Coping With College Life: The Mental Health Impacts Of Academia
Attending college can be a significant part of many young adults’ lives. College can represent the end of grade school and is often the first time young adults are living away from relatives and experiencing their first taste of independence. This transition from high school life and living with one’s parents to being plunged into campus life can be overwhelming. College and campus life often come with their own variety of unique challenges that can change the pace from what one was accustomed to at home or in grade school.
Movies and television might make some think college is a non-stop party. However, college can be challenging, and not all people partake in partying or social culture on campus. The popular image of campus life witnessed in films and television may become more of an exception and not a rule. Exploring the mental health impacts of academia and coping strategies for navigating college life can be a way for all students to receive support. With the mental health of college students on the decline, understanding the impact of academic pressure on one’s mental health can improve one’s overall college experience.
Not everyone attending college for the first time is fresh out of high school or living with their parents. Each person’s experience with college life is different, and there is no age limit on when someone gets a higher education. The challenges of college below are focused more on younger people, who make up the majority of college students. Still, other college students, including those who are homeless, disabled, or older adults, may also struggle with these challenges.
Understanding the impact of academic pressure
College students are reporting higher levels of depression, anxiety, and thoughts of self-harm. Academic pressure may be experienced by students as far back as kindergarten, but the relaxed supervision and increased workload of a typical college day can ramp up the pressure. Unlike in high school, teachers and relatives may not be there to encourage students to complete the required schoolwork. This type of independence can initially be overwhelming and difficult to process effectively. In addition, students taking on many extracurricular activities, participating in student government, joining music groups, or international students taking language requirement courses alongside their general education courses may have more on their plate, which can lead to burnout.
The stakes may seem higher in college because college is often the period in one’s life that occurs immediately before starting one’s career, a job that could potentially take up the rest of one’s life. The mental health toll of academic pressure is well-acknowledged, with studies showing up to two-thirds of students experience stress related to their grades. Academic pressure can often result in depression, anxiety, thoughts of inadequacy, and a host of other challenges that can wreak havoc on students’ mental health. Students often find themselves drowning underneath the weight of college’s increased standards and amount of work and may find it challenging to maintain healthy social relationships and a support system.
Recognizing the signs of mental health challenges
Mental and overall health can often take a backseat when a student is overwhelmed by academic stress and pressure. Students might find themselves sacrificing sleep and nutrition to make room for studying and completing schoolwork. They may also have difficulty recognizing the signs of mental health challenges when this way of life becomes their new normal. Signs of mental health struggles in students may include:
- Restlessness and difficulty concentrating
- Poor sleep habits
- Poor nutrition
- Neglect of hygiene
- Neglect of social obligations
- Social withdrawal
- Chronic fatigue
- Thoughts of self-harm
- Anxiety, uncertainty for the future, thoughts of inadequacy
- Depression
If one is experiencing these symptoms for extended periods, they may find seeking help from a medical professional or utilizing campus mental health services helpful for reducing symptom severity. A professional can offer a depression or anxiety screening to see if one might be at risk of a mental health condition.
Tips for coping with academic stress
Various strategies are recommended for managing and alleviating the symptoms of academic stress and pressure and increasing the chances of academic success in undergrad and grad school. These coping strategies may promote mental health and wellness in general, even if one is not experiencing academic mental health struggles.
Individuals may benefit from establishing healthy routines, such as maintaining a healthy and adequate sleep schedule, exercising, and maintaining nutrition. Investing in a planner might be helpful for those who are overcome with academic stress regarding time management skills and keeping a productive schedule.
People can also focus on building a support network and keeping a social life. Consider discussing these challenges with other students experiencing the same symptoms. Seeking therapy or some form of medical professional help can also be an option if you are experiencing prolonged mental health issues related to academia. Other tips for coping with academic stress may include:
- Stay aware of the present moment: If you are undergoing a stressful time on campus, you might find it helpful to remember that these moments often pass. Meditation can be an effective tool for practicing mindfulness when the hustle and bustle of life becomes difficult to handle.
- Learn from mistakes: Try to treat each mistake as if it were a learning experience. In addition, remind yourself that all college students may make mistakes, occasionally botch an assignment, or miss a deadline.
- Take responsibility: Learn to take responsibility and be accountable for your mistakes. If a mistake is entirely your own, try to pick up the pieces and learn from what you’ve done rather than placing the blame on others.
- Use positive self-talk: Learn to use positive self-talk and practice forgiveness toward yourself for perceived transgressions. Whether you make an academic mistake or a social faux pas at a campus party, try not to let them define the essence of who you truly are.
- Practice self-care: Consider taking a day from your campus and academic life and dedicating it to rest, relaxation, and other activities you enjoy. To engage in activities with others, utilize the campus gym or join a local athletic club. You could also enjoy a play or a film screening on campus or, if you live on campus, stay in the residence halls or your dorm to rest.
You might also find it helpful to know what behaviors to avoid when overcome with academic stress, pressure, and anxiety. Avoid self-medicating through the misuse of substances. Try to refrain from indulging in unhealthy habits. Some college students may neglect their nutrition, sleep, and hygiene when academically pressured. Ensure your body has what it needs to help your mind flourish and grow.
Therapy as a support option
While academic stress can be overwhelming, you’re not alone in experiencing symptoms, and support is available. Most colleges offer counseling services and mental health resources equipped with on-campus therapists and mental health professionals. You may also be able to access support groups for students experiencing similar mental health issues. Your tuition may cover some of these resources.
Seeking support from a therapist may also be helpful. A licensed professional can help you determine if your academic stress is a normal reaction to the overwhelming aspects of college life or if it is the result of a more serious underlying mental health condition like long-term depression. For students overwhelmed with the fast pace of life, online therapy through a platform like BetterHelp may accommodate a hectic schedule and improve work-life balance.
Through an online platform, clients can choose a session time that works for them from the therapist’s availability, including after business and school hours. In addition, online therapy is often more affordable than face-to-face options, which may be helpful for students on a tight income. Studies show that these interventions can be more effective in reducing symptoms of anxiety and depression and improving quality of life.
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