C~LLEGE MENTAL HEALTH TOOLKIT

Depression

People living with depression experience symptoms such as decreased interest or pleasure in activities they previously enjoyed, lack of energy, feelings of hopelessness and worthlessness. For college students, symptoms may also include difficulty completing schoolwork and lack of participation in school clubs and organizations. 

DBSA offers free, online support groups to give people living with depression a safe, welcoming place to share experiences, discuss coping skills, and offer each other hope.

Anxiety

People with anxiety disorders usually have recurring intrusive thoughts or concerns. They may avoid certain situations out of worry. Anxiety often manifests through physical symptoms such as sweating, trembling, dizziness or a rapid heartbeat. Overnight, college students separate from their life at home with parents and longtime friends. They also face many new challenges, such as living with roommates, managing heavy workloads, and developing an independent identity. These external stressors contribute to a college student’s levels of anxiety. 

To learn more about anxiety and find support, visit ADAA.

Suicide

Suicide is the 12th leading cause of death in the United States, and the 2nd leading cause of death among young people. Even for people without a serious mental disorder, the stress of an independent environment like college can lead to suicidal thoughts.

If you or someone you know is in crisis or experiencing suicidal thoughts, you can contact the 988 Suicide & Crisis Lifeline by calling or texting 988. Or, contact Crisis Text Line by texting ‘COALITION’ to 741741 to speak with a trained crisis counselor. You can also find local and international hotlines and crisis centers here.

Eating Disorders

An eating disorder is any disorder characterized primarily by a pathological disturbance of attitudes and behaviors related to food, including anorexia nervosa, bulimia nervosa, and binge-eating disorder. According to the National Eating Disorders Association, 20% of women and 10% of men in college struggle with an eating disorder. For more information on eating disorder symptoms and treatments, check out this Crisis Text Line article. 

The National Alliance for Eating Disorders offers free, therapist-led support groups for individuals who are experiencing and recovering from eating disorders, as well as loved ones.

Addiction

The American Psychological Association defines addiction as a state of psychological or physical dependence (or both) on the use of alcohol or other drugs. Nearly half of college students meet the criteria for at least one form of addiction. Addiction can be devastating for college students, who may turn to drugs and alcohol to cope with the stresses of their reality. Binge drinking is a common form of addiction found on American campuses. Stimulant medications, such as Adderall, are also commonly used other than prescribed by college students.

To learn more about addiction, visit Shatterproof. Find an addiction treatment center through the Shatterproof Treatment Atlas.

For more information on mental illness and mental wellbeing, refer to the Mental Health Coalition’s Roadmap to Mental Health.

You can also visit your college’s counseling or health services center to receive support on campus.

Go for a walk

Exercise is important for both your mind and body. Not only does it activate muscles and increase energy levels, walking can also be a great way to clear the mind. Try going for a walk around campus, finding a nearby hiking trail, or exploring a nearby city.

Schedule social time

A critical element of mental health and wellbeing is maintaining important social connections. Make an effort to see your friends outside of scheduled classes and extracurricular activities. 

Maintain a healthy sleep schedule

Getting enough sleep is one of the most prominent struggles for college students. Create a consistent night routine that promotes relaxation and aim for 7-9 hours of good sleep. This can be a hard goal for many stressed students to accomplish; taking timed naps can also help improve mood and stress levels. 

Keep a journal

Journaling is one of the most beneficial ways to connect with oneself and promote feelings of gratitude. Try writing down things you are grateful for, things you love about yourself, and anything else that makes you feel hopeful and grounded. (P.S.- Journaling doesn’t have to be done in a notebook. Record a voice memo on your phone if that suits your desire more!) 

Watch something

Sometimes, the best way to practice self-care is by allowing yourself to tune out of this world and into another one. Try watching a show or movie that brings you joy and peace, allowing yourself to escape the stresses of reality for a couple hours. 

Do some yoga

Practicing yoga is a great way to connect with your body and enhance your breathing. It can also be done from anywhere, including a twin dorm bed! Check out this 25-minute yoga practice by YouTuber Jessica Richburg that can be done easily from the comfort of your bed.

Clean your space

Try putting on a podcast or music and cleaning your room. The act of cleaning can be therapeutic itself, and a clean space makes for a clear mind. 

Make art

Even if art isn’t your forte, spending time doodling or painting is a great way to relax and escape. Try Color Therapy, an app created in partnership with Mental Health America, to promote relaxation and mindfulness through social coloring and painting.

Practice breathing exercises

If you only have 3-5 minutes but are in need of some self-care, try engaging in breathing exercises. Breathing exercises are a great way to relieve tension and don’t require a lot of time or space. There are many exercises that you can experiment with, such as box breathing, belly breathing, and 4-7-8 breathing. Try to find one that works best for you. 

Try the Pomodoro Technique

If taking a full break from work and studying isn’t possible, try alternating 20-minute work sessions with 5-minute breaks. During these breaks, you can drink water, eat a quick snack, or stretch for a few minutes. You can also use the five minutes to simply play a game on your phone or scroll through social media for a bit. There are a multitude of YouTube videos that can help you follow this technique, such as this video that includes relaxing study music. 

Learn More

For additional information on the ins and outs of self-care, check out MHC’s Roadmap to Self-Care.