In our Back to School series, Mashable tackles the big issues students face, from mental health to representation to respectful communication. Because returning to the classroom is about more than buying school supplies.
People may joke about the carefree lives of college students, but the unique stress of succeeding in higher education is real. Between managing course work, finding a circle of supportive friends, figuring out your identity as a young adult, and paying for the privilege of a diploma, college can be the equivalent of a pressure cooker.
Indeed, research(opens in a new tab) shows that a growing number of college students say they've experienced a mental health condition, including panic attacks and anxiety. It appears that the rate of mental health diagnoses is increasing, and that students feel more comfortable talking about their experiences and seeking help than previous generations of college-age youth.
College students who want to boost their mental health can do so by taking certain steps. Here are seven recommendations from experts to help guide you through what can otherwise feel like an overwhelming process:
1. Find out what services are available on your campus.
Some students assume their college offers counseling or psychiatry services, but that's not always the case.
Dr. Nance Roy, chief clinical officer at The Jed Foundation (JED), a nonprofit organization that focuses on the mental health of teens and young adults, says college students should learn what resources are available before arriving at their campus. That's particularly important, she says, if you have a pre-existing mental health condition and may want or need to continue treatment while at school. Roy recommends having at-home medical records transferred to the new school in advance from a previous provider, which can be complicated and take time.
If the campus has counseling services, ask about location, fees, wait lists, whether insurance is accepted or required, and if psychiatrists who manage medication are on staff. This information can identify potential barriers to accessing therapy and be helpful if you decide to pursue counseling in the future.
2. Start building connections with friends, faculty, and staff early on.
Feeling lonely in college at some point is a common and normal experience, especially for first-year students. But persistent loneliness can put people at higher risk(opens in a new tab) for mental health conditions, which is why Roy recommends building friendships with peers, faculty, and staff when students first arrive on campus. Even casual connections can make students feel less alone, but developing deeper relationships with confidants and mentors will give them a vital support network of people who will notice when they're struggling.
Roy understands that it's easy to suggest relationship-building and sometimes very hard to do in real life. Faculty at larger institutions, for example, may have little time for mentoring students. Resident assistants in dorm housing and staff in offices dedicated to student life, on the other hand, may be more receptive to overtures from students. No matter what challenges they encounter, Roy encourages students to remain patient and hopeful. While it may take months to create the right network, that effort will ultimately pay off.
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3. Find a sense of social connection.
In addition to building relationships, it's important to find a "sense of social connection" through campus organizations, extracurricular activities, and cultural centers, says Lee Swain, director of JED Campus, a JED program that helps promote emotional well-being on campus.
Getting involved in campus activities can help students feel less alone. Connecting with an affinity or identity group can be particularly helpful for students from marginalized backgrounds, including those who identify as immigrants, people of color, or lesbian, gay, bisexual, transgender, or queer. Such groups give students the opportunity to share and relate to each others' experiences, which is critical when they might otherwise feel isolated.
In general, feeling like they belong can create a buffer against negative emotions for students, and give them a broader sense of purpose on campus.
4. Take care of your mind and body.
Students may start the year with great self-care intentions only to find that's not a priority several weeks into the semester or quarter. Roy says students, faculty, and staff frequently overlook how wellness supports mental health. Poor sleep, for example, may increase risk(opens in a new tab) for developing a psychiatric disorder. Exercise, on the other hand, has been shown(opens in a new tab) to improve a person's mood. And research indicates(opens in a new tab) that diet can affect how one feels.
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Roy encourages students to get enough sleep, exercise when possible, and eat healthily. She also recommends stress-reduction strategies like yoga or mindfulness, which may alleviate(opens in a new tab) (opens in a new tab)anxiety(opens in a new tab).
5. Take advantage of classes and workshops that promote well-being.
Many campuses offer a range of classes and workshops designed to teach students what Lee describes as life skills. These can include tips for budgeting money, handling stress, improving academic skills, navigating conflict, managing time, and understanding emotions and behavior. Lee says taking advantage of these opportunities can leave students feeling less helpless or reliant on parents, and more in control. Developing life skills often empowers students and gives them the tools to better cope when dealing with mental health challenges.
6. Talk to someone you trust.
Roy urges students to talk to someone they trust if something feels amiss. Even experiences that seem inconsequential, like frustration over a poor test result or momentary sadness related to being away from home, can be worth discussing with a supportive friend. Expressing how you feel to someone who understands can make a big difference.
If a student tries unsuccessfully to share their feelings, Roy says to give it another shot.
"I would strongly encourage people to not give up, to [instead] seek out someone else," she says. "It’s more about them than about you if they give you a response that’s discouraging."
7. Remember that everyone needs help at some point.
Some students find it hard to ask for help. They may have experienced mental illness previously and see college as an opportunity to start anew. They may have sailed through high school without a problem and feel like struggling in college isn't an option. They may be high-performing athletes who worry that talking about their mental health will affect their prospects on the field. Though stigma seems to be lessening for youth, some students may have grown up hearing they shouldn't talk about their mental and emotional well-being.
"Everybody is struggling in some way, shape, or form."
Roy wants students to know that they're not alone.
"Everybody is struggling in some way, shape, or form," she says. "It’s important for students to realize that when you bottle things up or hold things in, like anything, they tend to become larger and larger and larger — the pressure builds up."
Instead of suffering in silence, students should give themselves permission to seek help when they need it.
If you want to talk to someone or are experiencing suicidal thoughts, text the Crisis Text Line(opens in a new tab) at 741-741 or call the National Suicide Prevention Lifeline(opens in a new tab) at 1-800-273-8255. Here is a list(opens in a new tab) of international resources.
