Mental Health Tips For College Students
College students may face various causes of stress, such as meeting new people, adjusting to a more challenging academic load, and making decisions about the future. These risk factors can lead to mental health challenges that are difficult to navigate and may decrease academic performance. Below are tips to increase mental health awareness and manage the challenges that may accompany this phase of life.
Common mental health problems for college students
Research has indicated that college students are facing significant mental health challenges, with some estimating that as much as 60% of college students meet the criteria for at least one mental health disorder. One cause of this reality may be that several mental health disorders reach their peak onset in young adulthood. Research shows that 75% of people who develop a mental illness do so before age 25, an age group that includes many college students.
Although not a specific mental health condition, suicide is also a risk in this age group as the third leading cause of death among young adults. One survey of more than 8,000 college students found that 6.7% reported having suicidal ideation, 1.6% reported having a suicide plan, and 0.5% reported attempting suicide in the last year.
Some students who struggle to manage stress during college often don’t receive a mental health diagnosis. For some, the stressors of everyday life can be overwhelming, and they may not know how to cope. Whether you have been diagnosed with a mental health condition or are feeling anxious about all the significant changes that college brings, there are steps you can take to manage your own mental health.
Mental health tips for college students
If you are a college student and are concerned about your mental health, consider the following tips to guide you in what to do and when to seek help.
Establish a routine
Having a routine may reduce stress. No matter how small you might consider it, every decision you make, such as what to have for breakfast or what outfit to wear, can add stress. Sticking with a routine may make your day more predictable and help you take control of what happens or how you react.
For example, some people may find getting out the door on time in the morning stressful. An established morning routine may help you make it more automated. Start by getting up early to ensure you have time to complete required tasks before heading out the door. You can save time by laying out your clothes and packing your backpack the night before or having a breakfast menu for the week. These preparations may seem simple, but they can make getting up and going the following day easier.
Prioritize sleep
Routine may be helpful at bedtime, too. Having a regular bedtime routine can improve your sleep and wake schedule. Everyone is different, but you might try turning off your electronic devices an hour before bed, reading, practicing meditation, listening to ASMR or a sleep hypnosis audio, or taking a warm bath. Brush your teeth and wash your face right before bed, and keep your bedroom cool, dark, and quiet to foster good sleep.
Expand your circle of friends
College can provide opportunities to find like-minded people and build relationships. Join clubs that interest you, invite your classmates to study groups, or ask people you run into in the dorm to grab a cup of coffee before class.
Practice mindfulness
Mindfulness is the practice of being aware of and engaged in the present moment. Scientists have found that mindfulness changes brain structures and activity in the areas of the brain associated with emotion regulation and attention. In addition, people participating in mindfulness-based cognitive therapy may be less likely to have unhelpful emotional reactions or negative thoughts when stress arises. You might practice mindfulness via meditation, breathing exercises, yoga, a quiet hike in the woods, journaling, or art.
Care for your physical health
Research shows that exercise enhances self-esteem and mood while decreasing stress, which may benefit your overall mental health. In addition to establishing a regular exercise routine, prioritize getting enough sleep and eating nutritious foods. A lack of sleep can affect your academic performance, and skipping meals can lead to health problems. If applicable to you, heading to the dining hall may offer the opportunity to meet people.
Set goals for the semester
Setting long-term goals can reap rewards, but thinking long-term can also be overwhelming. Instead, focus on setting short-term goals by taking it one semester at a time. You may set a goal to join a new club, attend all your scheduled lectures, or hit the gym four times a week. Making a list of daily or weekly goals can also be an effective way to stay motivated.
Talk to your parents or loved ones regularly
If you have a healthy relationship with your parents, making a plan to stay connected can be beneficial. While texting or emailing every few days or so can help, making time to talk via phone or video chat and hearing one another’s voices can be more grounding. For example, you can plan to chat every Sunday evening when the stress of the upcoming week may be on your mind. Talking to friends or a partner can be healing if you don't have family members to contact. Those without a support system may make new friends by attending campus groups and making efforts to meet new people.
Get professional support
Some colleges offer on-campus counseling services or mental health support services, either in the form of crisis centers or phone lines, a counseling center, or support groups. Get in touch with student mental health services to see what is available at your school, and familiarize yourself with the places you can go if you experience a mental health emergency.
Alternative support options
If you’re looking for personalized one-on-one support but don’t have the resources to access therapy in person, consider working with an online therapist. Online therapy can be more accessible and flexible than in-person treatment, allowing you to continue working with the same therapist, whether at home or on campus.
When you sign up for an online platform like BetterHelp, you can work with a licensed, qualified mental health professional from anywhere you have a reliable internet connection at a time that suits your schedule. You can communicate with your therapist via phone, video, or live chat, and you can switch providers at any time for no fee until you find the right fit for you.
Research has found that online therapy is effective. For example, one review of 14 studies found that online cognitive-behavioral therapy led to a 50% improvement in symptoms of several mental health conditions, including generalized anxiety disorder, panic disorder, and depression, and significantly decreased the impact of stress and chronic fatigue.
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