worry – proper preparation will help you feel calm and confident. Here are a few tips:

• Start the day early. Take your time with a slow morning routine to avoid rushing or feeling anxious.
• Don’t skip meals! Don’t put off breakfast or lunch – a growling stomach during the exam won’t help you focus. A light, yet nutritious meal will give you energy and help you stay focused.
• Check your bag: Make sure you have everything you might need – pens, a calculator, your student ID.
• Drink water. Keep sipping water – it will improve concentration and brain function. If possible, bring a water bottle to the exam.
• Try to relax. Before the exam starts, try breathing exercises or a short meditation. Take a deep breath and let yourself relax.
• Trust yourself. You’ve prepared and done everything you could. Remember – it’s just one day, and it doesn’t define your entire journey!

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The exam session is almost over – finally, you can take a breath! Here are a few tips on how to take care of yourself after such an intense period:

• Allow yourself to relax. Take a break from studying: read a book, watch a movie, or just enjoy some peace – now you finally have time for hobbies and leisure.
• Go outside. A walk or time in nature will help relieve stress and replenish your energy.
• Don’t criticize yourself. The results of the session are just one step in your academic journey. What matters most is the effort you put in and your growth.
• Celebrate even the small things. Reward yourself for what you’ve achieved, even if the results are still unclear. A coffee with friends or a short trip can be a great way to recover.
• Share your experience. Talk with your classmates about the exam and how it went. Communication helps reduce emotional tension.
• Remember – your health and emotional balance are more important than any grade.

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If you didn’t pass the exam, don’t get discouraged – it’s just a temporary challenge, and you have the opportunity to prepare for the retake. Here are a few steps to help you prepare for the exam retake:

• Check which topics you need to review, and identify what still needs improvement.
• Plan your preparation, create a study schedule, and break down the topics into smaller steps. Consistency is more important than long but infrequent study sessions.
• Use various study methods, such as making notes, using flashcards, or studying together with a friend.
• Don’t blame yourself. Failing the exam doesn’t mean a failure in life. It’s just one opportunity to grow. Remember – the most important thing is the effort and continuous progress!

For personal consultations, please contact the Student Wellbeing Coordinator or register for a meeting with the mentors of the ‘Peer-to-peer’ program.

Why is it worth registering for a consultation with mentors?

• You will receive personalized insights and advice.
• You will gain valuable experience from the mentors.
• You will learn how to tackle challenges and find new solutions.

REGISTRATION

You can meet the mentors of the ‘Peer-to-peer’ program here:

	BERNADETA Biotechnology, 1st-Year Student If you are a student looking for clarity, motivation, or study support, as a mentor, I can help you: Build more self-confidence and trust in your abilities Effectively plan your time and achieve your goals Find the best solution to the challenges you face Studying can be challenging, but you are capable of overcoming it! My goal is to support you, help you grow, improve, and strive for more. Get in touch, and let’s start your journey to success!
	EVELINA Psychology, 2nd-Year Student University life is full of surprises—some bring joy, while others make you stop and think. As a mentor, I’m here to help make your university journey easier. Since childhood, I have loved observing people, their behavior, and emotions, which naturally led me to study psychology. I enjoy not only connecting with others, listening, and offering support whenever I can but also reading fiction. I have a calm nature, am understanding, open to new experiences, and believe that an honest conversation can solve even the most complex issues. In mentorship, authenticity, genuine connections, and the opportunity to grow together matter most to me. So, if you have questions about your studies, feel anxious about university challenges, or simply want to share your thoughts—don’t hesitate to reach out. Sometimes, all it takes is an open conversation to make everything clearer!
	GEISTĖ Master’s Student in School Psychology, 1st Year I am communicative, supportive, empathetic, and open (when I feel like it). Though not always the most punctual, I am responsible. As a student myself, I fully understand how balancing academics and personal life can feel like a real challenge—sometimes, it seems like there just aren’t enough hours in the day. But the good news is, you’re not alone—I’m here to help. Together, we can find ways to tackle various dilemmas, ease feelings of loneliness or anxious thoughts over a warm cup of coffee or tea, or simply through a comforting walk and conversation. If you feel like we’d get along, don’t hesitate to reach out!
	MEDA Psychology, 4th-Year Student I became a mentor to help those who are just like I was at the start of my studies: everything seemed incredibly complicated, I felt lonely, and I didn’t know where to begin this new chapter of my life. My goal is to extend a helping hand that doesn’t judge or preach, but listens, comforts, and helps. If you’ve ever felt (or feel) the way I did, we will definitely find common ground and answers to what matters most to you right now. Although I study psychology, I certainly don’t analyze others in my free time. I’m more of an introvert: I settle in bed, watch movies, and then write reviews for myself. Fun fact: once, I suggested to someone that they pay with “buckwheat”… But that doesn’t stop me from being myself, and I’m certainly not ashamed of who I am!
	MILITA AUŠRINĖ Psychology, 2nd-Year Student I am a creative and positive person who loves expressing myself through drawing and other creative ways. I am interested in people’s thinking and behavior – understanding the world and the people in it is important to me. I come from a small town, so Lithuania and its traditions are dear to my heart. Driving is not just a way to get from point A to point B; it’s a true pleasure for me. I enjoy just driving in circles, listening to loud music, and enjoying the moment. And summer is my favorite season! It’s the time when I can enjoy warmth, freedom, and adventures. I love creativity and spontaneity, and with me, there’s never a dull moment – I guarantee a good time for everyone around me!
	POVILAS Doctoral Student in History, 1st Year I clearly remember my bachelor years and how helpful an outside perspective would have been back then. Today, having spent over 5 years at our university and having completed my studies abroad, I can definitely help you navigate the sometimes confusing world of university, circumstances, and academics. I never really grew out of my childhood hobby of reading fantasy books in my free time; I’d say it even strengthened over the years, as now I’m also a fan of good, long, and interesting board games… I’m also a professional tour guide, and like everyone, I love to travel, especially for free! We’ll definitely find common ground, and I’ll be able to help you. Don’t hesitate to reach out!
	UGNĖ G. Psychology, 4th-Year Student I’ve been walking the halls of VMU for four years, so I can definitely help if you ever get lost in them. Over these years, I’ve not only learned all the hidden corners of the university but also gained a lot of experience in the fields of studies, volunteering, and the everyday challenges of student life, since I often face them (sometimes out of curiosity, sometimes out of carelessness). And even if you already know the VMU corridors like the back of your hand, I can still be helpful – whether you’re looking for support with your studies, need a little encouragement during a tough time, or just want advice on what to do within the university spaces. I’m here to listen, offer advice, share my experience, and help you find the best solution. So, if you need a friendly piece of advice or just a sincere chat, don’t hesitate to reach out!
	UGNĖ Š. Creative Industries, 2nd-Year Student If I had to describe myself in a few words, I’d say I’m empathetic, creative, and always ready to discover something new. In my free time, I enjoy watching movies – from classic film masterpieces to the latest premieres. I also love traveling, as it’s the best way for me to explore new cultures, meet interesting people, and admire beautiful architecture. One of my weaknesses is LEGO! For me, it’s not just about building blocks, but a way to have fun, relax, and nurture creativity. If you have any questions about your studies, need motivation, or just want to chat – feel free to reach out. The journey through studies can be full of challenges, but together, we can make it more interesting and easier!

VMU runs the mentoring program Peer-to-Peer, where experienced, specially trained students support their peers who need advice and guidance in university life. The program strengthens student connections and community spirit by providing an opportunity to receive peer support.

Who Can Join the Mentoring Program?

• VMU students beyond their first year who have overcome academic or social challenges during their studies and wish to help other students feel better, more confident, and safer at the university.
• Communicative individuals who are willing and able to share their personal experiences with other students.
• Those who can participate in the mentoring program throughout the academic year (from September to June).

Mentor Responsibilities:

• Listen to the concerns of the student seeking help and gather as much relevant information as possible.
• Offer guidance and advice if they have the necessary skills and knowledge, or work together to find a solution.
• Be familiar with the opportunities provided by VMU and its partners and direct (or accompany) the student seeking help to the appropriate resources.
• Contribute to the planning and implementation of activities aimed at improving student well-being at the university.
• Participate in monthly reflections and discussions to explore new ways or improve existing methods to support student well-being.

Benefits for Mentors:

• The opportunity to help students facing challenges at the university.
• A deeper understanding of the university’s structure, system, and staff.
• A chance to make new friends or professional connections.
• Acquisition and practical application of knowledge and skills in fields such as psychology, intercultural communication, management, and more.
• Foreign language practice.
• Active students will be included in various university incentive programs.

Mentors of the Peer-to-peer mentoring program

If you want to join the Peer-to-peer mentoring program, contact the Student Wellbeing Coordinator using the details below.