Supporting Mental Health In College Students: Challenges And Helpful Strategies

College can be a time of significant stress, as well as a time of opportunity and personal growth. The pressures and upheavals of student life can sometimes have negative consequences for mental health. Recent research indicates that more than half of U.S. college students may be experiencing one or more diagnosable psychiatric disorders, representing a significant increase from just 10 years ago. What’s behind the epidemic of mental health problems on college campuses, and what can students do to stay healthy?

The growing prevalence of psychological disorders on campus may be related to stressors like financial debt and competition for academic positions and job prospects. Many of these issues have only grown more pressing in recent years. Prioritizing mental health early in your college career could go a long way toward helping you thrive at school, and reaching out for help from a licensed mental health professional may be beneficial.

How common are mental health challenges among college students?

About 44% of all students reported symptoms of depression, while around 37% said they experienced moderate or severe anxiety. Roughly 15% of respondents indicated that they’d had thoughts of suicide. 

Racial discrepancies in collegiate mental health

The Healthy Minds survey also showed that college students seem to be more willing to seek mental health services than they were in previous years. However, racial minority students were usually less open to asking for help than their white peers, which could hamper their recovery. 

In addition, the largest increase in reports of mental health challenges was observed among students of Native American descent. They appeared to experience higher rates of depression, anxiety, and suicidal thoughts.

Why is mental health in college students at risk?

Multiple nationwide organizations, including the American Psychological Association and the National Education Association, have described the situation on college campuses as a mental health crisis. What’s behind this downward trend in student mental health? 

There may be more than one answer, and researchers are still working to uncover and verify the specific causes. However, the following stressors could play a role in diminishing students’ emotional well-being:

Higher levels of debt

According to the U.S. News and World Report, the average amount of student loan debt has increased substantially since 2013 (though there was a slight decline from 2022 to 2023). 

Research suggests that worries about the financial pressures imposed by debt may contribute to negative mental health outcomes for college students.  

Increased competition

U.S. colleges have become increasingly selective over the past decade, and even among admitted students, there’s often a strong perception of competition for class rank, research positions, internships, and post-graduate job opportunities. This additional source of psychological pressure can impact student mental health, and evidence suggests this effect may be stronger for first-generation students, minorities, and LGBTQIA+ students.

Identity difficulties

Many students view their college years as a time to determine who they are and what they want from life. While this may be a healthy developmental process, it can also be stressful. The growing trend toward requiring higher levels of academic credentialing for professional positions may prolong this period of transition and increase the sense of uncertainty about personal identity among students, possibly contributing to the decline in mental health.

Pandemic-related stress

The Healthy Minds survey referenced above completed its data gathering during the first year of the COVID-19 pandemic, a time when mental health symptoms increased sharply for many people. This may partially explain the rise in college student psychological distress. A 2023 study reported that young adults generally experienced a more pronounced and persistent increase in anxiety and depression resulting from the health crisis.

Consequences of poor mental health in college

Experiencing poor mental health in college can increase the risk of a variety of negative outcomes, including those listed below: 

• Poor academic performance
• Unhealthy lifestyle behaviors, such as poor nutrition, lack of exercise, and high-risk sexual choices
• Dropping out of school or taking unplanned absences for personal mental health reasons
• Suicidal behavior

What can students do to stay psychologically healthy during their college years?

Prioritize your mental health needs early

In the excitement of your early days at college, watching for mental health difficulties may be the last thing on your mind. Yet research indicates that your first year at college may be a time of particularly high risk for developing psychiatric symptoms. Factors like a new social environment, increased academic pressure, homesickness, and distance from familiar support systems can contribute to significant distress.

You may benefit from paying attention to your mental and emotional state. Identifying major sources of stress (as well as stress management strategies that work for you) can prepare you for the academic journey ahead. If you’re feeling particularly overwhelmed or upset, seeking help from mental health services could help you avoid developing a mental health disorder. 

Maintain healthy lifestyle habits

The link between unhealthy behaviors and psychological illness can work in both directions, and some research suggests that sticking to wellness-promoting habits might protect college students against various mental health risks. 

While you’re first adjusting to college life, you may want to establish some healthy habits like the following:

• Maintaining a consistent sleep schedule
• Exercising regularly
• Eating nutritious foods
• Limiting alcohol intake (if applicable)
• Quitting smoking (if applicable)
• Spending time outdoors
• Participating in stress-relieving activities like deep breathing, journaling, or yoga
• Taking time for self-care activities like listening to soothing music

Work on making friends

Having a robust network of friends may help you stay mentally healthy. Numerous studies have found that friendship and social support tend to be associated with greater psychological well-being, helping to buffer against stress, isolation, and negative emotions. 

While some people may find making new friends challenging, most higher education institutions are rife with opportunities to connect with others. You may be able to find potential friends simply by chatting with your roommate or other people in your dorm. Clubs, student organizations, volunteer groups, and sports teams can help you locate and talk with other students who share your interests. You can also reach out to others in your classes — offering to form a study group or simply chatting about your assignments and exams can be routes to friendship.

Practice organizational skills

The shift from the highly structured educational environment of high school to the more self-directed academic program of college can be challenging to manage. If you aren’t putting in the work to organize your life on campus, your newfound freedom may lead to procrastination and cause work to pile up. This can contribute to stress and burnout. 

Below are a few helpful organizational skills:

• Scheduling study time, recreation, and sleep to make sure they’re in balance
• Using organizational tools like planners, sticky notes, and phone reminders
• Looking ahead on the syllabus to plan for big assignments and exams
• Attending your professors’ office hours when you’re having difficulty
• Starting homework the day it’s assigned instead of the day before it’s due

Familiarize yourself with student mental health resources

Most colleges provide a wide range of options for students seeking support. There are also many online mental health resources that aren’t specifically related to college but can still be very helpful for young adults experiencing emotional difficulties. Learning about those options now could ensure that you know where to turn if you need help in the future. 

Potential student resources include the following:

• Campus health centers: Almost every college has a student health center, many of which offer mental and behavioral health services.
• Student counseling centers: These organizations typically provide mental health care and advice for students.
• Academic advisors: Your school has likely assigned you an advisor (or a person in a similar role who may go by a different title) to act as a mentor and advocate. This person can help you adjust your course load or work out mental health accommodations with your professors if needed.
• Support services for disadvantaged populations: If you’re a racial minority, a first-generation college student, an LGBTQIA+ student, or a member of another vulnerable population, your school may have a support center dedicated to helping you with the unique challenges you may face.
• The Jed Foundation: This national nonprofit is dedicated to supporting mental health and preventing suicide in young people, and it has several resources specific to higher education.
• American Psychological Association: The APA’s Psychologist Locator tool can help you find mental health professionals nearby. 
• National Alliance on Mental Illness:NAMI offers many informational and support resources through its website. 

What if you can’t find mental health care near campus?

While colleges generally strive to support the mental health of their students, the growing mental health crisis on campuses means that their support services sometimes have a backlog of requests. Even before the pandemic, close to 90% of college counseling center directors were reporting a significant uptick in requests, and the demand has only grown since then. 

If you’re having trouble locating mental health treatment nearby, you might want to get help online instead. Internet-based therapists can often be highly flexible in scheduling sessions, making it easier to balance with your busy course load and extracurriculars. 

Multiple trials have found that online therapy can be an effective treatment for college students experiencing conditions like anxiety.