When many students head off to college, they hear stories about how it’s “the best time of your life” and are encouraged to make the most of it. However, recent research indicates the dream of carefree college years is just that: a dream, as mental health in college can be severely impacted. Modern college students face a wealth of stressors, uncertainty, and emotional challenges, exacerbating students’ mental health problems. In fact, more than 60% of college students have met the criteria for at least one mental health diagnosis in recent years.
In this article, you’ll learn about:
- Why mental health in college can be so difficult to navigate
- Ways to combat mental health challenges as a college student (or help a college student you know)
Poor Mental Health in College: The 4 Main Impacts
While a student’s particular mental health challenge will vary, here are a few common mental health in college challenges that students face:
Academic Pressure
College often consists of some of the most intense academic pressure students have faced in their lives up until this point. Often, professors prescribe mountains of homework that requires careful planning and attention to detail, which many students may struggle with. Likewise, tight deadlines, as well as parental expectations to perform well, may put them on edge. This added stress can impact mental health in college severely.
For students who rely on scholarships to pay for school, the pressure may feel more intense because their ability to continue their education may hinge on how well they perform. Students who perceive that they aren’t performing well enough may develop anxiety or depression.
Living Adjustments
College often becomes the first time a student is living on their own, away from home. While some may at first revel in the lack of parental oversight, living at home has also provided a sense of structure. For example, a young adult may have to learn how to time manage on their own or get chores done that they never had to do before. In addition, students with strong connections to their family members may find themselves homesick and feeling lonely.
The Need for Social Connections
Most people enter college knowing hardly anyone at the school. To complicate matters more, most college students’ friends have either moved away or stayed in a city that the student has moved away from. So, the ability to rely on old social networks becomes weakened. Worse, social anxiety features prominently in many students’ mental health concerns. Characterized by excessive worry or nervousness about meeting new people, it may cause someone to avoid situations where they would have to interact with someone new.
However, studies show that people without social connections face an increased risk of depression, heart disease, and cognitive decline. So, having friends is absolutely crucial to well-being throughout college and beyond.
Lack of Healthy Living Habits
While college presents an excellent opportunity to learn healthy habits, unhealthy ones also abound, causing poor mental health in college. Some examples include:
- A lack of sleep, which contributes to decreased cognitive performance as well as depression
- Poor eating, leading to either unhealthy weight gain or weight loss as well as decreased energy levels and poor mental health
- Drug or alcohol consumption, which can impact mental health and lead to addiction and a deterioration of every day functioning
- Bad hygiene, which may be indicative of a mental health condition or exacerbate it
- Lack of exposure to sunlight, especially living in dorms in the cold winter months
How to Handle Mental Health Challenges in College: 5 Tips
If you’re struggling in college, you’re not alone! Fortunately, there are resources available to you as well as techniques you can try yourself.
1. Talk to Someone
If you’re struggling with a mental health in college issue, speaking to a qualified mental health professional can be the first step on the road to recovery. If you’re considering hurting yourself, taking your life, or causing serious bodily harm to someone else, please call 911, 988 (talk or text), or your local suicide crisis line.
For people not in immediate danger, counselors have extensive training in treating mental health concerns and provide kind, empathetic care. In fact, your school likely has a counseling center where qualified counselors provide talk therapy at no cost to you! However, finding the right fit is essential for therapeutic success. So, you may want to also browse a wider selection of therapists or get matched to one on a platform like Betterhelp.
On the other hand, psychiatrists are medical doctors who specialize in mental health treatment. If you’re looking to take medication, you’ll want to go to a psychiatrist.
2. Building Social Connections
Because of the strong ties between social connection and well-being, you will benefit from building a social network, even if you’re experiencing social anxiety. To do this in a manageable way, put in some small but consistent effort. For example, you might decide to ask another student to share a meal with you in the cafeteria or attend a club meeting for one of your interests. Building social connections and making friends as you navigate a new school can help improve your mental health in college.
3. Meditate and Sleep
Unfortunately, college life is going to be full of stress no matter what you do, so your mental health in college will be impact one way or another. Still, sometimes a few zen moments are exactly what you need to reset and face the day! So, start out with guided meditation. Don’t worry– you don’t have to meditate for hours every day; just a few minutes should be enough! Further, make sure you’re getting enough rest at nighttime. The average college student needs between 7-9 hours of sleep every night. If you struggle to fall asleep, try meditating before bed (no matter how late you may be up studying!)
4. Maintain Your Nutrition
Your body needs nutrients to feel its best, so if you’re struggling with mental health in college, consider adding some healthier foods to your plate! In general, go for a colorful plate and make sure you’re getting enough protein as well as fruits and vegetables. In addition, you may benefit from taking supplements, especially vitamin D in the winter months. The sun gives out vitamin D naturally, but since it’s hitting you less directly during the winter, you don’t absorb as much. Since vitamin D boosts your mood, you might notice yourself feeling sadder.
5. Get Enough Exercise
Exercise releases endorphins, the feel-good chemicals that boost your mental health. Further, it’s a great outlet for those who have a lot of pent-up frustration. Remember to consult your physician before starting any exercise program, especially if your mental health in college is poor. Most doctors recommend at least 150 minutes of moderate-intensity exercise per week, but this recommendation may vary depending on your personal medical history. You can often get in some exercise walking to and from classes, and depending on how far apart your classes are, you may rack up enough exercise just from that! Mental health in college can be greatly improved just by getting your body moving.
Mental Health in College: Set Yourself up to Thrive
While there are many factors that can impact students’ mental health, you can also set yourself up to thrive! Here are some more resources for a little extra boost. Maintaining good mental health in college can be difficult, but by setting yourself up for success with a good diet, sleep schedule, social network, and exercising and relaxation plan, can be a little bit easier. Mental health in college doesn’t have to be poor – start planning to do these things now before the school year begins!
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