Any new experience can lead to stress, and college is no exception. Countless factors in college can affect students’ mental health and it’s important to understand how.
In this article, we will discuss what mental illnesses college students are commonly exposed to, what healthy habits they can cultivate to help manage their mental health, and what helpful resources are available to them.
How do high-pressure situations like college affect mental health?
Colleges, universities, and other centers for learning come with pressure for students to succeed. Since kindergarten, students’ work has been reviewed and graded by teachers and assistants. Being graded or judged creates an atmosphere of pressure. The pressure of college, since students must pay their way through or rely on academic scholarships, is even more daunting than it was in the past. These high-pressure situations can have an impact on the physical and emotional health of an individual.
That doesn’t even include the stress from outside factors like relationships, jobs, living circumstances, and more. But there are things you can do to help manage this stress.
Physical impacts of stress
When stress hormones are released, they affect the areas in the brain that help with memory, controlling emotions, and learning. Over long periods of time, stress can change these structures and increase the likelihood of developing a mental illness. As the brain reacts to stress, so does the body. The immune system, in particular, is activated by stress. Prolonged stress can cause immune systems to become overwhelmed and overactive which can lead to frequent illness and autoimmune disorders.
Emotional impacts of stress
Stress causes people to feel a variety of emotions including anxiety, fear, sadness, and frustration. When these feelings interact, it can produce physical symptoms, like headaches or stomach aches, that make you feel worse. Your emotions may also cause you to behave differently. For example, many people feel more frustrated or irritable when they are stressed. Some react by withdrawing themselves from social situations, being indecisive, and not sleeping well.
College students are faced with deadlines, homesickness, roommates, packed schedules, and finances. All of these contribute to their level of stress and mental health. When stress is not taken care of, it can lead to mental health issues.
Common mental health issues college students are facing
Some students at college have been dealing with mental health problems for years, while others are just beginning to develop them.
These are just a few of the most common mental health challenges that people enrolled in higher education might face.
Depression
It’s normal to feel sullen and sad now and then. However, if being sad quickly becomes normal and is affecting your mental health and relationships, it may be something bigger. Depression is a common illness that makes it harder for individuals to work, rest, and eat. For college students, it can affect their grades, motivation to attend classes and social events, and their physical health. In severe circumstances, untreated depression can lead to suicidal thoughts.
The symptoms for depression vary from person to person, but on a vague scale, most people struggle with concentrating, staying motivated, fatigue, change in appetite or weight, and loss of interest in social activities. If you are dealing with any of these symptoms regularly, consider talking to someone at your college’s mental health center.
Anxiety
Feeling anxious about exams, meeting new people, and making life decisions are common occurrences for college students. Although some anxiety and nervousness are normal, anxiety can quickly accelerate into something more intense. If you do feel that your nervousness is causing anxiety, speak to a counselor from your college for help.
Since there are multiple types of anxieties, there are multiple symptoms and ways people handle it. Some individuals live in constant fear, others have headaches, and some feel constantly stressed and irritated.
If you begin to feel anxious, take note of what’s currently going on. Are you studying for a final? Are you in a large group with no one you know? If you aren’t in a situation where it would be normal to feel anxious, you might also ask yourself if your anxiety is affecting your school performance, your relationships with others, or if you are more worried about anything and everything on a general basis.
Suicidal thoughts
Suicidal thoughts occur for many reasons. Discontentment in life, lack of self-confidence, feelings of hopelessness, and excessive stress and pressure are just some of the reasons why people consider suicide. In college, any one of these thoughts may be running through your head due to the pressure and determination to succeed.
If you begin talking about wanting to die, you isolate yourself from friends and activities, and you drop in academic performance. Seek help. If you constantly feel depressed or anxious, it can lead to suicidal thoughts. The earlier you confide in someone about what you are experiencing, the sooner you can get relief.
If you have thought about suicide or had thoughts about dying, please know that you are not alone. Give Alvarado Parkway Institute a call or call the National Suicide Hotline at 1-800-273-8255 to get help now.
Eating disorders
When students go from living at home with their parents to living on their own and purchasing and making their own food, it becomes easier for them to skip meals. That, along with self-consciousness, many people begin to experience eating disorders. Bulimia nervosa, binge eating disorders, and anorexia nervosa are all eating disorders one might experience.
If you begin to have a fear of eating, a distorted body image, dehydration, or you are exercising too often, it may be a symptom of an eating disorder. If you are unsure about whether or not you exhibit these symptoms, ask yourself these questions:
- Are you ashamed of your eating habits?
- Are you nervous to eat in public?
- Do you obsessively count calories?
- Do you constantly call yourself fat?
- Are you making excuses for poor eating habits?
An eating disorder is serious and if left untreated, can cause heart problems, failure in reproductive systems, stunted growth, and kidney failure. Visit a counselor or talk to a friend to get help if you are struggling with an eating disorder.
What wellness habits can I make to manage the pressure of college?
At the start of each semester, create a plan to cultivate new or more effective stress management habits to benefit your mental health and cope with the pressure of school. Include some of the following habits in your plan.
Exercise:
Make reasonable fitness goals, like exercising three times a week or setting a personal record.
Sleep:
Create a weeknight bedtime and routine that you will follow strictly. For example, no studying after midnight and going to bed before 1 a.m. A healthy sleep schedule also includes waking up at the same time each morning. If you go to bed by 1 a.m., wake up by 8 a.m. for seven hours of sleep.
Nutrition:
Create a healthy diet by setting goals like eating breakfast every morning, packing a lunch to bring to campus to avoid the cafeteria, and purchasing healthy snacks.
Scheduling:
Invest in a calendar or learn to love the one on your phone and use it religiously to plan your schedule. Laying out events, classes, study sessions, and plans with friends on a calendar makes it easier to see when you are overloading yourself. A schedule can keep you organized and prevent you from feeling overwhelmed.
Maintain Relationships:
With a busy schedule of classes and work, it can be hard to make time for homework and friends. However, maintaining relationships is important to feel socially satisfied and it can help ward off the effects of mental illness.
Stress Management:
It’s easy to feel stressed with everything you have going on. If you begin to feel overwhelmed, have a plan in place to avoid shutting down. Dedicating a Saturday to getting caught up on your classes, creating a list of priorities, venting to a friend, and meditating are all examples of how you might manage your stress load.
Seek Counseling:
If you know you struggle with a mental illness or have a difficult time managing stress, seek counseling. Visit your campus’s wellness center to visit with a counselor or visit a private counseling practice.
Creating and evaluating a plan of healthy habits can help you feel in control of your semester and mental health.
What mental health resources are at most college campuses?
Every campus is different, so there may be more resources available to you. To understand what mental health resources your college offers use your college website or call your campus wellness center. Most campuses do have a wellness center with a mental health clinic to aid those who need counseling. Depending on the school and your credit load, seeing a counselor may be free to you.
Some colleges also offer a group counseling program where you can meet with other students who are struggling with mental illness. This can help students who are looking to make friends with people who understand and empathize with them.
Colleges also must adhere to the rules and regulations of the American Disability Act, which means teachers and staff cannot discriminate against those with mental illness or disability.
What if my college doesn’t offer many resources for mental health?
If the school you attend doesn’t offer many resources on campus or for online students, there are other options for help. National groups, like Anxiety and Depression Association of America, American Foundation for Suicide Prevention, National Alliance on Mental Health, and more, offer resources online that can help those who are struggling. There are also a variety of free hotlines you can call if you simply want to talk to someone.
At Alvarado Parkway Institute, we offer 24-hour support for anyone struggling with their mental health. No matter where you go to school, we offer online resources to benefit your health and your college experience.
If you need to call someone, you can reach us anytime at 619-333-7050.
Resources:
https://www.mentalhealth.org.uk/a-to-z/s/stress
https://www.mqmentalhealth.org/posts/stress-and-mental-health
