Rahul Shankar, currently studying for a Master’s in Sport Management at Loughborough University, shares how he embraced mindfulness, fitness, and structure to transform his wellbeing.

Moving to a new country is a whirlwind of new experiences, new people, and an entirely different way of life. When I first moved from India to the UK for university, I expected excitement, adventure, and growth. What I didn’t anticipate was how much it would challenge me mentally, physically, and emotionally.

Suddenly, everything was different. The weather, the food, and the academic expectations all felt overwhelming. For a while, I questioned if I had made the right decision. It had been a long time since I last studied, and the pressure felt suffocating. My mind played tricks on me, convincing me that I had made a mistake.

But then, something shifted. Instead of focusing on the external chaos, I turned inward. Mindfulness and fitness became my anchors, and I experienced an unexpected transformation.

Meditation: From external struggles to internal mastery 

I’d heard of mindfulness, but it wasn’t until I committed to a daily 20-minute practice that I truly understood its power. Unlike guided meditations, I chose to simply sit in silence, observe my thoughts, and detach from the noise.

And that’s when things started shifting.

At first, it gave me clarity, the kind that cuts through the fog of doubt and overthinking. Instead of resisting discomfort, I embraced it. The more I focused on my internal world, the more my external reality started aligning effortlessly.

What changed

• I stopped reacting to external situations and started creating my internal state first.
• I realised what temporary discomfort is and how pushing through it leads to clarity.
• I began influencing outcomes. Just before meetings I’d pause and tell myself, “This is going to be an amazing meeting” and it almost always was.

Fitness: Structure in the midst of chaos 

If meditation was my mind reset, fitness was my physical anchor. The moment I stepped onto a tennis court or into the gym, everything else faded.

Beyond just physical health, fitness gave me structure. In a new environment where everything was unpredictable, working out was something I could control. It became my non-negotiable, and the benefits went beyond just strength or endurance.

How fitness helped me

• It gave me a daily sense of stability.
• The endorphins kept me in a high-energy, positive state.
• It reinforced the idea that consistency beats motivation, even on bad days I showed up.

Overcoming struggles

Of course, it wasn’t all smooth sailing. Along the way, I struggled with two major things.

Cooking for myself was a disaster. I had no clue what to make, or when to make it, and would waste time every day figuring it out. I even tried making a food timetable, but it never worked. The solution was meal prepping. Three months in, I finally started prepping meals in advance, and it was a game-changer. Now, eating is structured, efficient, and stress-free.

Balancing studying, tennis, my brand, and my social life was a nightmare at first. I kept feeling like I wasn’t doing enough or falling behind. But thankfully, the University’s support with time management changed the game. Now, everything I do is on my calendar, every deadline, every commitment, even self-care. Having that structure has made my days far more productive and less overwhelming.

This journey led me to a state I can only describe as ‘superbeing’

• I feel clearer and more in control than ever before.
• I no longer react to situations, I shape them.
• I’ve gone from questioning my decision to move here, to feeling like I belong more than ever.

My challenge to you 

If you’re feeling lost, overwhelmed, or questioning your decisions, pause. Instead of trying to fix the outside world, try shifting your internal state first.

• Try mindfulness daily, just sit, breathe, and observe.
• Move your body at least 3-5 times a week.
• If something feels overwhelming, find a system that works for you.
• Before stepping into a stressful situation, use confirmation bias to your advantage, tell yourself it will go well, and you’ll be surprised how often it does.

Visit the Student Services Events page for workshops to support your wellbeing at university.